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@jimjam Women need more volume than men actually (on average) to train optimally. Good luck.

@orthodox_christian The preacher curls machine at my gym is decent. I did a few sets on the standard preacher curl pad with an ez-curl bar and it gave me tendonitis that I have since worked through. I haven't touched it since.

@katy89 I get your point. We all have to be patient and stack the micro gains on top of each other over time instead of getting frustrated. What's your programming for bench volume?

@jujus That's a ton of front delt work. Most don't feel the need to add any if they do lots of bench and overhead presses. But if your body can handle it then maybe it works for you.

@worship4him I am not familiar with that one. I am partial to the evidence based approaches of Barbell Medicine or Renaissance Periodization.

@worship4him Bench is going to be slow. I would suggest defining your goals though. Hypertrophy: look for a BB routine like MFT from RP strength Strength: look for a powerlifting routine with periodization. Different percentages of your 1RM and different reps during the training block. A...

@littlesparrow1 Forearms can handle a ton of frequency as long as it doesn't interfere with other exercises that need your grip. Forearms are multiple muscles so you need some that involve curling, extending, and pronating the wrist if you want to hit them 100%. I do hammer curls 2x a week and...

@robrandazzo Unless you're a competitive bodybuilder, just cycle your approach and see what works and get the benefits of different approaches. A period of a strength focus with lower reps. A period with hypertrophy focus at medium reps and more volume and just short of failure. A period with...

@alexander5106954665 It seems you adjust your weight across the three sets. That's unnecessary. Don't think of it as a static rep range but rather an evolving rep range. Then you can hit failure on all three sets. For flys, you could choose 8-12 as your target reps the target is for the 1st...

@mariajo I definitely get gassed holding the weight in that position. But you'll build your Anaconda strength over time which will help you in all lifts. You're also gaining mobility by doing the goblet squat. That's two wins in my book.

@mariajo Goblet Squats and Bulgarian Goat Bag Swings. This is a good workout. Wouldn't even be setting.