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@pinetowntree this is my take as well. I don't currently program pull-ups in my routine- I have in the past and I might in the future. Pull-ups are a lot harder to do consistently and things like tempo (especially how fast I'm going down) matter more than on other exercises. An 8 vs a 10 rep set...

@ksimmons4494 I don't want to be overly harsh since I'm assuming you are fairly inexperienced but these numbers are almost certainly wrong. Getting 300g of protein is quite difficult even for someone who is fairly experienced at dieting and tracking their nutrition. Unless I plan ahead with a...

@luiggi33 I'd see that more as flattery personally. Me on the other hand, one time had a guy come up to me at the gym and say "wow you are a lot stronger than you look". Unfortunately I was running hypertrophy meso for a while so my goal had been to "look strong" for some time :')

@faetalesprincess do you go to my gym? because I've definitely had some guy do like 30 sets on one machine while I wait on my phone and/or some other guy doing 15 sets of 0 while I wait. The serious answer is people are considering it junk volume because it is junk volume and you could likely...

@jpadrig nah not knowing gym etiquette is something like "not knowing to offer to let someone to work in", "not helping someone rerack their weight if you're taking over their spot when theyre done", maybe "not putting dumbbells back" but that one is a stretch. Refusing to help someone when...

@jomoore58 Hey OP, just in case you were still puzzled, the reason you're being downvoted is because you're actively encouraging constipation as a weight gain method as if that is a good idea (lolwut?)

@lancslad91 I took a look at it, it really doesn't look that bad to me. It's on the higher end for a Jeff nippard program ~15ish weekly sets per muscle group but Jeff programs tend to be on the lower side of volume relative to other programs. Maybe OP should try something else but this doesn't...

@ksimmons4494 can we see a breakdown of your calculations? Calorie estimation is almost always a little off, but in your case, we're likely looking at an error band of +-1000 calories which is no more useful of an approximation than just not doing the calculation at all.

@brianlee3271 Yep exactly. I will say that while RIR has its place and can absolutely be a good tool, I generally discourage people from using it, especially as beginners. RIR is *hard* to gauge properly and often what I feel is a RIR 1 is likely more like a RIR 2-3. Going to failure every set...

@brianlee3271 progressive is across a longer interval than per set in the same work-out. All progressive overload is is adding weight progressively over time, usually on the order of weekly for most beginner to intermediates, but can be over course of month(s) or even entire mesocycles for more...

@dawn16 I saw this and thought the same thing. Briefly considered making a short Gym etiquette/how to not be a dick guide in preparation for new years rush but I'm guessing the overlap of people on this subreddit and who are complete newbies and don't already know this stuff is fairly low

@breezer this is the citrulline-mallate I currently take https://www.amazon.com/gp/product/B01LX1BGEW, but note if you're used to stim-based preworkouts this will feel extremely mild. It helps me get a few extra reps in on my 2nd or 3rd set of a lift, but it's not like a caffeine jitter or...

@breezer switch to non-stim pre-workout ;) Any crazy high adrenaline workouts are probably not enough to offset worse sleep from too much stimulant. I only take stim preworkouts on weekends now. If you want the skin itchy jitter take something with beta alanine, otherwise you basically really...

Oh just read the last bit of the post, the tingles is almost certainly just beta alanine. You don't need a super high dose for tingles. IIRC Mr. Hyde was like 400mg of caffeine though, probably better for everyone that it's no longer available.

@breezer I tried Mr. Hyde once in college (10 years ago) so likely a similar formulation. That stuff had my heart pounding and sweat pouring off my face. Most of that stuff is pretty unhealthy though, so I'd suggest either taking a caffeine break to reset tolerance, or just do like cocaine or...

@valula yeah very true. Or like Toby Maguire Spiderman or Brad Pitt in Fight Club as "jacked". By tody's standards, they are *tiny*. Perception has changed a ton in even just the last decade or so

@nbj486 This seems like a strawman to me. Genetics do come up regularly but I think it's rare to see the defeatist person who thinks they cannot make any progress because their genetics suck. Not acknowledging genetics (which I know isn't what you're saying, nonetheless others may read it that...

@blueskies88 priority order 0: time management 0a: not overthinking things 1: Sleep If you couldn't slot 2 extra minutes at some point in the day to slot in an extra 25g of protein, that's horrible time mismanagement. Stretching maybe a bit longer but same thing

@arunnihar Former long-distance runner turned lifter + science nerd checking in here. It's not quite as simple as you've outlined. I do agree there's a certain anti-cardio sentiment that is somewhat common among bodybuilders (cardio is hard and uncomfortable) but the literature does actually...

@wmsgil yeah I'd +1 the suggestion on a slightly larger surplus, but trends do look good. I would agree with your assessment that there isn't a ton of visual progress, which isn't necessarily a bad thing given you appear to be in pretty good shape. If you wanted to just be "bigger" you probably...