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@lovethechrist Well, they're probably making pretty severe changes. Weekly undulating periodization is a popular and useful training tool, for instance.

@vinod367 They're worth it if you think they're worth it. No, you don't have to be able to do 12-15 sternum pullups for them to be worth it.

@musingsinscripture No, facepulls are for your rear delts and rotator cuff.

@katy89 That also has something to do with people not running routines where non-linear progression is the point, but just keep banging their heads against a linear progression wall.

@cybernetic If you're supposed to be gaining weight, then yes, you'd likely see slightly better gains from increasing your calorie intake.

@conner74 He wasn't implying that 100 is better than 30, and 5-30 is better than 1 for hypertrophy. https://mennohenselmans.com/optimal-program-design/ https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/

@conner74 No, he didn't. 5-30 is the documented rep range that aids most in muscle hypertrophy, which is why he used those numbers.

@littlesparrow1 I recently switched my arm training a bit because I wanted to try something new. For biceps, I do poundstone curls and high rep hammer curls for prehab and pump. For triceps, I do CGBP and OH tricep extensions. I don't have forearm-specific work at the moment, though poundstone...

@jmcali Hypertrophy works by repeatedly and consistently subjecting your muscles to a stimulus that they need to adapt to. This adaptation(hopefully) takes the form of increased muscle mass if you provide your body with the necessary energy to do it. If you'd like a summary on the basics, read...

@boot_camp What it feels like you've been eating doesn't really count for much. I thought I ate huge amounts of food when I was younger, but I was still 165lbs@6'3.

@solokwa To take his points in order: Sure, absolutely train to near failure for working sets. Taking all of them to failure every time is a bad idea. Technically untrue, since literature on the subject suggests 6-8 sets per muscle per workout gives the biggest stimulus, but 4-6 sets is fine as...

@jmcali Are you asking how to get bigger?

@boot_camp No, 4000 calories is not too much if that's what it takes for you to gain weight. How long have you been eating 4000 calories a day and how much weight have you gained?

@533th3r To be fair, an AMRAP of 20 reps and a work set of 20 reps with a fixed RIR are different things. If a routine programmed 20 reps of any kind of big compound, it would be at an intensity that wouldn't kill the rest of the session.

@tinkiepanda Glucose is necessary for optimal brain function. It doesn't have to come from carbs.

@gennadi The other guy didn't really say that DOMS were caused by lactic acid, but rather that the burning feeling in muscles was, which is accurate. As for DOMS being caused by muscle damage, that seems to have poor correlation.

@dawn16 Nah, he doesn't give general advice based on his own preferences or plans. He's going off the available literature.

@dawn16 I've never had any problems growing on three meals, either, and by my reckoning, marginal changes would only bring about marginal benefits.

@jdez It's a bit of a mischaracterization in your first paragraph. It's not that the rep range doesn't matter; it's that it doesn't matter for the purpose of hypertrophy. That's not the same as suggesting that one should do, say, deadlift for 20+ reps. If you're getting what you want out of the...

@faetalesprincess You didn't gain 9lbs of muscle in two months. Even a complete beginner couldn't do that. 36 sets of bicep work in a single session is honestly ridiculous, but it's possible that you've simply been undertraining your arms for four years, and they're responding to the massive...