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@symph402nd Yeah, around 2 hours. A mix of machines and free weights. I try to get upper back, lower back, chest and arms in each session. Sometimes I also add some minor upper body work on lower body days too.

@ggg17 I don't think that's how it works :) It's actually part of my routine! I need about 30-35 kg of assist to get 12 reps in, and that has basically not changed since starting.

@silmarien Those are some good food recommendations, cheers!

@vjiadis So you're saying it's not intense enough? I used to do it more often (upper body twice a week), but I suspected lack of progress was due to not resting enough. I'll try to increase intensity again, thanks! As for food intake, I don't know what to tell you. It's always been like this. I...

Hello 33M, 75kg/165lb, 185cm/6ft here. A few years ago, I've been doing the recommended routine for about a year total, but stopped because I didn't see strong improvements. After not doing anything for a while, I've started going to a gym and have been for 4 months now. Once again, I'm barely...