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@arisha It means you get most of the work for a very little amount of the total work. The 80-20 rule in general says that you get 80% of the results from 20% of the work and the last 20% of the results from the remaining 80% of the work. The metaanalyses we have showed that for strength you...

@jgeral0172 A lot of people could benefit from applying the 80-20 rule and KISS to their training.

@hollowcreed Depends on the body part. Direct sets per muscle group is 15-20 for back and chest, 10~ for quads and hams, 5-10 for biceps, triceps, each shoulder head, and abs.

@hollowcreed Personally I go full-body for 2-4 days per week and 2-splits like upper / lower or torso / limbs for 4-6 days per week.

@worship4him Find a routine in the www.thefitness.wiki

@lostsoul_ The most effective will be the split you can do for years on end. Any slight difference in results will really come from differences in volume and intensity.

@flute28 www.thefitness.wiki and the side bar App for weight loss: MacroFactor Food ideas: Eat This Much Lifting: something from the wiki Cardio: do it for x minutes or a program from the wiki

@worship4him You should get on actual progressions and not just work up to 4x4 at 205 each week.

@sarham41 I've found altering technique made a lot of difference for specific exercises: like leaning a bit on lateral raises or doing dumbbell curls seated really changed how well I felt them. So the following is really only an expression of what I feel are the best exercises for me right now...

@nanathalieee Read this: https://www.strongerbyscience.com/diet/#how-much-protein-should-i-eat It's a great guide to diet overall too.

@savis I just do reps to rir target with increasing loads through the meso.

@rootsrockreggae Exactly. That kind of split can be run on back to back days and then take some days off.

@brklynflp Do exercises that use the rest of your muscles.

@rootsrockreggae What is your work schedule like? You don't mention how those days are scheduled. If you're looking into a situation where you work for 3 days and have 4 days off, then that's perfectly fine. I would consider a 2+3 split for 5 days instead of a rotating 3 split. Or even just a...

@brklynflp I'd run a full-body split that emphasized different body parts on different days, but still hit the entire body each workout. Day 1 could focus on chest and back, but had some leg work Day 2 could focus on shoulders and arms, while still hitting the rest a bit Day 3 could focus on...

@manimalcrackers You can do reverse Nordic curls for the leg extensions. Or sissy squats. There are bodyweight variations of leg curls you can look Ups Nordic curls is a goated movement. Pretty much all exercises you do with a machine have a dumbbell or a barbell substitute. ExRx has an...

@sunset1 Link to the study would be a great start...

@taratorit What do you think either of those can meaningfully measure for gym workouts? Sport watches are great for things like running or biking where the tracking of speed, bpm, heart rate, etc is meaningful, but that's not the case for lifting.