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@sophiewilson0191 So the 2-3 working sets with the rep point of 5-8 takes a couple sessions to get it dialed in for a proper starting point. Ex: I may “think” I can get 130 for 5, but maybe I can only do it for 3, so I decrease to 120 and get it for 6. The next set I get 5.. so I know for next...

@flyinq Doing a slight incline DB press is my favourite

@flyinq I would say do some form of incline press (if you’re comfortable with free weights). I do 3 pressing variations on my clavicular intensive push day

@bnm Yeah forsure ! I was just trying to correct the possibility that I’m stating this is the most efficient way to train ! I was just trying to give an example. I do appreciate the cordial conversation and you’re free to ask as many questions as you feel ! I apologize if I came across as...

@sophiewilson0191 I’ve always found doing 1-2 warmups, then 2-3 sets a 5-8 reps and 0-2 RIR worked. Almost every week I’m either getting more weight, or more reps. :) Hope this helps !

@bnm So, as stated my guy. This is an EXAMPLE. This is not what I do verbatim personally. I was just trying to help people out who were looking for exercise selection/exercise structure (as is stated in the post). You are correct, the tricep long head does not receive much stimulus in the fully...

@scenematt Sorry, but to clarify what exactly are you asking for ? You’re looking for assistance in restructuring this plan ?

@flyinq Day 1: lat pulldown (cable), dumbbell row, pull up (assisted), bicep curl (dumbbell), hammer curl (dumbbell) Day 2: leg extension (machine), seated leg curl (machine), leg press horizontal (machine), standing calf raise (smith machine) Day 3: incline chest press (machine), bench press...

@bnm Different stimulus. Biceps in a lot of these motions aren’t fully lengthened and shortened, = reduce stimulus. We can debate this more in depth tho if you’d like ? lol

@flyinq I’ll have to look at this a bit later when I have more time (I’m just heading into the gym). You can send me a dm if you’d like (so I don’t forget)!

@bnm Lots of tricep stimulus from all the compound pressing incorporated

@flyinq Uhhh, the guy who gave you the plan randomly doesn’t really seem to know what’s up lol. I’d say out of the 2 “uncle plan” is superior lol

I've seen a lot of questions asking about Push Pull Legs splits, so I figured I would type out an EXAMPLE. As stated, this is an EXAMPLE and does not need to be implemented verbatim to be effective. The example as written would likely be too much for a new lifter. But I just wanted to show...

I've seen a lot of questions asking about Push Pull Legs splits, so I figured I would type out an EXAMPLE. As stated, this is an EXAMPLE and does not need to be implemented verbatim to be effective. The example as written would likely be too much for a new lifter. But I just wanted to show...

@dufania It’s not bad ! There are some exercises that I would recommend reordering. But other than that it looks like you have the meat and potatoes :)

@nontheologian Not horrible, but definitely could benefit from some optimization !

@fleplegek Just on your Day 5 I’d recommend playing shoulder press after your incline DV, then lateral + front raised

@jmike123 I mean, it’s not really “my” opinion. It’s just what the most recent literature on muscular Hypertrophy shows. Working in the 5-8 rep range while taking exercises close to failure increase muscular Hypertrophy more than other rep ranges.

@fleplegek I mean, it’s not horrible? But some of the workout structuring isn’t optimal

@jmike123 Hypertrophy and strength are pretty much intertwined. The latest literature shows muscle growth results from progressive overload while working in the 5-8 rep range and close to failure.