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@daughteroftheonetrueking Another thing I just realized OP, if your sample meal plan is accurate (which honestly I highly doubt) 46% of your protein is from non animal sources (and not good non animal sources like peas and soy). I think not only are you not eating enough protein, you're not...

@leena2016 preacher curls is a weird choice, since it pretty much by definition doesn't work the muscle at the lengthened position.

@sashacat I am wondering if this lengthened thing may explain why squats seems to be so good.

@maria28 Guys this is not binary. Its not that you won't get any gains if you don't do this. Its how to build muscle AS FAST AS POSSIBLE. This is about eeking out every single damn gain, and maximizing efficiency. Its not a if you don't do all this you won't grow. There is a lot of in between.

@daughteroftheonetrueking mulitvitamins can fill in gaps for sure, and absolutely take the D daily, but for God's sake add some fruits and vegetables to your diet. They won't kill you. Also get your Vitamin D levels tested just to see where you're add. I took 2 of those Costco Ds daily for 6...

@jbreyes777 I have a lot less experience than you, but had this issue last year. Resolved when I started really controlling those eccentrics.

@roasthawg he listed his protein intake on there, and its fairly close to 1 gram per lb of body weight, depending on where it was in his bulk. But I am inclined to think they hasn't been pretty careful with this diet, and that's the primary issue here. That being said I'm having difficulty...

@kpatrick1111 I do this routine too! Though I also made a few changes, based on likely availability of equipment in my gym, and I added some additional ab and glute work on the leg days. I've been happy with this program!

@hubies that upper/lower split includes the 3 barbell lifts.

@hubies I do that one, and have found it worked. I have just over a year of experience, and started it 6 months in after fucking around myself. This is also extremely similar to Nippard's fundamentals of hypertrophy program.

@kimbarcelo25 and Dr. Mike states this in a lot of videos that newbies should not train more than 3 times a week for that reason. This video is about going balls to the wall, eeking out every possible gain, turning every efficiency up to 11, how to do as fast as possible.