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@overcoming1 Unless your first set was in the 1-3 rep range i highly doubt that will be the case

@setst777 Good form, high intensity, controlled negatives

@godsmusician The split is rarely the problem. The reason you are not progressing is probably a mix of these: a) Not eating enough calories b) Not recovering enough c) Not progressing with your lifts and not going close to muscle failure. You can't expect to grow muscles if you still lift...

@jewels261 The exercises themselfs don't matter that much. You should pick the ones that you can execute with good range of motion and make the muscle you want to grow be the limiting factor when going to failure (or close to it) Simple example: if your forearms are the reason you can't do more...

@dawn16 Not really. It only means that you should focus on bringing the muscle you want to grow close to failure. If you can do that with bench press then keep benching. I never said to stop doing those exercises I always felt them more on my glutes. It could be because of the wider stance i...

@dawn16 Because i was a beginner and reading stuff like "just do 50 reps of chest, arms and call it day" made me treat those lifts as an afterthought.

@cathyj The problem with programs like 5/3/1 is that they treat every exercise that isn't SBD as an "accessory". If your goal is to build muscle, you want to make your muscles go to failure or as close to it as possible. That means that you have to put the same effort in every exercise Also, a...