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@orthodox_christian 4 for back 2 for everything else.

@oojeanetteoo How much volume are you doing? If you do 3 chest exercises with 3 sets each 3 times a week, that is a lot for your chest, 27 sets. Nobody needs that much for hypertrophy. Maybe try something like 6 sets twice per week and push the intensity. Also maybe vary the rep range, one day...

@dawn16 Yes. Upping the intensity usually does the trick. An evolving rep range would be smart because instead of doing 10, 10, 10 on an exercise you leave quit a bit of reps in reserve in the first set so a better alternative would be to do something like 3 sets of 6-10 where the sets may look...

@daughteroftheonetrueking Your rest periods seem really low and volume really high. I'd suggest you do 4-6 sets per bodypart per session with around 6-12 reps and 0-1 reps in reserve with 2-5 minute rest periods depending on the exercise (lateral raise vs squat). When training this way you...

@michaelfrancis Not a program but a list of exercises. Otherwise seems fine, you cover the biggest muscle groups. Arms definitely will lag in the long term and maybe hams.

@theodor98 I believe in the effective reps model. 5 sets to failure would be 25 effective reps where as 12 sets of 3rir or 7rpe would be 12*2 effective reps = 24 effective reps

@michaelsouby Are you doing similiar volume with upper lower? If you have stalled with similiar volume, maybe upp the sets for more prioritized muscle groups. You are doing for example only 6 sets for you biceps after a ton of upper back work which pre fatigues the biceps and gives a neglible...

@losteve19 Yea, his whole ide of cycling volume does not get a lot of support from other ”science based” people.

@losteve19 This whole idea of ”re-sensitizing” muscles just seems like bro sciense to me. If it was the case it would mean that we could go do ultra low volume just to maintain for like 5 years and then reintroduce volume and get noobie gains again? I dont think so, at least for someone who has...

@losteve19 Isn’t the pe-ratio debunked? I think bodyfat gain is highly individual. If someones set point is 15-20% they probably will be comfortable in that range. If they go above their appetite goes down and they have to force feed. Meaning the body does NOT want to put on any more fat. Same...