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@asperd If you're having problems progressing you might also just be doing too little. It's not a good rule of thumb to assume youd have to lower it imo

@godofreason What makes you think that's junk volume? In recent years studies with that kind of volume have come out with positive outcomes for groups doing more volume.

@vssia Thats Upper Lower Full body though

@jcreigns I've been in the gym with some of our 300 kg squatters and deadlifters, their workouts are easily 3 hours long and they go 4-5 times per week. But sure, time spent outside the gym also goes into this. In total, you still end up spending 80% of the time and effort toward getting that...

@darksoul999 Consistency and effort over the years beats any specific split or programming. If PPL 3x a week keeps you in the gym, you're already off to a great start.

@jcreigns No one is disputing that. But keeping the logic going, it's the difference between working out 4 hours per week for a 240 kg deadlift and 140 kg bench or 20 hours per week for a 300 kg deadlift and 180 kg bench. Or similar time investments for achieving 80% of your natural gains...

@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...