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@jmcali Hypertrophy works by repeatedly and consistently subjecting your muscles to a stimulus that they need to adapt to. This adaptation(hopefully) takes the form of increased muscle mass if you provide your body with the necessary energy to do it. If you'd like a summary on the basics, read...

@boot_camp What it feels like you've been eating doesn't really count for much. I thought I ate huge amounts of food when I was younger, but I was still 165lbs@6'3.

@solokwa To take his points in order: Sure, absolutely train to near failure for working sets. Taking all of them to failure every time is a bad idea. Technically untrue, since literature on the subject suggests 6-8 sets per muscle per workout gives the biggest stimulus, but 4-6 sets is fine as...

@jmcali Are you asking how to get bigger?

@boot_camp No, 4000 calories is not too much if that's what it takes for you to gain weight. How long have you been eating 4000 calories a day and how much weight have you gained?

@533th3r To be fair, an AMRAP of 20 reps and a work set of 20 reps with a fixed RIR are different things. If a routine programmed 20 reps of any kind of big compound, it would be at an intensity that wouldn't kill the rest of the session.

@tinkiepanda Glucose is necessary for optimal brain function. It doesn't have to come from carbs.

@gennadi The other guy didn't really say that DOMS were caused by lactic acid, but rather that the burning feeling in muscles was, which is accurate. As for DOMS being caused by muscle damage, that seems to have poor correlation.

@dawn16 Nah, he doesn't give general advice based on his own preferences or plans. He's going off the available literature.

@dawn16 I've never had any problems growing on three meals, either, and by my reckoning, marginal changes would only bring about marginal benefits.

@jdez It's a bit of a mischaracterization in your first paragraph. It's not that the rep range doesn't matter; it's that it doesn't matter for the purpose of hypertrophy. That's not the same as suggesting that one should do, say, deadlift for 20+ reps. If you're getting what you want out of the...

@faetalesprincess You didn't gain 9lbs of muscle in two months. Even a complete beginner couldn't do that. 36 sets of bicep work in a single session is honestly ridiculous, but it's possible that you've simply been undertraining your arms for four years, and they're responding to the massive...

@basabeo Sounds like you forgot to compensate for the additional activity in your diet, so you went from a caloric surplus to a deficit. That's why you look smaller and likely also why you lost strength. Don't trust the body scans, they're effectively useless.

@lepomis Except you said "every single keto online personality", as if they all carry the zealotry you seem to think that anyone on keto has.

@faetalesprincess If you can do 36 sets for biceps in a single session and still feel like you could do more, you're definitely not training with proper intensity.

@lepomis For someone who's ranting about people demonizing something, you sure seem intent on demonizing(and generalising).

@earnest1018 Your lifts are stalling because you're at an advanced stage, and it gets progressively harder to increase numbers. Unless you find yourself regressing, being irritable, tired all the time and having brain fog, you're not overtraining.

@jeanetteh Looks like pullups and rows for a very specific purpose, not for general growth and strength.

@helen2002 Grgic et al. and Refalo et al. They're both review studies, and I can't find an overview of the RIR for the included studies. In the limitations of the review by Refalo et al., they mention that results may be influenced by "current set termination methods". Sure, if you look at...

@helen2002 Hardly. Two systematic reviews from just last year(Grgic et al. and Refalo et al.) concluded that there was no difference in muscle hypertrophy between going to failure and not going to failure. Other studies seem to conclude that there's only a very minor benefit, at best, to...