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@fjdajfkldajkbfejfnsiqn How’s your nutrition? Eating enough protein? If you aren’t giving your body what it needs to build muscle, it isn’t going to. Maybe try something other than body weight? Go to the gym and use machines or free weights? That’ll make it so you can use less weight than...

@maxmillianmichieli Just because something gets classified as a “main heavy exercise” doesn’t mean it’s more volume. If you do 6 sets of biceps on a pull day and 6 sets on an arm day it’s the same volume. You just are able to give them more energy since they are the main movement. You aren’t...

@maxmillianmichieli Bro split doesn’t mean more volume. Just that the volume is on one day, which you are already doing with 11(14 if you count lower back) sets of back on one day. If you were doing 2 times a week you’d split that up. I’d say your basically doing a worse version of a bro...

@maxmillianmichieli Hard to say what can and can’t fit into your life. But if you are running push pull legs only one cycle per week, if you want to cut down gym time per session you could add more days. Make a 4 day push pull legs arms or even arms/shoulders. Or do a 5 day bro split(I know this...

@lostsoul_ Split is like 90% personal preference. Whichever one gets you more pumped to go to the gym. You could also just run your 4 day split 5 days a week. Every 4 weeks one sessions gets hit twice. Not sure why you would omit legs if you switched to hitting muscles twice a week...

@lostsoul_ Seems like you are comparing a 4 day bro split to a 5 day bro split. The only difference is you are putting your arm day into other days on the 4 day. So if you are not able to get to the gym 1 day a week for whatever reason on the 5 day, just do 4 days. Otherwise it’s basically the...

@kendraw Bro split is fine, 2x a week isn’t “better”. You can look at the research if you want. It’s certainly not better if you are just doing an insane amount of volume. Like front delt work for hitting them 2x a week would be like 2-3 sets of some shoulder press variations on two...

@kendraw What’s the post about, like a confirmation about what not to do? Like you did 31 sets of direct front delt work one one of two shoulder days? So presumably 62 sets of direct front delt a week, add in all your other pressing that hirs front delts, I’d imagine you’d be at like 100...

@shiningstar89 Sounds like you are saying the same thing as the person you replied to. He’s saying OP wont get bigger than he wants on accident.