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@needheaven one month maintenance after a bulk and about 3 months maintenance after the cut. After the cut is just to maintain a nice physique throughout summer.

@needheaven I really like bulking during winter and cutting before summer. Gives me like 5 months to build properly and then 3 months to cut.

@setst777 I always listened to John Meadows advice on this one. Nobody has overdeveloped rear delts and almost everyone benefits of direct rear delt work. So I usually do 3 sets twice per week on the cables

@justincann High rep squats and deads work, but at a very high cost. Once did an AMRAP on squats and hit 20 reps. I was absolutely gassed and my legs needed 7-8 minutes rest. So for hypertrophy it's not ideal or "optimal" at all. People wouldn't advocate for it if they could do a decent weight...

@musicpainter21 3/10

@jbwalker Why not go in between? Nothing is stopping you from doing PPL 4-5 times per week. It's called an asynchronous split, where your schedule doesn't "fit" in a week. Just take a rest day when you need one and you can work out as often as you want

@leena2016 This is very underrated in my opinion! I follow a 6x per week program, but it usually takes me about 8-9 days to finish. If I'm too sore to work out I just take an extra day off. It makes the split asynchronous, but I don't need a specific day to train a certain body part. I just...

@786man Sure! Happy to help :)

@dawn16 I just feel like after 3-4 exercises for a single muscle group it's absolutely fried. I simply can't imagine doing 6 exercises for chest on a single day and be productive after the first 8-10 sets. I know a bro split is alright and it helps people focus on training hard. It's just that...

@rootsrockreggae Can't you get more sleep? 5.5 hours is very little and it would be easy to get better gains by just sleeping longer. I wouldn't train for strength, just because your lifts are low for your training age. You shouldn't give a single fuck about how much you can say you lift. Lift...

@786man When you can't increase the weight on squats, or any movement, the answer is pretty much never do more volume. Looking at your numbers you should be able to increase weight every single week. You're simply doing way too much. And I mean WAYYYYY too much. All your sets combined is 160(!!)...

@786man So you're doing 5 sets of squats and then 5 more supersetted with calf raises?!? I suggest you reduce your sets by quite a bit. You're just doing way too much. Increase the intensity and make each workout 8-15 sets. You'll probably be able to progress a lot more on the big lifts.

@krispablos Yeah agree. The further I read the more i realize it sucks. The calves "bounce reps to failure" is one of the most stupid things I've seen in all these "programs" posted here.

@prodigal1 I did the high frequency Jeff Nippard program for a while and it definitely works. The big problem I had with it is warming up. You can't just jump from one body part to the other. So for that reason, and the lack of a big pump I would opt for 2 days training, maybe 3. Still wouldn't...

@minhphat Yeah, people seem to dig into the subject a little bit too deep imo. I do think people should have some knowledge about the difference in results being very very similar. A lot of guys i see in the gym do partials after every set to "really burn out the muscle". So basically RPE 12...

@boldpastor The warm up sets are just to get some blood flow. For a bench I would warm up like this: Bar x 15 40kg x 8 50 x 3-4( a so called feeder set) Then do your working sets. Obviously when you get stronger you'll up your warm up weight as well. You'll get a good feel for when to put a...

@boldpastor Your sets are all over the place. Pick one weight for your working sets, and use that weight for all of your sets. The reps will vary every set. At this point you don't do enough EFFECTIVE volume. If your first set leg extensions is 41 x 10 and your last set is 54 x 12 the first 3(or...