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@dkitching Smith machine, but that would be considered very close to free weight. Seated leg curl, hack squat, isolateral close row machine.

@dkitching Wouldn't an isolateral pulldown machine be better than the high row?

@needheaven It depends. It really progresses each set on its own. What is rare is lifting the same weight in all sets. Most of the times your second set is the one with more reps, but sometimes is your third set. And if you reach your rep goal on the first set, that's the one with more reps...

@brianlee3271 Before all, do a Dynamic Double Progression. That consists in treating every set individually. So for example you have 3 sets for an exercise, rep goal of Set 1 is 6, and for Sets 2 and 3 rep goal is 10. So once you hit 6 reps with a certain weight on Set 1, you elevate the weight...

@nitro2 For real.

@liz123 No, you justa have to watch someone shirtless perform both movements with good technique from a side view to realize it's not the same. Close grip rows totally bias the upper lats, and close grip pulldowns put the most important part of the movement's tension on the most vertical fibers...

@ckxcr I think I understand it but I'm somewhat of an extremist. I've been training with low volume and high intensity but I'm always wondering if I should change my schedule.

@liz123 A close grip pulldown will bias the lower part of the lats, aka the wider fibers, though the stimulus will be general.

@paparazi257 How should one preferentially adjust and balance the variables volume, intensity and frequency? Is targeting a muscle only once a week but with enough intensity optimal? Is targeting a muscle 3 times a week but almost never being close to failure better? How this parameters should...

@liz123 Narrow rows and narrow pulldowns are not the same. They bias different parts of the lats.

@vaden30 Well, it's more volume cause it's more loading, and it's doing that lifts first and fresh in the day.

@vaden30 Bro split is meant to introduce more volume per body part, in the form of prioritising heavy exercises that bias the muscles of that day and then doing more isolation. For example, in shoulder day, military press and upright rows are maybe the two main heavy compounds, where in a PPL or...

@vaden30 Yeah, lol, definitely 😂😂😂 But I don't think that I (not any natural lifter) needs that much volume per muscle to do a bro split. I'm prone to an shoulders&arms day, and even I could then mix chest with back and go full Arnold style, but that's something I need to look more in depth.

@victorcourville 1.Bulgarian split squat/Lunges (glute focus) 2.Hack Squats 3.Seated leg curl That's for legs, then: Incline press (would choose dumbbells for movement freedom but as you increase weight, you lose ROM, so the variation of incline press that suits you) Close grip lat pulldown...

@overcoming1 Vertical pulls are already 6 sets. 2 for close grip, 2 for wide grip, 2 for pullovers.

@jenallison Some people simply lack leverage in their bodies to use the pecs as main pushing muscle in horizontal motions so tension goes more than desired to front delts and triceps. Usually, when these kind of individuals end up being bodybuilders, one can see how much overdeveloped their...

@stallions No, no. I asked for advice on some specific matter, and he responded me with some cultist beliefs without adding explanation. PPL once a week may be sub optimal (but I've grown with that and I've seen others grow with that), but is way more optimal than fullbody 3x. I'm growing more...

@knowledgeisnotignorant There's a lot of people that are very shoulder dominant and struggle to make their pecs participate in the majority of the pushing motion as they're supposed to. Convergent machines are better than barbells or even dumbbells for that people.

@gladventist I already do this. That's the problem. I spend a lot of time in the gym even doing that. The other ones I could try.

@alexander5106954665 No problem. I would like to thank the subreddit user that taught me that like a year ago or so if I could remember his name.