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@patdude832 hypertrophy = stimulus - whatever your muscle is adapted to. if you're just doing some random volume at the end of every workout, you'll get some stimulus but likely it won't be much more than what your muscle is adapted to. then, every day your side delts are adapting so the...

@vinod367 if your back grows from them, do them, if you don't see much growth from them, don't

@brock imo, discussions about failure/effort/rpe/rir are too overrated. have a good night sleep, rest, be in a surplus every hour for the 48 pre-training, and then go train. compare that to doing just an hour of cardio pre-workout - your results in the gym going by 0 RIR for everything are going...

@faithandholyspiritarethek I’m sure you can find it floating around online somewhere. Scribd has it if you do a free month there. If not, it’s only 20$, even if you don’t end up following the program, it’s a great read with a lot of good info and principles you can adapt to whatever training you...

@sammyclifnote Doggcrapp got a lot of people good results on 3x per week. Jordan Peters methodology of full body progressive overload works well for this too and Scott Stevenson fortitude training has a 3 day option which I really enjoyed and I’ll probably transition back to for more longer term...

@zach2 yes, you'll likely have to accept that it will take multiple years to build a dramatic amount of muscle - especially on a taller frame. if you were a genetic freak, you would know by now - so the only recourse you have is patience, consistency, and adherence. besides that, you've been...

@paparazi257 have the gains you made 10+ years into training been worth the time/energy/effort you put in?

@cjcarrie Why? If he’s doing a reasonable amount of volume and intensity, what difference does it make? It sounds like he’s just taking stupid amounts of rest, which in the grand scheme of things isn’t gonna hurt anything Only negative imo is it’s just a massive waste of time, but it’s his time...

@gailmaki52 this amount of effort very likely isn't required for maintenance. he's obviously trying to improve his physique, but that current combination of variables isn't enough to improve but is very likely way more than enough for maintenance. if he wasn't trying to improve his physique, he...

@birdhunter sorry if this is above and beyond your question but hopefully this helps. for a cut - pick the rate you want to lose weight at - then adjust calories every 4-7 days based on how far you're off that rate. for a bulk - pick the rate you want to make gains at in your training (a...

@claudiabrinkmann1566 idk what this wasting of systemic energy you're talking about is. the muscle is working to its full capacity during the reps and working set - how is that a waste? who cares if it takes a minute or two longer to recover or you can take a gatorade into the gym and besides...

@claudiabrinkmann1566 why are you conserving energy if your goal is true failure? the point of a working set to failure is to totally stimulate and fatigue the muscle. if you need to save energy and this is giving you extra reps because you're otherwise failing a set due to reasons other than...

@claudiabrinkmann1566 what does lifting with intent and force even mean then? your intent is just to move the weight from A to B and therefore the force is just whatever it takes to move the weight, but you're capable of much more. how can you say you took the set to failure if half the set...

@nbj486 i disagree - i think there should be more discussion around genetics, their impact and how to work with whatever you've been given. i agree with you that too often they're just thrown around as an excuse, but you can lift for however long and do everything right and still not look as...

@claudiabrinkmann1566 yes it does. whole point of doing a set of 15 is to use the first 10 or so reps to recruit the easier to activate motor units (which control fewer muscle fibers) to then be able to then recruit the more difficult to access motor units (which control more muscle fibers) -...

@solokwa regarding 4-6 sets, no for 90%+ of lifters. honestly, i think more people would be better off admitting they don't know how to push to failure and accepting that, doing more volume, practicing the movements and training this skill for years until they actually can push themselves to...

@wmsgil hopefully to give you a little clarification - the bulk rate should be tied to your gym performance and rate of expected muscle growth. if you're an undersized beginner expecting to put on at least 1-2lbs of muscle a month on a program like GZCLP where you're putting 5/10lbs on the bar...

@wmsgil yeah, i mean weight isn't everything, but at the same time you can only hold so much muscle on a 165lb frame at 6', even if you hold it well. you see this with competitive natty bodybuilders - they get on stage at similar bodyweights year after year and you'd need a nuanced eye to see...

@jord1999 any reason you prefer being lighter? i think you mentioned the cuts, but imo you look essentially the same in both pics, which is gold standard of a successful bulk. idk if i'd wanna give up the PRs/gains/more food and probably filling out shirts better, etc. if i was in your shoes...

@revbillw What will you do if you can’t add a rep? When trying to figure out what progression to use, it’s kinda useless unless you have a clear idea what to do when you stall (because you will) and that’s where programming matters.