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@shiner222 This tallies up with my trial and error. I tend to do from an U/L to a 5x U/L/Arnold hybrid and i do lat raises twice a week (cable and Db) and on U/L I do biceps and triceps on leg day giving them 4x frequency when you include indirect work and both blew up compared to the...

@promisedchild No worries. I'm not a huge fan of the PPL myself. In the past, the 5 day split I've done is an Upper-Lower-Arnold hybrid. I just prefer working antagonistic muscle groups and struggled with arm gains on a PPL. Much prefer moving the arms away from the big push/pull lifts.

@promisedchild I didn’t mean if you can do 5 days a week, I meant if you can only do 5 days in a row it won’t work because the rest days spread out are required. Due to time constraints, I switched back to an Upper Lower 4x a week myself, but I move biceps and triceps to the end of my leg...

@jayaraj It’s a myth. Squat bros like to go on about CNS but that’s largely been debunked. It’s a great compound but one that also places massive compressive and shearing forces on the spine. The idea you can’t get as good a stimulus on your quads or glutes with ulterior exercises is pure bro...

@promisedchild I would do U,L,Rest,Push, Pull, Legs, Rest. If like the OP you could only do 5 consecutive days then this won’t work.

@jayaraj No you are not. Please don’t listen to those going on about good form. All it takes is one bad rep and you’re done. And believe me when I tell you that your lumbar spine likes to pay back in your 40s what you did to it in your 20s and 30s. Unless you are powerlifting or have some sort...

@savedbygrace123 Bulgarian split squats will give you that ROM and enable a much safer form of progressive overload while ensuring one side isn’t compensating for the other as can happen with a back squat, leading to a lot of trouble down the line. In fact for me, Bulgarian split squats are king...

@francoadham Yes, and while the back squat is a good strength builder, it’s ludicrous suggest it’s so much better than other safer forms of squat or the Bulgarian split squat which enables much safer progressive overload

@ray0174 I think Jeff and others like him need to invent as many different types of unnecessary exercises so ppl continue paying for their content. A DB raise and a single arm cable raise is all you need. You can hit different angles by wrist and torso positioning.

@confusedgirl98 I think this is a common thing ppl have about skipping certain muscles because they think they’re too big, not realising it can cause imbalances . If you have glute weakness this can lead to lower back issues in the future and a failure to fire your glutes during squat movements...

@confusedgirl98 If you have weak glutes definitely include hip thrusts to target the area. Also I love Bulgarian split squats

@weaknessofflesh That is the point - but without the huge compressive and shearing forces on your lumbar spine that a back squat places.

@distantthoughts 3 mins for compounds works, but 1 min for isolation is too little. You do isolations after big compounds so fatigue is setting in so I tend to allow 2 mins so I can mentally give it my all in the last 2-3 exercises where you start looking forward to the end.

@jonathanef 30 sets is way too much. I assume you’re doing PPL 6x a week? That’s 24 weekly sets just on biceps! I’d take biceps to 6 sets on 2 exercises. Don’t forget they’re getting hit indirectly from all the compound pulls. Rows to 4 sets. Pull-ups to 4 sets and scale down lat pulldowns and...