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@rijesusfreak 16-18 is almost certainly too much volume for one session to be honest. i know you say you dont grow from low volume but there is such as a thing as getting too much volume too. and that can not only not give you no gains, but actively subtract gains as well. to answer your...

@rijesusfreak just seems unbalanced to me. like for chest, how much volume are you doing that day? 12 sets or something? lot more effective to split that up twice a week. or youre doing less volume (say 6 sets), thats likr a 20 minute workout, whats the point? same thing with quads. i just don’t...

@maxmillianmichieli ludicrous comment. to answer your initial question - skip the single arms cable rows skip the pulldowns skip the pullovers skip the shrugs superset the curls with the facepulls superset the other curls with the back extension move bicep work to another day completely move...

@maxmillianmichieli alright, i can tell by that comment you have no idea how to train for hypertrophy. you come here asking for advice but don’t want to hear it. you can easily do full body 3 times a week and do your sports. and i guarantee the sessions can take less than the 2 hours you are...

@revbillw probably fine as a beginner but you will naturally want to change things up as your progress

@maxmillianmichieli if you can only hit the gym 3 days a week i would probably just do full body workouts

@maxmillianmichieli well we know nothing else about your split. if it’s too long, why can’t you split this up into two sessions?

@neverbeenalone Stretched pauses and slow negative should not necessarily be the goal, they are just tools in the toolbox to get more hypertrophy gains. Just like heavy cheat reps, partials beyond failure, drop sets, etc. can be used. You can do a touch and go bench, or you can lower the weight...

@angel41 Maybe your maintenance calories is not 2650 like you seem to think. As you lose weight, your maintenance calories go down. And if you are having a cheat day where you eat “maintenance”, that could actually be a day where you have a surplus. Or maybe you are miscounting calories (you...

@angel41 Honestly a 1000cal deficit is too much imo, and if you have any reasonable amount of muscle 1650 will not feel great. 1000cal puts you on track to lose 1.2% bodyweight this week. A better range to be in is like .5%-1% (just imo). Especially as you get leaner. How is your lifestyle...

@leahleigh good response, the 1lb/bw is just a way for these companies to convince you that if you dont buy their supplements youll never make gains. sure 1lb/bw protein is probably optimal (according to the studies) but you will still get 90%+ gains eating a lot less than that. if your sleep...