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@patdude832 Let me give you my 2c on this: If you're training side-delts every day, you're already working around the problem with the brosplit: Shit is just not enough on a bro-split. The arms heal way faster than chest, back, and legs...and even those three major groups can be trained 2x a...

@prayersword I'm just going to tell you what I do as a single father with two kids (that I raise on my own.) I go at 6-7am. I could go after work, but the problem with that is A) that's the busiest fucking time and B) It's a lot easier to time the post-workout meal that isn't running into...

@dkitching Machine Rows and Belt Squats are GOAT. I'm waiting for the new gym by me to open so I can try a proper fucking hack squat.

@victorcourville I'm not going to do this in any order (and I'm two days late,) but: Incline Smith Machine Press Super-Rom Lateral Raises Hack Squat Assisted Pullup Deficit Barbell Row RDL Hack Squat Calf Raise DB Chest Fly DB Upright Row EZ-Bar Curl

@christinaf For quite a few people, it literally takes that long for them to look muscular in normal clothes. That was the point his post. I know a guy who can deadlift and squat several times his body weight and had been weight lifting for 5+ years...you can't tell. Same with several people at...

@faithfulmommy1821 Uhhh...you'd be better off with a shorter, more compact leg day twice a week. Like, Leg 1: Squats - 3 sets; 1-2 downsets Seated Leg Curl - 4 sets Calf Raises - 3-5 sets (depends on you; I don't recover well if I do more than 4.) DB Wrist Curls - 4 sets (you don't need 12...

@corinneo The one where you're leaning on the bench. Though, I don't lie on it like jeff does.

@jorddsouzha It depends on the person. I already had broad shoulders and a big chest, so it took me a similar time that it took you.

@ray0174 The lat raise one is legit. I do them leaning on a bench, but I'm a foot taller than Jeff. That laying on the bench shit would be so awkward. Foot-forward Smith machine squats are amazing and one of the few things that ever put my quads in "oh shit, I'm shaking" kind of failure. I...

@bastionhd Add both. They train isolated different parts of the forearm. Reverse curls and wrist curls do not isolate the same muscles.

@lovely_krystal86 Both Alex AND the original person that made the video he's reacting to are strawmanning the shit out of Dr. Mike. Dr. Mike has never been "optimize to be perfect!" In fact, he's a huge proponent of doing what works for you, going off exercises that work for you the best, and...

@bastionhd A lot of people say "Forearms recuperate very fast." Which, is valid. You have to go in slowly though and see if that's the case with you. The reason I say this is because I'll do 3 sets of DB Wrist Curls (which are better for the majority of the forearm...reverse curls mainly only...

@orthodox_christian For chest, I stick with three exercise (heavy compound, light press, light fly,) 3 for small muscles and quads, 2 for hams, and 5 for back (1 heavy vertical pull, 1 heavy horizontal pull, 1 light vertical, 1 light horizontal and 1 light lat-focused.)

@wmsgil Yah, losing fat makes thigh size decrease. Look towards your knees, they're clearly bigger. I think you're getting a bit too caught up in it. If your reps, weight (as in, on the bar,) ect are increasing, you're getting more muscle somewhere. Make sure your sleep, protein intake, etc is...

@wmsgil My guy, you're clearly leaner and have more definition. Your quads are a lot bigger and your chest and abs are clearly more cut.

@yoli24 I actually started doing the side delt on - surprisingly good. Menno introduced it on an rp video.

@neverbeenalone The most accurate way is probably a Dexascan. They're about 100-200 usd. Measuring my waist was always a 2-3% off because most of my fat was in my torso, weirdly.

@sammierose18 If you really want to do upper lower, you'd be better off with Lower, Rest, Upper, Rest, Lower, Upper, Rest. You want to do leg-oriented things before upper because back effects leg exercises more than recovering from leg effects back. You also may want to make the first Lower a...

@wmsgil I'll give some feedback here: You need a rest day. Don't burn youself into the sun by never giving your body a break. It will come back to haunt you. You can spend one day a week not at the gym for anything but light cardio. You shouldn't be supersetting large, heavy, compound...

@daughteroftheonetrueking One thing I'll mention is that not all protein sources are equal. For example, only 65% of protein on peanuts is used for muscle building (or can be,) while 100% of it in whey, eggs and chicken can be used. Usually, if you're not gaining weight...you're not eating...