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@dawn16 Mostly a combination of: Leg day is hard, if you’re squatting, deadlifting (or a variation like RDLs) etc, and given the total poundage you’re moving vs upper / push / pull days An over-focus on the traditional mirror muscles of chest and arms. The belief legs can be “hidden” in a way...

@faithfulfindings You’ll see solid progress in 6 months to a year if you lift consistently, push yourself in the gym and keep the bulk up. That said, are you aiming for a very slight surplus bulk? 3150 calories isn’t a lot when you’re adding in the diving and cycling. Other hobbies shouldn’t...

@dawn16 How is this “progress” though? What are you tracking? How do you quantify how you’re feeling? If you’re not a beginner, adopt a proper progression plan. Linear progression (weight on the bar) isn’t the only progression. In fact double progression is pretty much essential in hypertrophy...

@savis Pretty much! Only thing to flag is people apply it differently. 2 RIR (Reps in Reserve) is often applied rather than complete failure (0 RIR). If doing the 2 RIR approach, the dynamic part can also be adapting to how you’re feeling session to session. Say you’re aiming for 100 x 12 on a...

@lchelling1029 Not for you. Six months of lifting isn’t a good point to be trying to copy the routine of a professional, PED-using, ultra-successful bodybuilder. Stick with something that’s actually designed for beginners.

@savis To be clear, it’s not targeted towards a set. It’s intended to have each set progress independent of the others. 8-12 reps is perhaps a better example, because you’re generally upping reps before weight (whether 8, 9 etc or 8, 10 etc). With dynamic double progression you might do...

@savis Dynamic double progression A bit more complicated, but still easy enough. Similar to double progression, you up the weight when at the top end of a rep range - except you’re doing it set by set. Let’s say you’re aiming for 5/5/5 with 100kg on the bench. Dynamic double progression has...

@savis It’s less strictly a type of overload, but there’s also adding an AMRAP set. Generally not for heavy compounds, but isolations. Means instead of 3 x 8-12 (for example), you might do 2 x 8-12, 1 x AMRAP. This can be good if you’re applying a mental block (not actually training as close to...