training/routines

Im russian and iw been reading old bodybuilding literature just out of intrest, and i found old Soviet Training Book that recomended doing 3x/week fullbody training with A,B,C sessions. Im myself not novice with 3-4 years of experience, im just intrested in your guys opinions about it, what...

I’m a little over 1 year into consistent lifting. I gained about 10 pounds of muscle and lost over 15% body fat in that year. I’m sitting around 200 pounds and I’m at a plateau in every facet of my regime. My weight hasn’t changed in months, the volume I’m lifting in the gym hasn’t changed much...

Trying to get a bit better at knowing exactly what movements each muscle needs for robust and whole growth. Like how you need more than a hip hinge for hamstrings, you need a leg curl. Or how there’s different heads of the tricep. Anyone got any good videos, etc? Historically I haven’t thought...

Do you add reps to the first sets first or start adding reps to the last sets and work back? For example of progressing 6-9 reps how I might do it is follows: 7,6 7,7 8,7 8,8 9,8 9,9 What do you guys think, would any of you do it differently? I’m curious to know from you guys on how you do...

How do you manage it without taking a rest day between Legs and Chest/Back day? I RDL/SLDL on Leg day. On pull day I train up to 0 RiR/Failure on concentric. I can't take a rest day in between since my Saturdays are never open and I like to lift 6x per week. Should I just yolo it since I do...

I do PPL. I believe I saw a nippard video a while back that said rest days aren’t necessary on this split because the muscles are being rested the two days they aren’t being trained. So is this information correct? Or outdated? Or am I remembering it wrong. My upper body feels great. My lower...

Hi all, a little bit of background, I work a corporate 9-5 with a lot of travel, like 50% of my year is travel across the country seeing customers. It really gets to be a lot. I just can’t do 6-7 days a week in the gym. I was thinking like 5 days for M-F or when u can of course. Any advice or...

Been training on and off for about 8 years. Height 5ft8. Current bodyweight 75kg at around 12-15% bf I would guess. Current strength: Bench: 85kg for 10 reps OHP: 55kg for 10 reps Lat Pull-down: 88kg for 10 reps Squat: 100kg for 5 reps Currently running a PPL split but done 4x per week. (e.g...

Hey y’all, Reached the end of my second mesocycle on the Renaissance periodization hypertrophy app (web app) What I learned from this second block -I miss strength work a lot -working in an even higher rep range than the mesocycle before didn’t seem to yield the same results, but I’m...

So I have been working out for a little over three months on this split (m: rest t: legs w: back bicep core th: Chest shoulders triceps f: rest sa: chest shoulderd tricep su: back bicep core) I am a 29 year old 170 pound male and a full time painter and i have noticed gains, I'm up from 150...

Finally hit a 100kg/225lb bench press - I feel like this is a landmark moment for a lot of natural lifters and my time was today 🙌🏻🎉 Side note - it doesn’t matter if it takes 6 weeks, 6 months, 6 years or even longer - it took me about 7/8 years of intermittent lifting to get to this...

What are the go to exercises to make sure my waist gets so narrow I get the V shape, or Dorito shape? I currently look like a rugby or American football player, but I want the V I know that a low body fat contributes but I’m sure there’s more to it. I’m currently losing body fat but don’t see...

Currently doing chest & back, legs, shoulders & arms, rest and repeat. What would be the ideal day to add a forearm exercise such as a reverse curl? Currently doing 6 exercises on my shoulder & arm days (2 shoulder/2 biceps/2 triceps) so ideally I’d prefer not to add another exercise to these...

I’m trying to understand how progressive overload actually works. For context I’ve been lifting for just over a year now, majority of that time spent in a calorie deficit. To give a general idea for you guys over the past year I’ve tracked my lifts, and clearly I’ve “progressively overloaded”...

What do you think about this upper/lower split? Is it too much volume? I have about 8 months experience of lifting. https://ibb.co/SJp0wSQ https://ibb.co/r5qKrLz https://ibb.co/59dMp4x https://ibb.co/zSKCV9M

First off, appreciate Danny and the mod team for letting me post this as we aren’t running the “Self Promotion Sunday” threads anymore. For those who I haven’t interacted with over the years, I’m Dr. James. Retired mod, active competitor, coach, business owner, and doctor of physical therapy...

Have you all seen his TikTok highlighting some “new” exercises that he recommends in his new pure hypertrophy program? Link below: https://www.tiktok.com/t/ZTLYm8HfY/ To me, it’s a bit wild. I usually think of Jeff as one of the “no-bs” fitness influencers, but I guess you have to continue to...

tl;dr I tried something akin to Mentzer's consolidation program for 6ish weeks, I could see how it could probably work in the appropriate situation given some tweaks. Like most of us, I have been hearing about Mentzer's ideology from the fitness talking heads over the past 6 mos - 1 yr. I read...

After only doing cardio on/off the last few years, I decided to force myself to start lifting instead, not using my schedule as an excuse anymore. I try to, if possible at least do 20-60 mins on the cross trainer a day, 50 ish minutes of e-biking daily to/from. I aim to loose about 20 kgs and...

Is this okay to workout upper lower 3 days in a row? It won't affect recovery or anytbing? I usually see upper/Lower for two days in a row and then rest for one, then upper/lower again for two more days. My schedule would be Lower Upper Lower (Tue-Thur), Off Fri, Upper (Saturday), Off Sunday and...