training/routines

Hey! I’m curious what people have successfully done to fix muscle imbalances. I’m left handed and have noticed for a few years that my R side muscles are generally smaller. I think this stemmed from an injury about 2.5 years ago to my shoulder which I never had examined and let heal over a few...

First of all, I don't know if this falls under "beginner posts", if that's the case please let me know mods. I want to know how I should go about going from where I am now to my goal weight and body composition. My plan right now is to cut down to 10-12% BF and then do a slow bulk to 110 kg...

About 2 months ago, I started a new workout routine. I'm 20 and have been lifting ever since I was 16. I've pretty much just used a basic 9 sets a muscle group (2 groups a day, 5x a week), heavy as possible 3x10's routine. I was 6'1" 173lbs 2 months ago, with low body fat. Now I'm 182lbs, all...

For example, if you’re doing DB flys and set 1 is 8 x 16kg, 2nd is 10 x 14kg and the third is 8 x 14kg all to failure or 1-2 RIR, on your next session would you increase the last set to 10 x 14kg or the first set to 10 x 16kg? When i first started the gym i’d work my way up to 3 x 12 and then...

Hi everyone. So I understand that most research shows that as long as you do about 12 sets overall volume for each bodypart over the week then it doesn't make a huge difference which body split you use. For myself, I find I need a day's rest inbetween each workout. This is both for recovery and...

Hey bros! I'm very new to lifting, only started last year but I was yoyo dieting the whole time so I didn't make too much progress, but I started bulking since exactly 30 days ago, and I don't see too much difference in the mirror, only a little bit more "belly size". I'm lifting 4 times a...

1 year comparison & my body progression over the years Please look at my bodyweight data too, I'm NOT doing maingaining As you can see, I've made virtually no progress from Aug 8, 2022 to Oct 1, 2023. I chose to compare these 2 points in time because of similar body weight. I'm generally very...

I’m looking for a 5 day split. I work 12 hour nights with an hour drive each way so in order to optimize recovery I am not able to train on my scheduled work days except for my 1st day since I don’t start work til later that evening. So I am looking for a 5 day split that I can run on my days...

Hey Guys, So I am re typing this out again as I miss clicked somewhere else last time and lost my post. Sorry in advance for the wall of text, I know not everyone is going to read it, fair enough just thought I would post anyways. I am mentally stuck on what I am supposed to do and if the...

After tearing my shoulder in my last college lacrosse game, I figured I’d run a bodybuilding program to give my shoulder time to heal more (less benching, more db work) as I usually train for powerlifting. Weeks 1-6 Back Focused These weeks I definitely gained some size. Around week 6 my...

pullups: Dumbbell rows: What do you guys think? has anyone tried this?

Hypertrophy after nSuns Hey, I’ve been running nSuns quite a few months, and I feel like I need a bit of a change and focus on hypertrophy for another few months, until I go back to powerlifting/nSuns again. My current SBD 1RM: Squat: 355lbs Bench: 290lbs DL: 440lbs I’m looking at: Jacked...

I'm doing a full body routine 3 times a week for quite some time now and I'm making pretty good progress with that. But lately my stamina becomes more and more of a limiting factor so I was wondering if I should switch to a P/P/L routine which should help in that regard. I also read that you...

I’d love some assistance or wisdom from the OG’s Basically I’ve been working out for 4 years. I was doing your typical bro split for the first three years and made some pretty good gainz I think. A year ago I started this job with a 4 on 4 off schedule, 12 hour shifts. So I’ve basically been...

I am currently on a PPL program that I came up with on my own by reading stuff from here and there. My Leg days are the most difficult/fatigue-inducing, and Pull days come at a quite close second. Push days feel like a breeze compared to the previous two. I was wondering, how do you rank your...

Does reverse v squat target quads? When I let the knees travel forward as much as possible it gives me pump similar to hack squat but I have seen somewhere that it train more abductors and glutes. Is it true?

I've been going to the gym consistently for a couple of months now doing Cbum's 6-day PPL split from this video and I overall enjoy it and feel like I've seen decent progress. Recently I've decided I wanted to try something new so with the help of chat gpt and incorporating some of the lifts...

So, just a question about work out routines, I was just wondering if the "Bro split" (M: Chest, T: Back, W: Legs, T: Shoulders, F: Arms, S & S: Rest) is better and more effective then my normal four day split (M: Chest, triceps, T: Rest, W: Back, biceps, T: Legs, F: Rest, S: Shoulders, arms, S...

Im currently on a GVS style Torso/Arms/Legs 6 day split, focusing on the compounds, progressing, and sticking to a handful of Isolation movements. My arms/shoulders day is as follows: Arms day 1: Rope curls 4x12-15 Pushdowns 3x10-12 Barbell curls 3x8-12 B/O tricep cable OHE 4x10-12 Upright...

Keeping the number of weekly sets the same, is there a downside to hitting a muscle group more times a week instead of just twice? For example: Biceps M: 4 sets T: 4 sets Th: 4 sets F: 4 sets =16 weekly sets Or M: 8 sets Th: 8 sets =16 weekly sets Both would give me the same amount of...