training/routines

Hi, I’m 18 and about 9 months into training. I have developed a great physique so far and I wanna enhance my training. I did ppl first 3 months then I’ve done chest tri, back, shoulders, arms, legs. What I did was after I trained 2 days I took a rest day. I took this from Dorian Yates. My...

Hi all, Curious to those that follow a HIT doctrine and on an 4x @sandys split. This implies adequate rest between sets of ~2-3mins. How do you ensure you keep your sessions short but still impactful? I know the adage that upper sessions tend to drag because you have everything, but curious...

Besides the standard ones, like: Linear Progression - the most popular beginner one, where we increase weight each session, or every N sessions Double Progression - where we increase reps in range (like 8-12), and at the top of the range increase the weight and reset the reps to the lowest in...

Hi guys, After a three year hiatus where I could not go to the gym, I used this routine to get back to nearing my old levels of muscle size in a very short time. In 6 months I went from 84.9 with 22% bodyfat to 88.6kg with 15% bodyfat. I developed this routine while training others and tweaking...

Are there any, preferably free, apps that keep track of progress but also set goals to hit? I’m hoping to find something that takes into account your full body workout for the week and sets an ideal goal for each muscle group. Like if I’m benching X, I should be hitting Y on incline, Z on...

Have you guys tried fst7, hany has said to do fst7 style workouts on the weakest body parts. Should we do it on 2 bodyparts a week or 1. How often a week?and what split do you run? I believe that the compound exercises and everything should be done first and then only the fst7 sets. If you do...

I’m planning to take a week off of lifting. It will be my first official deload in 2.5 years of lifting. Last time 1 year ago I took 4 days off due to external factors. But now I feel like I need a week off. Joints have started to hurt, elbows, rotator cuff, knee. Even with proper warm up...

What do you think about my Upper Body routines? I have 3 days where I do Upper Body U-L-X-U-L-U-X, 1 day focused on chest, 1 day on back, and 1 day on shoulders and arms. Cable curls and triceps push-downs are done in a superset. Upper A (Chest Focused) - Flat Bench Press 2x6-8 - Incline...

Listening to Geoffrey Schofield and some podcasts from 3dmj, I think I've been training a bit easily in the past and gone up in volume as a countermeasure. I want to give it a shot, going the other way and train to actual actual exhaustion just to see what it's like. I'm a bit limited by the...

Hi, I started working out consistently this February. The starting stats were 74kg 185cm 20M. I have previously worked out summers back in high school and had very good results. I was determined to gain some muscle, and with the previous experience I had I started a PPL workout routine (details...

I was wondering which split would be better or if there 's no difference. I was following Sam Sulek Split, which is Chest and Side Delt, Back n Rear Delt, Arms , Legs. I was doing it 6 days a week one rest day, so the next week I would just start with whatever was next in the split, hitting...

overtraining impacting results? Hey everyone, i'm 18 been training for about 2 years consistently and was worried I may be over training recently as i started boxing 6x a week for about 1.5 hrs. My current split is chest - 8 sets back + biceps - 12 total 8 back 4 biceps shoulders - 8-9 sets...

As I recover from golfer’s elbow, for discussion’s sake I’m trying to figure out the BEST delt exercises for when I get back in the gym. This is obviously a very important muscle group, and there’s been tons of discussions around it; personally I’ve made a lot of mistakes; help me cope with my...

I’ve been lifting now for about 2 years and have spent that time trying to train as optimally as possible. I have been able to progressively overload every muscle group consistently week to week apart from my chest which has hardly gotten stronger in months. Ive made sure my nutrition...

I know science based bodybuilding puts emphasis on volume and not going to failure on every set. Perhaps 1-3 reps in reserve per set (RIR) and only going to failure on your last set, last workout of a training block, or on small muscle groups like the side delts. This is what I've been doing...

1) Straight sets - same weight, same number of reps, keeping reps in reserve for the first sets. E.g. 200 x 10 reps (2 RIR), 200 x 10 reps (1 RIR), 100 x 10 reps (0 RIR) 2) Sets to failure (two options) a) you can maintain the same weight, and decrease the reps E.g. 200 x 10 reps (0 RIR)...

My workouts have felt really stretched out recently, roughly 2 hours on average. Idk if its my rest times or the amount of volume I do. So my question for y’all is for how long do you rest in between sets? I saw Jeff Nippards video on it, 3 minutes for compound exercises and just over 1 minute...

I know everyone is gonna say “it’s not optimal” but I’ve been trying the optimal stuff for years and it just gets boring to me really quickly and I don’t stay consistent. Years ago when I just fucked around in the gym doing a certain body part every day I enjoyed it way more and it was easier...

Hi guys, I'm just your average Joe training to get as muscular and strong as I can be. I'm a big fan of stuff like the 5/3/1 system because it's stupidly simple and you know exactly what you're going to do when you go into the gym. You just plug your lifts into a spreadsheet and you know what...

I’m 16M 82KG body fat 15-25%(to fat to see all abs just upper abs) been training for 7 months Have a minor case of pectus excavations in chest My aim is mainly hypertrophy with a little strength improvement as well I have included weight because I’m a little worried about any major muscle...