training/routines

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...

So this happened when I was training legs. I was holding a 14kg dumbbell in each of my hands. I was doing dumbbell step ups using a chair and my hands kept on cramping. Usually I am able to easily hit 20-24 reps (10-12 per leg) with this weight and for the past 4 weeks or so, I could easily do...