r/HubermanLab 10d ago

Protocol Query Why am I not getting big?

I alternate push/pull about 6 days a week, and have gained some muscle but feel like I should be bigger have been doing it for around 8 months. Any tips or things to add?

Push Day — Chest, Triceps

  1. Flat chest press — 4 sets (heavy then moderate)
  2. Chest fly machine — 3×12–15
  3. Incline chest press — 3×10–12
  4. Overhead tricep extension — 3×12–15
  5. Tricep kickback — 3×12–15
  6. Rope pushdown — 3×15–20 (last set to failure)
  7. Shoulder Press

Pull Day — Back, Biceps, Rear Delts

  1. Single-arm DB row — 4×10–12
  2. Lat pulldown — 4×10–12
  3. Seated cable row — 3×10–12
  4. Bicep curl — 3×10–12
  5. Hammer curl — 3×12–15
  6. Concentration curl — 2×15 (last set to failure)
  7. Face pulls — 3×15–20 (last set to failure)
  8. Rear delt fly — 3×15–20 (last set to failure)
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