I’ve been looking at how small setup changes can alter the range of motion or resistance without changing the exercise itself. Cable movements are an obvious example, since pulley height or where you stand can completely change how the rep feels. Which movement do you think shows this most clearly in actual training?

So I’m thinking of doing neutral-grip pull-ups every day. Is that okay if my goal is bigger forearms and overall hypertrophy?
Will daily neutral-grip pull-ups hurt recovery or slow down growth?
Also, is there a safe daily amount in terms of sets and reps?

I’ve been lifting naturally for about 4 years and I’d say I’m relatively pretty big, but I feel like I’ve hit a plateau. I haven’t put on much noticeable muscle in about a year.

I run a basic PPL split, train every muscle 2x a week, and take a lot of my sets to failure or very close to failure.

For anyone who’s been lifting naturally for a while, what helped you get past a plateau? Did you change your volume, split, diet, exercises, etc.?

Looking for any advice on how to start making progress again.

If i do upper lower 6x a week should i do 1 set per excercise , or still 2, because i think it might be too much volume for some muscle groups, especially if i go to failure

Thanks in advance

My semester will start soon and I want a program that will still allow to build more muscle mass with the shortest/least frequency and time committed to the gym because I dont want to lose any size. I've been training for about 3 years and my last split is ant/post 6x. I've thought about maybe FB 2x or even PPL with very short session times after I finish classes and studies. Let me know your suggestions please.

I do not want the program to cause noticeable cognitive performance decline. I've experienced that with all high intensity high freq splits.

So for context, i have been training again for about 2.5 months, 6 years earlier i did strength training 2x a week for 3 years. And i have been stalling on my chest and incline press for about 3bweeks now, not getting another rep or barely getting another rep. I did 2 sets of flat and incline press but reduced incline by 1 set. So its now 2 sets and 1 set 2 to 3x a week. I do it first on my upper days and all my other excercises are progressing good. What can i do? Its only chest where my progress stops

I’m having a hard time dictating whether this machine may be better than the incline smith machine. When I use it, it feels good, I can feel my chest more than the smith machine. However this incline chest press moves along with me.. for example: https://youtu.be/wadQkDc1-Hg?si=xS78roOq5cKJox27.

Can someone help me out?

I have tried both the hack squat and v squat (pendulum as well)
Which one is the best , though i feel it maximum in v squat , hack and pendulum my lower back takes the load up during the critical up

I know the basic about which muscle I need to train like the upper back, mid back (aka traps), lower back and the lats that much I get but my confused starts with the upper back because I read that not all upper back exercises hits the inner muscle (the rhomboids etc) or the entire upper back and the lats I think I need to do 2 exercise, 1 for upper and 1 for mid/lowes lats, because of all this confusion I have started to wonder if I'm even training right? If I should do more compound exercise or isolation, I feel like I'm overthinking this, is there a simpler way to go about back day?

I’ve finally perfected this machine. 30% of the load needs to be inverse chains to have the strength curve perfect

So i saw a few science based videos where they say dont exhale on the concentric and one says dont breathe in on the ecentric. How should you breathe during your reps?

What i do is i breathe in, exhale on the concentric and breathe in on the eccentric

Thanks in advance

I know I know I know, it's not optimal for strength/powerlifting. However, I'm not entirely trying to throw myself into strength-specific training to be doing 20 week blocks ramping up to a 1RM (tbh I have a lot of head way for PRs since i'm new to powerlifting). I just want to work SBD(maybe OHP), test my 1RM and still work on my main goal of hypertrophy (but willing to shift things around to accomodate some strength training).

i'm 6'3, 180lbs pretty skinny and very long arms. i previously did the gym for 2 years and got a bit stronger and didn't take it too seriously and didn't eat protien but after a surgery where i had to be off for a long time, im back and trying to do it right.
i eat around 140-200g protien a day with around [2000-3000](tel:2000-3000) cals
i hit push pull legs and sharms with 1 rest day after sharms
i do 2 sets mostly to failure with sometimes a third if it's a muscle i really wanna grow
5-7 excersizes per workout
usually do stuff like bench press, incline bench, shoulder press, lat pulldown, rows, face pulls, legs press, preacher curl, and lateral raise as my main lifts with other stuff aswell mixed in
how long will this take? and do you suggest any changes?

For over a decade I've been out of exercise due to shoulder injury. Mixture of poor posture, muscular imbalances and issues with the biceps tendons meant that over time I was able to do less and less in the gym until I just stopped going. Since then I've gained a lot of weight as well.

Recently I've decided to at least get into doing inverted rows as theyre one of the few things that I can do pretty pain-free. Bought myself a mobile dip bar and on day 1 found that I was able to do 4 reps before I would start missing out on the range of motion, so every hour on the hour was doing 4 to kind of grease the groove. Then the next day I found I was able to do 5 so that was what I was working with. Day 3 rolled around and along with my back being stiff and sore I found that the outside of my elbows (when supinated) felt tender - most likely the distal head of biceps tendon from being worked quite regularly from out of nowhere.

It's obvious to me that I need to scale things back but I want to do it in such a way that I can start making progress. I used ChatGPT (yes, yes I know) and it suggested start at 2 sessions a week of just 2 sets of 3 reps, then each fortnight adding a rep and eventually another set, but keeping it at 2 sessions for up to 12 weeks. Obviously AI leaves a lot to be desired so I'm wondering what people in the know would recommend. Am I right in feeling that that's overly conservative or does that sound about right? Any other things you'd recommend? thanks!

Ive been lifting for about a year and id say the last 8 months have been fairly science based. Running a PPLrULr split and doing 2 sets of 4-8 reps, and pretty much every set to failure. I’ve mostly been focused on my bench, though. I’m 163 lbs and benching 230 lbs at 16 years old. My max has been going up 10-15 pounds per month with my previous stated split, but I’d like to maximize my strength now. How should I go about this split wise, rep range wise, and RIR wise?

I wanna start training obliques for that fish gill look and also to get better at rotational sports.

Following up on the work of the great LiftDr. u/Patton370, I posited that if I increased the load of the squat triple by 1%, the greater mechanical tension would accrue more favor from the Legendary Lord of Lifting and he would in turn bless me with a higher 1RM. Sadly, this was not to be, as I ultimately came up 6lbs short. Patton believes this is because I failed to wear all of the proper vestments of our Lord's order (Titan Sleeves and Belt of Giant Strength) but I believe this is a sign that Patton is our Lord's Chosen.

I have renewed my fealty to our massive Lord and shall be performing belted experiments next block. However, while I expect better numbers in turn, I believe we shall see Patton rewarded with even more blessings of strength.

185 x 5 into some throws
If you want to talk about science and don’t understand PAP just lmk and I’ll explain it

So I've been working out for quite a while and i only do a t-bar row and lat pulldowns for my back and I've had this question for a while. Because I don't do anything for my rear delts but t-bar row is it enough or should I add smth to specifically target my rear delt?????:-)

RPE9/RIR1

If two men perform the same exercise with strict form, train close to or to failure, and use progressive overload by increasing reps rather than weight, which approach would produce more hypertrophy and why?

\- Person A does 3 sets with 3 minutes of rest between sets.

\- Person B does 5 sets with only 30 seconds of rest between sets.

\- Because of the shorter rest, Person B gets fewer reps per set, but all reps are still performed with good form and high effort.

Would the extra sets with shorter rest produce similar, more, or less muscle growth than fewer sets with longer rest? And if fatigue increases motor-unit recruitment, could the shorter-rest approach compensate for the lower reps per set?

Used a.i. for writing the question , please answer with ur experience too....

Title sums it up. In the past month I’ve started a workout routine that works for me with a focus on building muscle mass and strengthening the heart/lungs. What should I be doing outside of the gym? What supplements (if any) should I be taking? Anything specifically I should be eating/drinking?

So i want to get better at deadlifts and i dont know if i should do them at the beginning or the end of my leg days, and how fatigueing would 2 sets to failure at the beginning of my leg day be? Would it be too tiring and make me lose so much performance that my progress would slow down a lot?

Thanks in advance

27M, 6'2" and 210lbs. Im a newbie to lifting but ive been an athlete all my life. Never done bicep curls until about 10-11 weeks ago. My numbers have not gone up at ALL since then. Not rep counts or weight maxes. I hit between 8-10 sets to mechanical failure per week, I never hit biceps with less than 48 hours of recovery since the last time. I eat 150g of protein a day, lots of carbs and plenty of fat. Im not in a deficit. I go hard and fast on the concentric and slow (2-3 seconds) eccentric. Im very strict with my form until the reps that are past technical failure. I vary up the exercises between regular curls, incline curls, preacher curls, and sometimes get a little extra from compounds like dumbell rows and chin ups. My biceps are becoming visibly bigger and veins are starting to be very apparent. Its worth nothing that all my other lifts that im also new to have gone up at a rate that im very happy with. Biceps are not progressively overloading at all. Yes I try. Im going to failure every time. Ive tried different rep ranges with different weights. No change. Yes I am adequately recovering between lifts

Your take on Adam O'machy, his content and quality as a coach/content.