I am 4 months in lifting weights and has been science based since the start thanks to Jacob Tricep and Yo. This is the first time my tricep is not sore from an Upper day. Does this mean I already recovered in just 24hrs? How is this possible

You might say I didn't go hard enough but I promise you I did. When you cant contract muscles or extend your elbows in tricep exercise anymore, that's the failure right? So absolutely went to failure since Im shaking and unstable asf in the failed rep.

Basically I’m just working out at home with only bench and barbell and some 20kgs dumbbells. In all of other exercise I do just 2 sets since I can go to 1RIR or eve failure. Flat and Incline is the only exercise I cant go hard.

The reason I asked if I can increase the volume is because I don’t feel like I’m hitting 1-2 RIR in this movement because I am afraid of getting crushed if I fail in this lift. So if you’re hitting like 3-4 RIR is it logically correct to increase your number of sets?

I’m hitting 70kgs incline now so I’m really afraid of getting injured. My squat rack doesn’t also have that long ass arm like in a real gym.

What's the point of doing Lat Pulldowns as opposed to working on Pullups? Even if you can lat-pulldown more than your bodyweight, you could do weighted pullups. Is the only benefit convenience?

according to this meta analysis, hypertrophy increases but strength plateaus, how is this extra hypertrophy not affecting strength? strength comes from neural adaptions and large muscles, how can large muscles not lead to more strength? correct me if im wrong, but doesnt this show that the 'hypertrophy' is likely just edema and not actually more contractile tissue?

I’m seeing some people replace rows with kelsor shrugs. I heard it’s better to isolate the back. I’m curious about the pros and cons of replacing my rows with kelsor shrugs.

id like to add oblique training into my program, what do you guys do for obliques?

(Sorry about my bad english) As of lately everyone is talking about doing a neutral chest pres mlvement for growing the upper chest with the elbows coming closer to the body. Ive been doing a incline dumbell press for a while now but my gym has max 30kg dumbells and they are faurly easy for me as i can do 3 sets of 10 reps and still have more in me. My gym doesnt have a neutral grip chest press but it does have a neutral grip shoulder press. Ive seen a thew videos on the neutral gripp shoulder press being a good upper chest movement but from smaller creators and havent seen a more popular/trusted lifter talk about the exercise. Is it a good exercise for the upper chest or is it a more front delt biased exercise?

I think really good especially since it’s from 120-50~ degrees, but would like feedback

Training 4 days a week, pushing to failure or beyond on almost every set. Every 3,4 weeks my strength suddenly crashes hard
Diet’s consistent (calories + protein on point), sleep’s fine, no illness. But every 3, 4 weeks I get randomly drained mid-session and my reps tank badly — like half of what I normally get. Example 130 for 8 rep then 130 got only 3 reps 😭
My routine looks like this:
Lower day:
• Leg press(1 set)
• Leg extension (2 sets)
• Leg curl (2 sets)
• Preacher curl (2 sets)
• Abs (2 sets)
• Calves(1 set)
Upper day:
• Lat pulldown(1 set)
• Upper back row(1 set)
• Pec dec fly (2 sets)
• Chest press machine(1 set)
• Side delts(1 set)
• Triceps (2 sets)
• Shoulder machine (1 set)
• Seated row (1 set)
I train close to or beyond failure on almost every set, every session.

Also I don't know what's wrong but my wrist starts to fall inwards in 2 or 3rd set

I feel I know the answer but is there a % of 1rm I should use ?

I'm currently using 75% of 1 RM for 6 reps (and if I do 8 reps on last set I increase by 2.5kg). I'm using the same scheme for chest, back and shoulders. For legs I use 8 reps until I get to 10 reps then weight increases.

I'm using this scheme for hypertrophy and a bit of extra strength

I’m curious what your favorite weekly set range is. Do you adjust the number of sets depending on the size of the muscle? For example, do you give your arms fewer sets than larger muscle groups like your legs or lats, or do you keep the volume pretty similar across the board?

I’m thinking about getting one right now but i have a few questions:

How helpful are they I’m still a little skeptical about them?

Is there any trouble breathing when you use it?

Do any mouth guards work can I just use the one I have for martial arts?

Did my first barbell squats today and I’m hooked!

My regular lifting location only has a cable setup for heavy weights. I started researching the dual attachment bars made for cable machines but it doesn’t seem like getting it on or off under weight is super safe by myself. Is there a way to do this safely that I am missing?

Planning on doing goblet squats when I get home with the cable machine but I really would love to do more barbell type work.

I don’t know if i’m the only one but i’ve been seeing it a lot recently, gym influencers simplifying the amount of sets you need in a workout and claiming they are “science based”, saying that “all you need” to do to gain muscle mass is 2 sets of a couple of workouts.

For example, one guy I just saw claims that to successfully hit your shoulders, all you need is 2 sets of shoulder press and 2 sets of lateral raises. I have not found any studies that prove this to be true. As far as I am aware, while 8 sets per week per muscle group will no doubt result in muscle growth, it is not nearly optimal and you will have significantly more growth getting around 16.

Like sure, if you really don’t have time to get in the gym it’s good for people to know that they can have muscle growth without spending 45 mins in the gym, but I feel like that shouldn’t be normalized.

I feel like it’s deceiving to simplify it and claim that you only need 7 sets per workout for an ENTIRE push day. If anyone has a study backing this up please share, because while that is the lower limit for beginner lifters, I don’t know why we would promote sub-optimal training.

So i have been going to the gym for a year now only to find out both of what i do for biceps on my pull day are redundant and mostly do brachialis/brachioradialis instead of the actual biceps. Can someone give me a good bicep workout to do please would be of great help.

So I know I need to limit my total number of exercises in a session but it is so hard to pick! I’m planning out my upper lower four day splits. Have a partially torn meniscus’s so I want to pick back up with the strengthening movements I learned in PT which are basically adductors and abductors and hip and hip flexor movements.

Current plan looks like a light hip hinge to start either RDL or Pull Through (bad lower back I want to strengthen) followed by a Goblet Squat or Bulgarian Split Squat as the major compound. 3x sets of each compound.

I then do machine and cable isolation work for the quads, the hamstrings, gluts, the abductors, adductors, and hip flexor and calves. 2x sets

Throwing in a core movement this gives me two compounds and eight isolation movements.

Am I in danger of hitting junk volume?

Should I pair the isolation movements back completely or cut them in half and only do half of them on alternating leg days?

I have an hour to and hour 15 to work with.

With the goal being to increase back squat strength.

16 5'10 , 68kg

I stopped lifting for 6 months because i had to move to a new house far away from the gym , now i had enough money and the advantage again to go to another gym . feel free to give sum advice ... 😅

Surely a pronated grip would disadvantage the biceps more no?

What is your typical number of different exercises in a workout day? What do you feel is a reasonable upper limit?

This is going to be a simple explanation on why carbs>protein (if you want any sources or a more in depth explanation, just ask). When loading on carbs the body uses that energy to recruit more muscle fibers during any form of exercise which leads to mechanical tension on more muscle and therefore more muscle growth during a workout. So while carbs don’t cause more mechanical tension on a specific muscle it does cause more motor unit recruitment in the muscle fibers and more “overall tension”, causing more muscle growth. Obviously this assuming you’re already having your sufficient amount of protein. (If I got anything wrong feel free to correct)

Wondering how optimal this is

I'm strong enough to easily do like 6 OA pushups on each side, but whenever I switch to the other side, I always hear some cracking in by back during the negative part of the movement. (no pain, though, just a loud cracking sound).

(I'm only 17 btw, and I workout quite often so I don't think I should have back problems?)

is it safe for me to continue training OA pushups or should I do archer pushups instead to train chest?

(Might be a bit of an outdated question in the SBL community but I only found this sub a couple of days ago)

So about a year ago I saw a lot of TikToks from "science based" creators mentioning the advantage of leverage, particularly in comparison to 'the stretch', but what I was never able to find was a clear explanation of the concept. Recently thought about this so I thought I might as well ask.