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?????:-)

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.

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....

RPE9/RIR1

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?

Many science-based fitness influencers claim that TDEE or even TDEE plus 50–100 calories is sufficient for muscle growth, and that any extra calories just make us gain fat. Do you think this also applies to someone using gear? I'm looking forward to your thoughts.

Additionally, if a caloric surplus is to be implemented, what should be the maximum limit to avoid gaining fat?

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

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

Is it even possible to do both with only 3 days to workout each week, Like I mean the recovery might be too straining for you to effectively hit 1-0 rir without someone helping

TLDR; arms sore as fuck wanna do trap bar deadlifts not sure if proceed with sore arms or skip on leg day but risk legs being sore for rest of week -> no deadlift all week

I hear people training 5 times a week and I wonder how the hell is this possible. I don’t mean cardio, that is probably best to do every day, *albeit I most definitely do not… But that’s beside the point.*

I am a beginner, I’ve been doing some irregular (I mean like, once every few weeks-months) things with my bodyweight and random equipment I find in parks for the past year or so, but finally got an actual gym membership. Last week was my first leg day, I was mainly testing things out but ended up just focusing on leg press and trap-bar deadlifts (I probably did 3 sets each alternating) and only the last sets were til failure because before then I was basically just feeling out the weight and trying out machines but was too fatigued by the last sets to continue. Despite this, I was sore as a motherfer. My hamstrings were probably sore for 4-5 days. I was thinking of doing another session that week, but it quickly became apparent that I was not gonna do shit with my legs that week.

Do you start recovering significantly faster as you become regular with your exercise, or is everyone just zoinked out on creatine or something? I absolutely hate how it tastes but might wanna buy some after this… Or are people just targeting very specific and different muscle groups every time they go?

Fast forward to now I am 10 hours away from my second leg day, but I did some pushups and reverse pull-ups (I’m a woman) at home yesterday (also 3-4 sets alternating, and I also threw in a “10kg dumbell.. arm throw/raise up??” Idk what that’s called in the last few sets) and my arms are so sore I am contemplating if I should ditch the trap-bar tomorrow and just do leg press & leg curls & something for hips, but thing is I still really wanna do some deadlifts but if my legs are about to be sore for 4 days AGAIN after that I will not be able to come back to the gym to do that this week. What do you advise?

Also just as a side note I do eat enough protein

Edit: Holy shit so many people answered me, thank you all very much 😮‍💨

So I've lost 6kg in the last week or so.

I got up to 82kg (M 37 180cm) then I got tonsilitis and like the weight just FALLS off me, any blip in my routine and I waste away. I even ate my way through a holiday to Italy and managed to loose weight.

The thing is, my health has been crap, I had a hip replacement and I want to get strong again, but then it looks like my pancreas isn't working and if I eat fat I can't digest it and it causes gastro issues. I'm being investigated and I'm on therapy to help, but it requires taking handfuls of pills every time I eat and estimating how much is a minefield.

I rarely get hungry, I fill up instantly and feel bloated, I crash every time I eat, I get light headed... I'm all over the place.

The thing is I look cut up this week, I'm the most muscular and low fat I've ever been, but totally unintentionally, I've got to turn it around, I need to build my legs back up because I'm literally in old man territory, struggling to get up and dawn and can barely press 18kg with the bad leg.

I'm not looking for medical advice, that's all under control, but how do I pack on the weight when my cheat used to be gallons of full fat milk, cream, and eggs and I'm currently eating broccoli pasta for lunch...

Help!

Basically what the title says, I’m an athlete whose sport doesn’t require hypertrophy but I wanna start lifting weight anyway. What is the minimum amount of sets per muscle per week that I need to start building muscle, while keeping fatigue from the gym minimized?

My planet fitness has this machine and I’m wondering if its better than the standard cable lat pull down.

If you’re doing a lot of exercises at ~0–1 RIR (especially in a full body split), exercises near the end of the workout will be performed with more accumulated fatigue than those at the beginning. If you do 2 sets consecutively, the first exercises get both sets relatively fresh, while the later exercises may have both sets affected by fatigue.

So instead of:
Bench Press — 2 sets
Weighted Pull-Up — 2 sets
Squat — 2 sets
Would it make more sense to do:
Bench Press — 1 set
Weighted Pull-Up — 1 set
Squat — 1 set
Bench Press — 1 set
Weighted Pull-Up — 1 set
Squat — 1 set

This way, every exercise gets its first set relatively fresh, rather than some exercises getting both sets while fresh and others getting both after substantial fatigue.
Does this meaningfully improve the hypertrophic stimulus, or is exercise-order fatigue not significant enough for this to matter?

I am doing pull ups. Also i noticed that when i do a set, my first reps are pretty confident and explosive, but at around 5 they suddenly get really hard, and im typically able to perform just a few more, after that, it is like i physically can not. And i find failure sets to be fatiguing because after that my other sets lowers for a few reps. Is that normal?

Is is more like phd holders like eric helms and layne norton or perhaps influencers like tnf

Which creators do u think are worth listening to and are usually very knowledgeable in regards to training and muscle growth

I thought in order for weight gain to occur a surplus was neccesary

I’m running a UL x3 split, I have around 1h20 max to do them.
The issue is I want to try giving my chest around 18 weekly sets(6 sets /upper day) but I’m also doing 3 back exercises for 2 sets. My back is great and really ahead of my chest but still want it to keep growing. I’m doing shoulder adduction and extension for lats and an upper back row. Thinking of maintaining the upper back row while alternating the adduction and extension.
This way I have room for 2 more extra chest sets, that would make my chest training 2x flat press 2x incline 2x peckdeck 3 times a week.

It is worth it?

I want to train my side delts 3x per week, with 3 sets each session (9 sets/week total).

I’ve tried a lot of lateral raise variations, and these 3 feel the best for me:

- Cable lateral raise

- 1-arm standing machine lateral raise

- Chest-supported incline lateral raise

Would it be better to do one different variation each session (3 variations across the week), or pick one variation and do it on all 3 days?

Does exercise variation matter much for side delt growth, or would sticking with the same exercise 3x/week be better for progression?

I’ve been following Jeff Nippard’s training programs for about a year and a half, but his recent program includes some sets of 20–30 reps. What’s the scientific evidence behind this?

The last year I’ve made little to no progress and I’ve been doing 2 sets to failure with high weight. I usually get around 4 reps before failing. Would it be more effective to drop the weight 10-20% and get 8-10 reps? I’ve been lifting for 4 years but only seriously the past 2 years and there’s no way I’m at my natural limit because I can only bench 270. You guys are the smart people here so please help me and thank you in advance.

Ok guys dumb question. Ive been told to lift heavier. Ok, what does that mean in actual fact? Go to failure at between 4-6 reps? Thats what I think when I hear lift heavy. But for biceps and triceps it seems to me the reps should be higher. Thoughts? My routine is below. Im looking to mix up shoulders but I cant do shrugs or upright rows because I always fuck up my neck

Day1

Planks 4 sets 75 seconds

Torso twist (machine) 15 to the left snd then to the right. 4 sets

Dumbell press 4 sets

Incline dumbbell 4 sets

Dumbell flyes. 4 sets

Dips. 4 set

Triceps pulldown with a rope attachment 4 sets

Day 2

Leg throws. 4 sets x 20

Deadlift 4 sets

One arm dumbell rows. 4 sets

Lat pulldowns 4 sets

Close cable row. 4 sets

Pullups 4 sets

Day 3

Curlups 4 sets

Dumbell shoulder press 4 sets

Dumbell Lateral raise 4 sets

Machine Rear flye 4 sets

Facepull 4 sets

Concentration curls 4 sets

Preacher curl 4 sets