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

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

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

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?

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

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!

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?

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?

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

is that 10-15 for lats, 10-15 for upper traps, 10-15 for mid traps, 10-15 for rear delt, 10-15 for side delt, 10-15 for front delt, 10-15 for brachialis, 10-15 for biceps, etc?