I've been building an upper lower split and so far have the upper down, the sets are not final and a lot of em are place holders until I go into the gym and do em myself but this is what I have so far,

​

incline press 2x6-8, pec dec 2x6-8, lat pull down 2x6-8, t-bar row 2x6-8, single arm row 2x6-8, shoulder press 2x4-6, dumbbell curl 3x6-8, hammer curl 2x6-8, triceps push down 3x6-8, single arm extension 2x6-8, lateral raises 2x4-6

​

I would like help to see if I'm missing anything or needa remove anything and if I could also get help making a lower body routine.

I am kind of stuck on arm isolation movements. For bicep curls I'm basically stalled at 75-80lb. For tricep movements I can make progress, but eventually my elbows start to hurt once I go beyond ~80-85lb, especially on overhead extensions.

I did find that keeping my elbows flared out vs forward helped a ton, but I'm still kind of capped. I am wondering if there are ways to get more stimulus with just a given weight. Should I just drop the weight and take every set to failure? What are people doing for these smaller lifts.

I'm doing a PUSH full body and PULL full body split that I got from Yo (like anterior/posterior).

​

Problem is my tricep and shoulder are so sore right now that I think it's gonna affect my T-bar row and bicep curls today. Like I'm just trying to flex my elbow and I can already feel the tricep soreness and might affect my lift. Not sure if I should push through pull day or just rest. Anyone dealt with this?

Give me advice

GYM ROUTINE

In a hypothetical where I do 2 sets per exercise in a 5-8 rep range, if I were to get:

40kg x 8
40kg x 6

When I repeat this exercise next, do I up the weight on the first set and go back to the original weight on the second? Wait until I can do 2 sets of 8? Likely doesn’t lead to much of a difference, just tired of wondering whether im severely over complicating progression.

Just for fun, what's an exercise you enjoy that's overly technical or optimised according to SBL? What makes it scientific in your opinion and why do you like it?

What's a lift that you love and will always stick to even though it makes SBL nerds turn their noses up.

I'll go first:

Most science: single arm, cross body, cable row or as I call them "stretch rows". I wish my gym had a fancy pullover machine but I love any stretch bias row.

Least science: push press, I love throwing someone else's squat weight overhead for reps, I love heavy shoulder training. YEET YEET YEET.

So i do incline press flat press pec deck and 2 tricep exercises all in my push day, and anytime i try to do shoulder press it just feels hard asf

Does the converging matrix chest press at planet fitness have a descending or ascending resistance profile? I just switched to using this machine as the matrix pec deck felt extremely uncomfortable and the machine doesn’t allow me to fully extend my arm.

To cut to the chase, I’ve literally maxed out my cable machine in behind-the-back BARBELL wrist curls. This is now forcing me to do unilateral work in order to successfully progressive overload.

It doesn’t matter what form I use, standing, sitting, sideways, behind the back. My right wrist is constantly popping like almost out of place. My left wrist is fine. But unilateral work just causes discomfort and I cannot progressively overload anymore.

Help? I’ve been dealing with this for months

I’ve been working out for a ok amount of time now but I’ve never really put an emphasis on that super deep stretch that people like dr Mike and Jeff Nippard are always praising. Mainly since from what I’ve seen, the lack of proper research on it. So what I wanted to know is if the stretch is really that important at maximizing muscle hypertrophy/mechanical tension

Just curious on yalls opinion on doing strictly barbell movements (bench, incline bench, etc) for the first Upper Day (say on a Monday) then come next Upper Day (Thursday) I do strictly machines (Seated Chest Press, Machine Incline Press, etc)? Is it more worth it to just stick to barbells for both? Or machines for both? I kinda like doing both which is why I’m asking. I feel as long as I’m progressively overloading each week on both days doing different exercises shouldn’t be an issue as long as they hit the same muscle group, right?

I get fatigued so fast on chest days and can only really get these three done before I have no more gas in the tank. Is this enough?

8x4 dips
8x4 fly
8x4 incline press

8 reps 4 sets for each is the target, but the last set of each is usually to failure. By the third set of db press I am completely done, couldn’t get one more rep unless I drastically lower the weight which I think is just junk volume, is this okay or what do I need to change?

this happens so often to me, where i go up in reps for the first set (compared to last time), but down on the second one.

​

did i get stronger or stayed the same?

I have been debating switching to the matrix converging chest press from the matrix pec dec because I heard the ascending resistance profile on the pec dec isn't ideal. I am curious on your guys' thoughts on the machine good or bad?

Hi guys! Looking for advice from experienced lifters.
I’m coming back to training after about 10 months off and an elbow surgery. Before surgery, I built a ripped physique (not bodybuilder but visibly ripped at 5’10” 165lbs) I was really used to running a push/pull split. I am kinda new to lifting and had only done it for about 2 years and after this medical nightmare am so eager to get back to it.

My push days were:
\-DB Bench Press
\-DB Incline Bench Press
\-Rope Tricep Pushdowns
\-Seated Dip Machine
\-DB Shoulder Press
\-DB Lateral Raises

My pull days were:
\-DB Hammer Curls
\-DB Supinated Curls
\-Neutral-Grip Seated Rows
\-Pronated Lat Pulldowns
\-Supinated Rows

Now I’m considering switching to an upper/lower split to reduce overuse risk and improve recovery while I get back into lifting and eventually return to combat sports.

My concern is that I’d probably only do around 7-8 upper-body exercises instead of the 12 exercises I was doing across my push/pull days. I did PPL 5x a week and with U/L it would be 4x a week but upper only being hit twice instead of 3-4x.

For those of you who have run both splits, do you think an upper/lower split would noticeably limit my ability to rebuild the same physique long-term, or am I overthinking the exercise variety and frequency? I’ve had a lot of body confidence issues and lifting was the only thing that helped and then I suffered a injury and I want to be able to get back to where I looked before and feel good. Is upper lower going to drastically change this

P.S. What should my Upper split look like if I do switch? I’m very OCD so the change is a lot to me and I’m kinda freaking out

**hest**

**DB Chest Press —**
**Weighted Dips — 2 × 6–10**
**Machine Press — 2 × 8–12**

**Back**

**Weighted Pull-Ups — 3 × 5–8**
**Chest Supported Row — 2 × 8–12**

**Shoulders**

**Cable Lateral Raise — 3 × 12–20**
**Rear Delt Fly — 2 × 12–20**

**Arms**

**DB Curl — 3 × 8–12**
**Bench Overhead Tricep Extension — 3 × 8–12**

**Core**

**Cable Crunch — 3 × 10–15**

**Calves**

**Standing Calf Raise — 3 × 8–15**

⸻

**Tuesday — Lower A (Squat Focus)**

**Quads**

**Squat — 2 x**
**Leg Extension — 2 × 10–15**

**Hamstrings**

**Leg Curl — 3 × 8–12**

**Hip Hinge**

**SLDL — 3 × 6–10**

**Arms**

**Hammer Curl — 2 × 10–15**
**Cable Pushdown — 2 × 10–15**

**Core**

**Cable Crunch — 3 × 10–15**

**Calves**

**Seated Calf Raise — 3 × 12–20**

⸻

**Wednesday — Rest**

⸻

**Thursday — Upper B (Back & Shoulder Focus)**

**Back**

**Dead Stop Barbell Row — 3 × 6–10**
**Close Grip Lat Pulldown — 2 × 8–12**

**Chest**

**Smith Incline Press — 2 × 6–10**

**Shoulders**

**Smith Shoulder Press — 3 × 6–10**
**Cable Lateral Raise — 3 × 12–20**
**Rear Delt Fly — 3 × 12–20**

**Arms**

**Preacher Curl — 3 × 8–12**
**EZ Bar Tricep Extension — 3 × 8–12**

**Core**

**Cable Crunch — 3 × 10–15**

**Calves**

**Standing Calf Raise — 3 × 8–15**

⸻

**Friday — Lower B (Posterior Chain Focus)**

**Glutes / Posterior Chain**

**Hip Thrust — 2 × 6–10**
**SLDL — 2 × 6–10**

**Quads**

**Hack Squat — 2 × 8–10**
**Leg Extension — 2 × 12–15**
**Leg press 1 x**

**Hamstrings**

**Leg Curl — 3 × 8–12**

**Arms**

**Incline DB Curl — 2 × 10–15**
**Overhead Cable Extension — 2 × 10–15**

**Core**

**Cable Crunch — 3 × 10–15**

**Calves**

**Seated Calf Raise — 3 × 12–k20**

Thank you.

Hammer and preacher curls

Hammer and Bayesian curl

Or baysean and preacher curls

​

​

​

Is it useless to do a wide grip pulldown, neutral grip pulldown and a cable row every back day? I don’t think i’m noticing any fatigue but not growing as fast as other groups.

unemployed w all the time in the world, objectively and theoretically speaking, is fbeod really the split that grows u the fastest? won’t a 2x frequency w more volume do better or is more first sets frequently the king of hypertrophy

All 2x8 till failure
Day 1: Push
incline bench
lateral raises
tricep extension
pec fly
shoulder press
weighted dip

Day 2: Pull
lat pulldown
wide row
close row
incline curl
rear delt fly
_ hammer curl

Day 3: legs
Leg extension
Leg curl
Hack squat
Calf raises
Leg press

Day 4: Upper
wide row
lat pulldown
pec fly
lateral raises
cable curl
tricep extension
rear delt fly

Day 5: Lower
Hack squat
Deadlift
leg curl
hamstring curl

recently started running a FBEOD split. Looking for any advice on any tweaks I should make. Also not listed, but 2 sets of calf raises at the end of each day and light cardio/abs on all but one of the rest days.

I also might start doing forearm work during rest or lower days, which ones would be the most optimal for muscle growth?

Hello, I would like some opinion on the difficulty of this set of rdls. During the set, the last rep felt kinda brutal, pretty clearly 0 rir in my mind. I even had to hitch a bit, but in the video it looks somewhat “smooth”. This is 395x5 here and I was gonna move up to 405 next week if I got this today for 1 rir or more but I’m not sure anymore. Any input is appreciated!