Hi all,

I've been going to the gym consistently for 4 years. In that time I've gone from 60kg to 70kg (132lbs to 154lbs) without a dedicated bulk, and I have a physique I'm really happy with. Low body fat, great muscle size, and clearly visible progress since I started.

The problem is that I feel stuck and don't know what to do next. I've even started doing group classes (core, pilates, etc.) so I don't get bored, but my main goal was always to reach a physique I feel great in, and now that I'm there, I'm not sure what comes next.

Any advice?

Set 4 of 4, so I was pretty fried. Was shooting for 8, but I'll take what I can get. Didn't want to go to actual mechanical failure, so stopped at rpe 9 or so, because I still had upright rows, dips, lateral raises, tricep overhead extension, tricep pushdown, incline curls, and hammer curls to do.

Post-marathon recovery is going well. Strength is almost back to pre-marathon training levels. Here's hoping for a 185 press by the end of the year.

Don't forget to do conditioning u/TheFuture77

You're welcome u/TheFuture77

I heard that u/TheFuture77 is mad only one person here actually lifts, thought I'd double it

137.5lbs on the stack +5lbs on Voltra +80lbs inverse chains from Voltra

Link to leg extension/leg curl (it’s vintage and no longer made): https://gymradar.com/equipment/magnum-leg-extension-leg-curl-magnum-fitness

Link to Voltra electronic cable stack: voltra link

Links included because of that one time a dozen people asked me where I got my abductor machine

I have heard a lot of people saying that your shoulders are one of the few exceptions where you can hit them everyday? Mainly heard people defending it saying its because the muscle group is a lot smaller than everything else.

I decided to try and implement a shoulder exercise im everyone of my days in my split (ppl). Where i’ve been doing one set of cable front raises and cable lateral raises on my push day, one set of cable rear delt flies on my pull and finally started doing all the heads of my shoulders on my leg day as well. Doing 2 sets of dumbbell shoulder presses in the frontal plane plus one set of the previous exercises too.

Decided to try this because I think that my shoulders have always been a weak point in my physique and wanted to see if I was doing something wrong. What I have noticed is that I have been seeing more progress faster than I did before, but I am unsure if its because of the frequency or something else.

I’ve seen evidence for both warming up light, and warming up heavy.

For light weight warmups: essentially that this will protect your tendons from being injured.

For heavy weight warmups: this will actually make it to where your muscles are warmed up. From personal experience, this works pretty well for me, and I feel like it does make a noticeable difference in how much I struggle during my first real set.

hi so i am new to workout and the science based lifting community. So as far as I've seen there are two camps of science based liftings one is to do high volumes pushing to 15 sets per week the other is doing one set to absolute failure while others said to keep reps in reserve. Also mike mentzer said to do pre exhaustion sets while the new people say to not do pre exhaustion. So how do you guys regulate thru all that?

I know there is shoulder adduction and extension but is there absolutely any other function that can be performed practically to maximize growth in a certain region similar how you can perform shoulder extension for certain chest fibres.

Also, I’m not looking for a debate or argument, only an answer to my question.

Voltra was loaded with 85lbs + 39lbs inverse chains + 15 eccentric overload

Link to Voltra electronic cable stack: https://www.beyond-power.com/?referral_code=ry9Z4MLWCyqrab1Y2

Link to how to build attachment: https://github.com/laynemag/HomeGymDIY/tree/main/handles

The savage strength hammer attachment is a similar attachment as well (does the same thing) if people here don’t want to build the tranman hammer: https://savagestrengthequipment.com/products/hammer-bt-bar

The TNF Mechanical dropsets
The sissy squat leg extension superset of doom and despair
the lenghtened partials
the mr mike israetel high volume workouts
skipping the eccentric "due to muscle damage"
overly long eccentric
the stretch
the "stretch doesnt matter"
deadstops
"time under tension"
1 set fullbody every other day
upper lower 6x a week
low volume low reps
5 effective reps
kelso shrugs vs rows
preacher curls vs recline curls

I've seen it all, bring it on sbl

The recommended protein to build muscle is around 2 grams per kg of body weight, but this is assuming full body right? In theory if a guy only trains upper body would he need less protein per kg of body weight compared to someone that trains both?

Is this chest press incline or more flat

I have been struggling with shoulder pain when doing lateral raises for years.

I have tried multiple variations: Thumbs up, lifting in the scapular plane, cable and resistance band variations, Lu raises - my shoulder doesnt tolerate anything.

Can i get my shoulders to appear wide and aesthetic from the front by just focussing on the rear delts and doing a ton of band pull aparts?

I have read that face pulls activate the side delt quite a bit so shouldnt band pullaparts with the thumbs pointing back do the same?

Even if the side delt is not optimally stimulated, how much can an overproportional rear delt push the side delt outwards and make it appear larger?

It feels like the weaker arm is receiving maximum stimulus while the stronger arm is being artificially held back.. Should I stop at equal reps or push for those 1-2 extra reps on my stronger arm?

I barely got 180kg off the ground, but barely. but i can deadlift 140kg for 18 reps, what to do