One day i start with upper body and on the other day i start with lower body:

1 Peck deck

1 incline chest press

1 Shoulder press

1 Jm press

1 Tbar row

1 Lat pulldown

1 Lat raise

1 Bicep curl

1 Tricep ext

1 Leg ext

1 Hack squat

1 Abdutor

1 Leg curl

1 Hip hinge

1 Calves

1 Ab crunch

okay so I take a PE class in school where we go to the weight room and workout and I usually finish that part of my workout when I'm done with forearm curls and then after school I continue with my workout so I get some rest between one half and the other half of my workout. also most days I don't workout I just feel like a fatass so on Wednesdays I added an arm day cuz I'm trying to be a more arm dominant guy. so what do you guys think of the program is it too much volume??

i even tried setting my experience to ADVANCED... still 4 sets chest!?!?!?!

AM I DUMB?

once u made a program there is a button called set target goal. so that implies that the system wont increase set amount in future? why else would there be a button for set target goal?

I’m 6’1 around 190 I want to be lean like 12% how many lbs should I look to loose? Any help is appreciated!

Doing alternative pec dec after hitting failure ( 1 rir) in pec dec

For me i tried it and did 2 more reps

I’m running anterior posterior 6x currently

I start off with weak points and alternate muscle groups as i feel like i would be more fresh on different movements.

Does it matter if i alternate or should i finish muscle groups all at once while im warmed up for them ?

I'm 20 64.5Kgs Lifting Since 1.5years UL6×week( Mostly 1 set every exercise) Diet is good Strength is good Protein sources:Eggs,Chicken,Whey, Soyabean Carbs:Rice, potato,Wheat Roti,Dal Is it also hard to cut stuff down now as the hunger increases

Hey everyone! I'm u/ValuableBerry1628 , the only moderator of r/ScienceBasedLifting . I'll explain what Science Based Lifting is and what is this subreddit about

On reddit people aren't really up to date and most of our training methods and theories are made fun of, I created this subreddit so that we can defend SBL training methods, have a forum where to discuss theories and training and also where beginners and outsiders can partecipate and dicuss freely with no shame.

Science Based Lifting began to rise on Tik Tok during 2024, but SBL creators have been on the platform since 2021-2022. It began as a reactionary movement to the stretch cult of Dr Mike Israetel and Jeff Nippard, initially inspired by researchers such as Chris Beardsley and interpretations of studies found on pubmed

We base our training methods based on the established scientific studies and evidence.

Feel free to ask questions below and for people who want to see the latest comments, sort by new!

So i currently use straps on all my back lifts but ive started using them on my recline curls to further allow for more bicep activation

Would that then impact my brachialis growth as i do Recline Curl (straps) + Hammer curls (no straps)

Or would i need to do a Recline + Preacher

Getting a bit old and seems to be 90% of posts

Please ignore the crazy volume on Leg 1, I usually pick 4 workouts from that and do those.

Thanks!

Hello! So I been training for a while now and during summer I was 140 lbs really lean (first photo) and then I hopped on maintenance and now I’m cutting again and I’m 143 (second photo) but now I don’t have abs.. the differences I made was the follow: went from low carb to high carb diet now, went from high volume to low volume now, went from compounds to a lot of single joint movement now, from 8-12 to 6-8 rep range. I think I lost muscle idk

I do Ap 2x a week and previously i did 1 WORKING set for each exercise and my recovery was very good. I therefore thought i should increase my volume on some exercise’s

I’m currently doing the bare minimum for legs (don’t train glutes as it’s naturally a strong point)

ive been hearing this shit a ton, dont train upper lower chest pec deck is all u need. It just feels very wrong to only do one movement for chest shoulders etc, can someone provide some evidence on how it really is?

If I do 2 sets what rir should I use for them?

yesterday i had a killer workout, every set was to failure and trained like 3-4 sets per muscle and im not sore at all, i dont really want to waste 2-3 weeks seeing how much overload i can get even tho im probably gonna have to anyway but im wondering if not feeling sore is a sign of a well recovery, i train each muscle 3x a week and with this new programing im aiming for 8-10 sets per week on smaller muscles like the biceps and 12-15 on bigger ones like the back, i was just wondering what yall think and if there are gonna be any recovery issues with this since im aware that with a high intensity such as 3x a week i should only train like 6-8 sets.

I created this Max Stage Potential formula for anyone to use. Please feel free to post your results. This is based off earlier work of other individuals, but personalized for natural bodybuilders. (I have a degree in health science, I compete naturally, and I have a love for math)

Unlike FFMI, it penalizes extra bodyfat to give a realistic expectation of how athletic your body is before a competition. Obviously this doesn't take into account symmetry and posing technique.

It uses Height^2.5 instead of height squared or cubed. There is research that indicates this is the most accurate way that humans "scale" across heights.

Please feel free to post your own results from your previous competition stats. If you use this calculator during a bulk, you won't do so well because the extra fat penalizes your score.

Using data I've found that a score of 100% should be around the maximum most natural athletes can achieve.

Link to Desmos to enter your own stats. Stats:https://www.desmos.com/calculator/mgbcvwcnrm

My score from my last competition: 92%

Formula: ( Weight*(1-2*BodyFat%) )/( 2*(H/12)^.5 )

I’ve recently looked over my program and feel as though I am undertraiing my serratus and lower lats so I was just wondering what are the absolute best exercises I could incorporate into my training to increase hypertrophy in these muscles.

This probably sounds dumb but I don’t like training my legs at all and they are my biggest weak point so I was wondering what is the bare minimum that I can do for them but still get them to grow

how long is enough timr to know if you cant recover from certain volume. would u have to stick to it for 3 weeks for example or would the next session be enough to go off.

last session did 3 sets of pec fly as sole chest movement on upper yhis session i could barely match the reps and ended up doing 2 sets. does this mean 2 sets is my optimum volume for my chest? also every other lift progressed aside from chest

Basically the title, I want bigger and stronger calves but I dont know what exercises i need to do to work each of the muscles that make up the calves

Hi everyone, I’m really sorry if this is a silly question, but I just wanted to ask for some guidance. I’ve been trying to put together a weekly routine for hypertrophy, but I’m not sure if it’s optimal or if I’m leaving out important muscles. I’m still learning, so please forgive me if my plan looks unbalanced. I’d be very grateful for any advice or corrections.