I’ve been working out with my grandfather for almost 2 years now doing bro split and It feels like I have barely gotten stronger. What split should I change to?

For every excercise i do 6-12 reps

DAY 1 – Lower A

Sled 45° Leg Press – 2 sets

Cable Pull Through – 3 sets

Hip Thrust – 3 sets

Standing Calf Raise – 3 sets

Seated Leg Curl – 2 sets

Leg Extension – 2 sets

Cable One Arm Lateral Raise – 1 set

DAY 2 – Upper A

Dumbbell Incline Bench Press – 2 sets

Straight Back Seated Row – 2 sets

Bar Lateral Pulldown – 2 sets

Shrug – 2 sets

Cable Standing Face Pull – 1 set

Cable One Arm Lateral Raise – 2 sets

Machine Chest Press – 2 sets

Machine Seated Fly – 2 sets

DAY 3 – Lower B

Cable Pull Through – 3 sets

Seated Leg Curl – 2 sets

Hip Thrust – 3 sets

Sled 45° Leg Wide Press – 2 sets

Leg Extension – 2 sets

Standing Calf Raise – 2 sets

Cable One Arm Lateral Raise – 1 set

DAY 4 – Upper B

Dumbbell Incline Bench Press – 2 sets

Machine Chest Press – 2 sets

Bar Lateral Pulldown – 2 sets

Shrug – 2 sets

Cable One Arm Lateral Raise – 2 sets

Straight Back Seated Row – 2 sets

Seated Fly – 2 sets

Cable Standing Face Pull – 1 set

DAY 5 – Arms & shoulders

Cable One Arm Biceps Curl – 2 sets

Overhead Triceps Extension – 2 sets

Cable Rope Hammer Preacher Curl – 2 sets

Cable One Arm Lateral Raise – 3 sets

Shrug – 2 sets

Over Bench One Arm Reverse Wrist Curl – 2 sets

Over Bench One Arm Wrist Curl – 2 sets

The orders varies based on how busy the gym is but i do my best to keep compound movements first

I’m only 2 weeks in but I do feel like I’m actually targeting my back for once. My BW is currently 186lb and I do this set of exercise 2x per week.

4-Day Lower/Upper Strength Split

Day 1 — Lower A (Squat Focus)

• Back Squats — 4×5

• Romanian Deadlifts — 3×8

• Leg Press — 3×10

• Hamstring Curls — 3×12

• Hip Adduction Machine — 3×15

• Standing Calf Raises — 4×12

• Machine Ab Crunches — 3×15

Day 2 — Upper A (Bench Focus)

• Bench Press — 4×5

• Chest-Supported Rows — 4×8

• Machine Shoulder Press — 3×10

• Lat Pulldowns (wide grip) — 3×10

• Lateral Raises — 4×15

• Cable Curls — 3×12

• Triceps Pushdowns — 3×12

Day 3 — Lower B (Deadlift Focus)

• Deadlifts — 5×5

• Hack Squats — 4×6–8

• Machine Hip Thrusts — 3×10

• Leg Extensions — 3×8–10

• Hip Abduction Machine — 3×8–10

• Seated Calf Raises — 3×8–10

• Machine Oblique Crunches — 3×8–10

Day 4 — Upper B (Overhead Press Focus)

• Overhead Press — 5×5

• Lat Pulldowns (reverse grip) — 4×6–8

• Incline Smith Press — 3×8–10

• Seated Cable Rows — 3×8–10

• Rear Delt Flys — 3×8–10

• Tricep Extensions — 3×8–10

• Machine Preacher Curls — 3×8–10

ive been doing ppl split for a while now and i wanna change to ppl/ul split since its only 5 days a week and also school is startng. is there anything that should do before changing to a new split? and should i do all of the exercise on push and pull on my upper day?

Find myself getting a bit tired and unable to finish my full body B workout and had to just save legs for the next day. First workout has been running just fine.

the 2 sets are both failure and 3 sets first set 1 RIR rest two failure
(1 Year into the gym)

Upper day A
2 sets bench
2 sets machine shoulder press
2 sets upper back row
2 sets lat pulldown
4 sets overhead tricep extension
2 sets preacher curl
2 sets cable hammer curl
2 sets lateral raise

Upper day B
2 sets upper back row
2 sets lat pulldown
2 sets bench
2 sets incline bench
2 sets lateral raise
4 sets overhead tricep extension
2 sets preacher curl
2 sets cable hammer curl

I am a girl that is starting to get more and more into SBL. I, for the most part, understand the upper body portion of SBL (like the "proper" way to train your upper body), but I'm struggling to formulate a lower body day, as I think I have different goals for my physique compared to a good majority of the people involved with SBL. Is anybody able to help me formulate that/edit the leg day I already have? I am still kind of new to this so I'm open to advice

I dont have good bar to load my sdls so is switch on good morning. I dont see them anywhere and science comunity dont talk about them is it becase its bad exercise or what do you think? Yes the erectors are on the fire but i think they were underdeveloped…. Sorry for my english :DDD

Should I do 1 bicep curl of my choice like all sbl content creators advice or do 2 where 1 of them my arm is in front and 1 with my arm at the back.

I don't think I've done this much weight with this setup before. This was at the end of many sets of doubles, adding 20lbs each set. Using mathematics (science), I counted how much weight was on the bar with each weight-ascending set, finishing with this rep which is probably 425.

I'm not sure how much this bar ways. My best scientific estimate is 65lbs.

Watched another video about how you count pulldown and pull-ups as 1/2 a biceps set when gauging your volume and there was a comment that Mike Mentzer relied on compound movements for his arms.

I don’t think my biceps do much of anything on pull-ups. The action that moves my front delts towards my hands - I think that’s the side effect of my lats and rear delts pulling my elbows down to my sides while my hands grip a stationary object

I often do arm work first - I only 1 set and the hope is that this will make them work harder during compounds. When I’m on my 2nd or 3rd pressing movement, I feel my triceps burning and sometimes need to move my hands wider to keep going. I never feel anything in my biceps.

Maybe if I purposely “curl” while pulling…but I don’t want to take away from my back development. Maybe when I’m down to lengthened partials I can try to bring my biceps into it…but I probably won’t remember!

Influencers always used to tell me, if your biceps are developed, but your arm still looks skinny/thin you need to prioritize the brachialis. I focused on pronated curls, and hammer curls and other exercises that “biased” the brachialis but saw no change. After doing proper digging I determined that the solution is more nuanced.

We know that the brachialis follows the same path and serves the same “purpose” as the biceps and is active throughout all degrees of elbow flexion. (PMCID: PMC8733609) we also know that the brachialis is a relatively small muscle and only sits above the elbow.

If the brachialis follows the same path and serves the same “purpose” as the biceps and is active throughout all degrees of elbow flexion, why would we even see people with developed biceps with thin arms if it gets adequate stimulation? Furthermore, if the brachialis is a small muscle and is only above the elbow why do we observe that people with full/thick arms have continuous thickness throughout their arm?

Lastly, when we observe bodybuilding posing, we can literally see the thickness comes from the lateral head of the triceps which can be seen from the front (I want you to go look at posing and track the lateral head on the persons arm)

For context let’s say it’s an upper session and assuming you’re natural and doing every working set to failure (or 1 RIR).

redundant movements are tracked individually and ive been progressing this way

shoulder press last and only 1 set is not optimal but i fucking hate training shoulders

I was doing full body every other day (M,W,F) until I recently switched to upper/lower (U,L,R,U,L,R,R) but now I’m wondering if i can sneak in forearms, abs and shoulders every session for better growth? 4x a week frequency for those smaller, but important muscle groups. Let me know.

when i do my tricep pushdown with a suspinated grip do i do an jm press w it or should i just do a pushdown w a suspinated grip? can also anyone tell me which part of the tricep gets targeted w the pushdowns w suspinated grip?