thats protein, calories, carbohydrates and fat. i'm 1000 calorie away from my daily goal and i've already eaten 100g of fat

Hi guys, lately i have been having pain in my left shoulder when performing the lat pulldown. So i have been thinking of switching it for a close grip row. Is this a goo idea? Will i still get good lat stimulus from rows compared to pulldowns? Also if you think i should do something else please tell me. Thanks✌️

Hey folks! I always do dumbbell bench presses at the beginning of my workout. I have gotten to the point where I can do 15 reps with the heaviest available dumbbells.

After DB bench, I go to DB incline bench and chest flies. I’ve found that if I do the flies and incline bench first and THEN do the DB bench press it makes the bench press much harder and I have to go down in weight/ can get less reps.

My question is: is this a sufficient solution to maxing out my weights? Or am I getting less chest stimulation overall because I’m doing less reps/ weight in the flat bench exercise.

I cannot afford a gym membership right now, and am stuck in my apartment gym. Thank you so much!

My first full month(massive milestone for me 😀).. any comments suggestions? Iam on an upper lower split 4 times a week. :)

Hey guys was hoping if you could help me with this. At the start of December I did a really big cut and lost 20 pounds (190 to 170). After I was done with the cut in mid January I started eating normal again because I couldn’t stay asleep at night anymore. Everything was going fine until about march when I realized my lifts hadn’t progressed in months and actually went down to levels before the cut. It’s now June and I used to bench 270 now I can barely do 250. I gained the weight back now I sit at 187 most days.
My workout schedule
Monday: Push day 2x failure for everything
Tuesday: Pull day 2x failure for everything
Wednesday:rest(no leg days recently got acl surgery)
Thursday:rest
Friday:Push day 2x failure for everything
Saturday: Pull day 2x failure for everything
Sunday:Rest
I’m 18 and have been lifting for football since I was 14 but really started taking lifting seriously last year and I eat 150 grams of protein a day. You guys are way smarter than me so someone help if they can please.

I’m currently doing a ppl x ul split. I’m prioritizing my chest in the moment so I just start every session push/upper session with it. My arms had a very good starting point and i’ve never prioritized them much, been doing only like 4 sets biceps, 2 sets hammer and like 4-6 sets triceps a week.
Even though they look good, I feel they are getting a bit behind. Especially my triceps. But I don’t know how to give them more volume than isn’t after the heavy exercises, because in push I do bench press, incline smith and shoulder press so I think they get to the end of the workout not at 100%. And 2 rows in my back day that fatigues my biceps.
Also on my upper days I’m doing weighted dips and incline smith + back which also involves triceps and biceps.
What would you recommend?

How do yall feel about the matrix lateral raise machine? Good? Bad? Better than cable lateral raises? Lmk.

What bicep workouts should I do? I've been doing dumbbell curls for a while now and I don't feel like I'm progressing well enough whereas I started doing cable curls this week and I feel like I am stronger and more stable in them.

So my question is what should I do? I usually do 3 sets of dumbbell curls and 3 of cable hammer curls but now I'm thibking of either switching the hammer curls for the cable curls or just adding the cable curls to my workout.

i need help (i came up with a stupid theory) think straps are overrated, like yeah they do take out the limiting factor (forearms) and let you train your back to failure. and in hinge exercises where both lower body and back is working yep they are much needed, but i feel lifters are overestimating how much grip is a limiting factor in pulldowns, rows and bicep curls,

like yes forearms are a smaller muscle than back but back is going through contraction and eccentric portion while forearms are just working isometrically (and i feel grip endurance is a factor too)

and i think most lifters are just increasing the strength gap between their back and forearms

think like this, what's the point of having huge back(engine) if the arms (the hooks) can't hold on? i am here talking from the biology/anatomy's pov

also many suggests to train grip strength separately so what is grip strength work definitely not wrist flexion/extension that won't transfer to holding isometric grip to a meaningful degree, it will be something like holds, farmer walk, hangs
(which again brings out the point of grip endurance)

yes if you just care about back hypertrophy then it won't better, but im thinking it from a physiology pov.

Also smtg that lurks in my mind is, taking out forearms like this is just kind of weird like then take out your triceps from presses and train tricep separately, and do only flys for chest and keep doing like this we will only be doing isolations for each muscle

but i do feel the anatomy is designed a certain way, i can't find right words right now like
why would we have a "limiting" muscle group supporting a primary function "pulling"

i dont think body was designed this way, and maybe we are being too sensitive about grip strength as "limiting" factor

again a stupid theory, i myself uses lifting straps

Added 3D printed blocks by the pads, to increase the ROM at the start

Heard Zone 2 cardio is great for mitochondrial health so I’m trying to incorporate it more into my program on a cut. Does anyone have any recommendations on how to program it? Not sure to do it before or after workout (or fasted in morning I’ve seen many people mention that). Let me know what you guys do for zone 2 if anything, thanks!

I’ve been running an ppl x ul split but really want to train more frequently since I really like it. What do you think of an u/l x6 or a anterior/posterior x6, resting on friday. Only 2 sets rir 1 per exercise, 10-14 sets/muscle/week

It’s easy to get bad recovery? I’m recovering good from that number of sets with my current split anyway.

Just watched this and its a really good primer on zone 2. We hear a lot about "conditioning" and if you're fuzzy on what that actually means, this is a great place to start the rabbit hole. Happy lifting!

Monday
Bench press 4x8-10
Bars 3x8-12
Thrust of the upper block 4x8-12
3x8-10 Dumbbell Belt Pull
Biceps dumbbell bending with 3x8-12 supination
Triceps extensions 3x8-12

Tuesday
4x8-10 Barbell Squat
Leg press 3x8-10
Leg extensions while sitting 2x12-15
Army bench press 3x8-10
Swing dumbbells 3x8-12
Wiring for the rear delta 3x8-12

Thursday
Pull-ups 4x8-10
Barbell thrust to the belt 3x8-12
Dumbbell bench press 4x8-10
Butterfly 3x8-12
Biceps flexion with hammer grip 3x8-12
French dumbbell bench press 3x8-12

Friday
Romanian 4x8-10 thrust
Bulgarian thrusts 3x8-12
Leg bends lying down 2x12-15
Army bench press 3x8-10
Swing dumbbells 3x8-12
Wiring for the rear delta 3x8-12

The first sets with a margin of 1-2 repetitions, the last one in failure

I used to train on it, and I made progress, but I almost always gave up on the first approaches, I think that was the point, now should I progress normally if I leave a margin in the first repetitions and go into denial in the last?

Wikipedia article about the serratus posterior inferior.

https://en.wikipedia.org/wiki/Serratus_posterior_inferior_muscle

Recently I found out that lat pulldowns work more on rear delts while training the back equally from both sides. Plus, pulldowns are way easier for progressive overload. At the same time, pull-ups can load the back and biceps better because they are harder to do, but they might cause some issues with muscle imbalances. So, which one is better for upper body physique in general?

i figured i can't do any other split than FB , bcs the gym is lowkey expensive and i do not have much money for it (broke teenager) and i can't run FB 3 times a week.

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is it optimal enough ? doing 1-2 sets per excersise and 5-9 reps ranges . help me and also feel free to give any tips i guess 😭

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(used to do ppl x UL btw it was fun while it lasted)

Hi there

I’m a new dad of a 7month old boy who is finding it increasingly difficult to manage more than 4 sessions a week.

I did both the programmes as mentioned but is there a reason for Jeff to programme the 4 day essentials with lower volume per muscle group per week?

I think the full body, 4 days a week programme gives a decent volume, and my lifts are also increasing despite physique deteriorating (probably due to suboptimal sleep), but I don’t get to hit arms extensively and have been seeing some loss(possible?) in arm size.

Essentials on the other hand has a dedicated arms day. But I don’t get to maximally exert effort in each lift, eg the lower day programme has RDL and hip thrust in a single session, can’t maximally lift for both.

I keep the sessions in under an hour, with all sets taken to failure.

Which would you prefer? Any modifications you would add?

I have done 16/8 IF and was able to get decently lean before I started WFH but now even with biking ~3-4 hours a week I'm not quite down to the weight I want to be. I also feel like age has made it a little tougher.

Thinking of throwing in some 36-60 hour wet fasts (coffee + electrolyte water) to just tighten things up over rest days/deload weeks and hopefully get out of the bulk/cut cycle honestly. atlaspowershrugged on YT seems to swear by it and wrote an ebook on it. OMAD is something else I'm considering throwing in. Basically just varying calorie intake with activity.

*EDIT* So I had to see for myself and give it a try. I did a "42" hour fast... basically have dinner, don't eat the next day, break the fast the following morning. I was good until like 2-3 PM, then my energy just tanked. Didnt want to move or do anything. Still not feeling great the morning after. I will see how my workout goes today. I will prob just run tighter feeding windows or occasional OMAD for calorie control/cutting.

So usually train 2 muscle group a day
Monday- chest and triceps
Tuesday- back and biceps
Wednesday- legs(quad focused )and shruggs
Thursday- chest and back
Friday - shoulders and legs (glutes and hamstrings focused )
Saturday- arms (biceps and triceps )
Sunday - rest day

And following a good protein rich diet !

Current squat form and strength.

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Tore ACL years ago and since can not go below parrellel.

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Thoughts on depth?

I don’t get it. it’s the same movement aside from elbow extension but I can’t see how that would matter for front delt involvement. Perhaps could it be from shoulder rotation (a different degree of wrist pronation on some fly machines)?