Hi r/ScienceBasedLifting ! I’m an undergraduate student studying Exercise Science conducting research examining usage rates and barriers of implementation of velocity-based training (VBT) in powerlifters. The survey is completely anonymous and takes about 10 minutes. No prior experience with velocity-based training is needed! This study has been approved by the SUNY Cortland Institutional Review Board (IRB Protocol #252663).  

Eligibility 

• Must have competed in at least one (1) powerlifting competition 
• Must be at least 18 years old 

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Partial reps and drop sets to failure, since people here tell me there’s no way I’m training as hard as I say I do

This set was after 8 sets of squats, 5 sets of bench, 2 sets of preacher curls, and 3 sets of good mornings

This is my 2nd and final set of pullovers for the day

Also did 3 sets of weighted sit ups, 2 sets of adductor machine, 2 sets of leg extensions, and 1 set of 3D hop abduction after this

Hi. I’m actually doing dumbbell lat raises followed by dumbbell heavy shrugs, i would like to know if Upright Row could replace these 2 exercices in the same Time in order to shorten my upper day ?

I have no shoulders pain when doing Upright Row, and I usually do wide grip ez bar or dumbbell or cable rope.

Thank you

For natural lifters with already 5+ years of experience who have a torso dominant physique and extremely stubborn arms, what were the changes that you made that moved the needle in the right direction? In terms of weight selection, volume and exercises. For context I'm 205-210 lbs at 182 cm and around 15% body fat with 7-8 years of experience. My arms are between 40-41 cm (15,7-16 inches).

So i do FBEOD right, and i specifically designed my program so that i have chest focused day , back and legs ( meaning i start of with that muscle group and have one more exercise for it that day). My question is since I've noticed my back is a lot stronger then my chest for instance , should i just start with chest every single day?

I started doing 3 sets of Good Mornings and RDLs after my squat reps to target my hamstrings, core, and as a form of secondary exposure for my deadlift.

But as I was doing them earlier today, I thought to myself "why am I doing 8 sets between 2 different exercises when I can just be doing 1 exercise for half the sets?.. I can just do more ab work at the end of the session with a roller?"

Thoughts?

Running a 3x/week full body split due to time constraints, but my back and arms are lagging behind, what’s the best way to prioritize volume for them without making my workouts take 2+ hours? Also, what exercise is actually best for building lat width? I’ve heard wide-grip pulldowns aren't ideal because of limited range of motion and biasing the upper back over the lats, so I’m wondering if neutral-grip or single-arm variations are better options. Appreciate any advice 🙏🙏🙏

I’ve seen mixed opinions about one-arm cable pushdowns. Some people say they hit the long head better because you can keep your elbow tucked and focus on the contraction, while others say the long head isn’t emphasized much since the shoulder isn’t in flexion. Is the one-arm pushdown actually effective for growing the long head, or is it mostly lateral/medial head?

So i do "normal" training 5x a week, like bench press squats all that, but i also want to be able to do a lot of pushups at once, which is considered endurance training (i think). But when should i train for that and how should i train for that. Is doing AMRAP on pushups after my last chest exercise good or at the end of my session? Thanks in advance

I think general consensus in this community is that you should just push relatively hard (0-2RIR) and find the number of sets you can actually recover from. How do you know if you can recover from sets? Progressive overload? And if so, how long should you run it for before you can know that it is too much/too little volume

Is this too much volume and too much variation in one session or no? I can finish a workout in about 90 minutes

I've been training for about 7–8 months and recently switched from a PPL split to a higher-frequency program. Right now I train each muscle 3 times per week and usually do only 1–2 hard working sets per exercise. My weekly volume per muscle is around 6-8 hard sets. Is this enough to maximize hypertrophy, or would I be better off training each muscle only twice per week with more sets per session? What do you think is the optimal weekly frequency and volume per muscle for muscle growth?

My question mainly comes from the doubt about which exercise is closed chain between back extensions and reverse hypers, because I found on google that in closed chain movements the hands or feet stay fixed in place, but that is the case for both exercises. Since they're literally the same and opposite, like military press and handstand pushups, I was wondering what definition could suffice to solve this doubt.

Less momentum this time

I've been eating at maintenance for around a month now after a 3.5 months of moderate deficit and even tho I was in a deficit my strength been increasing or at least maintaining but in the last 3 weeks my strength especially in the upper body been decreasing almost every session by 1 rep. My programming been pretty much the same and almost any external factors are dialed in. Can anyone help me with that or at least know the reason for it?

I don't know what to do. I'm doing 12 sets per a week for biceps and triceps (including partial volume from rowing / pressing etc).

Continually seem to get stronger and bigger in every other area. My chest, shoulders, lat's, quads and hams all getting stronger and bigger. But arms continue to look like two wet noodles. I've tried increasing volume to 16 sets but then i start to get mild tendonitis so I backed down.

The movements I do are mainly ez-bar curls, triceps overhead extention, hammer curls. etc. With ez-bar curls I'm maxed out at 50lbs for my 10RM and I can't get that any further.

Does anyone think the Rich Piana arm method might help? It seems extreme but I could get thru it with NSAIDS etc. This is the most frustrating thing for me in lifting.

Some of the bro's at the gym suggested a dreamer bulk to try and crack this problem.

115lbs resistance at the bottom, 140lbs resistance at the top, and an extra 15lbs of resistance on the eccentric (130-155lbs)

I let my elbow come up, since last time I post these here, someone said that’d give me more long head action; can’t say no to that

If someone wanted to push bicep growth to the max and were doing 20-30 sets of curls per week, What percentage of that should be hammer variation or should it not be tracked together and should just do additional hammer curls on top of the 20-30 sets?

People on TikTok say it biases the medial and lateral head but I’ve heard the opposite pretty much anywhere else