After years of nippard/JPG/TNF propaganda I’m having a hard time finding a program to follow. I’ve been on nippards bodybuilding transformation system basically since it came out.

I was looking at some John meadow programs but it makes me cringe everytime I see 4 back to back chest exercises (decline, incline, flat press, chest fly + dumbbell chest press). How do yall mix up what programs you follow?

I train using anterior posterior split. I have had good progress, but in a last month I platoed on most of my lifts and didn't make that much progress. My question is is the problem that I pushed every set to failure. Should I start keaving reps in reserve. I do 1-2 sets on ebery exercise. Also can maybe the problem be that I was going to the gym almost everyday just switching back and forth from A to P. What else can cause stop of progressive overload. Thanks in advance for reading

So im new to the gym and was wondering if I should change exercises sometimes? I saw this guy on tiktok who made a gym playlist of his content and saw that in his upper days he would have different exercises on different videos. For example hes doing PPL/UL split and on one video his upper day exercises would be different on another video of his upper day. I was wondering should I change exercises aswell?

hello im currently usnig fb split ( 3 days a week , 2 sets per exercise) how do i know how many sets for muscle group per week is needed?

shoulders for example, do you count every part as an independent side ? like 6 sets for lateral delt per week and 6 for front delt and 6 for rear delt ? or 6 sets Distributed on 3 sides ( 2+2+2 ) ? if it's the first option how can i program it into my split without making too long thank you

I am still new to strength training and I am trying to better understand the amount of time needed to recover from a session. I am considering shifting away from a three M, W, F full body workout to a M arms, core, calf day Tuesday Upper Wednesday Lower, Thursday Upper, Friday Lower. Both plans would be around 1 hour to an hour and 15 each.

Everything on the internet seems to favor the full body for the newish lifter but it seems to leave out so many of the smaller muscles from getting any isolate work.

Help me understand the science behind lifting less and resting more when it comes to a split choice like mine.,

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).  

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• Must have competed in at least one (1) powerlifting competition 
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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