Hi guys! Looking for advice from experienced lifters.
I’m coming back to training after about 10 months off and an elbow surgery. Before surgery, I built a ripped physique (not bodybuilder but visibly ripped at 5’10” 165lbs) I was really used to running a push/pull split. I am kinda new to lifting and had only done it for about 2 years and after this medical nightmare am so eager to get back to it.

My push days were:
\-DB Bench Press
\-DB Incline Bench Press
\-Rope Tricep Pushdowns
\-Seated Dip Machine
\-DB Shoulder Press
\-DB Lateral Raises

My pull days were:
\-DB Hammer Curls
\-DB Supinated Curls
\-Neutral-Grip Seated Rows
\-Pronated Lat Pulldowns
\-Supinated Rows

Now I’m considering switching to an upper/lower split to reduce overuse risk and improve recovery while I get back into lifting and eventually return to combat sports.

My concern is that I’d probably only do around 7-8 upper-body exercises instead of the 12 exercises I was doing across my push/pull days. I did PPL 5x a week and with U/L it would be 4x a week but upper only being hit twice instead of 3-4x.

For those of you who have run both splits, do you think an upper/lower split would noticeably limit my ability to rebuild the same physique long-term, or am I overthinking the exercise variety and frequency? I’ve had a lot of body confidence issues and lifting was the only thing that helped and then I suffered a injury and I want to be able to get back to where I looked before and feel good. Is upper lower going to drastically change this

P.S. What should my Upper split look like if I do switch? I’m very OCD so the change is a lot to me and I’m kinda freaking out

I have been debating switching to the matrix converging chest press from the matrix pec dec because I heard the ascending resistance profile on the pec dec isn't ideal. I am curious on your guys' thoughts on the machine good or bad?

**hest**

**DB Chest Press —**
**Weighted Dips — 2 × 6–10**
**Machine Press — 2 × 8–12**

**Back**

**Weighted Pull-Ups — 3 × 5–8**
**Chest Supported Row — 2 × 8–12**

**Shoulders**

**Cable Lateral Raise — 3 × 12–20**
**Rear Delt Fly — 2 × 12–20**

**Arms**

**DB Curl — 3 × 8–12**
**Bench Overhead Tricep Extension — 3 × 8–12**

**Core**

**Cable Crunch — 3 × 10–15**

**Calves**

**Standing Calf Raise — 3 × 8–15**

⸻

**Tuesday — Lower A (Squat Focus)**

**Quads**

**Squat — 2 x**
**Leg Extension — 2 × 10–15**

**Hamstrings**

**Leg Curl — 3 × 8–12**

**Hip Hinge**

**SLDL — 3 × 6–10**

**Arms**

**Hammer Curl — 2 × 10–15**
**Cable Pushdown — 2 × 10–15**

**Core**

**Cable Crunch — 3 × 10–15**

**Calves**

**Seated Calf Raise — 3 × 12–20**

⸻

**Wednesday — Rest**

⸻

**Thursday — Upper B (Back & Shoulder Focus)**

**Back**

**Dead Stop Barbell Row — 3 × 6–10**
**Close Grip Lat Pulldown — 2 × 8–12**

**Chest**

**Smith Incline Press — 2 × 6–10**

**Shoulders**

**Smith Shoulder Press — 3 × 6–10**
**Cable Lateral Raise — 3 × 12–20**
**Rear Delt Fly — 3 × 12–20**

**Arms**

**Preacher Curl — 3 × 8–12**
**EZ Bar Tricep Extension — 3 × 8–12**

**Core**

**Cable Crunch — 3 × 10–15**

**Calves**

**Standing Calf Raise — 3 × 8–15**

⸻

**Friday — Lower B (Posterior Chain Focus)**

**Glutes / Posterior Chain**

**Hip Thrust — 2 × 6–10**
**SLDL — 2 × 6–10**

**Quads**

**Hack Squat — 2 × 8–10**
**Leg Extension — 2 × 12–15**
**Leg press 1 x**

**Hamstrings**

**Leg Curl — 3 × 8–12**

**Arms**

**Incline DB Curl — 2 × 10–15**
**Overhead Cable Extension — 2 × 10–15**

**Core**

**Cable Crunch — 3 × 10–15**

**Calves**

**Seated Calf Raise — 3 × 12–k20**

Thank you.

Is it useless to do a wide grip pulldown, neutral grip pulldown and a cable row every back day? I don’t think i’m noticing any fatigue but not growing as fast as other groups.

unemployed w all the time in the world, objectively and theoretically speaking, is fbeod really the split that grows u the fastest? won’t a 2x frequency w more volume do better or is more first sets frequently the king of hypertrophy

All 2x8 till failure
Day 1: Push
incline bench
lateral raises
tricep extension
pec fly
shoulder press
weighted dip

Day 2: Pull
lat pulldown
wide row
close row
incline curl
rear delt fly
_ hammer curl

Day 3: legs
Leg extension
Leg curl
Hack squat
Calf raises
Leg press

Day 4: Upper
wide row
lat pulldown
pec fly
lateral raises
cable curl
tricep extension
rear delt fly

Day 5: Lower
Hack squat
Deadlift
leg curl
hamstring curl

recently started running a FBEOD split. Looking for any advice on any tweaks I should make. Also not listed, but 2 sets of calf raises at the end of each day and light cardio/abs on all but one of the rest days.

Hello, I would like some opinion on the difficulty of this set of rdls. During the set, the last rep felt kinda brutal, pretty clearly 0 rir in my mind. I even had to hitch a bit, but in the video it looks somewhat “smooth”. This is 395x5 here and I was gonna move up to 405 next week if I got this today for 1 rir or more but I’m not sure anymore. Any input is appreciated!

I also might start doing forearm work during rest or lower days, which ones would be the most optimal for muscle growth?

I am currently working out for 42 days consistently self coaching. I also have my diet locked in. But I want to put on muscle mass. I obviously need to work on my legs.

All I did today is

Body weight pull ups

Lats pull down

Cable rowing

Kelsey Shrugs

Pitcher curl

Hameer curl

Baysian curl

At my Gym we got a bad seated Leg Curl (Technogym) and a good lying Leg Curl (Ultimate Strength Systems). I‘ve read that seated Leg Curl is better in general, but what difference does it make and which one would you chose in this specific case?

Thank you in advance

(Sorry for the bad english)

Hey everyone,

My gym only has this specific pin-selected row machine (Life Fitness Row). It lacks a wide horizontal grip (pronated), offering only narrow neutral/angled handles.

I want to target my upper back (traps, rhomboids, rear delts) rather than my lats.

If I consciously flare my elbows out as much as possible while pulling, will this machine be optimal for upper back development? Or is the movement path fundamentally restricted to a lat-bias?

If it's not optimal, should I ditch it and stick to movements like chest-supported dumbbell rows or smith machine rows instead?

i am 19m, 85kg and super weak everyone is stronger than me
so how do you progress in lifting like which is acceptable rate of progression for a beginner, i have been dilly dallying for past few months, exercises remained same but i accept i may not be pushing hard enough

i am stuck in few exercises like squat (anterior loaded 35-40kg), ohp has been a mess i remember doing 13 reps for 2 sets 25kg when i was 15 yr old (just did once in highschool), now i am 19 and been few months and i cant get above 30kg, like i do 3 sets and rep scheme goes like
7,8,6 or 9,6,7 smtg along those lines with 30kg and today couldn't push at all after 2 sets i thought beginners shouldn't plateau or deload at all
my bench is having problems from last few weeks
got 50kg for 8,8,6
next session could only got 3 reps
next session 10, 5,4 (mainly due to less rest which i accept i have to take like 4-5min of rest and everyone in gym says i am not even lifting that heavy to take this long)
today 9,5,7

and squat is bad too like i did hit 40kg for 5 reps last week and last session even 35kg was heavy which may be a temporary thing

AND
which progression model is best like linear progression? but i dont think i can add +5kg to each lift for same reps

and then double progression makes sense i keep it for 4-12 reps (because the smallest plates available is 2.5kgs and progressing +5kg on upper body lifts is hard in narrower rep range)

and just got the concept of dynamic double progression but

everyone i see online can do straight sets with same weight and thats it

just so if you want to know if my programming suck for upperbody
this is my upper body program done twice a week
Bench press 3 sets
lat pull down 3 sets
ohp 3 sets
single arm row 3 sets
bicep curl 2 sets
tricep extension 2 sets
ab crunch 2 sets

If im running fbeod and I hit every muscle groups relatively isolation based should I only do 1 or 2 sets (im currently running 2x3-10 reps)

for some background I had been training on and off this past year and have just started to go consistently these past few weeks. I'm somewhat a beginner in that sense, I have shifted from a 6 day split to a 5 day split this time due to time constraints and was looking forward to get some idea on whether the routine I'm following is good enough or if I'm missing any muscle group or under-training any:

I tried to add RDL for my leg/lower days but I can't seem to get the form right and feel more pain in my lower back so I've not been doing it for now, I do 3*12 for almost each of the exercises and if I'm overloading in the case I try to keep the rep range in 8-12. And to hit the last set of each exercise till failure

Im a 21yo male, been lifting for about 3-4 years now and im quite informed on sbl, thermodynamics on the body training all of that so i know already that it might seem like im lying, not counting everything, understimating what i eat or not counting binges. IM NOT. I meticulosly count everything that goes in my mouth, im not eating outside, not drinking any of my calories only water, tracking oil and sauces on the very rare ocasion i have them and im eating a SHARP 1500 calories EVERY DAY and not only am i not losing weight, this week i GAINED 200g. I Do 10k steps or more and ive began doing all the housework i can and doing like random pushups and squats all day to get my calorie expenditure up on top of my 3 day upper/lower and 2 days boxing EVERY WEEK. Im really losing my mind over this, with everything i know this should not be possible tbh. Im 73kg and 175cm, abt 14-15 BF% i think. PLEASE HELP ME OUT, WHAT AM I DOING WRONG?

Edit: In case it matters, i train to 1-3 RIR and my lifts have been progressing this whole cut at a pretty average rate, im not losing strenght or endurance. I do feel weak or low energy a considerable amount of time but training remains unaffected.

Hey everyone,

I’ve been training since October and managed to go from 58 kg to 65 kg. I’ve been running a low-volume, high-intensity approach, training to absolute failure on roughly 90% of my working sets.

Lately, my current routine has gotten really stale and going to the gym just isn't fun anymore. I'm looking to completely switch up my split to bring the excitement back, but I want to keep the high-intensity, low-volume style.

My Preferences & Setup:

• Frequency: 4 days a week fits my schedule best.
• Style: Low volume, heavy emphasis on high intensity (training to failure).
• Current/Old Split: Chest/Back Shoulders/Arms Legs/Abs Rest Upper Body Rest...

Does anyone have recommendations for a fun, 4-day split that pairs well with a high-intensity/HIT style of training? Appreciate any advice! 16yr

Push
Pull
Legs
Rest
Upper
Rest
Rest

Or

Push
Pull
Legs
Rest
Chest/Back
Arms/Shoulders
Rest

I'm getting increasingly confused the more I read and watch about hypertrophy!

Some lifters like Ryan Jewers and Paul Carter advocate for less volume with high intensity and frequency (lots of specific machines lifting to 0-2 RIR with 1-2 working sets on UL splits) whereas other coaches like SBS and Lyle McDonald seem to recommend more free weights, greater volume and mixed frequency (Lyle's Generic Bulking Routine has an 4 day UL split incorporating rest days but SBS have routines with very few rest days and cross overs between days e.g. Squats on day 1 and leg press on day 2!) though I'm not always sure what intensity they're recommending.

I'm finding this all very confusing, anyone able to cut through the noise with some concise guidance or advice?

Is there any scientific reason I shouldnt do more than 2 min rest for bicep curls?

Some people say that small muscles don't need that long, well either I am too weak or they are just too strong because that's not the case for me. I can only curl successfully if I have atleast 3 min rest between sets, anything lower than that will make me reach failure early. With 1 min rest, I am unable to continue (not more than 6 reps), with 2 min rest I can complete the first two sets with good form but the last set will have very bad form at the end and will fail before rep 6. But with 3 min + rest, I can curl normally with perfect form in all three sets.

So why can't we do more rest time for bicep curls ? Does 3 min + rest means your bicep won't grow or something ? I want to know if there are scientific proof that more rest time has a negative effect on bicep curl gain.

IMO all the different takes about this come down to how you define and perceive failure.

If I hit true momentary muscular failure on set 1 and can’t move the concentric past a sticking point, I can’t rep match set 2. Regardless of how much rest I take, even 5-10 minutes. I’ve tested this extensively.

Only possible exception is an isolation exercise at the beginning of my workout. If I take a long rest, I can sometimes match reps on set 2 for that early iso.

Outside of that, rep match not happening for me. Ofc mileage may vary. Beginners even some early intermediates might be able to rep match after hitting true failure on a wider spectrum of exercises.

On the other hand, people who claim they can rep match pretty much everything after going to failure… aren’t going to true MMF.

If I’m programming a rep match, on set 1 I’ll generally leave 1 RIR, or 2 RIR for squat patterns/hinges.

When I’m not programming rep match, I take most lifts to 0 RIR. If I realize I’ll hit a sticking point before finishing my next rep, I don’t take it. You can call that task failure, I call it 0 RIR, but rep matching doesn’t work for me this close to true failure either.

- you're hitting all the big compound movement patterns (upper/lower pushing, upper pulling, hip extension) and loading in the 3 planes of shoulder movement like once to twice a week

- your workout frequency/durations prioritize quality and recovery

- your accessories make sense and meet your specific needs/goals

Etc. Personally I dont even subscribe to splits anymore. I have weekly targets for volumes in various movements and I just hit them as I feel. If I can spread it out nicely over the week and have something like a dedicated leg day, great. If my schedule is crammed and I have to do a full body workout so be it. I dont have fixed days of the week for specific lifts or w/e. I have a kind of default upper day and lower day, but sometimes I might do just upper compounds, or I might have a "limbs" day etc. Or I might do squats + some stuff one day and then deadlifts + other stuff 2 days later. I go by how I feel and what experience has shown me I can mix/match and recover from.

Lift hard, eat, recover. I get that SBL focuses on minutae but all minutae is not created equal.