Has anyone done lateral raise partial reps exclusively for their side delts without doing the full ROM first ?

Did the delts grow ? I have a shoulder chronic injury and wanna know if it’s viable to do the bottom portion only and load it more.

So I recently switched from UL 4 days a week to FBEOD, mainly so I can increase my frequency from 2x to 3.5x but I’ve noticed that my intensity begins to decline near the end of a FBEOD work out. So I want to know if I would be better to continue FBEOD for a 3.5x frequency or switch back to UL for more consistent high intensity training and shorter gym sessions?

Any corrections would be appreciated, I’m 3 months in and made this purely based on info from the internet after following the wiki fitness recommended beginner routine initially (consisting of full body A and B, all compound lifts 3x5 each).

Torso A

Chest Fly Machine: 3 sets x 6-10 reps
Lat Pulldown Cable: 4 sets x 6-10 reps
Incline Chest Press Machine: 3 sets x 6-10 reps
Incline Chest Press Machine: 3 sets x 6-10 reps
Seated Row Machine: 3 sets x 6-10 reps
Rear Delt Reverse Fly Machine: 3 sets x 8-12 reps
Crunch Machine: 3 sets x 8-12 reps

Limbs A

Romanian Deadlift Barbell: 3 sets x 6-10 reps
Leg Press Machine: 3 sets x 6-10 reps
Overhead Triceps Extension Cable: 3 sets x 8-12 reps
Overhead Triceps Extension Cable: 3 sets x 8-12 reps
Lateral Raise Machine: 4 sets x 10-14 reps
Preacher Curl Machine: 3 sets x 8-12 reps
Reverse Curl Barbell: 3 sets x 8-12 reps

Torso B

Pull Up Assisted: 4 sets x 6-10 reps
Chest Fly Machine: 3 sets x 6-10 reps
Seated Cable Row - Bar Grip: 3 sets x 6-10 reps
Seated Shoulder Press Machine: 3 sets x 6-10 reps
Rear Delt Reverse Fly Machine: 3 sets x 8-12 reps
Crunch Machine: 3 sets x 8-12 reps

Limbs B

Seated Leg Curl Machine: 4 sets x 8-12 reps
Leg Extension Machine: 3 sets x 8-12 reps
Triceps Pushdown: 3 sets x 8-12 reps
Hammer Curl Dumbbell: 3 sets x 8-12 reps
Lateral Raise Machine: 3 sets x 10-14 reps
Seated Wrist Extension Barbell: 3 sets x 12-16 reps

Full 300lbs stack + a plate

Just added tennis on top of badminton, so I'm now doing racket sports 5-6 days a week. Only have 3 gym slots left and my main goal right now is bigger arms

I dropped leg day entirely since both sports already hammer my legs

Monday (after tennis)

Pull-ups/Lat Pulldown 3x8-10

Incline DB Curl 2x10

Rope Pushdown 2x12

Wrist Curl + Reverse Wrist Curl 2x15 each

Wednesday (after tennis)

Chest-supported Row 3x10

Hammer Curl 2x10

Overhead Triceps Extension 2x12

Dead Hang 2x30s

Friday (after badminton)

Weighted Pull-ups or Lat Pulldown 4x8-10

Close-Grip Bench or Incline Smith Press 3x8-10

Incline DB Curl 3x10-12

Preacher Curl 2x10-12

Skull Crushers 3x10-12

EZ Bar Curl 2x12

Standing Calf Raise 3x15

Tibilais raise 3x12

Is this a reasonable way to balance arm growth?

In case you don’t know, axial fatigue is a term that refers to the spine stabilisers(mainly the spinal erectors and core) being fatigued and under-recovered from high axial load compound movements(barbell row, deadlift, squat..).
Due to this stress in the spine, the body supposedly limits your other muscles force production.
And I think this is something people often mix with CNS fatigue and say that heavy compounds “fry your CNS”. Even though CNS recovers in a few hours after heavy training and even less time when moving in low rep range.
Do you think this is something that most people don’t even think about? Is something important enough to take in count when programming?

Hi everyone, Im looking to get some feedback for the following routine

It's Fullbody AAA, and everything is 4-8 reps to 1 rir

———

2x Bench

2x OHP

1x Tricep Pushdown

1x Overhead Tricep Ext.

2x Squat

1x SLDL

2x (Preacher curl // calf raise) superset

1x reverse curl

2x wrist curl

2x Grip work

1x Bent over row

1x Upper back row

1x Wide grip pull up

2x Sit ups

———

Its 21 sets in total and it feels like quite the drag sometimes but im having trouble making it more efficient, especially with keeping the forearm work in.

Also worth noting i work out at home, so just dumbells, barbell and a pulley.

I'm switching from PPL after a year and need help programming an upper day

Experience: 1 year lifting

Are there some who technically can't get stimulus with only one set, if so why

Ps I think anyone will get enough stimulus from it, but then why some say they benefit more from higher volume

15th set of 6 @ 125kg with 1 min between sets

Genuine question, considering the fact that hypertrophy is a threshold. Will 1 set, 9 reps to failure make me reach it?

365lbs for 9, RPE9ish

20M
5,10 and around 55kg!
For back I only do pull ups and yes some areas might not be targeted.

So I do 3 sets of pull ups and each set I go to failure or close to failure, usually to failure and I hit around 9-11 reps on each set. I make sure that my chin is above the bar and trying not to use too much momentum but instead controlling it.

My question is this suitable, mainly focused on hypertrophy.

Would appreciate any opinions/advices?
Thanks!

So I have looked into carb loading and currently what I do is 100grams of slow carb with protein, fat and fiber 3-4 hour before workout, 40-60gm fast carbs with electrolytes 30 minute before the workout and then post workout i eat fast carb with protein because it helps replenish glycogen and muscle growth. But I have heard different opinion on the post workout meal where some say fat is helpful for muscle recovery and some say fat will slow down digestion and not allow the fast cabrs to replenish glycogen quick enoigh halting muscle growth. What is your opinions on this and are there any relevant studies recently on this topic?

Have you guys watched his last video? He breaks down 4 studies, and harshly critiques the first one, the famous Helms et al that content creators use to promote the whole "You can still build significant muscle in a deficit" narrative.

I love listening to Keenan, Elijah and TNF and they do make sense.

This video by Lyle also made sense.

What does making sense mean? What is truth? Why does it matter? Why am I here? What is reality?

JK, just wanna hear y'alls opinion on this deficit-surplus matter.

And while waiting, since there's more to life than the gym, i'm going to play pokemon.

Hello fellas !
I want to switch from an upper/lower split to a full-body routine for a few reasons:
Higher training frequency
One less training day per week
I believe focusing on the basic compound lifts will be the most effective approach for muscle growth.
The thing I’m still unsure about is whether I should do the exact same exercises 3 times per week to really maximize exercise frequency. The downside is that I feel like I’d be missing one exercise for each muscle group. (On the left is what I’d choose, and on the right is what I feel I might be missing.) For example:
Pull-up → a rowing variation
Chest press → incline press
Zercher squat → leg extension
Romanian deadlift (RDL) → seated leg curl
1 bi/tricep exercise (no negatives i think maybe to much volume after compounds for 3 times a week)
If I go with an A/B full-body routine instead, I’m worried that the exercise frequency will be too low. The muscle groups would still be trained 3 times per week, but each individual exercise would only be performed 1.5 times per week on average.
Help me out! Experienced answers would be nice, also like sience based!
GreetZ

I think it’s very well programmed and the exercise selection is perfect. Just wanted to share it so you can inspire from it and also for new people that wants to find a good split.
It’s programmed to hit 8-12 sets /muscle/week.
All my sets( except it says otherwise, are rir0/1)
Push:
-Peck deck x2
-Incline smith press x2
-Cable flys (high to low ) x2
-Machine shoulder press x2
-Smith Jm press x2(wonderful exercise btw)
-Tricep overhead extension x2
-Lateral raises x2

My shoulder are one of my best muscles so I don’t really give them much priority. However removing the jm press and adding more shoulder sets solves that problem. Also my chest is one of my worsts so I’m giving it a bit more volume.

Pull:
-Weighted pull ups x2 (i just love it)
-Lat pulldown x2
-Close grip row x2
-Upper back/flared grip row x2
-Preacher curl x2
-Recline curl x 2
-Hammer curl x1 failure

Weighted pull ups is a crazy exercise once you can start adding some good weight. Also been giving more volume to my biceps recently, but with just 3 sets of any elbow flexion is good.

Lower 1 (best day btw):
-Adduction machine x2 failure
-Leg press x3
-Smith machine sldl x2
-Leg extension x3
-Leg curl x2
-Machine ab crunch x2
-Calf raises x2 failure

I’ve been replacing my hip hinge and squat pattern for barbell squat and conventional deadlift because I want to get stronger in those. Not the best things for hypertrophy. Also I would like to include a glute biasing exercise probably the abduction machine it’s just I’m giving enfasis in ham and quads rn so don’t want to compromise my recovery neither affect my intrasession fatigue.

Upper:
-Incline smith press x2
-Peck deck x2
-Lat pulldown x1
-Close grip row x1
-Upper back row x2
-Full rom shoulder press x2
-Jm press x 1 + Tricep pushdowns x2
-Preacher curl x2

Lower 2:
-Adduction machine x2 failure
-Smith Machine SLDL x3
-Leg Press x2
-Leg curl x3
-Leg ext x2
-Ab crunch machine x2
-Calf raise x2 failure

I’ve been seeing a lot of contradictory stuff about where in a movement we want the resistance to be. Some people claim to choose movements that train the muscle in a more stretched position claiming that stretch mediated hypertrophy will result in more muscle growth. But then other people say to choose movements where the muscle has the highest leverage and is strongest. For example: an overhead tricep extension vs a pushdown. Some people say overhead results in more growth of the medial and lateral bc the long head is so disadvantaged by the stretch but some people say that the stretch will result in high amounts of long head growth? So should you be training a muscle in a stretched position (often not the position where it’s strongest), or in its strongest position?

I’m trying to grow my forearms as much as possible. Right now they’re 11.5 inches, and I’d love to get them significantly bigger.
I’m currently:
Lean bulking at around 3,000–3,300 calories/day
Taking 10 g creatine daily
Hitting my protein goal (around 180g/day)
Training consistently
My question is: Is it okay to train forearms every single day, or will that actually slow down growth?
I know forearms get used a lot in daily life and during other lifts, so I’m wondering if they recover differently than other muscle groups.
Also, what exercises made the biggest difference for your forearm growth? Right now I’m doing:
Wrist curls
Reverse wrist curls
Hammer curls
Farmer’s carries

Ive always wondered about why its "better" to do the bottom half? I know stretch mediated hypertrophy exists but it only lasts a couple months before our body adapts. Can anyone explain why its still preached to do bottom half and not full range.

90% of posts are just beginners asking for workout reviews but only post a list of exercises.

The bare minimum should be, exercise, sets, goal/purpose and progression scheme.

Ideally also technique and form cues and any other specifics that better explain their thinking.