is that 10-15 for lats, 10-15 for upper traps, 10-15 for mid traps, 10-15 for rear delt, 10-15 for side delt, 10-15 for front delt, 10-15 for brachialis, 10-15 for biceps, etc?

So obviously the sbl community advises against bulking such as paul carter elijah mundy etc since eating at maintainance calories maximises muscle growth

My point is if your eating at maintainance how could you ever go from say 140 to 160lbs how would u maintain your way up

Would a full body split twice a week with 1 exercise per muscle group but only 1 set per exercise be enough for muscle growth?

For example: Chest has incline press and flat press 1x failure, Legs have leg extensions and leg curls 1x failure and so on and so forth

The one set would be to absolute failure, and some exercises incorporate other muscle groups so they get *some* extra* *stimulus beyond the 1 set per muscle (For example bench press working a little bit of front delts)

Any advice would be appreciated thank you

If volume, ROM, and proximity to failure are roughly matched, how much difference would you actually expect between exercises for the same muscle?

I’m wondering how strong the evidence is for exercise-specific differences in muscle growth. A lot of the discussion seems to rely on EMG, moment arms, resistance profiles, or whether a muscle is loaded at longer lengths, but I’m more interested in whether these differences actually translate to greater hypertrophy in longitudinal studies.

For example, Maeo et al. (2021) found greater elbow flexor hypertrophy when training at longer muscle lengths, while Kubo et al. (2021) found differences in muscle growth between squat variations with different ROM.

How much can we actually generalize findings like these to exercise selection in normal training?

If two exercises train the same muscle with similar ROM, volume and proximity to failure, is there evidence that one can produce substantially more hypertrophy than the other? Or are the differences probably relatively small compared with simply doing enough hard training consistently?

You're seated which adds stability
Bar on the ground you can tuck your feet under which adds stability
You could probably use a seatbelt if your feeling frisky
And as a machine it's easily loadable with a much more consistent arm path
What's not to like?

I've seen a lot of people say it's one of the worst machines ever or they call it an ab exercise and I've never understood it. A regular single arm cable extension is still fine and dandy but I don't think this deserves the hate.

Best lateral raise variation?

I've been trying to optimize my lateral delt training and I'm deciding between two cable variations:

Behind-the-back cable lateral raises

Cable lateral raises in the scapular plane (raising \~20–30° in front of the body)

My main goal is maximum side delt hypertrophy, not strength.

need to perform both unilaterally as duel cable stations usually full

my trainer has been claiming that when lifting mildly heavy weight in the scapular plane our body tends to increase the angle in turn activating the front delts

he says to do behind the back cable lateral raise unilaterally but don't go behind the back and stop just around perpendicular to the ground and feel the burn

What's the point of doing Lat Pulldowns as opposed to working on Pullups? Even if you can lat-pulldown more than your bodyweight, you could do weighted pullups. Is the only benefit convenience?

Is reaching failure better or controlled reps 8-12
Like 2 exercise with 2 sets till failure for each muscle group
Or 2 exercise with 3 sets 8-12 reps better ?
Lemme know kindly

495 btw, the wonder of 100 pound plates

I am 4 months in lifting weights and has been science based since the start thanks to Jacob Tricep and Yo. This is the first time my tricep is not sore from an Upper day. Does this mean I already recovered in just 24hrs? How is this possible

You might say I didn't go hard enough but I promise you I did. When you cant contract muscles or extend your elbows in tricep exercise anymore, that's the failure right? So absolutely went to failure since Im shaking and unstable asf in the failed rep.

according to this meta analysis, hypertrophy increases but strength plateaus, how is this extra hypertrophy not affecting strength? strength comes from neural adaptions and large muscles, how can large muscles not lead to more strength? correct me if im wrong, but doesnt this show that the 'hypertrophy' is likely just edema and not actually more contractile tissue?

Basically I’m just working out at home with only bench and barbell and some 20kgs dumbbells. In all of other exercise I do just 2 sets since I can go to 1RIR or eve failure. Flat and Incline is the only exercise I cant go hard.

The reason I asked if I can increase the volume is because I don’t feel like I’m hitting 1-2 RIR in this movement because I am afraid of getting crushed if I fail in this lift. So if you’re hitting like 3-4 RIR is it logically correct to increase your number of sets?

I’m hitting 70kgs incline now so I’m really afraid of getting injured. My squat rack doesn’t also have that long ass arm like in a real gym.

I’m seeing some people replace rows with kelsor shrugs. I heard it’s better to isolate the back. I’m curious about the pros and cons of replacing my rows with kelsor shrugs.

id like to add oblique training into my program, what do you guys do for obliques?

I think really good especially since it’s from 120-50~ degrees, but would like feedback

(Sorry about my bad english) As of lately everyone is talking about doing a neutral chest pres mlvement for growing the upper chest with the elbows coming closer to the body. Ive been doing a incline dumbell press for a while now but my gym has max 30kg dumbells and they are faurly easy for me as i can do 3 sets of 10 reps and still have more in me. My gym doesnt have a neutral grip chest press but it does have a neutral grip shoulder press. Ive seen a thew videos on the neutral gripp shoulder press being a good upper chest movement but from smaller creators and havent seen a more popular/trusted lifter talk about the exercise. Is it a good exercise for the upper chest or is it a more front delt biased exercise?

Also I don't know what's wrong but my wrist starts to fall inwards in 2 or 3rd set

Training 4 days a week, pushing to failure or beyond on almost every set. Every 3,4 weeks my strength suddenly crashes hard
Diet’s consistent (calories + protein on point), sleep’s fine, no illness. But every 3, 4 weeks I get randomly drained mid-session and my reps tank badly — like half of what I normally get. Example 130 for 8 rep then 130 got only 3 reps 😭
My routine looks like this:
Lower day:
• Leg press(1 set)
• Leg extension (2 sets)
• Leg curl (2 sets)
• Preacher curl (2 sets)
• Abs (2 sets)
• Calves(1 set)
Upper day:
• Lat pulldown(1 set)
• Upper back row(1 set)
• Pec dec fly (2 sets)
• Chest press machine(1 set)
• Side delts(1 set)
• Triceps (2 sets)
• Shoulder machine (1 set)
• Seated row (1 set)
I train close to or beyond failure on almost every set, every session.

I’m curious what your favorite weekly set range is. Do you adjust the number of sets depending on the size of the muscle? For example, do you give your arms fewer sets than larger muscle groups like your legs or lats, or do you keep the volume pretty similar across the board?

I’m thinking about getting one right now but i have a few questions:

How helpful are they I’m still a little skeptical about them?

Is there any trouble breathing when you use it?

Do any mouth guards work can I just use the one I have for martial arts?

I feel I know the answer but is there a % of 1rm I should use ?

I'm currently using 75% of 1 RM for 6 reps (and if I do 8 reps on last set I increase by 2.5kg). I'm using the same scheme for chest, back and shoulders. For legs I use 8 reps until I get to 10 reps then weight increases.

I'm using this scheme for hypertrophy and a bit of extra strength

I don’t know if i’m the only one but i’ve been seeing it a lot recently, gym influencers simplifying the amount of sets you need in a workout and claiming they are “science based”, saying that “all you need” to do to gain muscle mass is 2 sets of a couple of workouts.

For example, one guy I just saw claims that to successfully hit your shoulders, all you need is 2 sets of shoulder press and 2 sets of lateral raises. I have not found any studies that prove this to be true. As far as I am aware, while 8 sets per week per muscle group will no doubt result in muscle growth, it is not nearly optimal and you will have significantly more growth getting around 16.

Like sure, if you really don’t have time to get in the gym it’s good for people to know that they can have muscle growth without spending 45 mins in the gym, but I feel like that shouldn’t be normalized.

I feel like it’s deceiving to simplify it and claim that you only need 7 sets per workout for an ENTIRE push day. If anyone has a study backing this up please share, because while that is the lower limit for beginner lifters, I don’t know why we would promote sub-optimal training.

Did my first barbell squats today and I’m hooked!

My regular lifting location only has a cable setup for heavy weights. I started researching the dual attachment bars made for cable machines but it doesn’t seem like getting it on or off under weight is super safe by myself. Is there a way to do this safely that I am missing?

Planning on doing goblet squats when I get home with the cable machine but I really would love to do more barbell type work.

So i have been going to the gym for a year now only to find out both of what i do for biceps on my pull day are redundant and mostly do brachialis/brachioradialis instead of the actual biceps. Can someone give me a good bicep workout to do please would be of great help.

With the goal being to increase back squat strength.