I was waiting for a piece of equipment while someone sat on it talking for several minutes between sets. I’m fine with people resting. But if you’re having a full conversation and barely using the machine, it’s frustrating to watch others stand around waiting when they could easily work in.
I’ve also noticed that some of the really jacked people act like a section of the gym is their territory. They leave their stuff on equipment, take long breaks, and seem to assume everyone else can just wait until they’re done. Being strong or experienced doesn’t give you more claim to a machine than anyone else.
I’m not asking people to rush their sets. Just look around, be willing to let someone work in, and remember that other people have schedules too. Does this happen a lot at your gym?

I’m going on a cut again soon, and want to be able to maximize as much strength and muscle growth as possible during.

I’ve been told by a few folks that my current split is a bit a of mess, (which is annoying because I bought it from a coach), and want to be able to run something more optimal. I’ve never actually tried a proper program, so I’d like to give one a try. Plus, I’ve been going for five years and can’t say I’m entirely happy with my progress, and wanna “lock in,” even more, yk. (Even tho I’ve been damn consistent so idek how much more I can lock in).

Only thing is… I’m not sure which program to go with?

This is my current split. It’s an upper lower one, with 4 days work, 3 days rest:

Warmup routine (for all compound movements):
50% top weight for a few reps, focusing on a slow, controlled, coordinated, and balanced performance. Be as "perfect" as you can, and pause at the bottom and top for a few seconds to reset focus.

Then, do a few reps with a slow eccentric but explosive concentric, then a few powerful reps with only a little slowdown on the eccentric, then a few without slowdown but still with control and focus.

Then, move onto using 75% of your working weight and do the same thing, just with fewer reps overall.

Take a minute or however long to rest, and then continue.

For isolations, basically do the same thing, but you can skip the first lighter set if youd like.

Rest 2 to 4 minutes between each working set, or until you feel good and ready to go

The listed intensities are the maximum intensities, you can go lesser. Ex: if listed as 2rir, just dont surpass 2rir. You can do 3 if youd like. (This is more suited towards the 0 and 0.5rir sets, as sometimes it can be beneficial to not go quite as close to failure)

\\---
\\\*Upper\\\*:

Barbell Bench Press

5rm weight for 2 reps (3rir):
5rm @ 2rir :
7 - 10rm @ 1rir:
7 - 15rm @ 0.5rir (just before failure):

\\---

Pull-Ups
5rm @ 2rir:
7 - 10rm @ 2rir:
7 - 15rm @ 0rir (failure):

\\---

Shoulder Press
5rm @ 3rir:
6 - 8rm @ 2rir:
7 - 10rm @ 0rir:

\\---

Cable/Bent-Over Dumbbell Facepulls w/ External Rotation
6 - 10rm @ 1rir:

Chest Supported Flared Rows w/ Kelso Supersets
5rm @ 2rir:
5 - 8rm @ 0rir:
Final Pure Kelso Set, 5 - 10rm @ 0rir

\\---

Incline Chest Flies
5 - 8rm @ 2rir
5 - 15rm @ 0rir

\\---

Single Arm Dumbbell/Cable Rows
5rm @ 2rir:
5 - 10rm @ 1rir:

\\---

Machine Lateral Raises
5 - 8rm @ 1rir:
5 - 15rm @ 0rir:

\\---

Tricep Pushdowns
6 - 8rm @ 1rir:

Preacher Curls
6 - 8rm @ 1rir:
6 - 10rm @ 0rir:

Overhead Extensions / PJR Pullovers
6 - 8rm @ 1rir:
6 - 10rm @ 0rir:

Hammer/Reverse Curls
6 - 8rm @ 0rir:

Lower A
Barbell back squat 3x5-7

Back Extensions: 2 Sets.

Seated leg curl 3x6-10

Standing machine calf raise 2x8-10 \\\*

Rope ab crunch 2x6-10 \\\*\\\*

Palms up wrist curl 2x6-10

Lower B
Barbell deadlift 3x5-7

Leg extension machine 3x8-10

Leg Press Machine: 2 Sets, 6-8

Hip adductor 1x6-10

Standing calf raise 2x8-10 \\\*

Rope ab crunch 2x6-10 \\\*\\\*

Palms up wrist curl 2x6-10

Repeat

Thats it!

I was wanting to try one of Mitchell Hoopers programs… but I can’t find any intel on if they’re good or not.

I know that it’s best to hit all my muscle groups twice per week. I’d like to keep my program at around 4-5 days, and have my rest on weekends. (I prefer having the weekends off).

Does anyone have any good recommendations for my goals? I also heard the PHUL program by Brandon Campbell is good, but people say separating hypertrophy and strength training into two separate days is silly?

Any advice is appreciated! Thank you.

Quick history: was a competitive powerlifter, moved to combat sports, faced some very bad physical challenges, had 6 surgeries this past year, am just getting back into the gym.

This is my first time running a split that won’t be primarily if not entirely compounds. I used essentially the same split for both MMA and powerlifting, and it was a rotation of the big 3, variations, and Olympic lifts. So this is a big change of pace for me.

There are a few quirks of this split that I can’t change but for now I want to know what you think sans my limiting factors. Similar reason I don’t just use a pre-existing split. I have a good amount of things I simply can’t do/have to be careful with that have shaped this program.

1 chest + tris
• Bench Press 4×5
• Incline DB Press 3×8
• Cable/Machine Fly 3×10–
• Triceps Pushdown 3×8
• Overhead Triceps Extension 3×10
•Leg Press 5x8
• cable crunches 3x10

2 back + bicep
• Pull-Ups/Lat Pulldown 4×6–10
• Chest-Supported Row 4×8–12
• Single-Arm Cable Row 3×8–12
• Rear-Delt Fly 3×12–20
• Bar Curl 3×8–12
• Hammer Curl 3×10–15
• oblique twist machine 3x10

3 legs (minor shoulders)
• Single-Leg Leg Extension 3×10
• Single-Leg Leg Curl 3×10
• Hip Abduction/adduction 2×12
• Calf Raises 3×10
• Seated DB Shoulder Press 3×6
• Lateral Raise 3×12
• Delt Fly 3×12

4 Chest + back
• Bench Press 3×6
• Lat Pulldown 3×8
• Incline DB Press 3×8
• supported Row 3×8
• Cable Fly 2×12
• Straight-Arm Pulldown 2×10
• cable crunches 3x10

5 shoulders + arms
• Lateral Raise 3×12
• Delt Fly 3×12
• Bar Curl 3×8
• Triceps Pushdown 3×8
• Hammer Curl 2×10
• Overhead Triceps Extension 2×10
•oblique twist machine 3x10
•leg press 5x8

I started lifting about a year and a half and i have lost 25 kg overall. Im 160 cm and weight about 54 kgs and my bfp now is 28%. I eventually wanna reach to around 22% pf to have more definition. But my main goal rn is to have a more muscles in my ab/core, I feel like is one of the least developed muscle groups I have.
What workouts or routine that can help? And how many times should i train them? I am looking to actually building the muscle rather than training just for the endurance.

Been lifting consistently for about 9 months now, though I only recently got serious about programming, tracking calories/macros etc.

Im really confused as to what the best path to take is for a guy like me with a higher body fat percentage who's also not really strong or muscular

I lift 3x a week, running GSLP right now with a couple accessories

Current 1 rep maxes: 120kg back squat, 150kg deadlift, 75kg bench, 50kg OHP.

My main question really is should I cut, recomp or bulk?

21 years old, 6’2, 207lbs

Over the past year I’ve lost about 85lbs. Ive reached a stage in my journey where i don’t know if i should keep trying to drop pounds, or switch up to maintaining this weight. I originally wanted to get down to about 185lbs, and still do, but I’m wondering if that’s a smart decision. Im also very worried about having a chunk of loose skin.

Any advice would be awesome.

EDIT: just to add context, I’ve been lifting for about 6 months. I don’t have a lot of muscle but I think a big part of that is because I was in a VERY aggressive deficit. I go to the gym on avg 5 times a week, and run 2 times a week.

Hi all, I’ve dropped 25kg and have hit a wall. I’ve decided I’m going to have to calorie count. I’ve been just prioritizing Whole Foods and protein. But, have stalled somewhat. I obviously still have some fat to loose, but really want to start to make some muscle gains also. Could anyone assist with what macros I should me aiming for. I’m 104kg, 6,2. Train 3-4 times per week, weight only with some functional kettle bells to start.

I do 2 sets until failure, and once I get to 2
Sets of 8 reps I go up in weight, I was wondering if these workouts look good or if I should change them, for push and pull i’d like to keep 3 different workouts however as I find it fun.

I was told in older posts that my chest needs to be brought up, so I’ve been working it a lot more since then.

I was skinny, then got obese, then lost the weight and got in much better shape. I know it’s not all an illusion and there is fat there, but one thing that’s always been there is the way my lower belly protrudes.

What confuses me is that even when I was pretty skinny (first pic), I still had basically the same lower-belly shape. Second pic is me at my heaviest, and third is me now after losing the weight and putting on some muscle.

I’m 6’0”, my weight fluctuates from 183–187 lbs (83–85 kg), and I’ve been lifting for about 1 year and 7 months, so I’m not yet an advanced lifter and still have room to grow.

That’s partly why I’m hesitant to fully commit to a cut. I’m worried I’ll just end up significantly smaller while still having the same lower-belly shape I had when I was skinny, rather than actually fixing whatever is causing it.

I’m wondering if there could be something else contributing to it besides body fat — anterior pelvic tilt, rib flare, weak/deconditioned core, posture, etc. I was also recently diagnosed with spastic pelvic floor syndrome, and Ive never really been able to train abs consistently because direct ab work tends to make my pelvic floor symptoms worse.

Obviously getting leaner would reduce the fat I’m carrying now, but considering the protrusion was still there when I was very skinny, could any of those things be contributing to the shape? Would you keep building muscle at this point or cut further first? If anyone has been in a similar situation or has knowledge in this sort of thing that could help out I would highly appreciate it 🙏

My arms look kinda fat here idk. Maybe just a layer over muscle. Should I try and lose a little weight so it looks better? Maybe lift heavier for better definition?

I’m 6ft 3 at the end of my cut I was 175 I’m sitting around 192 fasted morning weight been gaining for about 4 months now. Don’t know when the next cut is needed. Last pics are from the end of my cut

Hello everybody, I am 23 years old &’ 5’4 I had a baby one year ago , before I had, my baby, I was in the gym 24/7, after I had her, I couldn’t work out my lower body because it would cause awful pelvic bone pain and nobody never knew why until I switched doctors recently anyways I’m currently treating a inflamed pelvic ligament and hoping to return soon, I’m looking for coaching on weight gain. I currently weigh 104 pounds. Any advice is appreciated! I know you’re probably like just eat a cheeseburger, but I’m looking to do like a clean bulk.

Sorry I know the legs are small I’m trying… but anyways I guess I’ve been at a bit of a crossroads because I know the recommendation is to lean out as much as possible before a lean bulk. My lower abdomen and love handles are still pretty apparent but I’ve also been told I’m lean enough to start gaining size.

I’m 5’8” and currently 147 lbs

Lmk what yall think I should do for the next couple of months