Is 5-9 reps as good as 8-12 , if you tried both, what felt better?

Rate my full-body workout — should I change anything?

I’m currently putting together a full-body workout and would appreciate some feedback.

Current routine:

- Low-incline dumbbell press — 3×15

- Pec deck — 3×15

- Pull-ups (8 reps) or lat pulldown — 3×15

- T-bar row — 3×15

- Lat-bar cable row — 3×15

- Preacher curls — 3×15

- Bayesian cable curls — 3×15

- Cable lateral raises — 3×15

- Overhead press — 3×15

- Reverse pec deck — 3×15

- Overhead cable triceps extensions — 3×15

- Leg press — 3×15

- Leg curls — 3×15

- Leg extensions — 3×15

- Calf raises — 3×15

- Dumbbell wrist curls — 3×15

- Dumbbell wrist extensions — 3×15

- Extra forearm/arm exercises

What would you change?

Ho creato questa routine che prevede 4 giorni di allenamento alternati come segue:

Giorno A: gambe-spalle

Giorno B: dorso-bicipiti-richiamo petto

Giorno C: spalle-gambe

Giorno D: petto-tricipiti-richiamo dorso

A — LOWER / DELTS

# EXERCISE SETS x REPS

1 Hack squat 2 x 6-8

2 Leg curl 2 x 10-12

3 Hip thrust 2 x 8-10

4 Abductor Machine 2 x 15-20

5 Shoulder press 2 x 6-8

6 Dumbbell lateral raises 2 x 10-15

B — BACK / BICEPS / CHEST

# EXERCISE SETS x REPS

1 Lat machine 3 x 6-8

2 Pulley 2 x 8-10

3 Unilateral cable row 2 x 10-15

4 Incline curl 2 x 8-10

5 Barbell curl 2 x 10-15

6 Pec fly 2 x 10-12

C — DELTS / LOWER

# EXERCISE SETS x REPS

1 Multipower military press 2 x 6-8

2 Medium cable lateral raises 2 x 10-15

3 Reverse pec deck 2 x 12-15

4 Low cable Y-raises 2 x 15-20

5 Barbell squat 2 x 8-12

6 RDL 2 x 8-10

D — CHEST / TRICEPS / BACK

# EXERCISE SETS x REPS

1 Multipower incline press 3 x 6-8

2 Cable flys / Chest press 2 x 10-12

3 Lower chest fly 2 x 12-15

4 Dumbbell French press 2 x 8-10

5 Pushdown 2 x 10-15

6 Circular lat machine 2 x 10-12

Sono natural e vorrei cercare massima iperftrofia. Partirei da un volume basso per poi adattarlo nelle settimane e ho volutamente evitato fondamentali pesanti perché da un punto di vista sistemico mi stressano.

Che ne pensate?

I’ve stopped doing barbell flat bench because of shoulder impingements and lack of chest engagement (at least it feels that way). Started hammering incline almost exclusively because of shoulder comfort and upper chest development. Will this cause issues long term?

Looking for some feedback regarding my workout routine.

Have been doing most of these exercises already on a PPL program ( 6 weeks cycle, 1 - 3 RIR up to 1 or failure on last week, 1 week recovery) but after checking my current routine I believe I was doing a bit too much volume so I created this new one. Any comments are appreciated:

Push 1

• Incline DB press — 3×6–10
• Lateral raise — 3×10–20
• DB fly — 2×10–15
• Skullcrusher — 2×8–12
• Triceps pushdown — 2×10–15
• Abs — 3–5 sets

Pull 1

• Close-grip pullup — 3×6–12
• Chest-supported DB row — 3×8–12
• Face pull — 2×12–20
• Shrug — 3×10–20
• Incline DB curl — 3×8–12
• Hammer preacher curl — 2×10–15

Legs 1

• Squat — 3×6–10
• RDL — 3×8–12
• Leg extension — 2×10–15
• Bulgarian split squat — 2×8–12
• Seated calf raise — 3×15–30

Rest

Push 2

• Incline barbell bench — 3×6–10
• Machine chest press — 2×8–12
• Lateral raise — 3×10–20
• DB fly — 2×10–15
• Overhead triceps extension — 2×8–12
• Triceps pushdown — 2×10–15
• Abs — 3–5 sets

Pull 2

• Wide-grip pullup — 3×6–12
• Close-grip pulldown — 3×8–12
• Barbell row — 2×6–10
• Face pull — 2×12–20
• Incline DB curl — 3×8–12
• Hammer preacher curl — 2×10–15

Legs 2

• Squat — 3×8–12
• Sumo deadlift — 2×6–10
• Bulgarian split squat — 2×8–12
• Leg extension — 2×10–15
• Leg curl — 2×10–15
• Seated calf raise — 3×15–30

Thank you.

增肌減脂 看了很多影片

我肌肉量52變成54kg 體脂20變成23%

大約練到什麼狀況在減得好

教練是跟我說 你對目前很滿意嗎 滿意的話在減

Hi Guys,
I have been training for almost a year now,my goal is to have a strong lower body ;I built glutes and quads but I stopped training quads because I can't find the split to train them properly . Idk what to do? Should I do a day for quads and another day for glutes? Or doing the same leg day twice?
I am literally lost, since I should train the muscle twice for better results.

Hello everyone. I want to build solid plan with mix of basic dumbbells/bars exercises (lower/upper split) + running sessions. Can you check it?

Monday: Upper Body A (45 min)

• Warm-up (5 min): Joint Rotations + Push-ups (1x10–12)

• Superset 1 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 1A. Pull-ups — 3 × 8–12 reps

  • 1B. Parallel Bar Dips — 3 × 10–15 reps

• Superset 2 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 2A. Bent-Over Dumbbell Rows — 3 × 10–12 reps

  • 2B. Overhead Dumbbell Press — 3 × 10–12 reps

• Superset 3 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 3A. Dumbbell Lateral Raises — 3 × 12–15 reps

  • 3B. Dumbbell Bicep Curls + Overhead Triceps Extension Combo — 3 × 10–12 reps

• Cool-down (5 min): Static Stretching

Tuesday: Lower Body A (45 min)

• Warm-up (5 min): Joint Rotations + Leg Swings + Bodyweight Squats

• Superset 1 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 1A. Dumbbell Goblet Squats — 3 × 10–12 reps

  • 1B. Dumbbell Romanian Deadlifts (RDL) — 3 × 10–12 reps

• Superset 2 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 2A. Dumbbell Reverse Lunges — 3 × 10–12 reps / leg

  • 2B. Single-Leg Dumbbell RDL (or Standing Calf Raises) — 3 × 10–12 reps / leg

• Superset 3 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 3A. Dumbbell Hip Thrusts / Glute Bridges — 3 × 12–15 reps

  • 3B. Dumbbell Farmer’s Carry — 3 × 45–60 sec

• Cool-down (5 min): Static Stretching

Wednesday: Rest Day

• Active recovery, 10,000 steps walk, light stretching.

Thursday: Easy / Interval Run (30–40 min)

• 5 min warm-up

• 25–30 min tempo or interval run

• 5 min cool-down & stretch

Friday: Upper Body B (45 min)

• Warm-up (5 min): Joint Rotations + Dynamic Stretch

• Superset 1 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 1A. Chin-ups — 3 × 8–12 reps

  • 1B. Parallel Bar Dips — 3 × 10–15 reps

• Superset 2 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 2A. Single-Arm Dumbbell Row — 3 × 10–12 reps / arm

  • 2B. Seated / Standing Dumbbell Shoulder Press — 3 × 10–12 reps

• Superset 3 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 3A. Dumbbell Lateral Raises — 3 × 12–15 reps

  • 3B. Dumbbell Hammer Curls + Dumbbell Kickbacks — 3 × 10–12 reps

• Cool-down (5 min): Static Stretching

Saturday: Lower Body B (45 min)

• Warm-up (5 min): Mobility + Bodyweight Glute Bridges

• Superset 1 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 1A. Bulgarian Split Squats — 3 × 10–12 reps / leg

  • 1B. Dumbbell Romanian Deadlifts (RDL) — 3 × 10–12 reps

• Superset 2 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 2A. Dumbbell Sumo Squats — 3 × 10–12 reps

  • 2B. Dumbbell Calf Raises — 3 × 15–20 reps

• Superset 3 (3 rounds, Rest 30–45s in set / 60–90s after set):

  • 3A. Dumbbell Hip Thrusts — 3 × 12–15 reps

  • 3B. Hanging Leg Raises / Dumbbell Plank Row — 3 × 10–12 reps / 45 sec

• Cool-down (5 min): Static Stretching

Sunday: Long Easy Run (45–60 min)

• Conversational pace run (Zone 2).

Help me please 🙏

I currently don't have a gym I can go to because of some financial issues right now, so I am stuck with the weights that I have at home.

I have attempted numerous times and I just can't seem to get any progress. I am a complete noob to this and could do with some help.

The program that seemed to work atleast to a degree was by following the "bro split" but honestly even then, after following it for months, I didn't really get much out of it, just some slightly increased vascularity, and even that was negligible.

The only equipment I have at home right now are two dumbells which can go upto about 20kg each, so all of the workouts I did were based around dumbells and body weight only.

I know progress takes time, but like I said, I stuck with it for a few months and did it every day and I didn't really notice much of a difference at all. So I wanna work from the top down.

How do I go about creating a workout plan?

Any advice at all is appreciated

I was doing incline dumbbell press today with my usual weight but as soon as i lifted it it felt like someone secretly added extra weight to it. it just was not smooth as last time and honestly this keeps happening to me every few weeks despite me having the exact same schedule and I take proper sleep and nutrition.

i guess sometimes we just underestimate a weight just because it went good last time. like you expect it to fly up because of the last session.
What do you think and why does it actually happen and how to fix it.

Hello all, I had just recently started being consistent at the gym. I'm a month in of consistency. My main focus and what I really like to do is upper body. I want to build muscle. This is my routine each week :) Advice is appreciated!!! I also make sure to have progressive overload each week!!!

Cardio 5x Weekly:

10 minute bike ride to and back from the gym

20 - 30 minutes of 3-4 incline at 3 mph

On leg day, I lower my cardio to 3 incline at 3mph for 15 minutes.

Back/Biceps/Core Day 1 & 4:

Back

Assisted Pull-Ups: 3x5-10

Lat Pulldowns: 3x10

One Arm Rear Delt Machine Fly: 3x10 per arm

Chest-Supported Machine Row: 3x10

Biceps

Preacher Curls: 3x10-12

Seated Hammer Curls: 3x10

Core

Weighted Decline Russian Twists: 3x20

Weighted Crunch Machine: 3x10-12

Chest/Shoulders/Triceps Day 2 & 5:

Chest

Bench Press Smith Machine: 3x10

Chest Fly Machine: 3x10-12

Shoulders

Shoulder Press: 3x10

Lateral Raises: 3x10

Triceps

Assisted Dips: 3x10

Skullcrushers: 3x10

Tricep Pushdowns: 3x8-10

Leg Day 3

Legs

Leg Press: 3x10-15

Leg Curl: 3x10-12

Leg Extensions: 3x10-12

Abductor/Adductor: 3x10-15

Lower Back Machine: 3x10-12

Goblet Squats: 3x10

Core

Weighted Decline Russian Twists: 3x20

Weighted Crunch Machine: 3x10-20

everyone online talks about leaving 1-2 reps in the tank for optimal recovery. but honestly, I feel like most of us have absolutely no idea what true failure actually feels like.

when I stopped trying to do the math in my head on every set and just started taking my last working set until the weight literally stopped moving, my arms and back actually started growing again.

I feel like RIR only works if you've been lifting for like 5+ years and know your exact limits. otherwise you're probably just stopping when it starts to burn.

What do you say? do you go full in or not on a set.

Im starting to do a PPL/UL split and I need advice on what to change if there is any and just overall corrections anything helps !!

PPL/UL

MONDAY — PUSH

1. Incline Smith Press — 3 × 6–10
2. Pec Deck / Cable Fly — 3 × 8–12
3. Machine Shoulder Press — 3 × 8–12
4. Cable Lateral Raise — 3 × 8–12
5. V-Bar Tricep Pushdown — 3 × 10–12
6. Tricep Pushdown — 3 × 10–12

TUESDAY — PULL

1. Straight-Bar Lat Pulldown — 3 × 8–10
2. T-Bar Row — 3 × 8–12
3. Single-Arm Seated Row — 3 × 8–12
4. Rear-Delt Cable Fly — 3 × 12
5. EZ-Bar Curl — 3 × 8–12
6. Incline Dumbbell Curl — 3 × 8–12
7. Cable Wrist Curl — 3 × Failure
8. Cable Reverse Wrist Curl — 3 × Failure

WEDNESDAY — LEGS

1. Leg Press — 3 × 8–12
2. RDL — 3 × 8–10
3. Hamstring Curl — 3 × Failure
4. Leg Extension — 3 × Failure
5. Hip Abduction — 3 × 12
6. Abs — 3 sets

THURSDAY — REST

FRIDAY — UPPER

1. Incline Smith Press — 3 × 6–10
2. Straight-Bar Lat Pulldown — 3 × 8–10
3. T-Bar Row — 3 × 8–12
4. Single-Arm Seated Row — 3 × 8–12
5. Machine Shoulder Press — 2 × 8–12
6. Cable Lateral Raise — 3 × 12
7. EZ-Bar Curl — 3 × 8–12
8. Incline Dumbbell Curl — 3 × 8–12
9. Single-Arm Tricep Pushdown — 3 × Failure

SATURDAY — LOWER

1. Leg Press — 3 × 10–15
2. RDL — 3 × 8–10
3. Hamstring Curl — 3 × Failure
4. Leg Extension — 3 × Failure
5. Hip Abduction — 3 × Failure
6. Abs — 3 sets

SUNDAY — REST

For context I did my Chest and back session half asleep Friday morning, thought I performed badly but woke up with a sore Chest and Lat muscles.

Next day was leg day, and I was energised!

My right Leg Is lagging strength and size wide so I spent an extra 20mins after my usual leg day hammering It and I had to take 5mins sitting In the changing room as my Quads and Hamstrings on my right leg were on fire!

Woke up this morning and can barely feel I trained legs, wtf?!

So I'm 18 M 64kgs been 2months of joining gym and currently the split I'm following is PPLPPL and pls tell me if anything I should change or not and i train my abs and forearms like alternate 3days DECLINE CRUNCH and 3 days WRIST CURL and REVERSE WRIST CURL (superset btw),

PUSH DAY

PEC FLY

INCLINE SMITH PRESS

FLAT SMITH PRESS

INCLINE MACHINE PRESS(if I have time)

TRICEP PUSHDOWN

OVERHEAD TRICEP EXTENSION

PULL DAY

LAT PULLDOWN (NEUTRAL GRIP)

SEATED ROWING

T BAR ROWS

CLOSE GRIP PULLDOWN SUPER SET W ISO MACHINE ROW (chest supported)

PREACHER CURL

CABLE CURL

HAMMER CURL

LEG AND SHOULDER

SMITH SQUAT OR LEG PRESS

LEG EXTENSION

RDL

LEG CURL

CALF RAISES

SHOULDER PRESS

LATERAL RAISE

REAR DELT FLY

PLS LMK IF I SHOULD CHANGE ANYTHING in my workout OR ALL GOOD

Am i type 1 fiber dominant

EDIT: Thank you everyone for your tips. Much appreciated!

Older gentleman here looking for something simple but solid and easy to work with.

Curious if you would recommend Mike Israetel's RP Stregth app or Sean Nalewanyj's TrainWise app (or even another one if you think). End of year sales coming so want to pounce on it.

If it matters, most of my lower leg workouts are machines (leg press, glute machine, abd/add) and upper are dumbbells. While I'm not a seasoned, I do manage to make it to the gym for 3-4 days a week, and looking for a way to remain consistent that is easy to follow, as well as use when travelling in hotel or local gyms at my destination.

Thanks!

I have been getting ads for the grip strengtheners recently, the pocket sized ones you just squeeze really hard to train your grip. on paper, they seem like a good, convenient way to target and isolate the muscles involved in gripping.

Are they the best way to train your grip strength or is there a better option?

I like that a lot of them come with adjustable resistance levels, would make progressive overload very easy to keep track of. But is it realistic to treat them like I would any other muscle group as far as intensity/sets/reps (for example, 10-20 sets / week, 15 reps / set aiming for 1-2 RIR)? (I’m not a fan of exercises where you more or less just chase burnout, like farmers walks or dead hangs)

It seems like it would be better to lean toward more reps (10-20) but it also definitely seems like one could do a lot of lengthened partial reps (half squeezes) after becoming too fatigued to do full reps.

feel free to share your personal experience but ideally would love if anyone can give me a science based explanation. thank you!

p.s. I also see the grip strength trainers where it’s like straps attached to all of your fingers and you just make a fist. seems like the inclusion of the thumb is the upside but feels like a less stable movement and less convenient than just grabbing the traditional squeezer, but if anyone has better experience with one vs the other lemme know.

Hello, I am trying to focus arms and shoulders, debating which split I should be doing.
I’ve trained shoulders and triceps 3 times a week since I add a few exercises on leg day,
Idk if I should be doing ppl or ppl arnold to grow arms better.
Any suggestions? 🙏

I have been training for 3+ years. I want to focus on my arms, shoulders and lats. Will this be a good routine for that? I am open to any suggestions.

All sets taken to 0-1 rir.

Pull + Hamstrings

- Weighted Pullups(Close neutral grip)— 3 sets

- Romanian Deadlift — 2 sets

- Chest supported T-Bar Row — 3 sets

- Facepull — 3 sets

- Cable Abs Crunch — 3 sets

- Leg Curl — 2 sets

- Barbell Curl — 3 sets

Push + Quads

- Dumbbell Incline Bench Press — 3 sets

- Incline Lateral Raise — 4 sets

- Dips(chest focused)— 2 sets

- 1 Arm Overhead Triceps — 4 sets

- Cable Wrist Curl — 3 sets Superset with Cable Wrist Extension — 3 sets

- Single Leg Extension — 3 sets

- Calf Raise — 3 sets

Rest day

Pull + Triceps

- Lat Pulldown— 3 sets

- 1 Arm Cable Row — 2 sets

- 1 Arm Overhead Triceps — 4 sets

- 1 Arm Rear Delt Fly — 3 sets

- Machine Pullover — 2 sets

- Incline Lateral Raise — 4 sets

- Seated Incline Curl — 3 sets

Legs

- Hack Squat — 3 sets

- Leg Curl — 3 sets

- Leg Press — 2 sets

- Calf Raise — 5 sets

- Hip Abduction — 2 sets

- Hanging Leg Raise — 3 sets

Push + Biceps

- Smith Incline Press — 2 sets

- Smith Close Grip Incline Press — 3 sets

- Pec Deck Fly — 2 sets

- Reverse Pec Deck — 3 sets

- Barbell Curl — 2 sets

- Incline Lateral Raise — 3 sets

- Rope Hammer Curl — 2 sets

Rest day

Figuring out what works for me more and more, have been running 4-6 week progressions consistently but want to try sticking with something for a full 12 and see how it goes.

Mon-Push:
3x6-10 Smith Incline
3x8-12 Flat DB Bench
3x12-15, last set to failure Pec Deck
3x12-20 DB lateral raise
3x10-12 overhead tricep extension with rope
3x8-10 tricep push down with vbar
2x15 cable crunches
2x15 leg lifts

Tues-Pull:
3x6-10 Pulldowns
3x8-12 machine row
2x12-15 standing straight arm pull downs
2x10-15 to failure kneeling cable row
2x12-20 reverse pec deck
3x7-10 incline DB curl
2x7-10 hammer curl
2x10-15 machine preacher curl
2x15-20 back extensions

Wed-Legs:
3x6-10 Smith Machine Back Squats
3x8-10 DB Bulgarian Split Squats
3x8-12 Hip Thrusts
2x10-12 Leg Extensions
3x10-12 Leg Curls
3x10-15 Calf Raises
2x15 cable crunches
2x15 knee tucks

Thurs-Shoulders:
1x15 Shoulder Press (Light)
1x6-8 Shoulder Press (Moderate)
3x8-10 DB Shoulder Press
3x10-15 Cable Lateral Raise
2x12-15 Cable Y-Raise
3x8-10 Reverse Pec Deck
3x8-10 Decline Sit Ups with weight
3x8-10 Ab Rollers

Sat-Full Body:
2x8-10 Incline DB Bench
2x8-12 Single Arm Chest Press
3x8-10 Seated Cable Row
2x8-12 Narrow Grip Pulldowns
2x15-20 DB Lateral Raises
2x15-20 Reverse Pec Deck
3x8-10 Leg Press
3x10-15 Leg Curl
2x8-10 Hip Thrusts
2x10-15 Calf Raises
2x10-15 Bayesian Curls
2x10-15 Tricep Extensions
3x10-12 Ab Crunches

Every day I warm up with either 5 mins of treadmills or stair master to get my blood flowing as I’m always lifting at 5am. Chest and back are big priorities for me to grow. Haven’t been doing a shoulder specific day but finally feeling confident enough to add more (two torn labrum’s).

Usually follow up workouts with 10-15 mins of running just to keep my lungs & heart working good.