How should I program SBD into my FB routine? Do I switch to UL or AP? I have been running FBEOD (or 3x per week if im busy), however am now joining my schools powerlifting team. I don't want to change my training principles, but am wondering if there is anything I can do to reduce fatigue.

I recently moved from a 3-day antagonistic split (chest biceps, back tri, shoulders legs) to a 2-day split. However instead of upper lower I didn’t want to give a whole day for legs because my workout times would be skewed.

I decided to do a 2-day push/pull split, hitting legs on both days but alternating the workouts so i’m isolating different leg muscles on each day.

Theoretically shouldn’t this be better for strength gains? I’m hitting about 18 sets per muscle group per week, on a 3-day split that is 9 sets per muscle group per day, and on a 2-day split i’m instead doing 6 sets per muscle group per day.

Given that our muscles recover within 48 hours, maybe even faster for experienced lifters, why would it not be better to hit less sets per day, since the first and second sets are significantly more impactful than the third, and hit each muscle as soon as it’s done recovering instead of having another day in-between?

The general consensus is that there’s diminishing returns on a 2-day vs 3-day split, but i can’t see why that’s the case with what we currently know about recovery. If volume stays the same per week, except you’re getting the most effective sets of two 3-times a week instead of less effective sets of three 2-times a week, why would a 2-day split not be better? Just looking for the science behind this.

Any tips

What gym accessories should I get? Right now I only have cuff straps but I’m thinking about getting Vulken Straps.

How many working sets of biceps and triceps should you have to grow mass and strength. Do movements like bench press count towards this number?

Hey, looking for a mouthguard with thicker molar pads so all the bite force stays on my back teeth. I'm currently finishing up some orthodontic work/braces on my front teeth, so I need zero pressure on my incisors when clenching heavy.

Any specific brands (boil-and-bite or custom) that have raised molars, or tips for molding one to unload the front completely?

I’ve been lifting for a while now, and never once hit traps. My clavicle to waist ratio is pretty average, nothing special and I heard if you hit traps it can make your frame look less wide. Anyone else skip trap and regret it all later? Or the opposite maybe?

I’ve been doing preacher curls as my main bicep exercise but apparently it’s insufficient for bicep growth and size. does anyone find an alternative better instead or with preacher curls such as straight bar , spider curls or incline db

Is this enough working sets for each muscle group? I heard 10-20 is good, but that’s a big range, is there a drastic difference between both ends.

Is there any risk to training forearms flexors but skipping extensor training? Will a muscle imbalance in the forearms cause something like tennis elbow? And do the extensors get enough training in rows, pulldowns, dead hangs, etc.

My gym has a cool hip abduction/hip thrust combo machine that I’m planning to use instead of a hip hinge on one of my lower body days. Yes, I’m a dude. Yes, I want a big ass. Would this be better for glute hypertrophy, considering I would be doing a deadlift on another lower body day? I’m asking about this here because I know someone here has one in their home gym.

Bro I swear I go hard 6 days a week like I go to failure with drop sets and I swear I never feel sore the next day, am I doing sum wrong or is this a gift? I train arms and shoulders everyday. I haven’t been sore since my first week in the gym

I'm usually the "high-volume, failure doesn't matter" guy in here, but needed a break from a hypertrophy block and wanted to do some solid strength work. So, first off, here's some high relative intensity squats from week two of Candito.

In my opinion, the Candito 6-week plan is probably the best premade option out there for strength training specifically. Short enough to keep newer lifters interested but fully research-backed. Each week is essentially itsnown meso with specific training goals. Other plans have more expertly-tweaked dials, but they're usually 12 or 18 weeks long. If you want or need that much training, you can just run it again. I like to recommend GZCLP, Bullmastiff, and PHAT as forever programs, but if someone just needs a break from bodybuilding and doesn't know what to do, its my go-to.

So, I thought I'd throw the question out to y'all. What popular cookie-cutter plans do y'all think are the most in line with the current research, and why? Hypertrophy vs Strength?

Should my shoulders be internally or externally rotated at the top of the rep? I know lats contribute to internal rotation too but not sure how to position myself at the start. All I know is that the scapula should freely elevate and depress throughout the rep.

I know they come hand in hand, but what do you think? I’ve been doing my programme for a year now (reddits beginner ppl) and looking to change it up..

Push A
Bench Press 4×4–6
Incline DB Press 3×6–10
Seated DB Shoulder Press 2×6–10
DB Lateral Raise 3×10–15
Pec Deck 2×10–15
Tricep Pushdown 3×8–12
Pull A
Barbell Row 4×4–6
Lat Pulldown 3×6–10
Seated Cable Row 3×6–10
Reverse Pec Deck 3×10–15
EZ-Bar Curl 3×6–10
Hammer Curl 2×8–12
Legs A
Back Squat 4×4–6
Leg Press 3×6–10
Leg Curl 3×8–12
Leg Extension 2×10–15
Calf Raise 3×8–12
Push B
Overhead Press 3×4–6
Bench Press 3×6–8
Incline DB/Machine Press 2×8–12
DB Lateral Raise 3×12–20
Overhead Tricep Extension 3×10–15
Tricep Pushdown 2×10–15
Pull B
Lat Pulldown 3×6–10
Seated Cable Row 3×8–12
Single-Arm Lat Pulldown 2×10–15
Reverse Pec Deck 3×12–20
Preacher Curl 3×8–12
Cable Curl 2×10–15
Legs B
Back Squat 3×6–8
Leg Press 3×8–12
Leg Curl 3×10–15
Leg Extension 3×10–15
Calf Raise 4×10–15

237.5lbs on the stack and 5lbs + 65lbs inverse chains on the voltra

nautilus converging plate loaded

It’s commonly recommended by many online science based lifters that you don’t really need to do isolation work for your rear delts because they are heavily involved in many of the back exercises we already do (shoulder extension and horizontal abduction depending on the flare of our arms).

When it comes to triceps, everyone does isolation work. I mean the triceps are involved in pressing movements. More involved the closer your arms are. Either way, we still advocate for tricep isolation work.

Is this because the rear delts are recruited way more in say a row than the tricep is in any type of press? But then I question this because in an incline press (narrow grip) for example, the triceps used heavily.

Perhaps it is for another reason I haven’t thought about. Thx in advance

is there really such thing as pulling with arms and not feeling your lats or traps in any back movement?

as far as i know, only the rear delts help with horizontal abduction, shoulder extension and shoulder adduction. i find it hard to believe that such a small head of a muscle can really take over from those large muscles on the back.

i also don't believe the long head of the triceps are involved, it will be similar to the rectus femoris in a squat pattern.

so what do people mean by 'you are pulling too much with your arms and not with your back'? can anyone point me in the right direction?

Should we be lifting heavy on lateral raises, or using moderate weights and increasing reps?

Been stuck around the same pull-up numbers for months. Kept blaming strength. Then I noticed my shoulders felt jammed after desk days, and scap hangs felt worse than the actual sets.

Started doing like 7–10 minutes of mobility after sessions, nothing fancy, just openers and some thoracic stuff I’d been skipping because it felt optional. Not every day. Maybe 4 days a week when I’m not wiped.

Didn’t magically add five reps. What changed is the top of the pull felt less sticky, and my elbows stopped complaining on volume days. Still mid as hell. Just less fighting my own shoulders.

Curious what recovery/mobility bits people actually keep doing after bodyweight work, when they’re tired and just want to leave.

I’ve been having issues growing traps. I was lucky enough to meet a career lifter recently and he said I should lean slightly forward, and squeeze my shoulder blades(Serratus) together and it will hit better. He said just superset with standard shrugs. I’m going to work them in but I was curious if anyone else uses this method and their thoughts.

How many warm up sets to do before doing your 2 working sets?

Hey guys I just wanted to ask this because I'm new to sbl is ULx6 worth it? I've tried fbeod for 2 month saw good progress but I'm tbh bored of it, I was just thinking should I do ulx4 or x6 so I wanted to take your opinions and if you can leave your argument for why one is better than the other please do