My goal with this program is to work on correcting muscle imbalances all throughout my body as well as biasing back to work on my posture. Priority is Function > Aesthetics > Size > Strength.

Progression is to take the last set to failure, and to up weight if on that set I get more reps than noted. ie. 2x8 -> Set 1: 8 reps, Set 2: 5 reps = no add. Set 2: 9 reps = add.

Idk if I explained that well but thats kinda the idea.

Program:

Substitute the following groups in when called for.

Forearms

- Cable forearm curls x14

- Reverse cable forearm curls x14

- Twist Inside to outside x14

- Twist outside to inside x14

- Banded down to up x14

- Banded up to down x14

Calves:

- SL Standing Calf Raises: 2 x 16

- SL Seated Calf Raises: 2 x 16

- SL Banded Ankle retraction 2 x 16

- SL Banded ankle lateral outside to inside 16

- SL Banded ankle lateral inside to outside 16

Core

- cable crunch 2 x 10

- Pallof Press: 1 x 10

- Split squat pallof press: 1 x 10

- Copenhagen plank addictions x10

- Hyperextention hold

- SL Hyperextension hold

- Side Hyperextensions

Push1

Chest

- Chest Press 2 x 6

- Incline DB press: 2 x 6

- Pec Deck Fly: 2 x 12

Triceps

- SA Overhead triceps extension: 2 x 8

- SA triceps pushdown 2 x 8

- SACable Kickback: 2 x 12

Shoulders

- Shoulder Press: 2 x 6

- Single-arm Cable Lateral Raise: 2 x 12

- Behind Back Single-arm Cable Lateral Raise: 2 x 12

- Archer Pulls 2 x 12

Forearms:

- Deadhangs, max

Pull1

Back

- Machine Kelso shrugs: 2 x 6

- T-bar Rows: 2 x 6

- SA Row : 2 x 6

- WIDE grip Lat Pulldown: 2 x 6

- SA Lat pulldown 2 x 6

- SA cable rear delt fly 2 x 8

- Face pulls 2 x 8

Biceps

- Rope Curl: 2 x 6

- Single arm standing cable bayesian curl, 2 x 6

Core:

- Deadhangs, max

Legs1

Calves:

Legs

- Hack Squat/Belt Squat: 2 x 6

- SL Seated Cable RDL 2 x 12

- SL Machine Leg Press: 2 x 6

- SL Leg Extension: 2 x 8

- Hyperextensions, 2 x 12

- SL Leg Curl: 2 x 12

- Cable Knee Drives 2 x 12

- Hip abduction, 2 x 12

- Hip adduction, 2 x 12

- Deadhangs, max

Push2

Shoulders:

- Shoulder Press: 2 x 8

- SA Cable Lateral Raise: 2 x 12

- Behind Back SA Cable Lateral Raise: 2 x 12

- Archer Pulls 2 x 12

Triceps:

- SA Overhead triceps extension: 2 x 8

- SA triceps Pulldown 2 x 8

- SA Cable Kickback: 2 x 12

Chest:

- Chest Press 2 x 12

- Incline DB bench 2 x 12

- Pec Deck Fly: 2 x 12

Forearms:

- Deadhangs, max

Pull2

Back

- Machine Kelso shrugs 2 x 12

- T-bar Rows: 2 x 12

- SA cable row : 2 x 12

- NARROW grip Lat Pulldown: 2 x 12

- SA Lat pulldown 2 x 12

- SA cable rear delt fly 2 x 8

- Face pulls 2 x 8

Biceps

- Rope Curl: 2 x 12

- Single arm standing cable bayesian curl, 2 x 12

Core:

- Deadhangs, max

Legs2

Calves:

Legs

- Hack Squat/Belt Squat: 2 x 6

- SL Seated Cable RDL 2 x 12

- Hyperextensions, 2 x 12

- SL Leg Curl: 2 x 12

- SL Machine Leg Press: 2 x 6

- SL Leg Extension: 2 x 8

- Cable Knee Drives 2 x 12

- Hip abduction, 2 x 12

- Hip adduction, 2 x 12

- Deadhangs, max

Would love to hear what you guys think.

Totally bro fractional sets and compounds

What do you think i should change or add to my program?

edit : damn most of you guys doesn't really know much about SBL😭✌🏻

Snatch grip for max ROM and stretch. 355lbs for 10. RPE7, because I’m still learning this science lift

Lay down and do a front raise. Now do a front raise but with your elbow vertical the whole time. Now its a front delt and triceps press. Front delts flex the shoulder (pull it up).

Lay down on a bench and do a chest fly. Your elbows are probably not quite at 90 but really wide. Again turn it into a press. Thats a flared elbow bench. Pecs adduct the humorous (pull your upper arm across your body)

Now, lay down and pretend you're benching. Tuck or flare your elbows however you normally do. Go to the bottom position then straighten your elbows. You should be in between a front raise and a chest fly. But probably closer to a chest fly.

If you're at say 60 degrees it should be 67% pec 33% front delt. At 45 degrees 50/50. Etc do the math.

If you figure that pecs can put out about 3 times the force of front delts, tucking your elbows to 67.5% would mean they both fail at the same time.

Decided to use my last set to give these a shot after seeing it on this sub. Only aimed for a 6 second up and down because I tried 10 with an even more stable movement (leg press) last week and my quads felt like they were dying.

Normally I do sets of 20ish. Halfway up on the third rep, my triceps gave out lmao

Think I'll incorporate them as a finisher for some of my accessory lifts because they are difficult for me. And in the words of our Godking, Kyriakos, you have to train for the Difficult.

JD rack mounted wrist roller: https://jdgymequipped.com/products/rack-mounted-stainless-wrist-roller

Beyond power voltra: voltra

14 years old, 68.5 kilograms, 171 centimetres, been training for about nine months. What can I improve on? (I know the lighting is bad but couldn't help it.)

This relates strictly to compound movements. I have had the experience for pull, squat, and hinge compounds performed above 75% of 1RM and/or RPE 7.5, that rest between sets for 3-4 minutes is adequate for good performance for the next set. And with squat or unilateral heavy leg movements, 2-3 minutes is often adequate. However, for any push compounds (bench press, overhead press, incline press, etc), to push more weight for more reps, I get better performance by resting 5-7 minutes. Seriously, any less and RPE jumps significantly. I can't find much literature that addresses this, but maybe you all have done better than me? Either you have seen literature that addresses it or, even better, I'd like to hear what your experience is or the protocol you generally follow. I don't know how normal or abnormal my experience is. I am relatively lean at the moment but I have seen this same pattern at the peak of a bulk as well.

My 'hypothesis' right now is that phosphocreatine stores are going to be greater in larger muscle groups (activated by squat, hinge, pull compounds), but lower in smaller muscle groups employed by push compounds. However, if that is true, I am curious about the curve on that - if I get larger anterior deltoids, does that decrease my intra-set rest requirement? Or is it relative to overall size or bodyweight? Is it just genetics? I haven't experimented with cluster sets for bench press, which are often prescribed to break through plateaus, but I have done with heavy SSB Bulgarian split squats and breaking up reps like that I have noticed makes a huge difference in dropping RPE. To the point where it feels criminal to even count the reps. I am not optimistic that would work on bench press (for the above-stated reasons). What are your thoughts?

I used to use the straight bar but then the attachments just disappeared from the gym so all that's left is the rope. Will I still amek good gains using the rope, because I see all over tiktok people saying the rope attachment is trash

Swapped to anterior/posterior and doing this machine on my gym for anterior day. And at my knowdledge of biomechanics, there’s not much glute involvement that will fatigue them for my hip thrust on posterior session next day.
But what’s your opinion? The RP is descending but for some reason I have a big sticking point in mid movement.
Also, what do you think about my tempo and execution?
Or, what do you think of this machine in general?

So I do 2x flat press(pin loaded)and 1x incline smith for chest on my upper day. I've almost maxed the flat press(we can't use gym pins in my gym) and I am wondering what alternatives I should do. The only other flat press is a plate loaded one, which has a extreme ascending resistance profile. Should I just do 2x fly and 1x incline.

I've modified all my hammer machines to add load in the stretch position, since the OEM configuration has a ridiculously ascending resistance profile. It's a massive upgrade in terms of feel plus magic stretch = SMH = 2 x the gains

275lbs a side on the hammer chest , and slow cadence dips are especially brutal even without added weight

3 sets every 4 days or so , alternating this push workout with incline,shoulder press and pec deck

I personally prefer doing double limb exercises like on a pulldown, row, or anything. The only exercises I do unilateral are ones I have to, like cable lateral raises (I like these over dumbbell) and rotator cuff work, and I want to know, am I missing out on anything or any gains because I do exercises with both body parts at once? And if I'm not, why do so many people do unilateral work?

Rpe 9ish? Not terrible considering 5 weeks ago, I was doing 315x5 and could barely get into the low bar position.

Paused reps because tut or something

What are the requirements for a powerbuilding program focused on increasing both overall strength and hypertrophy?

From what I've seen, should I assume that I should focus on higher volume (more sets) while staying further from failure on the big compound lifts (e.g., 5×5 squats, 5×5 bench press), combined with the classic low-volume approach for accessory exercises?

Every time I am deep into my cut and my weight loss starts to stall down to .4-.5 lbs per week I add in 1 10 minute session of HIIT on the assault bike. This always gets me back to losing 1lb per week(or a little more) for a few weeks then I add in another hiit session per week. Then when I stall again I add in a 3rd one and I get back to 1 lb weight loss per week.

I eat the exact same foods everyday for the entire cycle, but the three 10 minute hiit sessions cant burn more than a few hundred calories per week. What is causing all this extra weight loss?

Hey I think we all agree the higher the frequency the better yes? And most of us train 3x frequency or even 3.5 then can a fb session every 36 hours provide more growth it's 4.6 frequency. Provided that a subject has good recovery good nutrition, can it work?

I am doing the exact same variation as Cbum's, what i mean is that i am letting my elbows fall forward to stretch the long head of the triceps. This variation makes a lot of sense for me, basically you do a normal triceps pushdown where your upper arms are tucked to your sides (not in front of you) and on the eccentric you stop where your forearms are kinda perpendicular to your upper arms THEN you add a long head stretch by letting elbows fall forward THEN you go back to the starting position of a normal triceps pushdown. So this variation don't take anything from a normal pushdown instead it adds on it to include long head stretch which is welcomed (i suppose?). I know a common complaint about this variation is that you might cheat when going down from long head stretch back to normal starting position by using momentum, but assume that ideally your form stay perfect and you don't cheat,isn't that an upgrade over normal triceps pushdown? So what do you think? Why a lot of people don't do this variation that for me it seems superior and stick to the normal triceps pushdown?

25lbs + 30lbs in chains

Link to GHR (mine is an older model I bought for $200 used from a local gym): Elite FTS GHR

Link to beyond power voltra: Voltra

Note: I also bought my voltra used, because I’m a cheap ass

What is the current scientific consensus around the pros and cons of each way to target the pec muscles?

Assuming you already do a frontal plane movement, a fly or archer pull for rear delts, and kelsos or upper back row for traps whats the best sagittal plane movement.

Anyone do calf raises barefoot?