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The problem I face is the difference in sensation from my biceps (left I can feel a contraction/right hardly any feeling, even during activation way less). From an execution standpoint I think that both sides are similiar but nevertheless my right arm is lagging in growth/size. Sometimes I am even suspicious if it could be an innervation problem (less motor units). Do you have any tips?

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when will there be an update for the lower/quads workouts? I have now done my first 6 week program and I have changed the program variables and focus for the next 6 weeks, but the lower / quads workout is still the same as in the old program.

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Ive seen lyling cuff laterals done with fat grips or handles being held during. any reason or benifit to this? (not with any resistance, just to hold on to and Im assuming to squeeze)

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Does the order of exercises make a difference in regards to what end the resistance is challenging? doing an exercise that Biases the short long or middle, or accommodates the whole range. Either when doing single sets or supersets. Or even outside of a single workout but throughout the week? (something like lats comes to mind. train the whole contractile range in one workout or have one workout bias more lengthened lat and another more shortened?)

I know thats a lot of questions, im not looking for an answer as much as hearing your thoughts on how you structure workouts.

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When I supinate or pronated my forearm, my elbow clicks over my radial head/olecranon if my elbow is flexed less than 90 degrees. It’s not very painful but is uncomfortable, which means that I can’t perform standard DB curls unless I keep the elbows facing forward entire time, or zottmman curls/pronated curls past 90 degrees of elbow flexion. Any tips? Looking to increase muscular size of arms in general, forearms, biceps and triceps. Had an issue a year ago with bad bilateral tricep tendonopathy that lasted 9 months (lasted much longer than it needed to as I didn’t have the knowledge of exercise then). Current arm movements I include in this phase (emphasis on biceps) are semi pronated EZ bar curls (stopping at 90 degrees elbow flexion), cable curl (lengthened position), preacher curl machine, DB curl remaining semi supinated, cross body tricep extensions, KB overhead tricep extensions. Still in the newbie stage as lifting about a year (since recovering from injury), 74kg, 6”1, relatively skinny, in a surplus.

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How shall we help the people with problem of pcos to loose weight, basic calorie deficit didn’t worked in this case can you help out ?

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When attempting to get 145g of carbs post work out, on a bulk, are fruits and other simple carbs like honey acceptable? If not, can you mix these with complex carbs to help get to that macro goal? Thanks in advance!

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any suggestion on starting a workout program after a long vacation (around 2 months)? Thanks!

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been lifting for 3 years, just got a membership 3 weeks ago. Very satisfied so far, but I feel as if my delts are not proportional to my arms. What should I try to focus on? And is there a meal prep service you recommend?

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Why Might someone feel a lot of triceps doing rowing motions? Even with a downward pull with humerus and scap depressed triceps fatigue equal to Lats. Would it maybe mean a weak tricep long head?

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just a couple quick questions. I’m using ur diet builder and 6 week program builder on the app. For diet, would it be ok if I substituted a meal or 2 on off days with shakes as long as they are hitting the same macros as the meals I would be eating? Also, with the program builder, if I feel I can handle more volume can I add an extra workout, or few extra sets in or would that have a negative effect over time?

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Before this site/currently I’m running a 2on/1off PPL split, which I love because 3 days of training in a row just has me a little too drained to put forth max effort in that 3rd workout. I noticed your advanced split was set up exactly how I’m doing it now, split over 8 days with the 2on/1off scheme. How can I incorporate more leg work in, since the one you have posted is for someone lacking upper body, which is in a 3:1 upper:lower ratio?

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I just switched gyms to a more old school type of gym that has lots of really old equipment, some of which is really good though. However, the cable machine they have is trash. How can I work around this issue because I really like to use cables for most, if not all of my arm work and alternate with dumbbells for delts to hit the lengthened position of the muscle.

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in general, how would you view this split, if someone was looking for more delt and arm work? Major muscle groups (Chest/Back/Legs) hit 2 times a rotation, Smaller muscles (Arms/Delts) hit 3 times. Volume adjusted down to account for frequency of course.

Day 1 Chest/Arms

Day 2 Back/Delts

Day 3 off

Day 4 Legs/Arms

Day 5 Chest/Delts

Day 6 off

Day 7 Back/ Arms

Day 8 Legs/Delts

Day 9 off

Repeat

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I’ve been training for around 4 years and only just started getting used to every muscle group’s mind muscle connection. I’m trying hypertrophy training as I would like to get as big as possible rather than gain strength. My question is, do I need to do all 3 methods of hypertrophy in one session (Intramuscle Tension, Hyperaemia and muscle damage) or should I aim for one with progressive overload? Cheers.

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There are exercise that I don’t feel super comfortable going to failure, bench, squats etc… the big 3 mainly, so how can I use your minimalist approach on movements like these?

this can get to the question of, is failure the moment where one stops to be able to control his form(making everything he can to keep it straight) or is when a muscle fails to perform anymore? what if those are different in timing?

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I prefer to do my side delt raises on the Nautilus machine (where the pads allow arms to be bent at 90 degrees) because I feel I can brace and really focus on my delts better than a dumbbell. However, I have a question regarding how I should face the machine. I prefer to sit with my face into the pad, since the seat is angled slightly so in this position my head and body is more angled to the floor as opposed to sitting away in which the body is angled more to the ceiling. Am I correct in the way I do them facing into the pad to hit the sides a little better?

Also, regarding arm position on these, I do them with more of a straight arm and clinched fist instead of bending my arm at 90 degrees on the pad. Does this change the profile any? Or should I do them with bent arm. I’m assuming it doesn’t matter too much as long as the humerus is fixed? The bent arm would allow for more output?

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For some time I have been doing my split as such:
quads/calves
hamstrings
chest
back
delts
arms
rest
repeat

i hope to bring up my back, so the 6 day workout planner gave me this:
push
pull
lower
back
off
repeat.

my question is, do i go straight to this split or should i slowly adjust from my current split to this?

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I’m a career Firefighter for an active Department running both medical and fire calls. My work schedule is 24 hours on and 48 hours off. How would structure a split around this schedule and with recovery in mind. Obviously sleep isn’t always as good as it should be. I have around 5 years of training history and my diet is in check. Thank you.

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Would using bands for side delts be a similar profile as your lying cuffed raises?