Muscle Gain Forum

That's normal and good. Squeeze every last week out of it. Switch to a percentage-based program like 5/3/1 only when you genuinely stall for 2-3 weeks despite good recovery.

Ride linear progression until it genuinely stops, not when it just gets hard. Adding weight every week is the fastest progression there is - don't abandon it while it's still working just because it requires effort.

Add weight/reps as your default progression every week. Only add sets when the weight stops moving for a couple weeks despite good sleep and food. Load first, volume second.

Keep it simple. A solid starting point per muscle per week: ~10-16 hard sets for bigger muscles (back, quads, chest) ~8-12 sets for smaller (arms, delts, hamstrings, calves) 2-4 exercises per muscle is plenty - one or two compounds, one or two isolationsMost sets in the 6-15 rep range, 1-2 reps from ...

Lifting shoes with a raised heel help if you squat high-bar or have stiff ankles - more upright, easier depth. Flats/Chucks are great for deadlifts (closer to the floor) and general work. Many of us own both and switch by lift.

In - starting at 100kg, going for 110. 10kg in a month is steep but with twice-weekly squatting and eating properly it's on. Love a target.

Solid plan. Run it hard for a few months, progress the loads, and you can't go wrong either way.

They're closer than the internet pretends. Equated for weekly volume they grow you about the same. The real question is which fits your schedule and recovery so you stay consistent.

Honestly for most naturals a PPL run 5x (so each muscle ~1.7x/week) or a 4-day upper/lower hits the sweet spot of frequency and recovery. 6x is fine but it's not magic - the split matters less than: Total hard sets per muscle per weekProximity to failureSleep and foodConsistency over months Pick the ...

I switched to hook grip about a year ago, and while it sucks at first (thumb pain is real), it does get better. The biggest advantage? No risk of bicep tears, unlike mixed grip. If you can handle the discomfort, it’s worth it. Try taping your thumbs—it helps a ton!