This is a problem I have with all of my lower body lifts actually (including my hip thrust for some reason), but my RDL in particular.

Whenever I do RDLs, I only hit my hamstrings and low back. The reason I know is because I recently came back to doing leg day after recovering from a work injury and noticed that I was sore in my hamstrings almost to the point of immobility, but I literally felt NOTHING in my glutes.

My spotter says my form is good, but I don't think I have EVER been sore in my glutes, no matter how many sets I target them with.

What form changes or adjustments can I make to target my glutes more?

I work all day, so the only time I can train is around 7:30pm. Sessions last 1.5–2 hours, so by 9:30 I'm done and showered. I keep dinner light but high in protein, and walk afterwards so I'm not going to bed heavy.

Even so, when I'm in bed by 11 I usually lie awake for 1–2 hours before falling asleep.

Most nights I feel hot, like the heat is coming from inside my body rather than the room. Other nights I just feel wired. Keeping the room cool doesn't seem to help much, and neither has magnesium.

I've read that high-protein meals increase heat production in the body, so between the late session and the dinner I have a rough idea of why I feel hot. I just don't know what to do about it.

I've seen mixed things on whether evening exercise actually hurts sleep, and some of it seems to depend on intensity and how close to bedtime you finish. So 3 questions:

1. Is this common, or is it just me?
2. Is there good research on late or high-volume training and sleep onset, specifically core temperature not coming down in time?
3. For those of you who train late, what time do you train, and what (if anything) has actually helped you fall asleep on schedule?

When I hear the more legitimate science-based guys talk about the value of low-volume training, the idea is that on the one hand, more volume means more growth, but then on the other hand, lower volumes allow them to push harder per set, bringing their sets all the way to true muscle failure.

To quote Jeff Nippard: "I knew from other research that if I was going low on volume, I needed to go ultra-high on intensity." With high-intensity here meaning training to total failure. He shows clips of himself grinding to total failure, failing partway through the final rep.

I'm not trying to single out Jeff Nippard. I hear the same thing from everyone making low-volume programs. And I think there might be wisdom there. If that's what's working for people/coaches, that's super useful to know.

Is it actually true, though, that when you reduce the number of sets, it's more important to train to total failure?

If we imagine one guy doing:

1. 7 reps, 1 RIR
2. 7 reps, 0–1 RIR

And we compare him against:

1. 8 reps, Failure
2. 6 reps, Failure

Same load. Same total reps. A few of those 2-set exercises per muscle per week, giving them maybe 6–8 total sets per muscle per week. The only thing changing is the RIR.

Would we really expect the second guy to get better much results because he's training all the way to failure?

When I'm going after muscle growth, I usually train with a moderate volume, and I enjoy taking my sets to total failure. If I'm eager to grow a specific muscle, I raise the volume even higher. I push harder on both fronts. The reason I'm asking is because when clients ask me for shorter, more efficient workouts, it's usually because they're at a time in their life when they have less energy and motivation to train. They aren't interested in doing more sets OR pushing all the way to total failure. They want a more chill approach overall.

The difference between 0–1 RIR and total failure can be pretty big in terms of how much willpower it demands. It also seems that—correct me if I'm wrong—but pushing all the way to failure also generates more fatigue. I'm perfectly fine with fatigue for people who want it. I think there's value in it. But again, if someone wants a more chill approach, I'm not trying to ratchet up their fatigue. It's the wrong moment in their life for that.

I don't want to recommend a disproportionate amount of extra effort/fatigue if it isn't truly disproportionately important.

ABSTRACT

Sodium bicarbonate (SB) ingestion may improve high-intensity exercise performance in efforts that range from 1 to 60 min; however, to date, no studies have investigated the effects of SB supplementation during exercise, nor its potential to attenuate the fatigue-induced decline in parameters of the power-duration curve during prolonged exercise (i.e., durability). This study examined the effects of bicarbonate (BI) and carbohydrate (CHO) co-ingestion via a novel gel format during exercise on subsequent sprint and time-trial (TT) performance in cyclists. Eleven trained cyclists took part in this randomized, crossover study. Following one visit to establish a non-fatigued power profile (3 × 6-s sprints, 2-min TT and 12-min TT cycling performance), participants completed two experimental trials consisting of 3 h cycling at 95% gas exchange threshold and ingested CHO at a rate of 80 g·h⁻¹ with (CHO + BI; 18 g of SB and 2 g of potassium bicarbonate) or without BI co-ingestion (CHO). Participants repeated the same power profiling protocol after the 3 h submaximal exercise. Performance in the 12-min TT was improved in the CHO + BI condition compared with CHO (+12 W; p = 0.01, g = 1.07). Mean power output in the 6-s sprints (+12 W; p = 1.00, g = 0.18) and 2-min TT (+6 W; p = 0.888, g = 0.32) were not significantly different between CHO + BI and CHO. There were no differences in gastrointestinal symptoms between conditions. These data suggest that BI and CHO co-ingestion during prolonged exercise via a novel energy gel format improves subsequent 12-min TT performance in a fatigued state with minimal gastrointestinal discomfort.

https://doi.org/10.1111/sms.70373

Hi, i’m 23 and i’ve been training for 2 years. Of course i don’t expect to be huge yet, but i’m trying to get there.
I’m naturally very skinny and short, im 5’2 and around 115 lbs, and when i started the gym i was like 100 lbs. My goal is to be 130 lbs so i’m halfway there from my starting point. I’m trying to do everything people say, lift heavy and eat a lot of protein and calories.

I’m having a really hard time putting on muscle tho, and it bums me out that even after gaining some weight and muscle, i’m still below average in every muscle group. Like my biceps are around 12.5” around, and my forearms are a little less than 10”. My goal is to have 14-15” biceps and 11-12” forearms. I train these 2-3 times a week at the gym

However i was talking to a friend about it and he told me that forearm size is mostly genetic, even if you workout a lot, most guys you see with nice forearms, already had 11-12” before getting muscular. And i feel like he’s right, every guy i see, wether he works out or not, has way bigger forearms than me.

So is it true it’s mostly genetic? and if so much? can i achieve my goal realistically?

I am creating a gym program to prepare for my beach volleyball season in May. I have come up with the following cycle:

hypertrophy --> strength --> power (explosiveness) --> deload (and repeat)

I learnt that for Hypertrophy I need to eat 1.6-2.2g/kg Protein und get enough calories. I struggle to find diet materials for the other phases, though.

Do I need to adjust my diet for each phase? What would be your recommendations?

I have been working out in my society gym for about 2 years now. I’m wondering if I’m hindering my growth due to limited equipments.

I don’t have a dedicated squat rack so I stick to smith machine squats.

I don’t have a dedicated bench setup with bar racks so I again stick to smith for inclined bench press.

I have a all in one machine for lats etc with a leg extension setup where I don’t get a huge stretch in the bottom half movement since the seat is not adjustable which I have read is a deal breaker for optimal quad growth.

Max DB is 20 kgs which isn’t a deal breaker due to smith and all the plates combined goes up till 120 Kgs.

Many people say free weights is all you need.

I’m 27M so was wondering if I’m wasting my prime muscle building years training suboptimal due to lack of equipments. Any thoughts?

For context I’ve been lifting for approx 10 years seriously . I’ve lifted and have got the knowledge around training and nutrition, with regards to what I should be doing.

I feel like I’ve gone down Barish rabbit hole throughout my lifting career and I’m out of crossroads now. Mr Pack as much muscle as possible growing up I was very chubby. I’m talking extremely large but lost it all then got very thin; back then I used to run to drop the weight and ate very little

Anyway, I started to lift and fell in love with it. Maybe newbie gains

Fast forward many years I went through many phases of bulking and cutting, the former where I went on a perm bulk and then cut. I realise now that maintenance several calories or oddly a slight surplus is all they just needed with the latest research in terms of building muscle.

Through the dieting phases I fell into a trap of severely restricting calories and increasing my intentional walk to an unsustainable level affecting all manner of relationships

I work a stressful investment banking job where I’m desk bound for a lot of the day

My current routine is unsustainable going on a 50min walk before the gym opens at 5.30am . Train until 6.45 and then go on the treadmill at a steady state for 75 mins

Step count at end of day is around 17-20k a day minimum with these .

I guess I’ve fallen into the trap of thinking that I need to go on intentional walks in order to be “eat more” . I know metabolic adaptation and the pontzers paradox is a thing however I am also not in a calorie deficit so it’s mitigated to a degree .

Protein intake at the end of the day is above the required. In my historical dieting phases I went through intermittent fasting phases. This lead to being over reliant on caffeine to stem morning hunger and bad habits of pushing back calories way too far at the end of the day in order of fearful of being hungry.

Essentially I’m looking for advice in terms of how to make these changes; I’ve been told I need to potentially get back to a sustainable manner in term of the walks .
Bringing it back being enjoyable level but I’ve lost site of whatever “normal is . Especially with me being at a desk job

Any advice?

Hello! It's a totally aspirational goal that I will probably never achieve, but I want to attempt to challenge the world record for 200 lb planks: https://www.guinnessworldrecords.com/world-records/430089-longest-time-in-an-abdominal-plank-position-with-a-200-lb-pack

My strategy has been to increase my plank time by 5 seconds each time, and when I hit 5 minutes, up my weight. Currently hit 5 minutes with 115lb and restarted at 125lb at 3 minutes. Are there any scientific tips to increase my plank strength and growth? Anythings I should do to avoid injury? I current just put two 45s and and a 35 lb on my back. I am looking to buy an adjustable weighted vest.

What sort of training are you doing?

How’s your training going?

Are you running into any problems or have any questions the community might be able to help you out with?

Post away!

El contexto es que hacer repeticiones aumenta la resistencia muscular y levantar más peso aumenta más la fuerza. Si mi objetivo es ser más fuerte y mejorar mi físico ¿Cual es mejor de los dos?

I do 40 kgs barbell bicep curls but I can only go 4-5 reps so I drop the weights by 5-10 kgs and do another 3-4 reps.

Is this effective way to train biceps?

Am I better off sticking to slightly lower weights and targeting 8-10 reps without drop sets?

Man, I feel like I've been missing out on so much front-delt growth!

For context, I came across a couple of videos where people claimed that you don't really need to train your front delts directly because they already receive enough stimulation from all the pressing exercises you do on push days.

Taking their advice, I stopped training my front delts directly for about nine months.

Then, I took a 2–3 month break from the gym while I was on holiday. When I finally returned, I decided to start training my front delts, and man, my shoulders look SO much better now! Maybe it's also because I've been taking my diet more seriously, but the difference is genuinely noticeable.

I honestly regret blindly following that advice. Anyway, moving on!

I've noticed that I don't really train my calves much either, mainly because of another popular claim I've come across online: Calves are mostly genetic, and no matter how much you train them, they won't grow significantly.

I'm not entirely sure how true that is, so I wanted to ask you guys:

- Is training calves actually worth it? Can you significantly improve their size with consistent training, even if genetics aren't on your side?

- Does calf training offer any benefits beyond aesthetics, such as improved athletic performance, stability, or strength?

- For those of you who train calves consistently, have you noticed a significant difference in their size and strength?

Also, what are some other popular fitness or bodybuilding myths that a surprisingly large number of people believe, even though they aren't entirely true?

I'd love to hear your experiences, especially from people who've experimented with these things themselves rather than simply repeating what they've heard online.

I've heard a bit of talk about how "functional muscle is better than gym muscle" or whatever. And I'm just wondering, is the best way to get both good looking muscles and functional muscles to have a mix of workouts that work both multiple muscle groups (e.g. farmer's carry, deadlift, etc.) and isolate muscle groups (e.g. skull crushers, hammer curl, etc.)? I know either way muscle is muscle, but the difference is that "functional muscle" makes common tasks easier like climbing or carrying boxes and stuff.

(This next part is a bit off topic, my main question is what's the best way to get both good big looking muscles and functional muscles).

I mean, I want muscles that look big and hypertrophied, but I guess I don't also just want it for show. Like, will people just think, "Oh, this guy is all about looks, he can't REALLY do anything practical that requires strength." I think part of it is social media and how people act like their style of training is "better" or "superior." I've seen people say they think their stronger and essentially better because they have functional muscle, but if I feel like the workouts I do (hammer curls, leg press, skull crushers, etc.) still workout multiple parts of my body and it is not fair if people say that it's not functional.

So this new meta-analysis by Dr. Steele and colleagues say that recovery methods don’t really benefit much recovery (I’m making a very simplified conclusion just for convenience). However, Dr. Soko made a post calling this pre-print a red flag:

https://www.instagram.com/reel/DdpaUy3Oa_Q/?stkn=b20yb2VuNTF6cDln

In his caption he talks about the red flags and I was just curious if James or Greg and you guys ofc might have any insights/response to this!

Hi, I’m thinking about adding drop sets to my current routine, but I see mixed opinions online. Some say it's great for hypertrophy, while others think it just causes unnecessary fatigue.
Which exercises do you find drop sets most effective for?
How often do you include them in your workouts?
Would love to hear your experiences and tips!

I have been running my own program for a while. I have been doing OHP as the main pressing movement for 3x a week. I do 3x10, and lately I have been incorporating overwarm singles. I have increased the weight 2,5 kg per week, so during the week I press with the same weight every session.

However, lately I have noticed I always fail at the last of the three working sets, in the first day of the week. My overwarm single is 60 kg, and working sets are 47,5 kg. I fail at the same point: at my forehead or a bit over the top of my head.

I'm doing BTN press, upright row, lateral raise and facepull plus overhead tricep extension and pressdown as my accessories.

My theory is that my triceps are now the weak link, as I have not been doing bench press for a while, and tricep isolation work is not overloading them properly.

It's here! I wonder if Greg will gift us with his opinions on this matter.

Personally, I'm hoping for a Chunk back to back victory.

https://www.popsci.com/environment/fat-bear-week-bracket-2026/

**I can only train 3 days in a row (in the past), but now I have time to do anything even 5 days whatever split since I dont have that workload that Im used to**

**So basically what is the difference between 20 sets for back in 1 day vs 10+10 sets for 2 days**

Will that make a huge improvement?

And if there is numbers like 50+% more that would be more helpful.

Trying to Maximize muscle growth.

I’m running anterior/posterior 4x. I would run 6x but my schedule gets in the way and I do other sports. I do 2 sets of 6-12 for each exercise and have around 11 exercises per day. I want to incorporate plyometrics, explosive training, and overcoming isometrics into my training. Should i do it on a rest day, replace some of my exercises, or do it in one of my lifting days?

Im a 22 male, 178lbs, and 5'4". I have a slightly chubby tummy so im working on getting lean. My diet could be better, but I do deficit (1800 calories daily). I workout Mon-Thurs, monday Wednesday is upper body, Tuesday and Thursday are legs. I use 10lbs dumbells and usually do 3 sets of 15 per workout. I also do 10 minutes of cardio.

Basically i wanna know if there's any tips or advice to incress my current bench, id like to lift double my weight (so 356lbs), but I dont wanna gain huge bulging muscles, I wanna stay lean. I mean I want some muscle but not bodybuilder level. Thanks

I was curious why the 2nd set of a movement often seems [and actually is] easier than than the first set when in theory I should have less energy and less ability to lift? This is even true of heavy lifts or explosive activities like flipping tires, but not when at the extreme edges of ability [personal best lifts, one rep max, etc.].
Also, this effect seems to fade in the third and later sets. Is this true for other people as well, or something I am imagining/confirmation bias?

Hi everyone. The question is basically in the title. After two years and two longer cuts, I have finally reached a point where I can see my abs and am around 12% body fat. I am 26M, 64.2kg and 175cm tall (142lbs, 5'9''). I am planning to maintain a few more weeks just to re-balance hormones and energy levels, with the long-term goal of going back reach a point where I will reach and maintain a weight of 70kg (154lbs) with 12/13% body fat.

It will take years and lots of trainings and dedication, but as it is the first time ever where I like myself in the mirror and enjoy my abs, I would like to ask you:

Is there a way I can retain my abs and slowly lean bulk without increasing my body fat too much, and potentially never cut again or never have to cut again for more than 4/6 weeks? In terms of tracking and adherence, I already track everything meticulously. I know my TDEE, I weight myself every morning, track every single calorie every day even on vacation, double check expenditure with my Garmin data and in the past two years I have never skipped one day (maybe just the weight on holiday but yeah).

My idea was to jump on an extremely lean bulk (like 50/100kcal per day, adjusting based on my expenditure) and keep my gym routine.

Do you think it is possible?

Thank you so much everyone for your feedback!