u/Formal-Thought-3599

My routine before was mostly 3 x 10-12 sets on most of my exercises. I have been told by multiple people to lower the volume, I have started eating more calories to try and kick start my self again. Should I lower the volume and up the intensity with most sets of 2 x 6-10 in that range and progressively overload with last set to failure on some exercises or should I try a completely different method. My split is PPLRULR and I do around 6 exercises per session. Any help much appreciated.

You may have seen my post, it got 44k views in this sub and I said that I was struggling with my lifts progressing. I’m very sorry if you have seen my posts a lot and I have appreciated a lot of your guys support. My previous split was really high volume, many people recommended me to remove exercises or lower the volume. I’ve gone for something much more like this, I haven’t attached the upper and lower as I’m not sure yet. The aim is 1-2 RIR and then last set is a failure set but not on every exercise as don’t want to halt recovery. I also was told to remove some exercises but not sure what exercises to remove.

Push
Incline chest press (dumbbell or smiths) 3 sets 6-8 last set to failure
Chest fly (machine) 2 sets x 8-10
Shoulder press (dumbbells) 2 sets 8-10
Single arm lateral raises (cable) 2 sets 8-10
Tricep push down 2 sets 6-8
Overhead tricep extension 2 sets 8-10 both to failure

PULL
Lat pulldown wide grip (cable) 3 sets x 6-8
Chest supported Seated row (machine) 2 sets x 8-10
Seated row (cable) 2 sets x 8-10
Rear delt flies (machine) 3 sets 8-12
Hammer curl (cable) 2 sets 8-10
Bayesian curls (cable) 2 sets 8-10

LEGS
Heavy Smith Squat – 3 × 6-8
RDL – 2 × 8–10
Leg Extension – 2 × 10–12
Lying Leg Curl – 2 × 10–12
Calf Extension – 3 × 8-10
Adductor – 2 × 8–10

Once again sorry for posting repetitively but all of you have been so kind to support and help.

My lifts were progressing great in the gym but now it’s all kinda like halted and slowed down, I’m 4 months in pushing 5 months now. I track my sleep every night I get 7 and a half to 8 hours every night. My diet is on point and I’m hitting protein goals constantly, I’m 6,1 and weigh 154lbs and getting 150g of protein a day.

This is my split and I think it’s not aggressive and is doing well but I’m not sure what to do.

Push
Incline chest press (dumbbell or smiths) 3 sets x 10
Chest fly (machine) 2 sets x 8
Single arm lateral raises (cable) 3 sets x 10-12
Shoulder press (dumbbells ) 3 sets x 10-12
Tricep push down 3 sets x 8-10
Overhead tricep extension 3 x 10

PULL
Lat pulldown wide grip (cable) 3 x 10-12
Chest supported Seated row (machine) 3 x 8-10
Seated row (cable) 3 x 10-12
Rear delt flies (machine) 3 x 8
Hammer curl (cable) 3 x 10-12
Bayesian curls (cable) 3 x 8-10

LEGS
Smiths squats (smiths) 2 x 10-12
RDL (smiths) 3 x 8-10
Leg press horizontal (machine) 3 x 10-12
Leg extension (machine) 3 x 10-12
Lying leg curl (machine) 3 x 10-12
Calf extension (machine) 3 x 10-12
Adductor (machine) 2 x 8-10

UPPER
Incline smith press 3 x 8-12
Chest fly (machine) 2 sets x 8-12
Lat pulldown narrow grip (cable) 3 sets x 8-10
Machine back row (cable) 2 sets x 8-10
Rear delt fly (cable) 2 sets x 8-10
Single arm cable lat raises (cable) 3x8-10
Tricep extension (cable) 2 x 8-10
Preacher curl (machine) 2 x 8-10

Lower quad focused
Leg press 2 x 6-8
Abductor 2 x 10
Calf extension 2 x 8-10
Lying leg curl 3 x 8
Leg extension 2 x 8
Squats 2 x 8

Any help in what may be up and any help is much appreciated.

Push
Incline chest press (dumbbell or smiths) 3 sets x 10
Chest fly (machine) 2 sets x 8
Single arm lateral raises (cable) 3 sets x 10-12
Shoulder press (dumbbells ) 3 sets x 10-12
Tricep push down 3 sets x 8-10
Overhead tricep extension 3 x 10

PULL
Lat pulldown (cable) 3 x 10-12
Chest supported Seated row (machine) 3 x 8-10
Seated row (cable) 3 x 10-12
Rear delt flies (machine) 3 x 8
Hammer curl (cable) 3 x 10-12
Bayesian curls (cable) 3 x 8-10

LEGS
Calf extension (machine) 3 x 10-12
Leg extension (machine) 3 x 10-12
Leg press horizontal (machine) 3 x 10-12
Lying leg curl (machine) 3 x 10-12
Adductor (machine) 2 x 8-10
Smiths squats (smiths) 2 x 10-12
RDL (smiths) 3 x 8-10

Rest

UPPER
Incline smith press 3 x 8-12
Chest fly (machine) 2 sets x 8-12
Lat pulldown (cable) 3 sets x 8-10
Machine back row (cable) 2 sets x 8-10
Single arm cable lat raises (cable) 3x8-10
Tricep extension (cable) 2 x 8-10
Preacher curl (machine) 2 x 8-10

Lower quad focused
Leg press 2 x 6-8
Abductor 2 x 10
Calf extension 2 x 8-10
Lying leg curl 3 x 8
Leg extension 2 x 8
Squats 2 x 8
Rear delts fly

Rest

Push:
Tricep push down 3 sets x 8-10
Overhead tricep extension 3 x 10

Upper:
Tricep extension (cable) 2 x 8-10

Pull:
Hammer curl (cable) 3 x 10-12
Bayesian curls (cable) 3 x 8-10

Upper:
Preacher curl (machine) 2 x 8-10

I haven’t seen much bicep growth but I’ve seen a lot of tricep growth personally. Only been lifting for 4 months so maybe shouldn’t be stressing much, lifts been going up though and getting nutrition perfect everyday so any help is appreciated.

I am a male, I’m 16 and I was told my ab muscles are slightly split by my doctor. There isn’t significant doming but my top 2 abdominal muscles are about 2 fingers apart at the top and get a little wider at the bottom. I requested a referral to physiotherapist to help fix it but I have to wait a month to see the doctor again and then they have to refer. I am very active and want to train abs, is there a set of good exercises that will help bring my core muscles back together and should I train the abdominal muscles.

PS: I think I got the separation from previous improper form when doing exercises before.