Leon has a V-taper and low body fat, but that goes without saying. His main strengths are agility and endurance. However, he also has hypertrophied arms, upper chest, and shoulders—which is impossible to achieve without dedicated hypertrophy training. How can you combine his endless endurance, agility, and athletic physique?
Former powerlifter here, now focused on building quality muscle. In powerlifting, I’ve always exploded weights from the start to get as much momentum going to get the lift to completion. Now that my focus is on building muscle, I lowered the weights I normally would use and got some results. Now taking that step further, I’ve recently tried completely eliminating any momentum from the start and concentrating on a slow negative. I’m using super strict form and feeling the muscle burn. I had to decrease the weight I would normally use by 50-60%. I haven’t felt ‘beat up’ after my workouts and the next day the soreness is really localized to the muscle group that was worked-not that overall beat up soreness that would happen when training the old way.
Any other lifters experience this after coming from a powerlifting past?
Do you think this is a good way to actually build muscle continuously?
I was arguing with ChatGPT about whether 12×3 (12 sets of 3 reps) could be better for muscle growth than 3×12.
My reasoning:
Both are 36 total reps.
With 12×3, I can use much heavier weight.
Since each set is only 3 reps, the individual reps should be higher quality because I’m less fatigued within the set.
If I take every set to failure, 12×3 gives me 12 failure sets, whereas 3×12 only gives me 3.
More hard/quality reps + heavier weight + more sets taken to failure = potentially more hypertrophy.
ChatGPT initially said 3×12 was obviously better for size.
Then I clarified that I’m talking about 12×3 with every set taken to actual failure, not just stopping at 3 reps with 2–3 reps in reserve.
Now ChatGPT admits 12×3 could produce more hypertrophy, but says it can’t honestly claim that it will because more work doesn’t necessarily mean proportionally more growth, and muscle damage isn’t itself the goal.
So who’s actually right here?
Assume:
Same exercise
Same 36 total reps
12×3 = genuinely 3 reps to failure every set
3×12 = genuinely 12 reps to failure every set
Ignore time efficiency and convenience completely
Which protocol would you expect to produce more muscle growth, and why?
I’m genuinely curious whether my logic is sound or if I’m missing something fundamental about hypertrophy.
Now off course 12x3 is a little bit insane i’m aware of that but what if…
I wanted to put some actual numbers behind the question: among powerlifters who compete again the following year, how much progress do lifters of a similar age and strength level typically make?
I used OpenPowerlifting data to look at year-to-year changes in DOTS for raw full-power lifters. As expected, older and stronger lifters generally improved more slowly, but I was more interested in quantifying the size of that difference than simply saying that progress slows with age and advancement.
The analysis uses 123,173 year-to-year comparisons from sanctioned raw full-power results from 2010 onward. For lifters with multiple meets in a year, I used their best DOTS performance and compared it with their best DOTS performance in the following year.
Plots per sex and age groups can be found here:
https://gymlog.info/articles/powerlifting-dots-improvement/
I also built a calculator that tries to make the comparison more individual.
Instead of comparing you with everyone at roughly the same DOTS, it finds lifters who were similar in:
* sex
* age
* bodyweight
* DOTS
* the relative contribution of squat, bench, and deadlift to their total
It keeps the closest result from each person and uses 100 unique lifters. It then looks at how those lifters performed when they competed again roughly a year later.
The output shows the median change and the middle 50% and 80% of outcomes for DOTS, squat, bench, and deadlift. I think the ranges are probably more useful than the median itself, since otherwise similar lifters can still have very different years.
You can also expand the matched-lifter table and inspect the actual comparisons behind the estimate.
Calculator and charts:
https://gymlog.info/tools/powerlifting-progress/
There are some important limitations. Most notably, this only describes lifters who recorded another qualifying competition result the following year, so it does not capture people who stopped competing, were injured, or otherwise disappeared from the dataset. OpenPowerlifting also doesn't tell me things like training age, programming, consistency, injury status, or whether someone was intentionally gaining or losing weight. So keep that in mind and take the results with a grain of salt. Don't treat the median as a target, check the ranges.
Hey,
as I always struggled with classic workout plans I recently stumbled upon MED training for hypertrophy. Trying to focus on the basics with limited knowledge I came up with the following plan:
Day 1
Chest press- 3 Sets
Leg press - 2 Sets
Row on a bench with dumbells - 2 sets
Triceps extensions - 2 Sets
Day 2
Chin ups - 2-3 sets
Shoulder press with dumbells - 2 sets
Hip thrust - 2 Sets
Bicep Curls - 2 Sets
I normally do 3 workouts a week, but consider 2 workouts a week as sufficient, when my week is busy.
I try to take every set to failure or 1 RIR.
This way it's the first time in my life, that a plan feels sustainable. I have been training consistently for the last 5 months. Past attempts with higher volume plans caused me to "burn out" after a few weeks or months. Progressive overload works good to this point.
As I'm very interested in this approach I got the book Train smarter not harder by Dr. Paks. This caused some confusion for me:
Sometimes he refers to 6 basic movement patterns (vert. and horiz. pull, vert. and horiz. push, squat and hip hinge). Other times he refers to muscle groups.
As a threshold for hypertrophy he states at least 4 sets/muscle per week.
This makes it hard for me to understand, what an actual science base minimalistc workout routine might look like.
The example plans in the book caused even more confusion (summarized by AI):
1-Day Routine
Exercises & Sets per Session:
Squat pattern: 2 sets
Hip hinge pattern: 2 sets
Horizontal press: 2 sets
Horizontal pull: 2 sets
Vertical pull: 2 sets
Biceps isolation: 2 sets
Triceps isolation: 2 sets
Weekly Muscle Group Tally:
Quads: 2 sets (Squat) — Below 4-set target
Hamstrings: 2 sets (Hip Hinge) — Below 4-set target
Chest: 2 sets (Horizontal Press) — Below 4-set target
Back: 4 sets (Horizontal + Vertical Pull) — Meets target
Shoulders: 2 sets (Indirect via Horizontal Press)
Arms (Biceps/Triceps): 4–6 sets (2 direct isolation + 2–4 compound synergy) — Meets target
Glutes: 4 sets (Squat + Hip Hinge) — Meets target
Calves: 0 sets
2-Day Routine
Exercises & Sets per Session:
Day 1: Squat pattern (2–3 sets), Hip hinge pattern (2–3 sets), Leg Extension machine (2 sets), Leg Curl machine (2 sets), Vertical pull (3 sets), Calf raises (2 sets)
Day 2: Horizontal press (3–4 sets), Vertical press (2 sets), Horizontal pull (2–3 sets), Lateral raises (2 sets), Triceps isolation (2 sets), Biceps isolation (2 sets)
Weekly Muscle Group Tally:
Quads: 4–5 sets (Squat + Leg Extension) — Meets target
Hamstrings: 4–5 sets (Hip Hinge + Leg Curl) — Meets target
Chest: 3–4 sets (Horizontal Press) — Meets target
Back: 5–6 sets (Vertical + Horizontal Pull) — Meets target
Shoulders: 4 direct sets (Vertical Press + Lateral Raises) + indirect chest overlap — Meets target
Arms (Biceps/Triceps): 7–8 sets (2 direct isolation + 5–6 compound synergy) — Meets target
Glutes: 4–6 sets (Squat + Hip Hinge) — Meets target
Calves: 2 sets (Calf raises)
3-Day Routine
Exercises & Sets per Session:
Day 1: Horizontal press (2–3 sets), Vertical press (2–3 sets), Triceps isolation (2–3 sets)
Day 2: Hip hinge pattern (2–3 sets), Horizontal pull (2–3 sets), Vertical pull (2–3 sets), Biceps isolation (2–3 sets)
Day 3: Squat pattern (2–3 sets), Lateral raises (2–3 sets), Horizontal pull (2–3 sets), Calf raises (2–3 sets)
Weekly Muscle Group Tally:
Quads: 2–3 sets (Squat) — Below 4-set target
Hamstrings: 2–3 sets (Hip Hinge) — Below 4-set target
Chest: 2–3 sets (Horizontal Press) — Below 4-set target
Back: 6–9 sets (3 pulling movements across Days 2 and 3) — Meets target
Shoulders: 4–6 direct sets (Vertical Press + Lateral Raises) + indirect chest overlap — Meets target
Arms (Biceps/Triceps): 6–9+ sets (2–3 direct isolation + 4–6 compound synergy) — Meets target
Glutes: 4–6 sets (Squat + Hip Hinge) — Meets target
Calves: 2–3 sets (Calf raises)
As you can see, there is no vertical push in the 1 day routine. Some muscle groups clearly stay under the states threshold of 4 sets/week. While the 2 day workout mostly meets the target, the 3 day plan has some areas under the threshold, while others (eg back) go up to 6-9 sets/week.
Probably I'm just confused because of the mix up between muscle, muscle group and movement pattern, but I really want to understand the underlying principle.
I'm convinced that a minimalistic routine would help a lot of people, who struggle with higher volume plans - as it is for me.
Maybe someone could break it down to a simple principle for me, that I can use for future adaptations?
Thanks for reading and sorry for rough english!
Hi,
So i've been running 3x full body every week, been super nice to me, although its draining, ive seen some rather great results. Though i have an issue, my left knee is struggling lol. Exercises where i bend my knee with a lot of force gives me this weird feeling preceding pain. It's probably from an injury or my stupidly long hikes, maybe inadequate warm up.
I was planning to let me left knee rest for a month or so until it chills again, if it doesn't ill see a doctor. However, I dont want to stop training legs obviously. I generally run the same exercises everytime i go, but i had to stop leg curls, extensions and my leg press. All of them I used to run unilaterally. I still do 1 set each day for calves, adduction, abduction. but want something for the glutes, hams and quads that would do minimal harm to my left knee temporarily.
Thank you
I dunno, I drink a lot of espressos and my body composition is not optimal!
How long do you rest between heavy sets?
I'm somewhere between 1:30 and 2:00 depending on the lift, but I've been wondering if that's too short for the heavy stuff.
From what I've read, the research kind of says it is. For heavy low rep work on the big lifts, most of it points to 2 to 3 minutes, and there's a Schoenfeld study where 3 min beat 1 min for both strength and size. The reasoning makes sense too. After a heavy set you're mostly waiting on your muscles to refill their energy stores and your nervous system to settle, not your cardio.
So I'm curious how everyone here actually does it. Are you a strict clock watcher, or do you just go when you feel ready? And has anyone noticed a real difference in their numbers from resting longer?
Should I incorporate TVA practice(Abdominal Drawing-In Maneuver, Vacuums, pelvic tilts) in to every day or should I alternate days like any other muscle work outs. I'm not looking for muscle bulk really the habit of having it constantly engaged or all ways knitting the ribs in.
And is there any reason to take it if you are?
Hi, I've been doing this variation because I like it but one thing that has been on my mind was whether or not scapula position/movement matters.
Originally I was trying to keep the scapula still as to not engage the traps, but then I thought about it and since traps don't attach to the humerus it shouldn't matter if the scapula moves, no?
I read online to keep it down and still as to avoid traps taking over, but since traps don't attach to the humerus how could they take over? Even if the scapula moves, the humerus should just be moved by the rear delts, no?
Height: 176cm
Weight: 104kg (Started at 121kg on 22 feb 2026)
Age:23
Sex: Male
bf: 33%(not sure since i used Gpt)
From 121kg to 104kg it was just deficit and walking everyday, at that point of time all i cared about was losing my weight.
My current Tdee of 1.2 is 2406kcal, and i am consuming 1400kcal with 190g protein everyday so a deficit of 1000kcal. My friend recently introduced me to the gym 2 weeks ago , i go to the gym 6x a week and walk about 10-15km everyday.
So is what i am doing a cut or recomp? and my biggest fear is that i will end up skinny fat. Please advice thanks❤️
I'm trying to find articles on a time-constrained program by the SBS or MF team. This is the one I've found so far but the template program has an SBD focus. I'm trying to find one without such a focus and then adapt it for my needs.
Context: For the foreseeable future (a year or so), my time is limited to 3x a week for 30 mins each time in my home gym. I have a bench, smith machine, barbells and dumbbells. Supersets and maybe myorep heavy, and I don't want to neglect arm isolation exercises.
I’m doing a low volume, high intensity routine and i need thoughts if my load is good or too much
i lift 5x a week 3 lower sessions and 2 upper
for lower i just do
Bulgarian split squats 75kg 3x5
zercher squats 100kg 3x3
some form of core workout (rn i do hanging knee raises) 3x8
for upper i do
20kg weighted pull ups 3x3
45kg military press 3x5
50kg incline bench 3x5
20lbs low to hi chest fly 2x8 (failure for me)
for all the exercises id say theyr probably 90% of my 1rm and could probably squeeze out 1-2 reps before i fail
is this an okay volume? i try to limit the number of reps and numbers of exercises per session cuz i rlly like lifting heavy but idk if this is a gud volume
i deaload / take a week off like atleast once every 2 months
TLDR: I do two to three high intensity and low volume compound movements 5x a week is this a good load or am I leading myself to injurt/cns fatugue
I'm a guy in my 30s (165 cm, currently hovering between 66.5 kg and 69.5 kg) and I've had skinny legs my whole life. Out of all the muscle groups, my quads and calves are the ones I want to grow the most. But even after pushing hard in the gym, I’m seeing little to no growth in my lower body, even though my upper body is visibly getting bigger.
I suspect my diet might be the bottleneck. I don't track calories strictly because I prefer to keep things simple; instead, I intuitively eat at maintenance to make sure I never cross the 70 kg mark. Because I already have some belly fat and am a bit heavy for my height, my goal was to stay at maintenance and build muscle through body recomposition.
While this approach is working great for my upper body, my legs are completely stalled. Is eating at maintenance preventing my quads from growing? Should I drop the fear of putting on a bit more belly fat and commit to a bulk up to 75 kg over the next 6 months?
For someone who is a little overweight, shouldn't eating at maintenance be enough to grow legs? Or do large muscles like the legs demand more energy than what the body is willing to pull from stored fat?
What are your thoughts? Has anyone else dealt with this?
Little bit of interesting data regarding my personal training (I’ve logged everything religiously since 2024)
Starting in 02/28/26, I utilized drop sets as the most time efficient way to program extra volume into my sessions, focusing on extremely high weight, low reps that taper down to moderate reps and moderate weight (following research showing total volume was a more potent stimulus for muscle and strength training than anything else).
The following analysis is on how that extra volume has influenced my strength (Sorry for the misleading title).
I used one of my research AI shells through my doctoral program to compare this data over a similar time period ending on 02/22/26 that followed more conventional training (8-10 reps for 4 sets at about 65-70% RPE). For the two 162-day periods:
* Pre/drop-set-period: 09/14/2025–02/22/2026*
* Drop-set-heavy: 02/28/2026–08/08/2026*
Each day, a 1RM was calculated from my best set of each day using the Brzycki equation for 1–10 reps. I then measured the strength trend across each entire 162-day period via matched workouts that I utilized consistently.
The training structure shows a clear increase in sets/ session, volume/session, and sets that include substantial weight drops; all consistent with the training structure switching to a drop-set-heavy regime. Notably, my tonnage per session increased by 16.7% after drop sets were implemented.
Strength Changes
As we can see here, strength increase from the beginning of one period to the end of one period is reflected in the percent increase of that exercise's 1-rep RPE.
From the table, we see that deadlift, squat, incline bench, and seated cable row enjoyed a substantial boost in %change in period strength during the drop set era than they did during the pre-drop set era.
Interestingly, bench press, and lat pull-down saw diminishing returns during the drop set era compared to the pre-drop set era. Sled leg press was primarily static.
Interpreting this personally, I believe my bench press, lat pull-down, and sled leg press saw diminishing returns because I had already trained these movements to plateau. The plateau I hit is what motivated me to switch up the training style to continue reaping gains. The fact that I actually saw gains during the second period speaks more to me because I had pretty much stopped progressing on these movements prior to implementation of the drop sets.
My lat pull-down likely atrophied due to a switch in routine: I eliminated high rep pull ups/ muscle-ups in the drop-set heavy era that I had been utilizing in the conventional period.
Now, I would be remiss to mention that these observations have some major confounders:
During the drop set era, I also:
* trained 55% more frequently
* increasingly emphasized heavy compound strength work
* likely became technically better at the lifts with the greatest % change
* the training changes suggest I was more “motivated” in the second period, which likely influences results.
However, matched overall strength trend roughly doubled from +4.7% to +10.2% after the program became heavily drop-set oriented despite average reps/set actually dropping about 20%.
The only valid conclusion the data shows is that I did get stronger in the second period than during the first as the confounders make it impossible to determine if the drop-sets were the primary determinant of the strength gains.
Overall, it’s just a longitudinal look at a single data point (me), but it’s pretty interesting to me to see how some evidence-based programming can really influence your gains. The review that inspired this program is linked below.
Best of luck https://www.sciencedirect.com/science/article/pii/S2095254625000869?fr=RR-2&ref=pdf_download&rr=a299d7e99b1ab1d6
*Lean mass did increase from 164.7lb to 168.5lb between February and the end of July via in-body scan.
FFMI increased from 23.6 to 24.2 (I'm 5’10”)
I didn't have this project in mind when doing the in-body, so I don't have an In-body for the beginning of period 1
I'm not really interested in a total body building exercise routeing. i have a workout schedule that suits me butt I want a bigger but and have found the information on how to grow muscles bigger/faster to be very convoluted and am really just wanting to know how to apply the ideas of is it better to do more reps at lower resistance vs less reps at higher resistance?
Hello SBS Crowd! I'm beginning to develop an interest in Kinesiology, and I'm particularly interested in the subtle differences between these 2 movements
Both are Single Arm movements, and both perform Horizontal Abduction due to moving your arm across the body, but in one the body is parallel to the ground and in the other, it's perpendicular
How does this small change in body position affect the deltoid segments being worked?
It's my understanding that in the Flat Lying version, the rear delt is loaded in the most stretched aspect, while in the Powel Raise, it's loaded in the mid range
However, in the Powel Raise, if you raise your arms in the scapular plane, you hit the Lateral Delt. I actually got the sickest pump when I tried these
What is your guys' opinion? What are some other things I might be missing, and ultimately which is better for progressive overload? In my experience, I couldn't use heavy weight on my rear Delts as I feel momentum or other muscles taking over
Obviously, a cable or machine would get the job done easier but I'm purely interested in learning and implementing these free weight versions. I'd appreciate the help, thanks!
Hello
In my training I incorporate next:
Scott Bench (~45°) Cable Curls
Isometric Hold at top position muscles fully contracted with approx 75% of 1Rm to position failure, this servs for metabolic stress accomulation trough 40+ seconds of constant tension. Then 40 seconds rest followed by clusters sets of 2 reps AMSAP.
Now if somebody can help with knowledge or link to sciantific work (like ones of Danny Lum and friends). Im interested in Quasi Isometric Eccentric, I know there application is best at long muscle lengths followed by weight stretch ( ressist weight on way down aftet hold).
But how this works with 60/65/70/75/80% of intensiti in top position hold to posution failure and resist eccentric part to bottom position of ROM? How acts stuff like miosin, actin, titin, sacromere besides of accomulation of enormus metabolic stress because muscle is totaly fatigue???
Thanks!
is that 10-15 for lats, 10-15 for upper traps, 10-15 for mid traps, 10-15 for rear delt, 10-15 for side delt, 10-15 for front delt, 10-15 for brachialis, 10-15 for biceps, etc?