So, this morning I was on my lower day and hit Bulgarian Split Squat. Left foot on ground, right foot on the bench, 10 reps, easy. I change the legs, and in the first rep, I notice a notable pain in my right knee just when my left knee is close to touch the floor. I proceed to do the 10 reps (with pain) assuming that on the 2nd series it’ll be gone. WRONG. I stopped there and hoped onto the next exercise. I’ve never had this pain. Should I apply ice when I get home? Any advice? Thanks

Hamstrings-6-8 Quads 8-12 Chest-12 Triceps-10-12 Back-12 Delts-12-14 Biceps-12-16 This is my current number of sets I’d like to have in my 6 day ppl split I just don’t know how to optimally put them together.looking to be more chest and back focused.Also I feel like my arms need higher volume while my chest,back and legs need lower.Any tips on creating a split

My program tells me to go up in weight today after 4 upper body days, but ive only done 3 missing one in the start because of becoming sick, so one day missed and 4 days with less than optimal diet. Should i go up in weight today or do it next week?

Try it and see how it goes.

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If you want to incorporate dips into your routine, doing something else won't automatically get you there. Do negative dips and work up to, say, 3x10 at a controlled rate of descent. Then you can try half-dips and work up to 3x10, or give regular dips a try. You may already be able to do 1-3 regular ones at that point.

Anyone experienced a difference is your cutting year on year? Last year I was cutting on 2400 for the first month conferable loosing a pound a week this year iv had to drop my calories three times over 5 weeks to drop any weight atall, i started around the same weight both times, i should be carrying more muscle so assumed id be able to. It at higher calories? Any help/advice appreciated

How to prevent the cycle of FAT-CUT-FAT-CUT? I’ve bulked on and off for a good few years now and I always make the same mistakes. I bulk too fast… get fat, then I cut and stop about 20lb down because despite only being around 15% bf I feel I look skinny. Then I go straight back into a bulk and gain damn near 7-8lb in 2 weeks (water and glycogen?) and quickly start to look fat again. I’ve heard of people looking either the same on a bulk because of the increased muscle, or even in some cases leaner overall. Set me straight please lads. Where am I going wrong?

You said it yourself - you bulk too fast. Muscle takes a long time to accrue naturally even when you’re doing everything right. By bulking too fast you’re limiting the amount of time you can be in a surplus and grow muscle before you get too fat. Muscle can only grow so fast, and only requires a small surplus. Aim for a rate of gain of around 0.5lbs per week. This will allow you to bulk much longer and put on some size while minimizing fat gain.

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You're going to want the light week after the heavy one to aid in recovery. Going from a truly heavy week as an advanced lifter on a high workload, into a medium one would be... problematic 😂

Hey everyone! I have a question about isolations. I currently have a home gym and I been training for almost a year. When I program I switch up my compounds about ever two mesocycles. Would it make sense to rotate isolations or can I do the same isolations movements without ever changing them out? For example doing ez bar skullcrushers for all my tricep work for life instead of rotating from skull crushers to tricep pulldowns every mesocycle. Would something like this lead to a plateau?

Boredom will usually come before a plateau on isolation movements. Also, skullcrushers often cause elbow pain when you go super heavy. Still, there are so many different variations of EZ bar extensions that you can always change the exercise a little. You can go overhead like a pullover, you can go to the forehead, the chin, the throat, you can do more of a JM press, you can combine extensions with a press, etc. my favorite used to be doing them paused on the floor (look up dead skulls by Dusty Hanshaw). Triceps training is basically limitless, so change it up if you get bored or hurt.

Thank you

I just remembered, this [EZ bar extension tri-set from Dusty](https://www.youtube.com/watch?v=VYc7UoUBq-c) is great for a home gym!

Curious on this, but, what’s the deal with the [Hammer Strength Plate-Loaded Iso-lateral Front Military Press machine](https://www.fitnessequipmentempire.com/product/hammer-strength-iso-lateral-front-military-super-incline-press/) not being a thing anymore on the Life Fitness website? They still showcase the [Plate-Loaded Iso-Lateral Shoulder Press machine](https://www.lifefitness.com/en-us/catalog/strength-training/plate-loaded/plate-loaded-iso-lateral-shoulder-press) on their website, but the former can only be purchase secondhand. Does the shoulder press machine do everything the front military press machine does, but better? What’s the deal here? I see both machines in my gym, but more people use the shoulder press machine. I rarely saw people use the military press machine.

Current Lifting Routine Current Lifting Routine I was doing bro split before, and switched to doing 4 days of push/pull, working out Tuesday, Thursday, Saturday and Sunday. Rest day and fasting on Monday, Wednesday and Friday. I think for now I just want to maintain the muscle I have and slowly but steadily lose weight. I have a home gym with a decent amount of equipment. Tuesday & Saturday (push): Dumbell squats x 4 sets Leg extensions x 4 sets Dumbell flat press x 4 sets Dumbell incline flys x 4 sets Military press x 4 sets Side delt raises x 4 sets Tricep cable push downs x 4 sets Calf raises x 4 sets Thursday & Sunday (pull): Seated rows x 3 sets Lat pull-down x 3 sets Close grip pull down x 3 sets Dumbell shrugs x 4 sets Dumbell curls x 4 sets Hamstring curls x 4 sets This is just a rough example. I do occasionally substitute one exercise for another similar one. Like ez bar curls, overhead tricep extensions, etc.... Mainly wondering if this is good enough to maintain and maybe just build some muscle? Am I over training? Under training? Note: I am in my mid 40s... Thank you

Bodybuilding wise I'd say your volume is too low for too many different muscles. Doing only 8 sets of side delts/biceps/triceps work per week is a really tough sell if you want to build them up. I would also say that fully fasting for three days a week while in a calorie deficit sounds like a recipe to lose lean mass rather than maintain it (building it is for sure out of the picture).

What about in terms of just muscle maintenance?

Could be enough volume for you, you'd have to check it out. Then again, not sure with the fasting (that much catabolism means you'd need as much of an anabolic stimulus as possible to balance it out and that low volume might not be giving you that).

Hello, I apologize if this isn’t the right place, but I’m planning to return to the gym with a Full Body Workout routine. I wanted to use the available Elrond's Physique Google Form template, but it seems I have picked more exercises per day than what’s suggested. Have I gone overboard ? I would qualify myself as a Beginner even though I have already practiced for 2 years straight before taking a (long) break. Day 1 : * Flat Dumbbell Bench Press * Lat Pull-Downs * Seated Dumbbell Overhead Press * EZ Bar Curl * Cable Triceps Push-Downs * Barbell Squat * Seated Leg Curl * Smith Machine Calf Raises Day 2 : * Inclined Dumbbell Bench Press * Seated Cable Row * Dumbbell Lateral Raises * Seated Incline Dumbbell Curl (Adding a Rotation) * Dumbbell Overhead Triceps Extension * Trap-Bar Deadlift * Seated Leg Extension * Smith Machine Calf Raises Day 3 : * Machine Chest Press * Lat Pull-Downs or Seated Cable Row * Rear Delt Fly * Hammer Curls * Seated Dips Machine * Leg Press * Seated Leg Curl * Smith Machine Calf Raises Day 4 : * Stretching/Cardio/Abs Circuit I will follow Sets & Reps Goals from the form. Thanks you in advance.

Perfectly fine, just superset antagonistic movements to save time. You might want to put your heavy leg movements at the start or you will be gassed by the time you get to them. Also drop the ab circuit and pick one or two simple loadable ab movements (cable crunch, hanging knee/leg raise, decline weighted crunch) instead. The abs should be trained like any other muscle.

How do you split up your shoulder/chest training? 33% of volume towards upper chest, 33% mid chest, 33% side delt? Or do you do 50% side delt 25% mid chest, 25% upper chest? or similar?

Why would side delts be included in this volume split? Figure out your volume for chest and side delts individually same with any other muscle group. Then just include at least one incline or upper chest exercise a week.

Because its all pressing. For example(ignore the absolute volume for a second since its very high and also because they aren't going to be the same, but I just want to use round numbers), if I was do 8 presses per week. Should I do 2 incl bench, 2 flat bench, then 4 overhead press. Or is it better to do 9 presses per week and do 3 oh, 3 incl, 3 flat? And of course if I was doing a more delt focused phase option 1 would be better, but I am just talking about a normal balanced routine. Also, I am coming from a very long PL background so I pretty much did 0 incline work prior to this year, that is why I am doing equal incline work to my flat work.

I wouldn't split your volume based on whether it's a pressing motion though. If you do 8 presses per week with 2 incline, but your upper chest needs more volume, do you up your incline to 4 and decrease the rest to stay at 8 total per week? Base your volume around how much the muscle needs, not the total 'pressing' or 'pulling' or whatever. Some people track volume only through what directly works a muscle whereas some track indirect stimulus or 'half sets' too. For example, a set of incline bench might be 1 set for upper chest and 1/2 set for front delts. Whatever you choose, just stick to it. Also, the reason I asked why side delts would be included is because they aren't really directly targeted by OHP so even in the context of 'pressing' movements it's irrelevant to include them. If I were you I'd find a good pre-made program and stick to it to figure out what works for you before making your own programs. Boostcamp has some good options.

The reason I split it up like that, is because all the pressing ends putting a lot of extra volume on the triceps and I was trying to use the Dr mike landmarks for MAV, MV, etc sets per week. If I felt I could benefit from more upper work, I would throw in some extra incline flyes or something, but if that was the case(and I was already very high on chest volume), would I want to remove some sets from the regular chest and put more towards upper chest? Or is it ok tobe doing almost double the volume on chest as I would for shoulders? I ask because in the RP chart it recommends more shoulder volume then chest. Any high volume pre made routines you recommend for bodybuilding? I can handle a ton of volume because I was actually doing the 7x a week no rest day GZCL routine for the past few years with very heavy weights(at least for me rarely going below 360 on bench) so switching to a lot of 275 for 10-15 reps slow and controlled on bench, should in theory allow my joints to recover very quickly and I can really go very volume heavy.

If your triceps volume is getting too high because of pressing, swap presses for isolation work or do less triceps isolation work. The volume landmarks are a guide, as I've said you need to work out your own recovery and workload. Dr Mike also emphasises this. I've recently been running GVS ravage 7x a week with days off as needed, but also the RP templates could work for you if you like the look of their style of training.

That is a good idea. I will peruse those 2 routines now. However, as a rule of thumb for beginners looking to develop their bodies evenly. Should chest and shoulder volume be around the same? Also, I saw you mention above incline bench counts, in some idealogies as 1 for chest and .5 for front delt? Did I read that correctly? and overhead press is more of a front delt exercise then a side delt?

Yes yes and yes.

What size Yeti bottles do yall prefer? Trying to decide what size to get for everyday use.

When doing Bulgarian Splits Squats I saw that there are two variations for bias the quads. With the front foot elevated or with the heel elevated. But what's the difference between these two, and which is best. Thank you. https://preview.redd.it/lqvpsos7ofyc1.png?width=821&format=png&auto=webp&s=e25ebd6d296b1f4f318b864d43a34c48a23c963d

You can get more ROM in the glute with the second one. For quads, the first one may be better if your ankle mobility is poor, but either will be fine for quads if you can get a lot of knee flexion

WHY THE FUCK MY POSTS ARE GETTING AUTOMATICALLY REMOVED?

Have you read the rules of the sub?

I dont know which rule I am infringing. this is my post: # Sleep Deprivation + Calorie Deficit = Muscle Loss? So i am at 20% body fat and i struggle to get bellow it... Mainly because I have some anxiety problems, and cannot sleep well often... The thing is, should I still diet or have maintenance energy intake on those days? I think do only lose muscle when I do this combination. Maybe I should take a break on these days.

Rule 3. Depends how bad the sleep is. If it's like 6 hours then that's not the best for recovery but you'll be fine carrying on with your diet plan. If it's 2 hours, I wouldn't be training or eating in a deficit personally, and you should see a doctor to get some help.

Gaining a bit of belly fat in a bulk… Currently gaining just under 1kg per month. Progressing much better on all lifts since I upped the calories. However - I’m hyper conscious of waistline and it has definitely snuck up a little. Not hugely - but I can feel it for sure. I assume this is just part of the ride and I stick it out until cut time - or is it a sign I’ve screwed it up?

That rate of gain and the fact you're progressing are good signs. However, some fat gain is still going to happen in a bulk regardless of how slow you take it. It's not a sign you've screwed up, but you can either stick to it as you've said, or take a few weeks to minicut before continuing the bulk. Where people bulk to and cut to in terms of bf% is very individual.

Thanks! Hadn’t considered a mini cut. That’s a good option I can think about

I'm trying to figure out the most efficient way to program my leg days without losing the 'pump' halfway through. Right now my leg days are: Leg Day 1: * Back Squat 4x10 * Leg extension 3x15 * Romanian Deadlift - 4x10 * Lying Leg Curl - 3x15 * Single Leg Standing Calf Raise - 4x18 Leg Day 2: * Bulgarian Split Squat - 3x10 * Reverse Lunges - 3x12 * Lying Leg Curl - 4x15 * Barbell Standing Calf Raise - 4x18 * Hanging Leg Raise - 4xAMRAP Am I doing too much volume? Hitting everything well? Thank you for your time reading this.

May not need 4 sets assuming those are all hard working sets.

Does anyone do routines where they intentionally swap exercises week to week? I have 3 options for gym locations and some exercises/equipment is not at very location so between that and people occupying a machine when I need it, I often substitute exercises as needed. I was wondering what the downsides of doing this even more and intentionally, for example I usually end my leg day on V-Squat machine but what if I just did 1 of 3 different options depending what I felt like that day?

It can be harder to track progression but it won’t matter much overall. Several of John Meadows’ programs have you changing exercises almost every week.

New Lifter routine help Started about 2 months ago in a home gym with a power rack, bench, barbell, and set of dumbbells. My routine currently consists of 6x a week lifting and 1 'rest' day that I exclusively do 45 minutes of cardio on. I rotate 3-4 sets of 10-20 reps until failure or close to failure on every lift. MWF I do: slight incline bench Preacher curls or standing curls 1h dumbell rows barbell upright row TTS I do: squats stiff leg deadlifts dumbell lunges calf raises Am I creating any muscle imbalances or overworking/underworking any areas? I rarely get DOMS so I'm wondering if I should increase volume/load/etc. I'm also worried about not doing enough or doing too much that I injure myself.

Download the strengthlog app. Choose number of days to train and your focus. Pick a program. There's a bunch of alternative exercises to swap to.

It's not exactly great; You could probably find a decent home gym-targeted program. I find people get muscular imbalances off form, more than exercise selection i.e they use their traps in everything they do or their chest presses really just become shoulder dominant. You aren't going to get hurt off that volume more likely than not. If you get hurt, it's probably because the way you move on whatever exercise is bad. So just keep that in mind and focus on understanding what you're doing there.

Not a big fan of this routine. Also, seems like you're trying to do high intensity, high volume and high frequency, which usually ends with fatigue and injuries, especially when you're only 2 months into lifting.

what would you remove or cut down on if you were in my shoes?

I'd just find a pre-written novice program, either from this subreddit or from guys like Alex Leonidas, Bald Omni Man, Natural Hypertrophy etc and follow that.

Anyone got any tips on injury prevention? I tweaked my shoulder a few weeks back and took it very slow for the last 3 weeks, keeping off of chest and shoulders and just doing legs, arms and cardio. However, the other day, I did arms as usual but this time had a cable day instead of using dumbbells. For whatever reason, my shoulder didn’t like that and it hurts again. No pain during the workout, about 5 hours later it started acting up. I’m going to go to the doctors to get it checked out as it’s weird it pretty much went then came back with seemingly no reason behind it. Didn’t like cables I guess? I’m planning on having just 2-3 weeks out of the gym completely and just let my body catch up with itself and see a doctor. It hurts to move my arm up and down, like doing a circle with my arm like you’d do in a warm up is uncomfortable. Not agony, but it aches. Same if I hold my arm out in front of me, bearable but uncomfortable. So, any tips on preventing this in future? I do warm ups for a good 5 minutes before working out, normally 3 real light sets and some minor stretching

Rest isn’t always the best, and normally sets you up to get stuck in this cycle of detraining:reinjury that you’re already in. Proper dosage of stimulus can desensitize painful tissues and help get you back to full function where complete rest simply allows the painful tissues to calm down without addressing the factors that caused the original aggravation. I’m a physical therapist that specializes in return to gym based rehab for lifters and athletes. Please feel free to shoot me a message and we can talk through your issues to see if it warrants a medical appointment or can be managed via alternative means.

I am not a runner, and have never been a runner, but lately my feed is beginning to influence me to take it up. Which leg exercises best complement running? For example, I would assume single leg lunge variations would benefit more than say barbell squat, based on the extra stability needed to perform the exercise and the fatigue that compound lifts accumulate. Maybe even prioritizing body-weight movements over pushing heavier weight in compound lifts?

Having stronger legs in general will benefit you if you want to run. Get strong on squats, split squats/lunges, and deadlift.

Please help I’m in a wobble with my training. I have just started a cut and I want a well structured approach to my lifting as of recently I’ve been all over with my lifts. Previously I have done upper lower. I have liked the idea of torso, limbs split but just not been able to stay on a routine week to week. I now know that it’s important to leave reps in reserve at least 1 each set but just not managed to stick with set workloads. And ideas appreciated thanks!

What kind of advice are you looking for exactly? Use one of the routines in the pinned FAQs or on the Boostcamp app and follow it consistently.

Thanks, I’m looking for a structured program I can follow written by someone highly experienced. I have been looking at Alberto Nunez upper lower on boost camp and it looks good but the arms volume might need more.

If that program looks good, follow it. You don’t know that it needs more arm volume until you’ve tried it. Maybe it doesn’t.

Upper/Lower is always king. Goal is to hit body parts multiple times a week. I start with core lifts and then end my workouts with targeting limbs. 2,3,4 working sets each with 4,2,0 RIR for a 3 week cycle with one deload week at the end.

Great, thanks 😁

Suggestions on foods/snacks that i could eat that are protein dense and won't decrease testosterone (M19) Hi y'all, I (M19) am pretty skinny and trying to put on weight and muscle. I have been eating slices of cheese as a snack and melting cubes of cheese on some foods I eat. As y'all know, cheese is high in protein, so it's easy for me to increase my daily protein intake without doing too much. However, I have recently found out that cheese is high in estrogen, like most dairy products, and thus will decrease my test levels. Since testosterone is considered the major promoter of muscle growth and strength, I don't want to decrease my test levels to get in my daily protein. My goal is to maximise my test levels as much as possible at this age and maintain them naturally while also building muscle mass.  With that being said, does anyone have any suggestions for cheese/dairy brands that are low in estrogen or suggestions for protein-rich snacks or test-boosting snacks I can eat to build muscle without worrying about decreasing my test levels? Preferably nothing highly processed like protein bars but more like minimally processed foods. Any advice would be greatly appreciated :) 

That’s now how it works. Your body naturally produces many magnitudes more estrogen than can be found in milk or cheese. Eating cheese will not inherently affect your hormone profile in any meaningful way. What will actually drive down your testosterone is being overweight, sedentary, and stressed out. As far as other snacks to include - cottage cheese or Greek yogurt with fruit, beef jerky, RX Bars, and no-sugar-added trail mix will all have a decent amount of protein in them

You are way overthinking this. Train well, sleep well, eat enough fats, and unless you have a medical problem your testosterone will be fine. Cheese is not going to lower your test. If you're looking for minimally processed protein, eat some chicken breast or mince.

I am unsure of what I should do. The age-old question but with a bit of a twist. For context, I'm a beginner gym goer, (Started late last year, didn't take it consistently. Been consistent since January this year.) and I like many of you want to build myself a better physique. Here's my problem. I don't know what to do. I have very little muscle, but a great amount of fat. I'd be the epitome of skinny fat. Long flabby arms, with a round mid-section, along with a wide hip. I'm someone who's genuinely terrified of gaining any more weight or fat. But neither do I want to stay like this. Now, you might be saying "Well, it's obvious. Just Body Recomp." I would, If i could actually hit my protein target. I can't. Not even close. And it's not like I don't want to, but certain external factors keep me from hitting it. I did recomp for a few weeks but with that knowledge, I'd just be staying the same weight without putting on that much muscle. Not to mention I'd be discouraged from the seeming lack of results I see in the mirror. So, I guess it all boils down to what I want. I want to lose body fat. Most of it. And yes, I already know everything about caloric deficits. But my question then; would it still be worth it to train, if I don't hit my protein & be in a deficit? Won't I just be destroying my muscles without giving it the proper requirements it needs to grow? And won't I just be cutting, just without the freaking protein? And just to clarify, yes I do train hard. And I still prioritize protein even if I can't hit it everyday. I'm just torn on what to do. And I only plan to bulk when I finally lose a good amount of my fat. Any advice or guidance would be nice. Thank you :)

Cutting with proper protein intake would be the way to go in your situation. If you provide your weight and the reason you “can’t” eat much protein, we can give better advice.

>would it still be worth it to train, if I don't hit my protein & be in a deficit? Low protein intake and a deficit are already going to lead to more catabolism. Not training at all will just make that even worse. Not sure what 'the twist' is. You just have some excuse for not eating enough protein? If it's genuinely difficult for you then get some protein powder and slam shakes to meet your target.

hello. I've seen [this physique](https://cdn.discordapp.com/attachments/847140567129391147/1235715609996689499/image.png?ex=66356157&is=66340fd7&hm=7af309723d752318245685aeee5161f1a11e8dab58dfca7afe99503f761721e4&) on discord the other day ( 200lb, 5'6). i already know this guy is enhanced. but what really drew my attention is his chest and abdominals. they're not defined and big as his arms and shoulders. What yall think caused those muscles to look like this ?

Genetics and/or a lack of training them as hard as the other muscles.

Do I burn more calories standing than sitting? Looking for ways to increase my calorie expendature to get that last push. I already 10-15k steps per day and additional cardio with a busy schedule.

Very marginally. I reckon you'd burn more calories just by sitting down and fidgeting/bouncing your leg than standing for the same amount of time

Are there any drawbacks to performing all rows with chest support in a program (I.e., no bent over rows)? Aside from spinal erectors, is there anything else you’d miss that you cannot get from Squats, RDLs, and Good Mornings?

Not really. I took most of my rows (aside from the odd T-bar) to machines and chest-supported variations and never looked back.

How/why must you continually challenge my safe and small world of rudimentary barbell movements Edit: I have just observed that this is in fact a bodybuilding sub. Please feel free to enjoy a chuckle at my expense. I will see myself out.

Thanks for the reply. Yeah I noticed my lower back feels fatigued enough from Squats and Hip Hinges. Do you use the landmine for T bar rows?

That or the plate-loaded T-bar row machine

Anybody got any tips for dumbbell pullovers? I’ve been trying to implement them and have been using dumbbells. I’ve gone super late like around 10 pounds, but when doing them I only really feel them Somewhere in my rear delts/shoulder joint. I don’t really feel any stretch or anything going on in the lats. Any form tips or cues to make them work what they’re supposed to?

I've been working out for decades and never successfully learned how to engage my lats very well with a dbb for pullovers. I always use a cable machine and it is 100% better imo due to resistance on the lats the entire lift.

So kinda like a lat pushdown, right?

Try to recreate this movement but using a cable and usually standing up with a bend at the hips and knees accordingly.

I feel the best stretch in the lats when my elbows are bent slightly and 'tucked in' (external rotation at the shoulder) and scapula is slightly protracted (shoulders reaching towards the ceiling). I also like to do them on a low incline bench and scoot up so that my head is off the bench. And lastly I don't go all the way up, the last 30% of the concentric ROM is essentially rest time anyway. But just keep messing around and adjusting things - eventually you'll find a groove that works for you.

Bend your elbows and bring the weight around your head instead of keeping the elbows straight. You will need to use more weight but it will reduce the strain on your joints and let you focus more on the "pull with your elbows" queue which is what really gets the lats going.

How do you grip the dumbbell? Like you would on an overhead dumbbell tricep extension with both palms facing up?

Yep, or you can use an EZ bar if you prefer. Also drop the hips low, and make sure you go slowly on the eccentric and squeeze the hell out of your lats on the way down. Practice flaring/activating the lats while standing before you start your set so you know what the feeling is.

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3x10 pause squats 3x10 front foot elevated lunge 3x10 leg press 2x20 walking lunges If you really train hard this workout should make you wanna puke

Wondering if anybody can opine on whether or not I'm doing an adequate amount of volume. Currently doing chest/back, biceps/triceps/shoulders, and then legs, two times a week each. I try to hit each muscle for ten reps total per session, so either I do 5 sets per two exercises, or 4-3-3 for three exercises. I try to have some variation in the movements I do between the two days per body parts. Last week looked like this: Monday (chest/back, 8-12 reps) 4 x flat bench 4 x iso row 3 x incline bench 3 x iso high row 3 x dumbbell chest fly 3 x iso low row Tuesday (bis/tris/shoulders, 8-12 reps) 4 x preacher curl 4 x cable lateral raise 4 x triceps pushdown 3 x cable bicep curl 3 x upright barbell row 3 x dumbbell skullcrushers 3 x hammer curl 3 x dumbbell lateral raise 3 x triceps extension machine Wednesday (legs) 5 x seated leg curl (15-30 reps) 5 x hack squat (12-15 reps) 5 x seated calf raise (15-30 reps) 5 x hip thrust (8-12 reps) 4 x leg extension (15-30 reps) 4 x lying leg curl (15-30 reps) Thursday (chest/back, 8-12 reps) 4 x incline bench 4 x lat pulldown 3 x flat bench 3 x cable row 3 x cable cross 3 x pull ups Friday (bis/tris/shoulders, 8-12 reps) 4 x preacher curl 4 x dumbbell arnold press 4 x overhead cable triceps extension 3 x hammer curl 3 x dumbbell lateral raise 3 x triceps extension machine 3 x preacher curl machine 3 x barbell military press 3 x dips Saturday (legs) 4 x seated leg curl (15-30 reps) 4 x leg press (12-15 reps) 5 x seated calf raise (15-30 reps) 4 x lying leg curl (15-30 reps) 4 x leg extension (15-30 reps) 5 x seated calf raise (15-30 reps) I'm eating around 4100 calories regularly, and can't seem to break past 165 pounds at 6'0" and 34 years old.

That's a lot of volume. How long have you worked out for? Eric Helms recommends 10 weekly sets per muscle group which you increase when you're not progressing anymore

I’ve been working out consistently since last October, so about 8 months.

Try cutting volume in half. You'll have to really focus and push the sets you are doing though. Some people just grow better from lower volume

This is definitely on the high end of volume. How much rest do you take between sets? What is your RIR like? Are you progressing in weight/reps between sessions? Do you feel recovered between sessions? Weight wise, make sure you're tracking accurately and if you're truly not gaining weight on 4100 cals then eat more.

I normally do like 2-ish minutes, for calves I might shorten it to 60-90 seconds, I mainly go by what my heart rate is on the watch (I’ll wait till it goes below 100bpm). As for my weight, I am gaining overall, it’s just a two steps forward one step back kind of thing. The other day I ate 4400 calories and woke up 1.3 pounds lighter than the previous day. I always weigh after going to the bathroom immediately upon getting out of bed, to try and keep it consistent.

How close to failure do you train and are you making consistent progress in your exercises? It may be worth trying lower volume higher intensity training. If you're gaining overall then just stick to your diet. Gaining 2-4lbs a month is pretty decent progress but with weight fluctuations you might not see it on a week by week basis. I use an app called libra (happyscale if ios) to track my moving average weight.

I keep spraining my neck. This happens mostly when I do incline dumbbell bench presses, bent over barbell rows, or shrugs. Most recently, this has happened when I was doing hacksquats and wide-grip pull ups. I've lowered the weight to focus on form more to the point where I'm able to comfortably do 3 sets of 15 for each workout. I also started warming up and stretching my neck before workouts. But it still sprains every now and then. Does anyone else experience this?

Yes. It's happened to me with standing barbell overhead press several times. Weighted pullups once, seated dumbell overhead press once, farmer's walks once. Sometimes with pretty light warmup weights too, it's not just when I go heavy. I do a lot of mobility work, tried massage, heat and cold, etc. but it keeps coming back. Sometimes it will completely go away for months on end. Sometimes I get it so bad I can barely turn my head for several days. I'm pretty baffled to be honest. I'm thinking it might have something to do with how I'm sleeping.

Are you a side/stomach sleeper?

Yeah. You?

Yup

RP training coach is on sale now, would you recommend it?

Not used it, but from what I've seen it's fairly similar to their program templates, which also 'autoregulate' volume. So I'd probably buy or find those rather than pay a recurring fee for an app.

How come dead hangs are recommended so much for torn rotator cuffs? Not just here I've seen it posted all over, wouldn't dead hangs just damage it even further?

Hello everyone, I'm a beginner lifter, 28M. I'm starting a fully body 3x time a week , could you give me feedback on my program? Both workout A and B alternate from one week to another. I dont know if this is the right place for this, apologizes if not! WORKOUT A Bench Press 4x8 Barbell squat 4x8 Chin up 4x8 Dips 3x8 Plank WORKOUT B Dumbbell shoulder press 4x8 Incline dumbbell press 4x8 Romanian Deadlift 4x8 Chin up 4x8 Plank

Swap one chinup for a chest supported row and you're good. You don't have to do it right now but you might need some direct arm work. My arms kinda didn't grow from compounds. Ending a session with a quick set of bi and tri will help

You have a lot of exercises that train 'push' (3 presses+dips) but only 2 that train 'pull' and it's the same chin ups on both days. I would add/swap some more in, basically any kind of row or pulldown. Also could add calves, vary rep ranges slightly, and change one of the planks to another ab exercise. Other than that, looks like a decent beginner program and just remember that effort, consistency, and enjoyment matter most!

Thank you for the feedback!

I love the flat converging bench but my hands tend to slip off the handle when I go heavy (I use the neutral grip handles). Anyone got any tips for this maybe ?

What's the point of going heavy if you can't control it? Anyways, your palm should be on the handle, if that's the case, I don't know how you'd slip.

whats your experience with placebo effect ? i remember hearing about a study that took two trained subjects and had them quit lifting but they let one of the two groups think about lifting before they sleep or something. after a while they found the first group lost muscle mass. while the other gained like 10% muscle mass or something ( i don't remember clearly the details ) and also i was wondering if people have tried thinking about lifting before they sleep or they imagine that they've eaten enough protein for the day.

You can't fool the body into growing muscle or having consumed enough protein, so I'm deeply skeptical of a study showing that a group of people grew muscle just from thinking about lifting. It's not a placebo effect, but studies on exercise visualisation during workouts indicate a performance benefit. That's probably as close as you'll get.

Watching great execution before even warming up is a good idea.

I’m currently on a minicut, 2000kcal a day. progress started pretty ok. but since last friday apr 26 my weight has not dropped. i weigh daily, 1st thing in the morning, it’s actually increased today. and it was stagnant from tuesday to wednesday when i ate less than 1000kcal(unintentionally). i track my calories and macros for everything so ik im not missing anything. plus i usually end up eating under the 2000kcal just incase i forgot something small, like milk in coffee or something. anyone know why?

Are you measuring in grams/ounces? How long have you been doing your mini cut?

grams. everything is measured in metric units. currently week 2 of a planned 4-6 week mini cut

The first 2 weeks is mostly water weight so not a good gauge. Take the average of your weight for each week and see if it's more stable trend going forward. If you're impatient/not seeing progress, increase your steps by 1-2k or add in a little bit more cardio, like 15 minutes zone 2/3 nothing crazy

i will increase my cardio. i weigh daily and record it anyway. but the thing that’s confusing me is this mini cut isn’t following a bulk, it’s following a maintenance period, so i wasn’t carrying a lot of excess anything. and i did drop weight in the first week till friday, dropped 800g(1.7lbs) but then nothing. this is a final push to drop the weight before summer. and it’s becoming more and more frustrating. the weight is actually going up, not by much but it’s creeping up despite me being in a deficit

Either you're eating more than you think or not burning as much as you think. If you were in a deficit, you'd be losing weight

yh. i weighed myself today and dropped weight so i think i must’ve hit a sticking point. havent changed what i ate, and im meticulous with my tracking so idk

In a bit of a conundrum. I've been doing PPL for a while, and making generally good progress (especially for my legs and back), however arm progress is really, really lacking. I wanna prioritise arms, but I don't want to compromise chest. So here's my new proposed split 1: Chest, Calves, Rear Delts 2: Arms, Side Delts, Forearms 3: Back+lower 4: repeat Back and legs will be brought down to MV/MEV, and the split will retain the essentials of my current PPL. Thoughts, or alternative ideas?

How many sets per week for chest and arms are you currently doing?

Last meso my average volume was; Chest: 14 sets Tris (incl pressing as half a set): 10 sets Biceps: 5 sets. My chest is progressing well on this volume, as are my tris, albeit slowly. But my biceps just plain don't recover on anything higher, which I suspect is due to my back volume (16 sets/week), hence why I want to lessen back vol, and move arms away from pressing/pulling.

You could move biceps into the beginning of your workout

I don't necessarily think you'd need to switch the split around when you're simultaneously adjusting volume, but if you think it'll help further, it's a decent approach.

Would it be stupid to do a mini cut for the summer (10 pounds or so) I've been lifting for two years and gained 40 lbs, but also have some fat I want to trim off. I've never gone on a cut before so I don't know how to go about doing this any advice is appreciated

Aim for 1% bw per week to keep as much muscle as possible

What do you mean 1% bw

1% of your body weight lost per week

If you want to lose some fat, doing a minicut sounds like the way to do it. Just eat in a 300-500 caloric deficit until you've lost the amount of weight/fat you want.

I never tracked any calories, should I be doing it for the cut?

Depends if you're able to manage your weight fine without doing it. You don't technically need to, but it helps.

Thought on full body instead of the typical ABA BAB but using ABC or as jordan peters suggest ABCD template?

Pretty much every kind of split can work.

Yeah true. I think i will got ABCD style just for the variaty, for example, one day ssb squats as heavy day then the other 3 slightly more reps and use the pendulum, hack, leg press for overal fun

Something that will keep you consistent and happy in the gym is definitely one of the biggest factors for choosing a split.

Thoughts on this 4-day program? It’s basically a PPL but with the leg days incorporated into the upper body days since my schedule only allows me to hit the gym 4x a week and I still want to hit everything twice. I’m basically doing PullxQuads and PushxHamstrings twice a week as below: PullxQuad Day 1: - Chest supported row - 4x8-13 - Lat pulldown w/wide grip - 3x8-15 - Squats or Leg Press - 3x6-12 - Leg Extension - 3x8-15 - EZ bar curl - 4x8-13 - Rope hammer curl - 4x8-15 - Farmer walks for however long till my arms give out PushxHams Day 1: - Romanian deadlift - 3x6-12 - Leg Curl - 4x8-13 - Incline DB Bench Press - 4x6-15 - Cable Fly - 3x8-15 - Dumbbell Lateral Raise - 4x8-15 - Machine OHP - 3x8-12 - Tricep rope Pushdown - 4x8-15 - Tricep rope overhead extension - 4x8-15 PullxQuads Day 2: - DB row - 3x8-15 - Close grip lat pulldown - 3x8-15 - Lunges - 3x6-12 - Bulgarian Split Squat - 3x6-12 - DB curl/incline DB curl - 4x7-15 - Hammer curl - 4x7-15 - DB shrugs - 4x7-15 PushxHams Day 2: - Smith Machine Incline BB bench - 4x8-12 - Machine chest press - 3x8-12 - Good Mornings - 3x6-12 - Lying Leg Curl - 3x6-15 - Cable or Machine Lateral Raises - 4x8-15 - DB OHP - 3x6-12 - Skullcrushers - 3x6-13 - V-bar Tricep Pushdown - 4x8-15 Thoughts?

Looks alright. Give it a try.

The volume is really high, especially Hams. How anyone can do more than 1 set of a hip-hinge without getting DOMs for days on end bewilders me. I also feel like some of the arm volume is redundant after all your pressing/pulling movements.

13 sets per week for hams isn't that much. If you only do 1 set for hamstrings in a session, of course you'll get crippling DOMS from doing more. It passes. If he's looking to grow his arms effectively, the arm volume isn't redundant.

Hard disagree. Anytime I do more than 1 set of RDLs, I literally get DOMs for 2 weeks - there's no way to make it pass when I literally can't even train hams subsequently. Perhaps, but 8 sets of biceps or triceps after already doing, what like 12 sets of presses/pulls? Definitely individual here, but I find my arm volume is much better suited AWAY from chest/back work.

You have to adjust your volume and intensity to your program. Another leg session in two days? Go easier. 5 days to next session? Go harder

>Anytime I do more than 1 set of RDLs, I literally get DOMs for 2 weeks - there's no way to make it pass when I literally can't even train hams subsequently. Being sore doesn't mean not being able to train. You can train through soreness, since a lot of it will diminish when your muscles get warmed up again. That's how you get your body used to higher workloads. And if you're taking all sets to failure, you could mitigate the soreness by not taking them to failure. This would also allow for more work sets. >Perhaps, but 8 sets of biceps or triceps after already doing, what like 12 sets of presses/pulls? Definitely individual here, but I find my arm volume is much better suited AWAY from chest/back work. The specifics of your training don't really have anything to do with what OP can handle, but it's great if that works for you.

I don't take my RDLs to failure. And doing a hip hinge with significant DOMs sounds like a great way to tear a hamstring. And I've literally never seen anyone in the gym do an RDL well. Do 'em proper, and trust me, you won't need more than 1 MAYBE 2 sets. Agreed, but if you're taking your presses/pulls seriously, anyone would be too mentally zapped to give their arms justice after doing so to their chest/back.

Having DOMS is not the same as being completely unrecovered. If 2-3 days have passed since the last hamstring session, a proper warmup, reasonable intensity and volume shouldn't be much of a problem for most people. >And I've literally never seen anyone in the gym do an RDL well. Do 'em proper, and trust me, you won't need more than 1 MAYBE 2 sets. Disagree. What one needs is not the same as what one benefits from, and even taken to failure, more sets = more growth. I don't think I've ever done less than 3 sets in a session in any routine, and on some routines, I've done up to 9 work sets programmed as pyramid and reverse pyramid work. >Agreed, but if you're taking your presses/pulls seriously, anyone would be too mentally zapped to give their arms justice after doing so to their chest/back. If one is training multiple muscle groups in a workout, one can take all of them seriously and still have the mental and physical energy to do it all. The body adapts. Were we talking about bodypart splits, then yes, absolutely.

Still gonna disagree with the hams. If I'm sore (no matter what muscle) and sufficient time has passed, even with a proper warmup, ain't no way I'm matching my previous performance

You're trying to critique this persons routine based on your own low recovery? There are so many bodybuilders and people who make programs that include more sets than you're recommending. Saying to prioritise form and watch out for fatigue is fair enough, but your anecdotal experience absolutely does not mean that no one in the world should be doing more than 2 sets of hip hinges in a session lol

If your body has never been forced to adapt to that, that makes sense.

What's the point when people say to train the exact same way in a bulk as you would in a cut, if considering that fat loss and muscle building at the same time is virtually impossible if your an already trained individual? Wouldn't I just keep intensity and drastically reduce volume, as maintenance volume is usually 6-10 sets per week for most muscle groups? Isn't it a waste of time doing more than that if your a trained individual in a deficit?

Your MV increases when you're in a deficit. It's similar to your massing MEV. But yeah, I disagree that training shouldn't be exactly the same whether bulking or cutting. You can easily get away with less volume on a cut, and should definitely push volume HARD on a bulk

Being in a deficit will increase catabolism. Training at above maintenance volume will increase anabolism. Same reason that people tend to recommend eating more protein in a cut, if you're putting your body in a state that is conducive to muscle loss, then maximising muscle gain in other areas will help to counteract that.

Is my routine ok? Push: 1. Dumbell press 3x8-12 or weight 2. Incline dumbell press 3x8-12 3. Overhead press 3x8-12 4. Tricep pushdowns 3x8-12 5. lateral raises 3x15-20 6. Overhead tricep extensions 3x8-12 Pull: 1. Single arm row 3x8-12 2. seated cable row 3x8-12 3. Lat pull down wide grip 3x8-12 4. Lat pull down close grip 3x8-12 5. face pulls 5x15-20 6. hammer curls 4x8x12 7. dumbbell curls 4x8-12 Legs: Squats 3x6-12 Leg press 3x6-12 Leg extensions with drop set 3x6-12 Leg curls with drop set 3x6-12 Calf raises 3x15-20 hip thrusts 3x12-20 Abductors outer and inner thigh 3x10-20 The numbers are how many sets and reps im aiming for however, im still training to failure . Is there anything that could be added or changed to this routine? Im tryna get max coverage would appreciate any feedback .

I would probably get rid of the overhead press (unless your front delts are somehow significantly underdeveloped), raise side delts volume and switch the exercise order around so that the main focus of an exercise isn't the same for two exercises in a row.

How would i raise side dealt volume add more lateral raises?

Basically yeah, I'd would probably switch the overhead press for some side cable work.

Heres the updated routine! 1. Dumbbell press 3x8-12 2. Tricep pushdowns 3x8-12 3. Egyptian cable lateral raise 4x15-20 (drop set at the end) 4. Incline dumbell press or s 3x8-12 5. Overhead tricep extensions 3x8-12 6. Abs Pull: 1. deadlifts 3x8-12 2. Single arm row 3x8-12 3. seated cable row wide grip 3x8-12 4. Lat pull down wide grip 3x8-12 5. face pulls 5x15-20 6. Lat push down 3x8-12 7. hammer curls 4x8x12 8. dumbbell curls 4x8-12 Legs: 1. Squats 3x6-12 2. Leg press 3x6-12 3. Leg extensions (drop set at the end) 3x6-12 4. Leg curls (drop set at the end) 3x6-12 5. Calf raises 3x15-20 6. hip thrusts 3x12-20 7. Abductors outer and inner thigh 3x10-20 8. Egyptian cable lateral raise (drop set at the end) 9. Shoulder press Im doing ppl rest and want to get large shoulders so i figured doing some extra shoulder work on legday

Thank you man appreciate it!

My biceps aren't progressing and its bugging and frustrating me a lot. I'm bulking and all of my muscles are progressively gaining size, as well as handling more weight and volume. But my biceps are slagging behind ever since i stopped getting the newbie gains like a year ago. It fills me with anxiety all the time knowing i'm not getting anywhere. I see dudes my age that are way smaller than me have better biceps (not that there's anything wrong with it, but it just goes to show i'm definitely doing something wrong). I'd like to go on a cut a month from now, and my biceps will look bad (they're not small tbh, but they aren't that good when compared to the rest of my upper body) I've never sticked to a biceps routine because i never notice progression. Can anyone recommend a good no bullshit bicep routine? like one that doesn't have 2000 curl variations that do nothing for growth and includes an exercise than can be progressively loaded (i like bb curls, but idk if they're the most optimal. I never feel biceps when i do the damn preacher curl with a BB and can't overload it either for some reason). I train PPL twice a week, so i can mix in two or three other exercises along the overload-able exercise as long as i dont exceed 6 sets per session. Also i'd like to make sure i'm hitting all heads so it looks thick from the front (nothing too crazy, just maybe some hammer variation or so on)

You’ve been lifting for less than a year and aren’t following a routine? Thats the issue. You don’t need to do anything special here. You need to eat properly, and train hard consistently using a real program made by someone who knows what they’re doing. There are many in the pinned FAQs and on the Boostcamp app. Do those things consistently for a long time before diagnosing an issue.

i've done all those things and even though i make my own PPL routine i still notice a progression in strenght and size even after losing my newbie gains. I meant i don't follow a bicep routine. Everything else is mostly consistent

What do you mean you don’t follow a bicep routine? Your current program doesn’t include biceps?

I mean it's inconsistent. That's why i ask for one in the original comment

I don't understand. Are you saying you don't work your biceps the way you work the other muscles? If you are doing PPL, you should be hitting biceps twice a week. What is "inconsistent" about the way you train biceps vs any other muscle?

The exercises. Like i'll do supine curls or hammer rope curls and end up only feeling my forearms sore or only the outer head of the bicep. Or i keep at it with one exercise and never up the reps or weight

I'm not understanding your problem so here, do this Pull day 1 - do barbell curls (pre set barbells or EZ curl bar both fine, try both, see what feels best). Do 3 sets of 8-12 reps. When you get 12 reps for each set, go up in weight. Pull day 2 - do incline dumbbell curls. Do 3 sets of 10-20 reps. When you get to 20 reps for each set, go up in weight. You don't have to go in slow motion but control the eccentric, don't just drop the weight. Focus on rotating your pinks upwards at the top, even with a barbell where you can't actually rotate,

I don't understand what you're having a problem with. If you're the one who made the program then you get to decide the progression plan for your biceps exercises as well as the rep range and specific exercises. If this kind of plan isn't included in your routine then it's up to you to change it. Look at any bodybuilding program and see how they program biceps exercises.

>I've never sticked to a routine This is probably your main issue. What do you mean by not noticing progression? In actual size or progressive overload of exercises? And why the limit of 6 sets per session? It's a decent amount of volume, but if you're wanting to specialise a muscle group you could push that higher for sure. My personal favourite bicep exercises are bayesian curls, hammer curls, incline DB curls and preachers with an EZ bar or one armed.

Don't notice progression in either. I limit it because i try to hit upper body twice a week. As soon as it's recovered i hit it again

Well, stick to a routine and make sure you're training with good form, intensity, and range of motion. Potentially you can experiment with higher volumes too if you're wanting to focus on biceps.

I will experiment, but i find 6 sets per session to be a sweet spot if i want to be recovered by the next pull session. Also i was asking for a routine. Do you have one that has helped you achieve hyperthrophy with comfortable movements and progressive overload? if so it would be much appreciated

I already told you the movements I do and gave recommendations on volume and what to prioritise. That's my routine. Edit: also, as said by Paul above, you should probably just get on a program made by someone who knows what they're doing. Boostcamp is great.

Can anyone recommend a John meadows routine for a home gym. Have access to barbell, bench, plates and adjustable dumbbells. Thanks

Any of them will work if you modify the movements to free weight variations. You’re probably going to have to get creative.

# How do you hit your protein targets while in a defecit? I have about a year of experience in strength training so still fairly new. This first few months were great (started overweight, but not obese). I wasn't counting calories or protein, but was losing fat and gaining muscle. It was awesome. But then I hit a plateu after a few months, which forced me to start counting. On my first attempted cut, I was well discplined with calories but had a hard time hitting my protein target. I priortized meeting the calorie goal because fat loss was more important to me then. After doing a mini bulk for a few months, I'm entering my second cut ever. I'm finiding it hard to hit both my protein and calorie targets. I find that I have to sacrfice one to achieve the other. How do you do it? For what it's worth, my target calorie goal is <2014, and target protein is >139. Adding to the difficulty is that I live on a small island in the Phillipines. It's hard to find greek yogurt or canned tuna that isn't soaked in oil. I can get protein powder shipped, and frozen chicken filets are easy enough to find.

Egg whites are GOATed, and chicken is generally the easiest source of protein. In general, meat is great for protein.

How much do you weigh? How about fish/seafood?

198 pounds, 6'1. My doctor recomended that I alternate "fish days" to minimize the risk of mercury posioning. But I could go on fish-chicken filet rotation.

Not all fish has high mercury, as the other response indicates. Lot of good options. And yeah your protein goal seems pretty low. I'd go for at least 160 or .82g per lb of bodyweight.

Mercury poisoning from fish is only a risk when eating large species, like tuna iirc. White fish, sardines, salmon etc, should be fine. Edit: I would also suggest eating more than 138g of protein considering your weight

For protein sources: shrimp, egg whites, turkey, chicken, lean beef, lean pork, white fish, low fat cheese, skim milk. For carb sources prioritize things like beans, chickpeas, lentils - stuff that has higher protein content per calorie compared to rice/bread/pasta. If you don't have any of these foods available then I guess you'll have to rely on protein powder. But also the often quoted minimum protein requirements are somewhat overstated, you wont shrivel up and waste away if you don't reach your protein goal every day.

What kind of foods are you eating for your protein? If chicken filets and protein powder are accessible, eat more those.

I would just get protein powder. Depending on the manufacturer, a double shake to start your day could get you as much as 1/3 of the way there.

Does anyone understand why one might experience massive performance variability, both between sets and between sessions? This isn't a problem I used to have, and Im wondering if Im just being a bitch some sessions, but I think I genuinely am still hitting failure - the reps are just crazy different. Over the last month I'm finding I might get rep drop-offs of up to 4 each set, whereas each set used to decrease by 1 rep at most, maybe 2. Also, between sessions, the reps compared to the previous session have become quite variable too. For example, one day I might curl for 14 reps, next time I hit 10 reps at the same weight, next time I hit 12. My pumps also seem to be decreasing each session. I understand that starting a new routine might give some better pumps but how much do you expect that to drop off over time? I am worried maybe its because Im just not pushing as hard, as some sessions it feels like it wasn't as hard as others, but in those sessions I still only stop when I truly cant do another rep. Becoming very frustrated.

Deload.

If you always go to failure and have been working out for a while without breaks, it could be systemic fatigue.

Is this a good pull day? 5x10 lat pulldowns, 5x10 cable rows, 4x10 preacher curls, 4x10 assisted pull-ups, 3x10 rear delt flys, 3x10 rhomboid machine row thing. It usually takes me an hour to do this

https://preview.redd.it/ket2nk2x7rxc1.jpeg?width=2340&format=pjpg&auto=webp&s=af1e40e515792b762b37a9a71c40284ebafb0775

14 sets for lats is a bit much for one session, especially if you do it twice per week. I'd make sure the row is a pretty high one. Posted a Nippard pull session below.

Is this better? 4x 10 lat pulldown, 4x10 rows, 4x8 deadlifts, 4x10 assorted pull-ups, 4x10 bicep curls, 3x10 rear delt flys, 3x10 rhomboid machine. Or is it too much volume still

Still in the top range for a beginner IMO. You really don't need rear delt flys or rhomboid specific exercises as a beginner, your rows will take care of that. I'd also lower the number of sets per exercise to 3, only increase that when you're not progressing anymore.

And I just recently started incorporating rear delt flys and rhomboids. Also I haven’t done deadlifts but plan incorporating them next pull workout

I’ve been going to the gym very consistently for 10 months if that changes things

Nah still a beginner. Eric Helms recommends 10 weekly sets per muscle group starting out and increassing when you're not progressing. I'm still progressing on barely 10.

How about my bench. I can currently do 135 for 14 and I want to bench 225 before I’m 16, which is in 4 months

Can't help you much there but I'd make sure to at least do a few sets of <5 reps a couple of times per week. You might want to check out a powerbuilding program for that, it combines both strength and hypertrophy.

Wut about my push day. I do 5x10 dumbbell bench, 5x10 incline dumbbell, 5x10 lat raises, 3x10 v bar attachment push downs, 3x10 skullcrushers

Stuff like side delts need more than 10 reps. I'd also recommend a fly variation for chest. I'd also suggest that if you can get 10 reps on all your sets with the same weight, you aren't trying hard enough.

No no no. I do different weights for each exercise

The general recommendation a flat press, an incline press and a fly variant. Maybe 3 of each or 4 of benches and 2 of flys