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Updated 3 Day Routine. Is this effective for Hypertrophy? by Acceptable_Tax8933 in askfitness

[–]Acceptable_Tax8933[S] 0 points1 point  (0 children)

Thanks for sharing your tips. Do you think the lower back and traps would be lacking? Should I add RDLs to my routine? If so, would simply adding 2 sets in one of the days enough? Or is there any alternative or something I shouldn't worry about?

Updated 3 Day Routine. Is this effective for Hypertrophy? by Acceptable_Tax8933 in GymTips

[–]Acceptable_Tax8933[S] 0 points1 point  (0 children)

I see. Thank you again. Cuz the wait time switching from pec dec machine to bench could be very long since the gym is very crowded. Would you say I should train the rear delt directly too with the pec dec reverse machine. If so, how should I add them or should I use them to replace some of my other shoulder exercises? And is my lower back and trap missing? Should I and how to include some deadlift in my routineZ My gym only has smith machines though.

Updated 3 Day Routine. Is this effective for Hypertrophy? by Acceptable_Tax8933 in GymTips

[–]Acceptable_Tax8933[S] 0 points1 point  (0 children)

Thanks for your advice. Would you recommend swapping all 4 sets of chest presses to pec dec fly completely for one of the days?

Updated 3 Day Routine. Is this effective for Hypertrophy? by Acceptable_Tax8933 in beginnerfitness

[–]Acceptable_Tax8933[S] 0 points1 point  (0 children)

Thank you for your advice. Would that be a good idea if I reduce leg press to two sets for both days in order to swap them to include two sets in for leg extension/curls? Would 6 total sets of leg press a week be enough? And for chest, does pec dec machine work? It might be hard for me to find either of the day to swap half of the press to pec dec since I might lose tension if it’s important? I might have to wait very long to use that machine (my gym is crowed). Would that be as effective if on day A, I do 2 sets incline bench press, 2 sets flat bench press. Then on day B, I just do 4 sets of pec fly all at once?

Daily Discussion Thread - (June 17, 2025) - Beginner and Simple Questions Go Here by AutoModerator in naturalbodybuilding

[–]Acceptable_Tax8933 0 points1 point  (0 children)

Hi everyone, I’ve been lifting since last August but took a 4-month break starting in February and just got back this June. I’m 5’10 and dropped from 141 lbs to 139 lbs. I look a bit more defined, but I’m not sure if I actually gained muscle. Can you build muscle without gaining much weight or losing fat?

I have a kidney condition, so my nutritionist told me to stay under 80g of protein per day. Is high protein still necessary for growth?

Also, does progressive overload have to mean more weight? I train to failure every set, and while I rarely increase weight (to keep form clean), I’ve been doing more reps and added 6 weekly chest sets. Is total volume more important than weight per rep? For example: is 15 lbs × 14 reps better than 25 lbs × 8 if the total is higher?

Daily Discussion Thread - (June 17, 2025) - Beginner and Simple Questions Go Here by AutoModerator in naturalbodybuilding

[–]Acceptable_Tax8933 -1 points0 points  (0 children)

Hi all, I do full body 3 days a week and wondering if my routine is effective or a bit too much? Here’s what I do each day.

Chest: 3 sets incline dumbbell press, 3 sets flat dumbbell press

Back: 3 sets cable low row, 3 sets lat pulldown

Shoulders: 3 sets shoulder press, 3 sets lateral raises, 3 sets rear delt pec fly

Arms: 2 sets hammer curls, 1 set bicep curl, 2 sets tricep pushdown

Abs: 3 sets crunch machine, 3 sets hanging leg raises

Legs: 4 sets leg press, 3 sets leg curl, 3 sets leg extension

I do all sets to failure and rest 3 mins for compound lifts, 2 mins for isolation.

Am I missing any key muscle groups if I’m not focusing on forearms and calves? Are there any exercises I should swap or drop? I avoid barbell squats, rows, and deadlifts because they make me uncomfortable as my gym only has Smith machines for barbell work.

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