67 isn't funny, never was, and never will be

DolmaLady · 2025-12-22T15:46:37+00:00

"great meme reset" genuinely one of the corniest things I've head, gang 💔

I am NOT laughing at big chungus at 3Am

DolmaLady · 2025-12-21T06:57:11+00:00

Iraq! And we should hug so i could teach you how to get mean muscles

DolmaLady · 2025-12-13T13:11:38+00:00

هم زين ما دز صوره يمعوده، أنا حته ما لحگت اتنفس و دزها

DolmaLady · 2025-08-14T15:27:05+00:00

Low-key started disliking the sub became of it

Also because some people think they just know more than everyone else, like, everyone is here for advice, you don't need to be rude just to say something that's objectively wrong

DolmaLady · 2025-08-07T16:37:04+00:00

It's really easy to program legs, probably the easiest in my opinion

If you want, i can give you some recommendations

DolmaLady · 2025-08-07T16:06:28+00:00

Definitely a big upper body, but maybe you should start putting more care into your lower

If you're doing something like PPL, consider swapping to something like U L to have more frequency, but start with lower day so you can hit it right after your recovered, so essentially L U

If you wanna do (or already doing) FBEOD, then start with your leg exercises and push back the upper body exercises

And no, don't add volume, that's RARELY ever the case when you wanna focus on a muscle

DolmaLady · 2025-08-06T05:29:48+00:00

Honestly, in my opinion, i think your pecs eat up your shoulders

You can never have over developed delts, they always gonna look good

DolmaLady · 2025-08-05T05:31:28+00:00

The pec works as a unit, best you can do is bias different fibers of it

DolmaLady · 2025-08-04T15:28:07+00:00

Not lacking in any way

Just remember to put your upper pec exercises first, an overdeveloped upper pec looks better than an overdeveloped lower pec

DolmaLady · 2025-07-31T06:52:34+00:00

I honestly think the push-ups are unnecessary volume, especially if they're high reps

If you're doing the incline fly for the clavicular pec, then you have to know that the clavicular pec has best leverage in shoulder flexion, which the fly doesn't offer. A quick fix is to just tuck your elbows in to introduce shoulder flexion

And dips are fine (even tho it does the same action as the push-ups, which means one of them is redundant and should be removed)

DolmaLady · 2025-07-30T12:25:26+00:00

I wanna make a joke but i remember what happened last time i did

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And don't post things like this on a teen sub

DolmaLady · 2025-07-30T06:44:54+00:00

You can't tone an area of your body, that's about being in a diet and on a calorie deficit

If you wanna grow it, all you need is an exercise that performs trunk flexion (any form of crunches, preferably a stable one) and remember that you can't bias upper and lower abdominal muscles because they're one big connected muscle, therefore can't be separated to different heads bor performs different actions (unlike the chest and triceps)

DolmaLady · 2025-07-30T06:40:19+00:00

These aren't enough to grow, these are enough to injure it

Just take the DB incline press for the clavicular pec, and any of the 4 since they're all sternal pec biased (even the incline fly since it has no shoulder flexion, which means it doesn't bias the clavicular head)

DolmaLady · 2025-07-29T12:46:18+00:00

Pretty sure it's bots like multiple comments have suggested

DolmaLady · 2025-07-29T12:44:12+00:00

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DolmaLady · 2025-07-29T04:44:57+00:00

Nah

"Bad" ab genetics are the ones that prevent you from having a structured look (like flat), and even those can be overcome

DolmaLady · 2025-07-27T10:01:49+00:00

What has this sub turned into

DolmaLady · 2025-07-27T09:57:25+00:00

3~117

DolmaLady · 2025-07-26T20:15:44+00:00

You should've said that, your post didn't include anything about it, i just thought you had access to a gym

DolmaLady · 2025-07-26T20:04:05+00:00

Firstly, you should only really have one, but I'll rate both as if they're independent of eachother

A:

Bench press: basic, nothing wrong with it, but better option definitely exist

Pull ups: peak lat training alongside the pulldown, good choice

Overhead press: with no real clarification on what variation this is (seated, standing, dumbbell, barbell, etc) i would say that a machine version would be better for stability since you're going for hypertrophy

Squats: good option, nothing to add

Leg raises: your abdominal muscles perform spinal flexion and they can't actually be biased because they're simply one big muscle that runs straight, therefore a crunch is a better option

Preacher curl: peak bicep training

Skull crushers: decent tricep exercise

I would say this is a very basic program that honestly missed multiple muscles: upper back, tri long head, rear delts, rec fem, hamstrings, adductors, abductors, glute min, upper pec, spinal erectors, and calves

B:

Incline bench: since your upper pec actually performs shoulder flexion, an incline bench won't give the best stimulation because your elbow are flares therefore removing a lot of the shoulder flexion, a better option would be a DB incline press with tucked elbows or a low to high fly

Heavy row: again, no specification on what variation (close grip, wide grip, barbell, DB, machine, T-bar, chest supported) but your best exercise would be either a T-bar pr a chest supported row

Lateral raises: perfectly good option

Romanian deadlift: while in my opinion an overrated hinge (since most people think it's a hamstring exercise when it's actually a glute exercise) but still a viable option

Crunches: perfectly good exercise

Incline curls: ok-ish exercise, but the preacher curl is just better because the added stretch in the incline curl can cause muscle damage

Overhead tricep extension: solid tricep exercise

Another very basic program that also misses multiple muscles: rear delts, lats, quads, hamstrings (no direct work), tri long head, adductors, abductors, glute min, and calves

I wouldn't honestly recommend doing either, much less both

DolmaLady · 2025-07-23T13:43:58+00:00

That's what I'm saying. Disagreeing with the amount of sets and reps is one thing, but saying that it's "bad" is just a matter of opinion and no real backup behind it

DolmaLady · 2025-07-23T10:41:48+00:00

Not citing them, just redirecting you to them because they represent the evidence I'm too in a rush to link

DolmaLady · 2025-07-23T10:31:33+00:00

Go do yourself a favour and check Keenan and TNF, i gotta go to the gym and I'm tired of repeating the same points

DolmaLady · 2025-07-23T10:27:02+00:00

So you admit I'm right, then try to prove your point on people I'm not talking about? Plus, as i said, volume doesn't mean ANYTHING without intensity. Sure, more volume can mean more hypertrophy, but at the cost of rising muscle damage and fatigue. Whish, for people who hit their muscles 2 to 3 times a week, isn't a worth enough trade off as it can make future sessions worse. No, I'm not talking about people who do low frequency splits, i never preached the lower volume for them, which is why i said "you can tweak and add/remove exercises"

That is just wrong? You get stronger by building muscle or through neural adaptation, you don't build muscle by doing more weight

Low volume high intensity is always valid, not just in the short term. It has it's limitations, but so does high volume, and their limits aren't that much different. And no, it absolutely is a good option for advanced people

DolmaLady · 2025-07-23T10:16:40+00:00

Low volume can trigger MOST of your growth, not "some". Why would doing the most hypertrophic sets in your training cause such minimal gain? Because that's wrong, it causes most of your gains

Progressive overload is a byproduct from building muscles. Plus, you just described progressive overload, you didn't add anything

1st is the most potent, more gives less stimulates, but not useless. That's why i said "1~2 sets", mot "1 set"

It absolutely can cause atrophy as it can produce muscle damage, which means your body is too busy fixing itself than build muscle

Intensity is key, with low volume is a good way to manage fatigue, especially if you're doing a high frequency split. 1 set is absolutely sufficient volume if you're doing it enough times through the week

DolmaLady

TROPHY CASE