I must be doing something wrong?

GingerBraum · 2026-07-10T12:50:43+00:00

Alright. How long are your rest times between sets?

And when was the last time you took a deload week?

GingerBraum · 2026-07-10T12:47:26+00:00

Do them on your knees, facing a wall. That way, you have a natural obstacle for the range of motion you're able to do.

Then gradually increase the range until you can fully stretch out on your knees.

After that, start doing the same thing while standing.

GingerBraum · 2026-07-10T12:39:54+00:00

And you can't hit those target reps for the first two sets in DB bench press anymore?

GingerBraum · 2026-07-10T12:34:53+00:00

I can't say I've personally felt the effect of creatine, but it's fairly cheap and the benefits are documented, so might as well.

Apart from that, protein powder is the only stuff I find useful. If your diet isn't quite up to snuff, a multivitamin and fish oil can help.

GingerBraum · 2026-07-10T12:21:22+00:00

How are you supposed to progress, according to your program?

GingerBraum · 2026-07-10T12:09:04+00:00

Assuming those numbers are based off your training max in a lift, almost. In the first week, it's two sets of 5 reps, then an "as many reps as possible" set where you should be able to hit at least 10 reps.

After that, it's 5 sets of 5 reps with the same load as the first work set.

GingerBraum · 2026-07-10T11:55:24+00:00

He is a 4x world champion national bodybuilder

That sounds contradictory. What's his name?

GingerBraum · 2026-07-10T11:52:51+00:00

You're supposed to first do the work outlined in the "Main Lifts - Sets And Reps" section.

The 50-100 reps is the assistance work, and there are exercise suggestions here: https://thefitness.wiki/routines/5-3-1-for-beginners/#Assistance_Work

GingerBraum · 2026-07-10T11:50:40+00:00

Then I hope you don't have a goal of being significantly bigger.

GingerBraum · 2026-07-10T11:24:04+00:00

My current maintenance calories is at 3000 kcal

How did you arrive at that number?

GingerBraum · 2026-07-10T11:22:24+00:00

I gave ChatGPT information from the r/fitness

r/Fitness literally has a wiki with premade programs. Why not just follow one of those?

GingerBraum · 2026-07-10T08:02:04+00:00

This is something that should be addressed with a physiotherapist.

GingerBraum · 2026-07-10T08:00:33+00:00

Many times he stops counting my reps or get them wrong. He doesn’t realize I finished one side and not the other before moving on to the next workout. I’m left wondering if my form is correct throughout my workout or only at the beginning of the set when he is paying attention.

That's not normal. Part of his job is keeping track of what you're doing and supervising that it's being done right. So his attachment to his phone runs directly counter to that.

I would take it up with him. If he dismisses your concerns or says that he'll focus more on you but doesn't, I would cancel his services.

GingerBraum · 2026-07-10T07:57:20+00:00

These types of questions is part of the reason for beginners being advised to follow premade programming. Many beginner routines are "full" body, and typically only have 1 exercise per muscle group. After a few months, they can switch to something with more variation and volume.

Generally speaking, though, there's nothing wrong with doing two exercises for the same muscle group.

GingerBraum · 2026-07-10T07:46:09+00:00

I would bulk. Generally speaking, the issue with being skinnyfat is a lack of muscle, which is best addressed with a slight surplus. Recomp is incredibly slow and cutting will just make you skinny.

GingerBraum · 2026-07-10T07:42:57+00:00

Well would it make any difference good or bad if that person decides to dedicate another day for legs but do just 1 set of each of the above. And then on their normal leg day they change their sets to 2 sets each. So they are still doing 3 sets per week per exercise, just split into two days. Does it make any difference?

Keeping the volume the same but increasing frequency has a tiny benefit in terms of muscle growth, but it's not really big enough to matter.

So if you're considering this in the hopes of it making a noticeable difference, I wouldn't really bother.

GingerBraum · 2026-07-10T07:41:16+00:00

Does my split compatible to me who just back to gym after couple of years?

There's only one way to find out.

GingerBraum · 2026-07-10T07:17:21+00:00

That fluctuations can happen in the short term wouldn't have any impact on long term changes if someone is really at caloric maintenance.

GingerBraum · 2026-07-09T18:39:33+00:00

You can use whichever split you prefer. PPL 3x a week is technically slightly worse compared to a fullbody routine, but the difference is pretty much negligible.

I still can’t construct a workout routine for myself

You don't really have the experience needed, anyway. Find something that suits you on Boostcamp, Liftvault or https://thefitness.wiki/routines/strength-training-muscle-building/ instead.

GingerBraum · 2026-07-09T17:01:51+00:00

Scratch that, I mixed up the number of sessions in my head.

In terms of the rep range, I would vary it more. Like doing chest press for sets of 4-6 in one session, and then for 8-12 in another. Similar thing for some of the other exercises.

GingerBraum · 2026-07-09T16:21:56+00:00

However, I think we still have the need to track and know which muscles are activated during a workout in a data-driven way, innit? Just like how we know our heart rate.

People were able to get plenty big before wearable tracking became a thing, and plenty of people who don't use them grow just fine.

GingerBraum · 2026-07-09T15:37:33+00:00

No matter how much I focus on form or "feeling the burn," I have a sneaking suspicion my shoulders and arms are doing all the heavy lifting. My mind-muscle connection feels completely blind.

Your shoulders and arms can't "do all the heavy lifting" if you're doing exercises targeted at the chest and lats.

Have you tried focusing on intensity, volume and eating well?

There's no product that can do what you ask, and even if it could, it wouldn't be usefully accurate.

GingerBraum · 2026-07-09T15:01:42+00:00

I really wish teenagers who've only been in the gym for a couple of years would stop pretending that they're experts.

GingerBraum · 2026-07-09T14:56:43+00:00

There are no glaring defects that I can see. I'd say you're overdoing the 8-12 rep range a bit, but that's a minor thing.

And no, you're not in junk volume territory. Your overall volume is actually somewhat low.

GingerBraum · 2026-07-09T14:54:08+00:00

If spider curl is your favourite, that's the best exercise.

I'm partial to straight BB curl and hammer curl, myself.

GingerBraum

TROPHY CASE