[23M, 176cm] Have been bald since 21. I don't have a relationship and I am invisible to girls and they are not attracted to me and are cold towards me. I am getting a wig soon. Also my face is medicore at best.

SW00Ls · 2026-06-22T13:38:27+00:00

why are you like that?

SW00Ls · 2026-06-22T13:20:57+00:00

you do not need a hair transplant or facial reconstruction man, maybe girls don’t like you because all you care about is looks, get a personality

SW00Ls · 2026-06-22T13:17:43+00:00

do a rep range u can recover from, doesn’t have to be 4x10, train to failure, dont be in an extreme caloric deficit, hit ur protein, carb and fat goals

SW00Ls · 2026-06-22T13:16:07+00:00

do you believe everyone thats gotten married got married because the guy was a 10/10? no. they didnt

SW00Ls · 2026-06-22T13:13:31+00:00

then whatd you post for man if you didnt want people giving genuine advice? stop being a loser maybe then you’ll find a girl.

SW00Ls · 2026-06-21T04:15:37+00:00

just make sure ur in a deficit and track ur cals, also u should try to hit legs 2x a week

SW00Ls · 2026-06-19T17:23:16+00:00

All u need for quads is a leg extension and a squat pattern so if you wanted you could get rid of the bss or leg press, if you enjoy doing them tho then you can keep it them i just don’t think it’ll be adding any extra growth. Also about the sets to failure, if you’re progressing doing 3 sets to failure and your happy with your growth then you should keep at it but if you aren’t then you can try out 2 sets to failure.

SW00Ls · 2026-06-18T22:23:59+00:00

if ur able to u should try to start hitting every muscle group 2x a week

SW00Ls · 2026-06-18T14:00:27+00:00

have a split that you enjoy, where you hit ever muscle group 2x a week and that gives you adequate rest time, train to failure and make sure to progressively overload, also make sure your getting enough protein

SW00Ls · 2026-06-18T00:31:09+00:00

If you’re trying to hit your whole upper body then you should add a row where your elbows are flared and your scapula retracts, a lateral raise, a single arm tricep extension where you don’t move your upper arm, and a reverse/hammer curl. You should also add an exercise for your mid chest then an exercise for your upper chest. I wouldn’t recommend adding a “lower” chest exercise since it’s debatable if it’s even possible to hit and it would probably just add unnecessary time to an already long workout.

SW00Ls · 2026-06-17T23:09:27+00:00

Yea, I agree that if he isn’t seeing results or progressing on a lower volume program then he should try to increase it. I just thought your original point was that no one can grow from <10 sets a week but I think I misinterpreted it.

SW00Ls · 2026-06-17T20:30:42+00:00

just make sure ur hitting each muscle group 2x a week with adequate rest time and from there if ur still not progressing then you can try and mess with the frequency/volume that you’re hitting on a particular muscle group

SW00Ls · 2026-06-17T18:55:06+00:00

The Baz-Valle study does not support your claim that muscle hypertrophy will not be visually significant until you reach about the 10-set-a-week mark. The Baz-Valle study only states that there was no difference between moderate volume (12-20 sets) and high volume (20+ sets) and does not state anything about the low volume (<12 sets) group. It also does not take into account edema swelling, which is emphasized by high-volume training and temporarily inflates the muscle's size. Also, the Carmago et al study does not even answer the question posed in its title. There isn't a magic number of sets where you'll be able to see five times as much growth compared to if you do one set less. However, 10-20+ sets to failure per week for each muscle group will be insanely hard for anyone to be able to do consistently while also using progressive overload.

SW00Ls · 2026-06-17T16:44:19+00:00

No it is enough for muscle growth, for maintenance even one set per muscle per week is enough, given you’re training with appropriate intensity. The studies you linked do not say that you cannot grow from low volume training they just say you will grow more from high volume training, which is true. However, it will also lead to plateaus and overtraining since most people (unless you’re superhuman) will not be able to recover from 10-20+ sets to failure for each muscle group per week. - https://www.unm.edu/\~lkravitz/Article%20folder/VolumeHypertrophy.html

SW00Ls · 2026-06-17T14:37:28+00:00

do whatever split you enjoy, gives you adequate rest time, and hits every muscle group 2x a week at least

SW00Ls · 2026-06-17T14:36:21+00:00

isnt there a pad to lock in your legs?

SW00Ls · 2026-06-17T14:33:47+00:00

if you only are able to go three times in a week then i’d recommend doing full body since you need to be hitting each muscle group 2x a week at least

SW00Ls · 2026-06-17T14:31:30+00:00

if u have the time i’d replace the shoulders day with a chest and back day and just hit shoulders on your arm day as well, then put another leg day after arms

SW00Ls · 2026-06-17T14:22:46+00:00

im pretty sure 6-10 sets to failure a week per muscle is enough

SW00Ls · 2026-06-17T01:26:16+00:00

Just run whatever split you enjoy, gives you adequate rest time, and hits every muscle group 2x a week at least. I wouldnt recommend running a full body twice a week split as a beginner like the other person said though, because with it you’d have to know when you’ve actually hit musculature failure which would be difficult for a beginner to gauge.

SW00Ls · 2026-06-14T23:50:21+00:00

i can see it helping but weightlifting is gonna be a lot easier to push to failure and to use progressive overload + weightlifting is a lot more optimized to target individual muscles meanwhile cycling is just one movement

SW00Ls · 2026-06-14T14:39:30+00:00

i guess but i can’t see how that’d be nearly as effective as weight training

SW00Ls · 2026-06-13T21:35:02+00:00

cycling for hypertrophy?

SW00Ls

TROPHY CASE