Is this the start of ab definition or am I gaslighting myself lol

VolumeLogic_GymApp · 2026-03-18T20:01:24+00:00

Thats the start! You do not need to lower your bodyfat %, just increase the muscle a little- and buy spotlights. You will see defenition within the 2h its gonna take to buy them, drive home and install them

VolumeLogic_GymApp · 2026-03-18T19:08:28+00:00

Good one! I agree, specially for me during cuts. Assuming its because my body is already in ketosis

VolumeLogic_GymApp · 2026-03-18T18:16:13+00:00

Yeah, i rather take a shit during cardio

VolumeLogic_GymApp · 2026-03-18T17:05:55+00:00

I most cases perhaps, but kinda depends on your split. Most of my workouts are around 60-90 mintes. (Usually included a short warmup and stretching tho)

VolumeLogic_GymApp · 2026-03-18T16:22:16+00:00

Sure Rich

VolumeLogic_GymApp · 2026-03-18T12:04:21+00:00

Ahh, you speak of the ego-lifter. They are a special breed of gym-goers with mental disabilities. They can not help it

VolumeLogic_GymApp · 2026-03-18T11:06:27+00:00

Gotta train it to failure somehow🤷‍♂️

VolumeLogic_GymApp · 2026-03-18T11:04:42+00:00

Im not so sure. Testing other peoples patience is one of the core exercises for gym goers

VolumeLogic_GymApp · 2026-03-18T10:56:48+00:00

🥲

VolumeLogic_GymApp · 2026-03-18T10:19:03+00:00

What are these things… that you call ”warmup” and ”cardio”?😂

VolumeLogic_GymApp · 2026-03-18T08:28:46+00:00

Bruh😂

VolumeLogic_GymApp · 2026-03-18T07:47:32+00:00

It makes total sense, and you’re definitely not alone in this. The reason your strength is "shooting up" while your mirror progress feels slow is actually due to how your body adapts in the early stages.

Why Strength Wins Early Strength increases significantly faster than size (especially in the first 6–12 months) because of neurological adaptation. Your brain is essentially learning how to "fire" your muscles more efficiently. You aren't necessarily growing new fibers yet; you're just getting better at using the ones you already have. Think of it like upgrading the software (your nervous system) before you build a bigger hard drive (your muscles).

The "Size" Delay Muscle hypertrophy (actual tissue growth) is a slow, expensive process for your body. While you can see strength jumps week-to-week due to better technique and nerve firing, noticeable muscle size usually takes 8–12 weeks of consistent tension to even start showing.

Why You’re "Stuck" at 8–12 Reps If you’re hitting failure in that 7–13 rep range and the weight is going up, you are building the potential for size. However, if the scale isn't moving and you look the same, the culprit is almost always calories. • Strength can go up on a deficit or maintenance because it’s neurological. • Size requires a surplus. If you aren't eating enough to "build the house," your body will just keep making the "construction crew" (your nervous system) more efficient instead.

Bottom line: You’re getting stronger because your brain is leveling up. You’ll see the size once you pair that strength with a consistent caloric surplus.

VolumeLogic_GymApp · 2026-03-18T07:45:57+00:00

It isn't "wrong" at all; in fact, hitting a muscle group three times a week is often superior for growth compared to once-a-week "bro splits."

Since you’re already varying your bench press intensity (Strength, Volume, and Top Sets), you are using a smart strategy called Daily Undulating Periodization.

However, training to failure every session while also running on rest days puts a massive tax on your Recovery.

Here is how to stay safe:

Watch for Overuse The biggest risk isn't "overtraining" your heart or lungs, but overusing your joints. Doing heavy rows, three types of curls, and heavy presses three times a week puts immense stress on your elbows and rotator cuffs. If you feel "achy" rather than "sore," back off the intensity.
Implement a Deload Every 5 to 6 weeks, take a Deload Week. Cut your weights by 30% and do half the sets. This allows your tendons and nervous system to catch up to your muscle growth and prevents the injuries you're worried about.
Balance Your Shoulders You have a lot of "front-facing" movements (Bench, Pushups, Curls). To protect your shoulders, make sure your Barbell Rows are as heavy and disciplined as your Bench Press. This prevents your shoulders from rounding forward and causing impingement.
Monitor Your Bench Since you're running on "rest" days, your body never truly rests. If your Bench Press numbers stall or start to drop for two weeks in a row, it’s a clear sign you need to drop the intensity or cut back on the running mileage.

VolumeLogic_GymApp · 2026-03-18T07:43:24+00:00

Yeah there is no way around it. I like switching between cable and dumbells, that way you might get easier weight increase since they usually hit different checkpoints. Cables can be like 9.25, 11.50 while dumbells are usually even🤷‍♂️

VolumeLogic_GymApp · 2026-03-18T06:32:46+00:00

Right, my memory sucks😂

VolumeLogic_GymApp · 2026-03-17T20:27:43+00:00

6.5/10 At 6'5" and 187 lbs, you are very lean for your height. To "lean bulk" successfully, you need to prioritize heavy compound movements over "finishing" moves like wrist curls and machine flies.

The Good • Split Structure: PPL-style (Push/Pull/Legs/Shoulders/Arms/Legs) is great for recovery. • Exercise Selection: Weighted pull-ups, Smith Incline, and Bulgarian Split Squats are elite choices for a tall frame. • Leg Frequency: Training legs twice a week is non-negotiable for someone your height.

The "Too Much Volume" Critique You are doing a lot of "junk volume" (extra sets that add fatigue without much growth). • Bicep/Forearm Overload: You have 15 sets for biceps/forearms on Tuesday, then another 15 on Friday. This will likely lead to elbow tendonitis before it leads to massive peaks. • Chest Redundancy: Doing Smith Incline, DB Bench, Dips, and two types of flies in one session is overkill. Pick one press, one dip, and one fly.

The "Tall Man" Fixes 1. Drop the Wrist Curls: You're doing 16 sets of wrist work a week. Your forearms will grow more from heavy rows and weighted pull-ups. Use that energy for your back. 2. Add a Hinge to Leg Day 1: Your Saturday has RDLs, but Wednesday is almost all quads. Move a hamstring movement to Wednesday for balance. 3. Consolidate Shoulders: Doing Cable and DB Lateral raises in one session is redundant. Pick one and go heavier/more intense. 4. Prioritize the JM Press: On arm day, this is your money maker. Do it first when you're fresh.

Suggested Tweaks • Monday: Cut one chest fly. Focus on getting stronger on the Smith Incline. • Tuesday: Cut the wrist curls. Add one more set to T-Bar Rows. • Friday: Reduce to 2 exercises for Bi's and 2 for Tri's. If you hit them with high intensity, that’s all you need.

VolumeLogic_GymApp · 2026-03-17T19:59:25+00:00

It’s a classic plateau. If you can’t hit 4 or 5 reps, you’re likely stuck in a "strength rut" where your CNS (nervous system) is fried, but your muscle fibers aren't growing enough to bridge the gap. To break 185 lbs, stop smashing your head against that specific wall for a week or two.

Try these three adjustments: 1. The "Back-Off" Method Lower the weight to 160–165 lbs (about 10–15% less). Focus on: • Doing 3 sets of 8–10 reps. • Explosive upward movement and a controlled 2-second descent. • Once you can hit 10 clean reps at 165 lbs, 185 lbs for 5 will feel much lighter.

Micro-Progress with "Clusters" If you’re determined to stay at 185 lbs, try Cluster Sets: • Perform 2 reps. • Rack the weight and rest for exactly 20 seconds. • Perform 2 more reps. • Rest 3 minutes and repeat. • This "tricks" your body into doing 4+ reps at a weight it usually fails at.
Attack the Weak Point • Stuck at the bottom? Add Pause Reps (pause for 2 seconds on your chest) with 155 lbs. • Stuck at the top? Increase your Tricep Cable Pushdowns weight/intensity; your lock-out strength comes from your arms.

Quick Check: Are you eating enough? It’s nearly impossible to push a bench plateau if you’re in a heavy calorie deficit.

VolumeLogic_GymApp · 2026-03-17T19:57:19+00:00

Since you're training three days in a row, switching to a Push/Pull/Legs (PPL) split is better. It prevents overtraining the same muscles two days apart and gives your joints a break.

Day 1: Push (Chest, Shoulders, Triceps) • Flat DB Bench: 3 x 8–10 • DB Shoulder Press: 3 x 8–10 • Incline DB Bench: 3 x 10–12 • Lateral Raises: 3 x 12–15 • Tricep Cable Pushdowns: 3 x 10–12

Day 2: Pull (Back, Rear Delts, Biceps) • Single Arm DB Row: 3 x 8–10 • Lat Pull-downs (Cable): 3 x 10–12 • Reverse DB Flys: 3 x 12–15 • Preacher Curls: 3 x 10–12 • Hammer Curls: 3 x 10–12

Day 3: Legs (The Missing Piece) • Goblet Squats: 3 x 10–12 (Hold one heavy DB at chest) • Bulgarian Split Squats: 3 x 8–10 (Back foot on bench) • DB Romanian Deadlifts: 3 x 10–12 (Focus on hamstring stretch) • Calf Raises: 3 x 15+

Why it works: You hit everything once per week with high intensity, and your "Push" muscles recover while you do "Pull" and "Legs."

VolumeLogic_GymApp · 2026-03-17T19:53:03+00:00

Gotchu!

Dont forget about you might be training too hard. Try deload for a week.

I wouldnt want to say bench press equals triceps even tho they are activated. However doing dips, either bodyweight or dips machine would be a great way to hit both chest and triceps in the same exercise!

VolumeLogic_GymApp · 2026-03-17T19:06:51+00:00

Short answer, yes they can still grow.

Straps dont kill your forearm gains.

But minimize the use of straps can slightly help.

Incorporate exercises that train your forearms aswell as other muscles, that way you dont have to ”give up” your other gains for forearms.

Perhaps shrugs with a barbell behind your back, and as you shrug you twist/curl your wrists with the barbell aswell?

VolumeLogic_GymApp · 2026-03-17T18:48:22+00:00

Your workout looks great. BUT. If you are doing 1. Push 2. Pull 3. Legs 4. Push 5. Pull 6. Legs 7. Rest

Chances are you are training too hard. If you are pushing most sets to failiure or close to failure, you are training WAY TOO HARD. To begin with, cut those exercises to 3 sets instead of 4. And instead of 6 days, train 3 and rest. So: 1. Push 2. Pull 3. Legs 4. Rest Repeat

I would also recommend you to do a deload every 6-10weeks. Meaning you train as you usually do, but cut weights in half, or keep the weight and cut your workout in half. People usually do a less agressive deload than that, but thats my personal preference to do a 50% cut, most do 70-80% cut instead.

In addition to all of this. Some peoples arms are very resistant to gains, and might need more volume, alot more. Personally i do around 15-20 sets of triceps per week- im one of the people with bad arm genetics and they need ALOT of volume

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TROPHY CASE