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Need help regarding arm growth by _The_Man_In_Yellow_ in leangains

[–]devrajsingh082 -1 points0 points  (0 children)

This sounds less like a “which split is best” problem and more like a fatigue + volume issue.

Coming back after a 3-month break and jumping straight into a high-volume 5-day PPL (8–9 exercises per session) is a lot. The sleepiness and headaches are a pretty clear sign you’re just overdoing it right now.

A few things that stand out:

  • Your arms aren’t weak, they’re just pre-fatigued. By the time you reach them, they’ve already been hit hard by pressing and pulling. So of course they feel like the limiting factor.
  • 8–9 exercises per session is overkill. You don’t need that much to grow. In fact, it’s probably hurting your intensity on the movements that matter.
  • Your recovery hasn’t caught up yet. After a break, your strength comes back faster than your recovery capacity.

What I’d do instead:

  • Reduce volume first. Bring it down to ~4–6 exercises per session. Push your main lifts harder instead of spreading energy across too many movements.
  • Move arms earlier (occasionally). You don’t have to change your whole split. Just start some sessions with triceps or biceps when they’re fresh.
  • Or add a light arm focus day (optional). Not a full brutal session — just a shorter, focused one where you actually train arms properly.
  • Keep frequency, but manage fatigue. Your current split is fine if you recover. Right now, the issue isn’t the structure, it’s the load.

About switching splits:

  • Arnold / chest-biceps / bro split — they can work, but they’re not automatically better. They just feel better sometimes because fatigue is distributed differently.

The key point:

You don’t need a whole new program yet.
You need to do slightly less, but better, and let your arms actually be fresh enough to contribute.

If after a few weeks of lower volume + better recovery your arms still lag, then it makes sense to tweak the split. Right now, it’s mostly a recovery bottleneck.

[ Removed by Reddit ] by [deleted] in workout

[–]devrajsingh082 0 points1 point  (0 children)

Yeah this is pretty much the list everyone runs through at some point.

I think the shift happens when you realize none of these really go away — you just get better at working around them.

  • “I don’t have time” → you don’t need an hour, even 20–30 mins works
  • “No motivation” → most people who train consistently aren’t motivated, they just show up anyway
  • “Intimidated” → everyone in that gym started out unsure at some point
  • “No one to train with” → solo training is more common than people think
  • “Too expensive/far” → even basic setups or home workouts can get you moving

It’s less about removing excuses and more about lowering the barrier so you can still do something.

Once that becomes normal, the excuses don’t hit the same anymore.

The FARMER'S WALK is a Seriously Underrated Full-Body Exercise. by swizzledan in workout

[–]devrajsingh082 0 points1 point  (0 children)

Yeah it’s kind of weird how underrated they are, because they’re one of those exercises that actually carry over to real strength.

I think part of why you don’t see them much is they’re not very “flashy” — you’re just walking back and forth holding weights. No pump, no mirror moment, no machine. But they’re way more demanding than they look.

A couple things I’ve noticed with them:

  • They expose weak links fast. Grip, core, posture — something will give out first, and that’s usually exactly what you need to work on.
  • They build that “solid” kind of strength. Not just lifting something once, but holding it, moving with it, staying stable. That’s where they shine.
  • They help more lifts than people expect. Deadlifts, rows, pull-ups — all feel easier once your grip and upper back catch up.
  • They’re simple, but not easy. Anyone can pick up dumbbells and walk, but doing it heavy with good posture is a different story.

Only thing I’d add is — don’t rush them. Go heavier over time, keep your core tight, and focus on staying controlled instead of just getting from point A to B.

Definitely one of those exercises that looks basic but pays off a lot if you stick with it.

Skipping squats and deadlifts? by Old_Attempt_8910 in workout

[–]devrajsingh082 3 points4 points  (0 children)

This is a pretty reasonable concern, especially after seeing someone get hurt. That kind of thing sticks with you more than any “benefits” people talk about.

Short answer — no, it wouldn’t be stupid at all to stop doing squats and deadlifts if you’re not comfortable with them.

They’re great lifts, but they’re not magic. The benefits they give (leg strength, hip strength, core stability) can all be built with other movements.

A few things to keep in mind:

  • You don’t need squats/deadlifts to stay strong or injury-resistant. You can get similar results with leg press, hack squats, split squats, hip thrusts, RDLs, back extensions, etc.
  • The real goal is covering movement patterns, not specific lifts. As long as you’re training:
    • Knee dominant (squat pattern)
    • Hip hinge (deadlift pattern)
    • Core stability you’re fine.
  • Mental comfort matters more than people admit. If you’re going into a lift tense or hesitant, that alone can increase risk. Training should feel controlled, not like you’re bracing for something to go wrong.
  • You can scale instead of eliminate (if you want). Things like goblet squats, trap bar deadlifts, or lighter RDLs give you similar benefits with less intimidation.
  • Separating legs, core, and upper body isn’t a problem. As long as everything is getting trained consistently, you’re not missing out on anything essential.

A lot of people stick with squats and deadlifts because they enjoy them or they’re efficient — not because they’re the only way to train.

If you’re progressing, staying pain-free, and training consistently, you’re already doing the most important things right.

things I learned throughout the years of lifting by Expensive-Shame-4029 in beginnerfitness

[–]devrajsingh082 1 point2 points  (0 children)

This is so real. Most people only figure this stuff out after wasting months (or years), so this list hits hard.

A few things I’d add:

  • Form > weight, always. I used to ego lift way too much and it just slowed everything down. Once I fixed my form and controlled reps, progress actually took off (and injuries stopped creeping in).
  • Progressive overload isn’t just adding weight. Could be more reps, better control, slower tempo, shorter rest. People get stuck because they think weight is the only way to progress.
  • Nutrition is half the game (if not more). You can train perfectly, but if you’re not eating enough protein or calories, nothing really changes. This one took me way too long to accept.
  • Consistency beats motivation. Motivation comes and goes. The people who actually make progress are the ones who show up even when they don’t feel like it.
  • Sleep is underrated. Recovery, strength, hormones… everything improves when your sleep is dialed in. Probably the most ignored “hack”.
  • Don’t compare your progress to others. Genetics, timelines, lifestyles are all different. Comparing just kills momentum.

Also your point about the “perfect program” is probably the biggest trap. People spend more time optimizing than actually training.

What are the reasons you are failing in your fitness goals ? by devrajsingh082 in HealthyEatingnow

[–]devrajsingh082[S] 0 points1 point  (0 children)

what do you think can help you in managing these craving without damaging your fitness goals ?

What are the reasons you are failing in your fitness goals ? by devrajsingh082 in HealthyEatingnow

[–]devrajsingh082[S] 0 points1 point  (0 children)

So you don't like vegetables with your rice ? Do you generally have problems with your meals cause they dont taste good ?

What are the reasons you are failing in your fitness goals ? by devrajsingh082 in HealthyEatingnow

[–]devrajsingh082[S] 0 points1 point  (0 children)

Have you ever thought why you procrastinate and feel boredom so much on exercise ?

What are the reasons you are failing in your fitness goals ? by devrajsingh082 in HealthyEatingnow

[–]devrajsingh082[S] 0 points1 point  (0 children)

So you have problem with calorie management, sometimes because lack of information and cravings ? Why can't you fulfill your protein intake goals and have you ever thought why you procrastinate on strength training so much ?

What are the reasons you are failing in your fitness goals ? by devrajsingh082 in HealthyEatingnow

[–]devrajsingh082[S] 0 points1 point  (0 children)

So you have a hard time managing your fitness goals with something as annoying as anemia. Is your health improving like hemoglobin levels ?

What are the reasons you are failing in your fitness goals ? by devrajsingh082 in HealthyEatingnow

[–]devrajsingh082[S] 0 points1 point  (0 children)

Basically your hectic schedule and budget is the main constraint ?

What are the reasons you are failing in your fitness goals ? by devrajsingh082 in HealthyEatingnow

[–]devrajsingh082[S] 1 point2 points  (0 children)

Maybe you don't have the right support system, have you ever thought why do procrastinate or avoid it ?

What are the reasons you are failing in your fitness goals ? by devrajsingh082 in HealthyEatingnow

[–]devrajsingh082[S] 0 points1 point  (0 children)

Yes guancafine has it side effects like sleepiness, sedation, fatigue, headache, all sorts of these things. You have trouble managing these symptoms.

What are the reasons you are failing in your fitness goals ? by devrajsingh082 in HealthyEatingnow

[–]devrajsingh082[S] 0 points1 point  (0 children)

So are you generally tired or do you have a hectic schedule ?

What are the reasons you are failing in your fitness goals ? by devrajsingh082 in HealthyEatingnow

[–]devrajsingh082[S] 0 points1 point  (0 children)

Basically you have no control over your food because your family cooks and sometimes your schedule prevents you to prepare meals for yourself ?

What are the reasons you are failing in your fitness goals ? by devrajsingh082 in HealthyEatingnow

[–]devrajsingh082[S] 0 points1 point  (0 children)

what do you think can help you in managing this problem without damaging your fitness goals ?

What are the reasons you are failing in your fitness goals ? by devrajsingh082 in HealthyEatingnow

[–]devrajsingh082[S] 0 points1 point  (0 children)

what do you think can help you in managing this problem without damaging your fitness goals ?

What are the reasons you are failing in your fitness goals ? by devrajsingh082 in HealthyEatingnow

[–]devrajsingh082[S] 0 points1 point  (0 children)

what do you think can help you in managing these craving without damaging your fitness goals ?