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    Thanks! For clarity, this is the sort of stuff...

    Thanks!

    For clarity, this is the sort of stuff I had in mind when I mentioned gender differences.

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    Thanks! Anything else you'd recommend looking...

    Thanks! Anything else you'd recommend looking into if the goal is purely hypertrophy? (aside from the often-mentioned Strong Curves)

    I must say I'm a little surprised that there's no good free...
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    Routines for female beginners

    Hey all, do you find that the same routine recommendations given to male novices (Fierce 5, Starting Strength, Greyskull LP etc.) are equally good choices for female trainees even taking into account...
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    You just had to have me go and dig up my...

    You just had to have me go and dig up my reference on this didn't you (to the extent that a FB post, albeit by Mike Israetel, can be a "reference").
    ...
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    Can't comment on whether it will increase work...

    Can't comment on whether it will increase work capacity for weight training, but if you choose to do cardio do it away from your resistance training if possible (hours or days apart), or use...
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    If it's what you can manage at the time, yes....

    If it's what you can manage at the time, yes. They train hip extension, though they work hamstrings less than an RDL, and leg curls train knee flexion, so they complement each other.

    As for back...
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    I am going to assume that you have been cleared...

    I am going to assume that you have been cleared by a medical professional to lift weights, and the following is for your reference only.

    That said, it sounds like you could give hip thrusts a...
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    You'll be fine! Incline bench and face pulls will...

    You'll be fine! Incline bench and face pulls will take care of your delts.
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    Mmh not a fan of the routine - it doesn't...

    Mmh not a fan of the routine - it doesn't emphasize movement frequency. Assuming that you are a (relative) beginner, you can and should perform the same movements multiple (2x or even 3x) times a...
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    I can confirm/10.

    I can confirm/10.
  • To be honest, if I were to give my money to...

    To be honest, if I were to give my money to anyone, it would be either Renaissance Periodization (for an actual template) or Team 3DMJ (for e-books to learn how to program, or even online coaching). ...
  • Yes. Personally I really like block periodization...

    Yes. Personally I really like block periodization because alternating volume and strength as the main focus keeps my training from becoming stale. Not quite sure it's necessary to make progress "in a...
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    Poll: B_hP3hhsq4k You're welcome OP :D

    B_hP3hhsq4k

    You're welcome OP :D
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    For sure. The good thing is that for hypertrophy...

    For sure. The good thing is that for hypertrophy purposes, you can manipulate variables like volume and intensity without worrying too much about the actual weight lifted.
  • https://forum.bodybuilding.com/showthread.php?t=16...

    https://forum.bodybuilding.com/showthread.php?t=162916931
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    FWIW, there are some studies out there that show...

    FWIW, there are some studies out there that show progress in lifters taking lots of time off (though not quite on a 1:1 ratio).

    See the "Starting with the research" section here.
    ...
  • Thread: Alternative for

    by Luca2
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    Yep then I would just use the lat pulldown handle...

    Yep then I would just use the lat pulldown handle on a seated cable row machine. Does your gym have one of those?
  • Thread: Alternative for

    by Luca2
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    ^ Good options here. If you're looking for...

    ^ Good options here.

    If you're looking for those exact movement patterns, though, free weight high row is demonstrated below:

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    Or you could use the lat pulldown handle on a...
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  • ^ This is so interesting, thanks for posting. On...

    ^ This is so interesting, thanks for posting. On spread.

    It's good to get a sense of what actual competitors are doing as the "volume debate" rages (not sure if you've followed the aftermath to...
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