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Contrary to popular belief, 3-4x a week with moderate volume is far more beneficial for beginners and most intermediate trainees. "Splits" with 4-6 days in-between respective workouts only work when...

What is it you are looking to do? Fitness goals, etc.

???

I've been in and out of the industry for 20 years and it's always been like this. Fads and BS dogma will always run rampant. Part of it is at the fault of the health and fitness industry as a whole...

I would look into a 3 day full body routine. Instead of M/W/F, do M/W/Th. And if you want to go Tuesday you can do cardio or other small stuff.



Sounds like a conspiracy.

Spend 3-6 months on a full body based routine like Fierce 5 : https://forum.bodybuilding.com/showthread.php?t=159678631

After 3-6 months of adding weight to the bar every week, you will have a...

It entirely depends on what your weight training looks like. But 3x a week is common and is generally, 3 non-consecutive days follow by 2 straight days off. M/W/F, T/Th/Sa, etc..

Keep in mind when you get the ball rolling, at some point the number on the scale will stop moving and may even increase. The water/fluid retention and muscle gains will offset the fat loss, so it's...

You need to:

-Build muscle
-Lose fat

You can do both reasonably as a beginner for a short time. Put yourself in a daily 500-1000kcal deficit so you are losing 1-2lbs per week. Choose a 3x a...

Your post is all over the place. What is it you are looking to do?

There's no problem switching RDL to conventional deadlift - and you wouldn't need to add or change anything else.

If you want to get from A to B as quickly as possible, then just run a proven routine. I wouldn't look into "intermediate" routines just yet.

No. In that scenario those first 3 weeks are laying the foundation to reference and build from. Yes you are increasing the percentages (weight) but you are decreasing the volume (reps). There is...

You're likely not seeing the progress you want because you keep adding all this other stuff. If you are doing all that on top of strength training, then generally you want to take a periodized...

Can "overtraining" happen? Yes. But more often than not it's people under recovering from lack of sleep / nutrition.

To actually enter a state of severe physiological fatigue, your body needs...

The smallest increment is 5, so if you use KG the sheet will give you back to back weeks with the same weight. I guess you can just keep that in mind and add 2.5kg when it happens.

No. Week 3 is a PR in itself via volume (or week 4 if you start conservative). After 9 successful weeks, here is what your progress SHOULD look like:

Week 9 squat - A top triple with a weight...

"Defined" and "lean" is in the same category. If you are already "lean" there's nothing special you can do to further "define" your pecs. The look you are describing comes from having enough...

Thick, solid, tight.

Yes. If anything, you would add a bit more volume but the linear progression structure can be fine for intermediates.

What do your current working sets (or 1 rep maxes) look like? Bodyweight?