Fellas should I swap out out my heavy 5x5 bench for 3x8-12 if growth is what I'm after rn I do both individually once per week but I could care less for crazy strength

What's the point of being big if you're not that strong?

I'm not caring to compete in any strength competitions, 2 very different things to me

Also just realized ALL my macros are too low. Damn

Whatever works 4 you

yeah def go for higher reps and focus on mind muscle connection

you'd still get more muscle hypotrophy with a strength program tbh. i'd say find ur max 5x5 and drop it to around 25% then do the 8-10 x3

but you are really missing out on some gains if ur doing 1 muscle group per week imo

EDIT: sorry have to mention that u really need to tie in ur training to ur diet. if ur cutting then i'd say u might wanna tone done on pushing yourself strenght-wise but if u are cruising at maintenance then what i mentioned above should work

Rn I'm doing 5x5 on one push day and 3x8-12 on another + an upper chest lift both days following that protocol of 25% less of my 5x5 max

Could you elaborate on me getting more growth with a strength program?

I'm pretty much +250 over maintenance rn

well its just basics of progressive overload in the sense that u are causing more tears to ur muscle fibers by using a heavier weight than last time. thing is with doing a standard 8-10 is that you really dont know if u are overloading ur muslce or just pushing within ur comfort zone so u might be getting the muscle tissue contraction but not to the point where you are forcing the muscle to actually grow

im assuming that you are more concerned about toning the muscles more than actually being strong. what u can do is hit the 5x5 incrementally and do a drop set in ur final set. so for ex, say ur max 5x5 is 315. u start at 220, 260, 315 on the third, fourth and fifth set then drop the weights. you can also try to do strenth based excercises for the first 5 execercises then focus on boosting ur rep count on the other 5. thats what im doing rn but that will take u a good 1.5 - 2 hours in the gym

I’ve worked out consistently for two months and I feel like I’ve seen no progress. This is so frustrating, there’s no way to figure out what I’m doing wrong

i'd honestly do the 5x5 on push day 1 and the 3x12 on push day 2

dup type training/repeated bout effect + for me at least, i'd get bored doing the same rep/set range every time

I think I'm in a genuine place of pushing myself because I've just failed the 11th rep of my last 3x12 chest set the other day, I've been f***ing with that concept of putting on more load once I hit 3x12 clean reps, incrementally going up 2lbs each time I can

I f*** with your training but it lowkey sound a bit complicated for a novice like me giving me ideas to think tho

you're right about the variety I think imma stick to what I'm already on

imma start switching out reverse grip bench & landmine press each time too . really not feeling the muscle connection w the reverse grip but I'm adamant to get that b**** down cuz of the results ppl had

experimenting w the cable chest flies as well, so many f***ing angles, grips, arm positions to choose from

What are your goals?

i ain't tripping, you saw it too right?

this is my endgame goal so long away tho

Anyone else running nsuns. Its wild this program has helped me blow past bench plateus, was stuck on same weight for like 6 months but now 30 lbs past it.

To lower my body fat percentage

Have you been tracking your cals? That'll help a lot

I’ve recently started eating at a deficit but I wasn’t doing that the entire two months

You're gonna see a huge change tracking ur cals fam lbs gonna drop off like nothing if you've got your deficit in check

I hope your right Brodie

Happy for you brodie

Get that work in

Look at meal timing too, IF (intermittent fasting) will help heaps.