My question tonight is, in an upper lower split, how many sets are you supposed to do per muscle in order to grow? I have been just using the prebuilt template that Hevy provides and changes daily, it automatically gives you three sets per body part and I’ve been adding sets and reps here and there and the rep ranges for big muscles it has listed as 8 to 12 and smaller muscle groups it has as 12 to 15 so I try to fail in those ranges before progressing in weight or resistance but how do you know when to add reps or sets? Are you supposed to do at least 16 sets a week or something?

Does anyone in here run full body workouts? I’m considering doing them 3 days a week and wondering if anyone has gotten good results from this split. I know it only gives the muscles 48 hours of rest compared to the 72 hours usually recommended but it seems like a good way to shock the muscles with more volume especially with lighter weight/higher reps.

Most men over 40 are sabotaging their training and they don't even know it. Not in the gym. Outside of it. You can train perfectly five days a week. Right weight, right form, right mind-muscle connection. But if you're going to bed at midnight, eating junk between meals, and running on stress with no outlet, you are working against yourself every single session. Recovery is where the muscle gets built. The gym is just the stimulus. I protect my sleep like it's a business asset. Phone down early. Eyes covered. Mouth taped. I look ridiculous, and I wake up recovered. That's the trade I'll take every time. I cut out the seed oils, the alcohol, the processed junk. Not because I'm obsessed with being perfect. Because I know exactly what those things do to my recovery, my inflammation, and my hormones. The data doesn't lie. You want to know why some men in their 50s and 60s look and move better than guys in their 30s? It's not genetics. It's what they do between workouts. The gym is 20% of this. The other 80% is how you live. What's the one thing outside the gym you know you need to fix but keep putting off? Drop it below. 👇

Hey Guys, to become more disciplined and organized I needed to record each day, my body part, weight, reps, and sets. It may seem simple, but I have not been doing that so today’s the day to start that!

Get sharp pain when I lift my arm and it’s hard to do hammer curls. Two areas same side, its been this way for a couple of weeks, currently, I started lifting lighter. Well it gets better. What do other people do when something like this happens?