>>77308115
genetics plays a big role I think, and desu you don't seem that lucky with it. If I were you, I would probably cut a bit and focus on upper body if your legs are already big.

my peak was: (from top to bottom 1rms actually tested and succeeded)
75kg ohp and 60kg klokov press
100kg bench
pullup with 20kg plate
195kg deadlift
100kg squat
and maxed out all machines at the gym for multiple reps
my best strength listed above was also when i was the leanest at 81kg
i injured shoulder and sciatica at that time though so i took a break for 6 months took bpc157 and did a lot of hiking, stretching to fix it and now i can move freely again without any pain
i now only train movements that aren't as strenuous and i don't do 6 sets to failure daily full body anymore (used to be in the gym for hours before injuring myself) did 6 heavy deadlift and ohp sets daily for 2 months until i completely burned out
i guys being dyel is my genetic potential idk
if i work out like prescribed by fitness influencers i don't make any gains at all, just stay weak
i currently only do these exercises:
pullups, pushups, Bulgarian split squats
only bodyweight
i focus on stretching and a little cardio because i don't want to live with chronic pain anymore
I'm so scared of having rotator cuff or sciatica pain again

>>77308118
yeah but how? what split? what routine?
or just go to gym whenever I'm not sore and work the muscles? what worked for you? how do your gains look?
i would want to exchange experiences with you guys

>>77308122
>195kg deadlift
>100kg squat
huh?

>>77308126
I wouldn't overthink it, just keep 48h between working a muscle for hypertrophy, train hard and consistently. Personally I do a push/pull/legs split. But I have lower bodyfat and probably different genetics from you so I look different. It works for me so far, 6 months gym and I put on 11kg of mostly lean mass.

>>77308138
what? first time i ever went into a gym i did 140kgx3 and within a month my 1rm was 180kg
it's my best lift
squats i started 60kg 1rm (high bar i never even tried low bar)
i also do all lifts full rom
so my squat is my hams touching my calves, stopping, then standing up

but yeah
bench and squat are my weakest lifts
ohp and deadlift easy

>>77308139
what does train hard mean in your interpretation?
some say training hard is 10 sets to failure
others say one dropset to complete muscular failure
how does one of your workouts look like?

>>77308168
to push your limits, 6-12 reps with a weight/resistance that makes you just able to perform the exercise with proper form
I see some guys in the gym who don't push themselves enough, and according to a fitness youtuber I follow (Sean Nalewanjy), that is the reason why they don't get enough stimulus for muscle growth.
but I don't think that is your main issue, I think your main issue is you are a bit too chubby and should simply cut a bit

my workous are 4 sets of 6-12 reps for each exercise depending on how much I can do.

Today I will do legs, that is deadlift, leg press or squat (i do leg press bc had some issues with squats), hip thrust, leg extension, abdominal crunch, good girl machine, bad girl machine.

for push I do: barbell bench press, weighted dips, chest press, butterfly machine, dumbbell bench press, dumbbell overhead press, cable triceps pushdowns, final set of pushups

for pull I do: pullups, seated row, seated lat pulldown, low row, butterfly machine reverse, lat pulldown machine, biceps curls, dumbbell shrugs, dumbbell rear delt fly

>>77308168
>>77308183
and yes, I do dropsets, start with the biggest weight and then go down with either reps and/or weight. No pyramid sets, from what I learned that is not optimal since it fatigues you before you push your limits.

>>77308185
so you don't warm up with lower weights first? you start at highest weight and then drop down?

>>77308203
for the first major sets I usually do a few reps with just the bar, like deadlift, bench press. Or I rotate my arms a bit before pullups and stuff like that. After the first big set, I'm warm enough to do the other sets directly.

>>77308115
For non-responders volume is usually the way. Just whatever in neurological half isn't working for you so you gotta brute force a solution. Take all sets as close as you can get to failure but assume they're 2 rir because they probably are. When that wears you down deload and go back up.

I've had mixed success with pause sets and "elongated sets" slow concentric hold slow eccentric nothing dramatic mind you just like 3-4 second concentric 1 second hold 3-4 second eccentric. I don't think it's completely time under tension but just slowing down the rep allows you deal with form and rom a lot more responsibly. Which I'm sure some retard will be "umm ackshually this study says it doesn't impact growth" when it does for supporting muscles and things like lower traps, rhomboid, anterior serratus, rear delts having a good glute to hamstring balance. All these things that contribute to posture and good lifting form do make you more aesthetic and will help you get bigger in the long run even if they don't help you direct grow 2.3% more pecs or some stupid small picture shut.

>>77308207
i see, yeah. my warmups have become very extensive lately because of my fear of injury
quality of life is just so low in all aspects when injury happens
>>77308215
so do 10 sets 2x a week?
like Monday and Thursday
chest 10 sets each or something?
the thing is i never increase in strength if my frequency is below 3x a week but 3x a week is close to injury of volume is high
2x a week if volume is high it's fucking junk volume
idk man after years of lifting i feel like natty lifting is a complete meme
sorry for sounding demoralized
I'm not
just struggling

>>77308230
I'd start with 5 and 5 3 heavy sets of compounds full rom ~5 rep weight. Then 2 sets of a supporting compound in a light ~10-12.

First compound would be like low incline bench full rom. Second one would be like a higher incline bench as high as deep and you can take it and not feel your front delt too much.

Then like whatever squat then bss, hack squat, whatever else.

If the numbers don't gain a rep anywhere add a set to the second exercise wait 2 weeks if nothing add one to the first. Then if still nothing add another supporting movment or isolation with 1 set and gradually bump that up to 4 or pause set the hell out of it.

I just don't think it's ever worth while to do more than 4 sets of an exercise with the exact same load and recruitment pattern just your ability to meet the force production requirements or whatever is going down so much across sets changing things seems have more quality sets overall. Even 3 sets in a lot of cases seems excessive and wasteful when you could be making another head of that muscle work harder.