This is for hypertrophy... We’ve all heard the classic advice. 3 sets of 12 reps = hypertrophy. But what if focusing too much on hitting that magic number is actually holding you back? 😲 The real driver of muscle growth isn’t the number of reps, it’s time under tension. Studies show that for hypertrophy, the key is keeping your muscles under tension for 45-60 seconds per set. If you're flying through your sets of 12 too quickly, you're missing out on the full benefits. Instead of just focusing on the number, slow down the tempo. Try taking 4-5 seconds per rep to ensure you're hitting that time under tension sweet spot. Another case that can appear is when mentally you "Save your self for the later sets" For strength volume yes for hypertrophy no... make those reps count, don't cheat them with bad form or speed/ too much momentum... So in conclusion... Stop fixating on the number. Focus on effort, tempo, and time under tension to make every rep count. Have you been speeding through your sets? Or do you adjust your pace for better gains! 💬⬇️ Also disclaimer this is not the case for strength or skill training.

Right now my workout is consist of 7 pull ups per minutes x 10 and 20 dils per minutes x 10 with 1 day rest in between training and right now I am currently focusing on front lever to grow my lats bigger. Any advice for progressive overload? Affordable diet?

Hey everyone! I came here for some advice. So I am 170cm, 56kg, 16 yrs old. I do weighted calisthenics and have been on a plateau of building muscle like the gains aren't really that much they kind of stopped. I do weighted decline pushups 3x8 every other day. I also run 6 days a week 6km. And I just started putting in pulling movements by doing 12 pullups every day. I can do 4 reps in a row. So can you tell me how do I improve my training program. Thanks again.

When I first started working out, I thought the more time I spent in the gym, the better results I’d get. So I’d do endless sets, spend hours lifting, and think I was making progress. But here’s the truth: more isn’t better—better is better. It wasn’t until I started focusing on intensity over volume that I saw real changes. Instead of doing a bunch of mediocre sets, I started hitting fewer, more focused sets with max intensity. Every rep was all out, no half-measures. I pushed myself harder in less time and got WAY better results. It’s the same principle: quality over quantity. You don’t need to spend hours in the gym if you’re not giving it everything. A shorter, intense workout will do more for your body than hours of going through the motions. So next time you’re in the gym, ask yourself—are you there to check the box, or are you there to make serious progress? Intensity > volume, every single time. What’s one way you can step up your intensity next workout?

I have abs right now but I want them to be even more visible does anyone have a solid ab workout to make them pop?