I need help optimizing my workout routine.

I had the same wrist trouble a few months into training. Dropped the weight, slowed the reps, and focused on strict form and control. That fixed it. Same thing happened with my left shoulder on bench. I stopped ego lifting, kept reps in the ten to fifteen range to failure, and the joint pain went away. Now I train daily on a PPL split for two hours with zero pain. What rep range are you using right now?

I assumed the pain started after consistent training began. If it is new then the form and rep advice should help. If it was already there before training then it might be something medical like arthritis and peptides could be worth considering.

I did not think about when the pain started. If it is just from training strain then pushing through with fixes might work, but the big strength drop and pain numbers sound more like an injury or one developing. He still needs to strengthen the wrist but should get it checked soon.

Amen.

The pain hits when my wrist bends at ninety degrees during shoulder press or bench. Thanks for the video but I am not ready to add more peptides yet. I am only on reta because that is the one I researched. Once I look into others I will start them. Goal is to lose fat while keeping or adding muscle.

Anytime. Sounds like HGH or ipa/tesa would speed up the fat loss and muscle gain.

Not ego lifting, just bad wrist position. I know the wrist should stay straight but after a few reps it bends again. Pain started once I moved past thirty five kilos on incline and flat bench. I test one rep maxes at the start, use sixty five percent, aim for eight clean reps, then add two point five kilos once I hit nine or ten. Lately I stretch and do wrist curls before chest and shoulders. I do not want shoulders to fall behind though. Pain only began a month ago as I got stronger on certain moves.

I already have wrist straps and hooks to reduce pressure while I train the wrist separately. The leg day names were guessed by an AI from my descriptions so some were off. I do hyperextensions now and dropped a couple redundant moves in favor of compounds. I think the split is called a batman split or something. Fixing the wrist is priority so I do not stall the progress I have made in three months.

Still only on reta. I have looked at HGH because I want to go from six three to six five or six six. I would need an AI like skeldev or erdafitnib but those can affect eyesight so I am unsure. I think fixing anterior pelvic tilt and losing fat might let me reach six five naturally. Can you explain tesa and ipa in detail including dosing and how to stack with reta? I will research more later.

I was mostly joking about the peptide suggestions. Ipa and tesa are growth hormone secretagogues that boost natural pulses at night or morning. Some people prefer them over HGH because they avoid blood glucose testing. Tesa has solid research and approval history. I do not know much about aromatase inhibitors. Peptides generally do not interact much with each other or with reta, though some supplements should be avoided with it.

Try neutral grip pull ups, neutral grip push ups with dumbbells as handles, and dips. My shoulder and wrists were weak and those changes helped the shoulder feel better and improved grip without aggravating the wrists.

I will check those out. I would consider HGH but do not know where to begin. TikTok videos about height with certain inhibitors are confusing. I am one hundred twenty kilos at six three with high body fat. A month ago I could not do a pull up, now I can do one. Push ups are fifteen to twenty but wrist pain limits them. Dips at body weight seem tough but I will try the variations. Left shoulder clicks on lateral raises. I want to keep both isolation and compounds because the pump keeps me motivated.

I am not adding weight every week, just progressing from beginner gains. I already follow the three components you listed. Goal is fat loss even if some muscle drops. I started lifting to build a base so I would not look off after cutting. Seventy three kilos on preacher curls is twelve controlled reps. People at the gym think it is ego lifting until they see it. I could do more weight with bad form for low reps but I keep it where I can control it cleanly.

I would rather avoid steroids. Genetics seem decent so a year or so of work should give a good look. Not chasing maximum size, just want to drop fat.

Planning to buy BPC. Can you explain more about it? Also explain the wolverine and glow stacks I have heard of them but need more details. I will look into buying later.

The best routine is the one you enjoy and will stick with. Ignore anyone who says there is only one correct way. Pick what you like and stay consistent.

I agree that enjoyment matters but I still need to follow basic training principles.

From later posts it looks like the wrist issue is from uneven strength gains causing imbalance rather than an injury. Wanting to grow taller suggests you are still young. There is an age when wrist bones finish developing. One clear mistake in the routine is training forearms before a major muscle group. Do forearm work after. Forearms respond to high intensity and high volume. Strengthen the wrist with grippers, sledgehammer raises, plate pinches, or similar tools.

BPC is straightforward. It seems to improve blood flow to areas that normally get little. I started at two hundred fifty micrograms three times a day then moved to five hundred twice a day. Soreness and aches dropped quickly. Back pain eased. Some sexual health benefits too. Most people use one milligram daily split in two doses for one or two months then cycle off. TB4 is coming next. It is pricier and harder to find but acts like a fuller version of TB500. Typical dose is three to five milligrams weekly and it pairs well with BPC for muscle recovery. More people report sides from TB than from BPC.

BPC probably will not help much because the wrist is likely not injured, just unconditioned for heavy loading. Wrist pain can happen when strength outpaces wrist stability. Condition it with less stressful variations like switching to hammer curls or dumbbell pressing. Drop the smith incline and use barbell or dumbbells only for a month. Switch to a three day push pull legs and add mixed upper and lower days if training five times. The current split hits arms too often.

Peptides are the workout.

I sent a direct message. I want to help with the routine.

I will try those exercises. Did not know about the wrist bone development timing so I will check that too. I am eighteen. At six three I would like to reach six four or six five naturally if possible. BPC might just mask the issue instead of fixing the underlying weakness from skipping forearm work earlier. My dad has joint pain and I thought BPC could help him but for me it is probably just strength imbalance.

I love JM press. Everyone else at the gym complains about it but it hits the triceps hard and I like the feeling. I keep strict form so people sometimes ask me to check their form. That is why it stung when others assumed I was ego lifting.

Do not remind me. I hit six three at thirteen and a doctor gave cortisone that stopped my height growth. Collagen and BPC together act like a recovery stack. BPC speeds recovery so you can train forearms four days a week. JM press also thickens elbow tendons and helps prevent tendonitis. Ego is part of being a lifter. Nothing wrong with wanting to conquer the weights.

There are cases of growth plates reopening. I will look into more peptides including BPC and GHK CU. JM press and tricep pushdowns sometimes give a slight twinge in the elbows. I could lift heavier on biceps but it would require bracing that hurts my sides so I stay at a controlled weight. That last line you wrote was hilarious.

As a new lifter this is the easiest time to build tendon strength. I am not a fan of twelve to fifteen reps except for small muscles like forearms and calves. Strength work is better for most movements.

I know I do not want to train for endurance. The wrist limits me to lighter weights so I end up doing higher reps on those moves. I will look up tendon hyperplasia. Thanks for all the help so far.

When I had wrist trouble I used wraps to keep the joint stable while still training, then added cuffs later.

Search my older posts for the tendon training plan. Thirty grams of collagen, hyaluronic acid, vitamin C, and specific time under tension work.

I have wrist wraps but they seem more for show than real support. I also have hooks with a wrist strap for pulls but I am not sure if they stabilize the joint or just attach the hook.

Those will not work. You need a wrap that holds the fist or palm firmly.

Searching hundreds of posts will take time. Can you link the best ones? I am mainly looking for wrist straps right now, not cuffs.

Use the search function. Look for bamboo wrist sleeves or adjustable wrist wraps that provide compression and support during training.