Weightroom

Wondering if anyone here can recommend vegan protein powders. Frequently the texture is awful and the flavours are bland.

I have found vegerose and allnutrition who make a pretty decent tasting shake. What other brands are worth trying?

Hey I am kind of feeling sad right now.

I started working out in December 2024 and since then I am consistantly in the gym. I started off with Full Body for a month but got bored and did a Upper Lower Split for maybe 6 weeks and then I swapped to PPL.

I ran PPL 6x a week.

My workout I could just say was (imo) on the lower end (Push had 2 Chest, 1 Shoulder, 1 Triceps // Pull had 1 Vertical 1 Horizontal 1 Shoulder (Face Pulls basically) and 1 Bicep exercise and Legs I did Barbell Squats, Leg Curls, Extensions, Calf Raises and 1 Ab Exercise)

I am still SKINNY. I mean not skinny my chest and belly are still fat and my arms and legs skinny.

What I changed in diet: Increased Protein intake from never ever tracking in my life to 2.2 g per kg bodyweight. I cut out most crap but still it bad stuff cause I need kcal to gain muscle. I try to eat healthy 3000 kcal a day but its hard but I always have my 2.2g of protein a day in me. The lowest I tracked was 4 months ago 1.55 gramm protein. The highest I had was a month ago with 2.9g of protein per kg bodyweight.

I started at 83.9 kg, droped to 76.5 kg (kcal reduced to 2100-2300) and now I am back to 80 kg after I increased kcal a month and half ago to 3000 kcal.

I am still benching only 22.5 kg (8 reps) dumbbells. I started at 15 kg which is already nothing (male, 32 years old) now. I started Lat Pulldowns at about 30 kg now I am at 73 kg (6 reps)

What am I doing wrong? How can a body (again I am a 32 year old male) only bench 60 kg (Barbell Flatbench Press) for 3 Reps??

Its depressing. People start off at 60 kg. I worked my way to 60 kg and thats considered beginner lift. And I cant even do 4 reps lol.

My genetics are so bad I honestly dont know what to do at this point.

Maybe PPLPPL is too much and I am not recovering properly? But its only 4 exercises day. And I dont even feel tired after training - despite not even being able to lift another rep. People say you should feel exhausted after training. I think if Id go back to the gym I can do another 9 reps of my last weight. But I cant do more than 9 reps of something if my energy is gone.

Today I did Cable Hammer Curls (38 kg…) 11 Reps, then 8 in my second set and in my third set I made 6 reps. It wasnt possible to get 7. I squeezed so hard to try to get the 7 but it wasnt possible. I took a shower, came back to the cable machine and did 9 reps of hammer curls with 38 kg. So I didnt train to failure earlier?

I just want to look decent and not skinny anymore. I need help…

Going to the gym isnt actually the problem at this point. I am so ready for my workouts I cant wait to go again. A reason why I prefer PPLPPL over Upper Lower or Full Body cause I have time to be in the gym every day for 1-2 hours (my workouts currently with these 4-5 exercises only 50 minutes per workout though) but Id have time for more if it was worth it.

Edit: Yeah it might look like progress my Lat Pulldown 30 kg to 73 kg (6 reps) but how am I even sure if I wasnt able to do 73 kg in december 2024 already? I never tried it. I just started off at 30 kg. I remember the 30 kg feeling quite hard, but just by looking in the mirror Id say I didnt gain strength/ muscle at all. My wife says I look wider but I think she is just wanting me to feel proud lol. I slightly remember trying to Bench Press the Barbell (20 kg at my gym) and did a few reps and added 5 kg left and right (so 30 kg) but I eventually instantly switched to Dumbbells cause I had no spotter and was alone most of the time in the gym and didnt want to die early by weights squooshing me. But I also never really bench marked my barbell bench.

Also the shame kicked in. Had 13/14 year olds benching 60 kgs while I was just benching the bar. So I made my final switch to dumbbells and started benching when no one was at the gym.

Today the same 16 year old started his warm ups with 30 kg dumbbells. I get it, he is strong asf but he is 16 years younger than me. I cant even pick up the 25 kg dumbbells and place them properly to start benching lol.

Not even judging him, I am judging me. I wonder how unnormal this is that a male my age cant bench 25 kg dumbbells.

Am I delusional or in a bubble? Maybe 22.5 kg is okay and I am just on the wrong side of youtube and the gym? Is 22.5 kg really that bad? lol.

I can't find one, like not one that seems decent.

I only see Upper Lower Rest - PPL Or PPL Rest UL

But they all have a rest day somewhere between monday and friday.

I really need a plan from Monday to Friday (weekends off) cause every second weekend I could end up not going to the gym and skipping that.

So my current plan is this, I structured it myself but I was wondering if anyone could look over it or maybe really show me an "ideal" upper lower split with 3 upper days?

Here is my current idea

Upper A (Full Upper Focused, Chest Focused and AMRAP Chest Press Machine:

1. Incline Dumbbell Bench Press 3x9-12
2. Wide Grip Lat Pulldowns 3x9-12
3. Machine Chest Press 1x5-8; 2x9-12, 4. Set is AMRAP (65% weight, 45 second pause after last set)
4. T Bar Rows Neutral Close Grip 3x9-12
5. Seated Dumbbell Shoulder Press 3x9-12
6. Cable Rope Hammer Curls 3x9-12
7. Overhead Cable Tricep Extensions 3x9-12

Lower A:

1. Barbell Squats 1x6-9; 2x9-12
2. Unilateral Leg Curls 3x9-12
3. Bilateral Leg Extensions 3x9-12
4. Smithmachine Calf Raises 3x9-12 with 1x AMRAP (80% weight, 45 second Rest)
5. Cable Abductor 3x10-15
6. Decline Crunches 2x to failure bodyweight

Wednesday was my Fat Oxidation Optimization Session day, where I'd just do 1 Hour of Zone 2 around 130 bpm incline walking.

Thursday Upper B (Push Day)

1. Incline Dumbbell Benchpress 2x6-9; 1x9-12
2. Seated DB Shoulder Press 3x9-12
3. Machine Chest Press 3x9-12
4. EZ Bar Skullcrushers 2x9-12; 1x6-9
5. Unilateral Cable Pushdowns 3x10-15
6. Lateral Cable Raises 3x12-16

Friday Upper C (Pull Day)

1. Neutral Grip Pull Ups 3x5-10
2. T Bar Rows Wide Grip 3x9-12; 1 AMRAP (50% weight, 45 second rest)
3. Cable Hammer Curls 2x9-12; 1x6-9 + AMRAP (50% Weight, 30 second rest)
4. Cable Face Pulls 3x10-15
5. EZ Bar Curls 3x10-15

Saturday Lower B (which I skip a lot cause of family, friends,..)

1. RDLs 2x5-7; 1x9-12
2. Leg Press 2x6-9; 1x9-12 + AMRAP (50% weight, 45 second rest)
3. Unilateral Leg Extensions 3x9-12
4. Bilateral Leg Curls 3x9-12
5. Leg Press Machine Calf Raises (3x10-15)
6. Cable Adductor 3x10-15
7. Leg Raises 2x to failure

You guys think I could skip the rest day on wednesday and just do UpperLowerPushPullLegs Rest Rest or how could I modifiy it so I don't skip my saturday anymore?

So that was the plan I made like a month ago but tend to skip saturdays which isnt optimal in my opinion.

My new plan in short would be doing this:

1. Incline Dumbbell Bench Press 3x9-12
2. Wide Grip Lat Pulldowns 3x9-12
3. Machine Chest Press 1x5-8; 2x9-12, 4. Set is AMRAP (65% weight, 45 second pause after last set)
4. T Bar Rows Neutral Close Grip 3x9-12
5. Seated Dumbbell Shoulder Press 3x9-12
6. Cable Rope Hammer Curls 3x9-12
7. Overhead Cable Tricep Extensions 3x9-12

every Monday Wednesday and Friday, but changing the order for "A", "B", "C" versions. A would be Chest starting + 1 AMRAP on Chest exercise. B Would be replacing wide grip lat pulldowns with Pull Ups and starting the session with Pull and C would be basically starting with Shoulders.

But is it possible to manage fatigue with 3 full"body"upper days?

Or maybe another question:

Could I do 2 Sets of Lat Pulldowns and 2 Sets of T Bar Rows on Monday but then do 3 hard sets of Cable Rows + 3 Sets of Pull Ups on Wednesday? My Back should be recovered from 4 sets of monday til Wednesday? Then I could just play around with sets (Monday 2 Sets Lat, 2 Sets back, Wednesday 2 Sets Lat, 2 Sets Back and Friday 4 Sets of Lat and 4 Sets of Back) and do this with all muscle groups.

So instead of doing Biceps Curls on Monday, I'd just do them only on wednesday and friday, while I do Triceps on Monday and thursday?

This is really frustrating to me. I also don't see how I could get my volume in by just 2x Upper days. Imagine if I do my day "A" twice a week. I'd only have 6 Sets of Lat Pulldowns and 6 sets of Rows the whole week without Pull Ups.

Hey I am doing PPL Rest/ Cardio PPL Rest/ Cardio and so on.

Instead of a PPL A and B version I went for only "A" to track my reps better.

I noticed I am just not achieving anything. Monday I did incline bench press (3x8-12) and did 1. Set 14 Reps, 2. Set 12 Reps and 3. Set 9 Reps.

I thought I might go up with weight now on thursday since I hit my rep target in 1. and 2. set.

Instead I wanted to try and get another rep in 1. Set and 2. Set and 3. Set but to my suprising it didn't happen. My first set today was 9 Reps, 2. Set 6 Reps and 3. Set I had to reduce weight to even get it up.

I recovered (imo) very well. I am off work, was sauna between the days, slept almost 10 hours a day and ate quite a lot (3.1k+ kcal and 200g+ protein every day). No stress at all either.

So I went to the gym today and this just happend. I wasn't even expecting that much of a crash. My previous plan was even actually increasing weight - thank god I didn't lol. That would have gone bad.

But now what?

My plan is following: Push:

• Incline DB Bench Press 3x8-12
• Seated DB Bench Press 3x8-12
• Machine Chest Press 3x8-12
• EZ Bar Skullcrushers 3x8-12
• V Bar Pushdowns 3x10-15 + 4. Set (50% weight of working weight AMRAP).
• Cable Lateral Raises 3x10-15 (+ also AMRAP 50% weight)

What am I doing wrong?

I need some advice on shoes as I'm reading a lot of material but I'm still not sure weightlifting shoes make sense for me.

I'm looking for shoes to use exclusively for lifting (no cardio nor crossfit). I'm following the Stronglifts 5x5 programme for now (squats, bench press, rows, deadlifts and ohp, with some pull-ups and hanging knee lifts added). I'm not lifting heavy yet, but I feel my regular shoes aren't cutting it, especially for stability.

I see weightlifting shoes like the romaleos and powerlifts recommended for squatting, but I currently have no issues going deep on squats, with or without shoes. I'd like more lateral stability, but not sure forking out a couple of hundred euros on shoes is worth it if I'm not struggling with squat depth. I see flatter shoes or barefoot/socks are recommended for deadlifts, but I don't want to get two separate shoes to lift. Should I still look into weightlifting shoes or go for something else?

I often find I'm limited in my assistance work more because my joints (shoulders, elbows, sometimes wrists) start to hurt and/or pop than because my muscles are tired. I'm wondering whether there is a warm-up or stretching routine that would fix some of my issues.

I had lower-back problems that started to feel much better after I added Limber 11 to my warm-up, so I'm hoping that there's a similar dynamic routine I can do a few times a day for my upper body. I tried Defranco's Simple 6, and that helped in some areas, but I think the sleeper stretch was starting to mess up one of my shoulders, so I'm going to move on from that.

Does anyone here have a go-to routine that has helped them stay loose and healthy through their arms, neck, and upper back?

I'm looking to test myself and get my one-rep max powerlifting total sometime in the next few weeks (hoping to get at least 1100 lbs/500 kg) and then I'm going to take a step back and drop my lifting to only 2 days per week, one hour sessions. I intend to pick up a day of traditional cardio and a day of Crossfit-style metcon workouts, so that I'm still working out 4 days per week.

What does maintenance look like in that situation? Can I just do something like 2x5 of like 80% of my current 1-rep max for each of the big lifts (squat, bench, deadlift, row, overhead press), and just do the same 2 workouts every week indefinitely?

Is there any good reading material on maintaining without trying to gain or lose strength, in the most time efficient method possible?

Hey... I am training a few months and been trying out things a lot.

My thoughts on this: I do one day (strength) focused in rep range 4-7 and one day in rep range 9-12.

Now my big issue with this is basically I can't do 4-7 or 9-12 reps in 3 sets.

If I choose a weight that hits for example 4 reps, my second set will only be 3 reps and my third set 2 reps. Or if I choose a weight I can hit the 9 reps, my second set will fall to 7 or 8 reps and my third set to 5 or 6.

So if I don't ADJUST my weight I chose for the first set my reps are ALWAYS going down duo to fatigue.

This brings me to the next issue. I will choose rep range 9-12 as an example. My first set I do lets say 12 reps. My next set 10 and my third set 7 reps.

The next time I still can't increase the weight even though I did 12/12 reps on my first set, cause both other sets are not 12/12.

But by not increasing weight I can now do 14 or 15 reps with the same weight on Set 1 because I got "stronger". But again, now that I did more reps on Set 1 I still can't do more reps on Set 2 and 3 cause of fatigue from Set 1.

How can I ever get 7/7 or 12/12 if Set 1 is pre fatigueing me?

Choose a lighter weight and do 12/12 on set 1 even though I could do 20+ more reps or what? That makes no sense. But only with a lighter weight I can complete 3 sets of 12/12 or 7/7.

I dont understand how this should work. Choose a weight that I can do 15 reps safely but still only do 12 so I can do set 2 with 12 reps and set 3 with 11 reps and then up the weight?

That would mean I have to do set 1 with 3-4 reps in reserve, so I can do atleast 12 reps in set 2 and a minimum of 10 reps on set 3.

My honest opinion on this after trying it for a few months. I think I am better off blasting my self on Set 1 with 1-2 reps in reserve instead of trying to hit 12 reps in all three sets. Then I use the same weight (if I think I had 1-3 reps in reserve) and AMRAP Set 2 with 2.5 kg less and not do a third set at all.

It feels like, or atleast that is what I think I am doing: trying to prevent fatigue in set 1 so I have enough energy for set 3 and hit my 12 reps.

Im not sure if that is good... it feels like Set 1 is totally wasted cause I cant go "all in" duo to being afraid of not getting the reps I want in set 2 and 3.

Today I dumbbell bench pressed 10 reps with 25 kg dumbbells. I quit at 10 reps cause I knew that if I did 3-4 more I wouldn't be able to do 8 reps in Set 2 not even 6 reps in set 3. So I did 1. Set 10 reps, 2. set I went for 12 reps anyways and my 3. set failed again at around 7 reps. And again I wasnt able to stay in my target rep range of 9-12 cause of doing 12 reps on set 2 instead of 10 reps.

I honestly have no friggin idea how people can do 3 sets of "12" and then increase weight after doing 3x12 back to 3x8 until they are at 3x12 again. Because either I can do 1x16-20, 1x10-14 and then 1x 6-9 but not all three at 12 reps. Heck I can't even choose a single weight for 3x8 cause if I choose a weight that hits the "8 reps" directly I wont ever be able to do 8 reps with the same weight after 3 minutes rest again on set 2 yet alone set 3. It always goes DOWN. 12 -> 10 -> 8... or 7 reps -> 5 reps -> 3 reps... but never consistent reps. Its always set 1 good, set 2 worse, set 3 very bad.

Edit: As a beginner in weightlifting this is totally complicated for me to understand.

I thought Id give rep schemes another try today but it feels like my new approach of doing drop sets feels better to me. I am just choosing a weight with which I can do 12-14 reps, but quit at 12 reps and then use that same weight and work my way down to 8 reps. So my first set is usually 12 or 13 reps, depending on how I feel and assuming I could do 1 or 2 more but still stop. Then I do my second set with that same weight and AMRAP that thing (usually around 10-11 reps) and then I finish my third set with a bit of lower weight but also aim for 10-11 reps again.

What I also tried is just increasing weight after my first and second set are both around 10-12 reps even though my third set is still only at 9 reps. Just increase anyways no matter what the litature says 12/12/12. Because by the time I hit 12 reps on my third set with a specific weight I am basically doing 20 reps with that weight on Set 1 and 15 Reps on Set 2.

But honestly for me as a beginner it is way easier picking a weight that I know I can lift around 13 times, give my best and stop the set once I think I can't lift 2 more times. Or basically just increase weight as soon as I hit 9-10 reps on set 3 instead of waiting til 12.

Hey! Currently doing PPL Rest/Cardio PPL Rest/ Cardio and so on.

I start with Pull instead of Push so I do Pull Push Legs Rest.

All my days have an A and B version. Here is a short list how my days look like:

Pull A: (Pull Up Wide Grip Focus)

1. Pull Up Wide Grip (3x8-10)
2. V Grip Lat Pull Down (3x8-10)
3. T Bar (Chest supported) Neutral Grip (3x8-10)
4. Seated Incline Dumbbell Curks (4x12-15)
5. Cable Hammer Curl (Short Rope, 4x12-15)

Push A: (Bench/ Dip Focus)

1. Flat Dumbbell Bench Press 3x8-10
2. Bodyweight Dips (3x8-10)
3. Machine Chest Press (2x6-8)
4. Lateral Cable Raise (4x8-10)
5. Rope Push Down (3x8-10)
6. Dumbbell Overhead Extensions (3x8-10)

Legs:

1. Barbell Squats 3x8-10
2. Romanian Deadlifts 3x8-10
3. Seated Leg Curls 2x8-10
4. Smith Machine Calf Raises 4x12-15
5. Cable Crunches 5x8-10

Pull B: (Lat Pulldown Focus)

1. Wide Grip Lat Pulldown 3x8-10
2. Pull Up Neutral Grip 3x6-8
3. Dumbbell Rows 3x8-10
4. Cable Face Pulls 3x8-10
5. Barbell Curls 4x8-10
6. Dumbbell Hammer Curls 4x8-10

Push B: (Shoulder/ Triceps Focus)

1. Incline Dumbbell Bench Press 3x8-10
2. Seated Dumbbell Press 3x8-10
3. Lateral Cable Raises 4x12-15
4. EZ Bar Skull Crushers 4x12-15
5. Dumbbell Overhead Extensions 4x12-15
6. Dips 3 Sets to failure

Legs same as A just starting with RDLs instead of Squats.

Kind of afraid this might be too much for a beginner? At the gym since december 2024. But then I don't know what to put out of my program. My focus is actually calisthenics but I'd like to atleast keep the big lifts in (Pull Ups, Dips, Squats, RDLs, Incline/Flat Benchpress).

So yeah basically I want to get a decent body and then full swap to calisthenics. I am skinny fat, so currently think I need dumbbells, machines etc. to grow. I don't want to go full on calisthenics or only machines/free weights, like a mix would be great. I weight 78 kg and 175 cm tall....

Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts

• Reflect on what went well (or didn’t)

• Track PRs, new programs, deloads, or changes

• Stay accountable with your training

• Ask for tips on progression or programming

About a month ago I posted excitedly that my gym had installed a new plate loaded belt squat machine.

I was eager to program it in, and now finally having had the chance to use it, wow!

It’s very comfortable, once you find a good angle. At first, my instinct was to sit very far back and upright to make it more like a hack squat motion. This provided a great quad stimulus, but the belt actually applied a ton of unwanted pressure to the inner thighs, and my training partner and I both ended up with big bruises on our adductors lol.

So the following week, we stepped forward, and angled our torsos to mimic a traditional squat posture. Despite this, the belt continues to dramatically reduce pressure on the back compared to a barbell squat, which is great. The belt and pulley also has much more room between your legs, so it glides freely without causing any bruising.

After finding my flow with the machine, I Iove it!

I’m someone who prides myself on being able to bring sets of heavy barbel squats to failure, but it has its downsides. For one, it’s just very mentally demanding, and there is a fear factor to overcome. Setting the weight down on the safeties after concentric failure is highly technical and while I believe it’s worth learning and practicing, it’s something I hesitate to teach others.

But the belt squat? Forget about it lol, you got one more! Take every heavy set to failure with no fear in your heart. The machine is also very easy to spot- you basically just stand opposite the person and deadlift the plates up. With that in mind, it’s actually also an amazing machine to do some super maximal eccentrics as an intensity variation. Once you hit failure, have your spotter minimally help you out of the hole, then do another super slow eccentric.

In that manner, it has several big advantages over a leg press/hack squat. I really haven’t found a way to meaningfully help someone out of the hole in a leg press. The belt squat also allows for complete freedom of motion, so it should work well for every body type.

All in all, 10/10! Very excited to progress with it for the rest of this program. It can also be used for many other exercises, such as RDLs, rows, shrugs, and more. I’ve taken to using it for standing calf press, which looks quite odd but is very effective. Since this is not an advertisement I don’t want to name the machine, but I will mention the plates travel directly up and down a tower, and it has a 1:1 weight ratio throughout the range of motion. Many other machines use a large lever to move the weight with a variable force curve, so I can’t comment on that style

Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts

• Reflect on what went well (or didn’t)

• Track PRs, new programs, deloads, or changes

• Stay accountable with your training

• Ask for tips on progression or programming

Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts

• Reflect on what went well (or didn’t)

• Track PRs, new programs, deloads, or changes

• Stay accountable with your training

• Ask for tips on progression or programming

Have a question about training, recovery, programming, or diet? This is the place to ask

No question is too basic or too advanced. Whether you’re new to strength training or a seasoned lifter troubleshooting sticking points, ask away.

Folks feel free to jump in with answers too, or anything else training related

Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts

• Reflect on what went well (or didn’t)

• Track PRs, new programs, deloads, or changes

• Stay accountable with your training

• Ask for tips on progression or programming

Crossposted from https://lemmy.today/post/31127120

27M. I have lost 5 BMI points, down to 30 from 35, in 5-6 months. I did simple CICO and resistance training (PPL split).

I am a bit exhausted of the caloric deficit now and want a break. I have felt like this before and taken a maintenance phase of 1 week and then continued cutting. Now that I am no longer obese, I feel less inclined to continue.

Should I recompose at my current weight or should I continue cutting? Ultimately I do want to get to at least 28 BMI or lower.

Any help and advice is greatly appreciated.

Have a question about training, recovery, programming, or diet? This is the place to ask

No question is too basic or too advanced. Whether you’re new to strength training or a seasoned lifter troubleshooting sticking points, ask away.

Folks feel free to jump in with answers too, or anything else training related

Just wondering, cause it seems low volume but I am hitting my muscles 1-2x.

Example currently:

Push 1: Monday

• Flatbench DB Press 5x5-6 (Chest)
• Incline Barbell Press 3x8-12 (Upper Che&Shoulder
• Dips (Chest Tri Shoulder) 3x to 2-3 RIR
• Skull Crushers 4x12-15

Push 2: Thursday

• Flatbench DB Press 4x8-12
• Shoulder Press Barbell (standing) 4x8-12
• Triceps Overhead Extensions 1x6, 1x8, 1x10
• Cable Lateral Raises 5x15

I am basically doing 9 Sets Chest just with DB Benchpress. Do incline presses count and do the shoulder presses count too?

I cant do more im exhausted by the end of my workout and each takes already 1 hour.

For legs I do: wednesday 1

• RDLs
• Bilgarien Splitsquats
• Leg Curls
• Smithmachine Calf raises

Saturday 2:

• Squat Barbell
• Leg Extensions
• Leg Curls
• Calf Raises

Dunno... or should I Stick to same exercises for each PPL day?

I wonder if its bad doing incline bench and standing shoulder press only once for example... but dont they kind of target same muscles?

Hey! I am currently doing a Upper Lower Cardio PPL routine. I was doing PPLPPL but just couldn't add Cardio somehow without being fatigued.

My structure of Upper day is:

1. Back (Pull Ups // Lat Pulldown)
2. Chest (Flatbench Dumbbell Press)
3. Back (T Bar // Seated Row)
4. Chest/ Shoulder (Incline Bench Barbell // Seated Dumbbell press or Standing Barbell Press)
5. Biceps (EZ Bar Curl // Cable Curls)
6. Triceps (EZ Bar Skull Crushers // Overhead Triceps Extensions Rope)

Those are my current upper body exercises.

For Push day I do basically all exercises above (Chest/ Shoulder, Triceps) just the 2. exercise option) So instead of EZ Bar Skull Crushers (if I did them monday) I'd do Overhead Triceps Extensions on Thursday. If I did Cable Curls on Monday I'd do EZ Bar Curls on Friday (Pull)

Is okay for beginner?

Legs I do the same everytime I go:

1. RDLs or Squats
2. If I do RDLs I do Bulgarien Splitsquats, if I do Squats I do Leg Extension Machine instead
3. Leg Curls
4. Calf Raises (Smithmachien)

Can't do Deadlifts cause I don't know proper form. I thinking about removing Squats and RDLs to but then I just suck on leg day cause I am not sure if form is good enough.

Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts

• Reflect on what went well (or didn’t)

• Track PRs, new programs, deloads, or changes

• Stay accountable with your training

• Ask for tips on progression or programming

Have a question about training, recovery, programming, or diet? This is the place to ask

No question is too basic or too advanced. Whether you’re new to strength training or a seasoned lifter troubleshooting sticking points, ask away.

Folks feel free to jump in with answers too, or anything else training related

1. Push Pull Legs (6 days a week) Back can be sore after pull day and will limit leg day.

2. Push Legs Pull This ensures a good leg day but messes with pull day.

3. Pull Push Legs This feels like the most optimised of the three. Pull day is affected only once a week, as opposed to twice a week for the other two routines.

Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts

• Reflect on what went well (or didn’t)

• Track PRs, new programs, deloads, or changes

• Stay accountable with your training

• Ask for tips on progression or programming

Have a question about training, recovery, programming, or diet? This is the place to ask

No question is too basic or too advanced. Whether you’re new to strength training or a seasoned lifter troubleshooting sticking points, ask away.

Folks feel free to jump in with answers too