Photograph via snooOG

A place for for those who believe that proper diet and intense training are all you need to build an amazing physique.

Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more!

All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs.

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A place for for those who believe that proper diet and intense training are all you need to build an amazing physique.

Discuss NANBF, INBF/WNBF, ABA, INBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more!


If you have a question please find an appropriate discussion thread instead of making a separate post.

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Selfie Saturday - (April 06, 2024)

Thread for posting less detailed progress/humble brag pics, etc.

11:01 UTC


My test levels improved! Mono was the culprit

I had posted not long ago here how I believed my natural days were over due to a 117 test score!! I was afraid I would have to forever be a pin cushion on TRT. Luckily that doesn't have to happen!

Turns out that's what happens when you have massively swollen lymph nodes and tonsils from mononucliosis (sp?) I could not eat but 1000 to 1300 calories for about 2 weeks and lost 16 pounds in that short of a time. Plus the swollen tonsils caused OSA. Which is still an issue and I'm getting the tonsils cut out. I've been bulking pretty recklessly since after the surgery normal people lose 15 pounds. My size and metabolism I will probably lost closer to 20 of more. Which means massive muscle loss.

Test is back to 452, I'm 35, and can be higher if I shed some bodyfat and get these tonsils out from my airway when I sleep. I've never been one to want to compete in natural bodybuilding but I have used the same methods and it's why I'm here.

Just hit my 3rd year of lifting recently, and with all of my breaks due to life's hardships I would say I am doing well in terms of muscle and strength progression. I keep periodically dropping weight so, maybe, one day I will hit somewhere between 15 and 20 percent bodyfat. Went from 305 to 215 and then got married and ballooned back to 290. Now I'm 250 again. One time in high school I went from 240 to 185. So I know how to lose weight it's just that I fear losing too much of my gains!

08:27 UTC


Shoulders and traps are oddly imbalanced and I don't know why

I'm quite surprised I've never noticed this before, but for some reason I have an odd-looking imbalance in my right (left in the pic) shoulder/trap region.

Pic here

Almost like my right shoulder area looks...lumpy? And also my right trap is apparently smaller than my left one.

I do compund and isolation lifts, and to my knowledge I don't train one side more than the other.

I'm just trying to find out if this is a muscle imbalance that I need to go about correcting, and if so how I should do it.

07:08 UTC


Deadlift (115 kg), my mixed grip is starting to slip off. Help

My 1 rm is 135 kg, but when i do more than 1 rep after 110 kg my hands slip off the bar. Should i use chalk? P.S. I hate straps

22:45 UTC


Back feels like its going to give out when squatting

I use a safety squat bar but I can still only manage up to 75kg before it feels like my back will give way and my upper body will collapse forward

Legs feel OK, can deadlift 120kg without too many problems and can bench 85kg and press 55kg

Have had an x-ray on my back and nothing seems to be a major issue except for age related (50)

Should I drop squats for a while and concentrate on back extensions or does anyone else have similar experiences with this?

20:24 UTC


Seated VS 45º leg press?

Seated VS 45º leg press?
For those of you who do both (the seated horizontal is the typical machine where you have a pin to select the weight), how much difference in weight do you use.
This is the seated: https://www.fitkituk.com/strength-c2/strength-machines-c9/hammer-strength-select-seated-leg-press-p3406
In other words, which one is harder and approximately what is the % of load of each relatively.
Because I seen people doing high weights on 45º, and I don't think it matches the other. You can post your marks if you want.

18:15 UTC


Looking for advice on new gym setup.

Hey everybody. Just wanted to come on here and as a quick question I have regarding my new gym set up.

For financial reasons (saving up to pay off student loans ASAP), I plan on using my apartment complex’s free gym.

However, I am worried that my progress will be slowed/affected because there are no free weights, just machines.

To be fair, the machines (a BATCA fitness systems “Omega 4”) allow for a lot of the same exercises I normally do. From what I can tell (and based on the manufacturer’s website), one can do the following on the machine.

  • chest press

  • lat pulldown

  • bicep curls

  • pec flys

  • mid rows

  • tricep extensions

  • leg extensions + curls

  • leg press

  • shoulder/vertical press

  • dip bars.

It seems doable to me, but I wanted to get your opinions. Here's a link to the exercises one can do with this machine: https://www.batcafitness.com/_files/ugd/22ce62_fd4e574ea2f1426697426884ec97d761.pdf

15:55 UTC


Progressive overload: Big variations in reps and weight on a day-to-day basis.

I've been tracking workouts for the last 4 years. My overall goal is mainly hypertrophy. Right now I'm cutting at 2500 calories:

  • 220P
  • 80F
  • 220C

I've noticed my day-to-day strength varies very much, even though I'm only cutting in a low deficit. This also happens when being in a caloric surplus. It kind of feels like it's always been like this for me. I do the same exercises, get all my nutrition goals in, sleep 8 hours + every night (average Garmin sleep score is 90). HRV is balanced. I basically never drink alcohol.

Yet, even fully rested, I end up doing 3 reps less on pulldowns compared to last week. Then in two weeks I feel great and blast out 14 reps instead of 9. We all have bad and good days - but I still feel that it happens often.

This makes me struggle with consistency in tracking progressive overload, and can be quite demotivating.

Normally I end up on 0-1 RIR. Volume is generally speaking pretty low, and I do not do heavy squats or deadlifts which can fatigue my CNS. Yet the reps I do on exercises varies so much from a day-to-day basis based on how I feel and my wellbeing. Is this just how it is? I focus extensively on recovery and by my logic I should be rested for every session and consistently maintain or increase reps. Yet it can vary by up to 5 reps on exercises I should do 12 reps.

I keep watching Mike Israetel (RP) stating that progressive overload should be consistent over a long period of time - yet it's very inconsistent as "daily variations"(?) is so insanely different. In a time span of 3+ months I can see I've gained strength, but the road there is very much like a up and down rollercoaster. I'm aware I can't expect to gain loads of strength during a cutting phase.


Let's say I do incline smith machine benchpress:

Workout 1: 100kg for 9, 100kg for 7, 100kg for 6

Workout 2: 100kg for 12, 100kg for 9, 100kg for 7

Workout 3: 100kg for 8, 100kg for 8, 100kg for 6

Workout 4: 100kg for 6, 100kg for 5, 100kg for 4 (feels like death)

I've normally let deloads come "naturally" (vacations, stressful period of my life in other areas etc), so maybe deloads are 1 week per 12 weeks.

Is this considered normal?

My program looks at the moment like this (Sets x Reps):

Day 1: Chest & Back

  • Bench press 3x6
  • Smith machine incline bench press 3x10
  • Pull up neutral grip (slow eccentric + max ROM) 3x8 (8, 7, 6 normally)
  • Pulldown pronated grip 3x12
  • Cable Lat Prayer 2x15

Day 2: Arms & Shoulders

  • Smith Machine JM Press 2x10
  • Dumbbell Tricep Extension 2x8
  • Incline Dumbbell Bicep Curl 2x10
  • Dumbbell Preacher Curl 2x8
  • Cable Tricep Extension Rope 2x15 (Superset)
  • Cable Hammer Curl Rope 2x15 (Superset)
  • Dumbbell Lateral Raise 3x10
  • Face pulls rope 2x12 (Superset)
  • Upright Rows Z-bar 2x10 (Superset)
  • Barbell Wrist Curl 3x15

Day 3: Legs, Calves & Abs

  • Romanian Deadlift 2x8
  • Leg Press 3x10
  • Hyperextension Weighted (glute + ham focus) 2x12
  • Quad extension one side 2x12
  • Sissy squat 2x 0-1 RIR
  • Calves 5x 15 (Myo-reps)
  • Cable Rope Abs 3x15

Day 4: Rest

Day 5: Back, Chest & Shoulders

  • Pull up neutral grip 3x8
  • Cable row 2x10
  • Cable Lat Prayer 2x15
  • Dumbbell Press 3x6
  • Smith Machine Incline Bench 3x10
  • Lateral Raises 3x10

Day 6: Lower & arms

  • Leg Press 2x10
  • Quad extension one sided 2x12
  • Hyperextensions weighted 2x10
  • Calves 4x15 (Myo-reps)
  • Incline Dumbbell Curl 2x10
  • Dumbbell Hammer Curl 2x12
  • Cable Tricep Extension Overhead 2x12
  • Cable Tricep Extension Reverse Grip 2x15
  • Barbell Wrist Curl 3x15

Day 7: Rest

Volume per week:

Chest: 12

Back: 15

Shoulders: 10

Legs: 17

Calves: 9

Biceps: 10

Triceps: 10

Underarms: 8

TLDR: Repetitions per set varies by a huge amount from day to day so struggling to track progressive overload is very inconsistent. Is this how it normally is for everyone?

11:22 UTC


Friday Fun Day - Talk about/post whatever, still be respectful! - (April 05, 2024)

Thread for discussing whatever you want, its Friday!

11:00 UTC


Folks who stoped using whey,do you feel any difference after cutting it out?

Is there anything to be missed by not using whey?

08:47 UTC


Shoulder weekly volume and sets

I know that muscles grow best with 8-20 weekly sets, but what about side delts? Most programs i see only have 6 sets for them. I currently only have six sets for it. Does it have somethinf to do with the size of the muscle. How much do you guys do weekly for it?

00:52 UTC


Thursday Discussion Thread - Nutrition - (April 04, 2024)

Thread for discussing things related to food, nutrition, meal prep, macros, supplementation, etc.

Link to previous Nutrition discussion threads to see if your question/topic has been addressed previously

11:01 UTC


Smith machine squats -yay or nay?

Ive seen so much conflicting info on this. Looking at it from a hypertrophy standpoint they seem to be really good. Whats your guys thoughts on this movement?

04:34 UTC


Want to switch from GVS Rampage(6 day) to 4 day program, suggestions?

Really like GVS Rampage, have been running it for around 6 months but finding it hard to be consistent in getting to the gym 6x a week lately. Any suggestions on a good 4x a week hypertrophy focused program? Ideally sets taken to 0-1 RIR as I enjoy pushing to failure and it works well for me. I looked on boost camp but I did not see anything that popped out to me, a lot of them felt like they were missing things.

04:07 UTC



Hamstrings get sore and tired before quads even get close on squats. Never been a big leg day person. Any advice?

00:59 UTC


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22:04 UTC


Prep diet question

So I am currently 6 1/2 out and I dropped my fats from 35g to 30g yesterday and I noticed some negative side affects and was wondering if it was because I dropped my fats more. My hands and feet were cold, my veins around my body constricted and my right hand had a tingle feeling of coldness. I think my body went into shock. The only time it went away was when I had an influx of fats aka beef. I added back in the egg today and I feel much much better. So my real question is was it because my fats dropped to low and will I gain any weight back by adding in again. I removed another egg on Sunday 3 days ago and went from 40-35 and I feel fine with that change but this last one was rough. I just don't want to screw up my progress so far.

21:39 UTC


Front squat variation

Ive been running smith machine front and back squats

The front squat just feels amazing for my quads. It annilates them wrthout fatiguing anything else, stability cause of smith allowing for a perfect upri,ht posture

Smith Back squats arent bad, but I feel like something else would be better

Im considering ssb, but I dont know if theres one at my gym (trainer left and brought eqoipment with me, wont be at gym for a week, dont remember if the ssb was one of them)

If its gone im considering just a slightly wider foot position for the 2nd day of front squats?

Any other ideas?


20:52 UTC


I tried out the Attila/Sandow Light Dumbbell System so you don't have to! My review....

I tried out the Atilla/Sandow Light Dumbbell System (LD) for four months. I started it during the last month of a bulk and continued it through a 12 week cut.

For myself, I've been lifting off and on since a teen (I'm now 45), but not consistently until summer of 2022. I would lift for about 6 weeks, then take a few years off, then do another 8 weeks, then not touch it for another couple years, etc... However, even when I would lift I would use low volume, low frequency, and with high intensity. Basically, I was a one-set-to-failure-once-a-week kind of person. It always seemed to work ok for what I wanted to do (mostly build strength). I was simply never consistent with it before the last 18 months or so.

Boredom is a powerful motivator. I wanted to try something different. So I flipped a coin between resistance bands and bronze-era bodybuilding techniques... and Professor Attila won the coin flip. I read David Bolton's book in order to get up to speed on the history of the technique and get some pointers on how to do the movements properly. I highly recommend his work for anyone interested in reconstructing the bronze-era methods since as you can see from the link below - some of the manuals contain minimal text instruction. Bolton did a good job connecting all the dots from the many training manuals and books sold at the time to make a solid composite.

This is the routine I used:


I made these modifications:
I did not do exercises 22, 23, or 26.
I combined 11 and 12 so that I could alternate the movement.
I also adjusted (upwards) the reps for a few of them:
Exercise 3 for 50 reps instead of 30
Exercise 9 and 10 I did not use dumbbells, but did 20 reps instead of 10
Exercise 14 for 25 reps instead of 20
Exercise 15 for 20 reps instead of 15
Exercise 16 for 50 reps instead of 20
Exercise 18 for 30 reps instead of 20
Exercise 19 for 30 reps instead of 10
Exercise 20 for 50 reps instead of 40

Since I did a traditional "leg day" each week I did not do exercise 21 (pistol squat). If someone wanted to only use this system, I would suggest finding a unilateral leg compound to do.


  1. The whole thing takes about 35 minutes from start to finish (not 20 as David Bolton promotes). At 7 days a week, that is roughly 4 hours working out each week. No need to drive to the gym or get dressed, so I think the amount of time per week seems reasonable.

  2. The program was very different from what I was used to and it felt even more different than I would have expected. The pump was not as pronounced as I would get with low rep, high intensity workouts, but it would last through the day. I definitely felt more "connected" to my muscles throughout the day when I would start with the LD workout.

  3. The program itself is VERY clever. It includes (probably from a great deal of trial and error) quite a few "modern" training principles including pre-exhaustion, stretched partials, superset clusters, and so on.

  4. No warmup is needed. The weight is so light, and you do so many reps of each movement, that the first few reps ARE the warmup and you seamlessly transition into the working part of the set.

  5. I treated it as a giant superset, and attempted to take as little rest as possible in between exercises. The "progression" method that seems most natural is to gradually decrease the time between each movement until reaching the point when you simply never set down the dumbbells. Just move on to the next exercise right away.

  6. The first day felt strange, and several of the exercises involved too much lactic acid buildup for me to reach the rep minimum (especially for the lower body - I'd never done squats like number 20 before). After a few weeks I was able to reach the rep ranges. Then, it felt easier each time. For a while, as I got better at focusing on the muscle and contracting it fully (rather than simply lifting the weight through the air) the exercises started to feel harder each day. That feeling of difficulty reached a high point, plateaued, and then receded right about the time I noticed my physique changes slowing down.

  7. "Recovery" was quite different. Atilla intended this routine to be done daily (though you can take a day off whenever you feel like you need it). This is an accumulation-style program, so I needed to get into the mindset of full-body-every-day. However, I never felt DOMS, or felt like I was getting "worn down" by it. Since I did it the entirety of my cut, I appreciated a workout that hit pretty much everything in my body without feeling like it was taxing my recovery ability. Basically, I wanted to encourage my body to preserve muscle as much as possible while in a calorie deficit. I think it did so better than other methods I'd used in the past.

  8. Since the difficulty felt like it had reached a plateau at the 3 month mark I decided to add some weight. Sandow used 7 pound weights during the later part of his career, so I thought it might be a fun experiment during my last month to switch to 10 pound weights. What had become a fun way to start the day became incredibly challenging. Some of the exercises felt impossible to complete. I had to start all over resting between exercises, barely hitting the bottom of the rep range, lactic acid "burn", and so on. I gradually worked my way up to the top of the rep range again, but am still having to rest a minute or so between several of the exercises.

  9. Do I think it "worked"? - Yes, I do. In fact, given the size of the bronze-era bodybuilders and which muscles were typically most highly developed, I have no trouble believing that they did, in fact, use this method and that it did actually produce their physiques. I think someone could use this method and develop a calisthenics-style physique (round shoulders and developed biceps, athletic but not massive legs, solid core and strong forearms) but without the calisthenics. Keep in mind - bronze-era bodybuilders were not that big. Even Sandow himself had only 16.5" arms and 23" thighs (with a 33" waist at 5'9"). He could fit into regular clothes. The muscles I felt the most pump and grew were the same muscles that seem "overdeveloped" (by our standards) in the physiques of the bronze era. To me, it seems HIGHLY plausible that this was their method. If someone wanted to pursue the "warrior beach body" goal - they could use this system and it would deliver that type of physique.

Ok - if someone wanted to try it out for a few months, what would be the best way to do so?

As far as I can tell, there are really three ways to use these exercises. One, as per David Bolton, is to treat it as a pure muscle-control system. The weights mean nothing - they are merely there to focus the mind on contracting the muscle completely. There is weight, yes, but the weight being raised is not the stimulus - the mental contraction is. Since it is very hard to "find" the muscle to contract it without some resistance of some kind, you use very light weights (3-5 pounds) in order to mentally concentrate on getting the maximum contraction per repetition. Sandow sold 3.5lb sets while using 7lb sets for his own workouts. Most other people used and recommended 5lb. But the weight doesn't matter. Use the lightest one that lets you FULLY contract the target muscle. You're not weightlifting. It's more like physical meditation.

Second, there is a dual-exercise strategy that many of the practitioners of the LD system used in their own life. Many of these people were gymnasts and professional strongmen. They would do the LD exercises in the morning, and then "feats of strength" (3RM type stuff, crazy isometric holds, etc...) every other evening as part of their show. There would be some training for those big lifts, but this was primarily focused on lifting technique and injury prevention (much like Olympic weightlifters use typical hypertrophy exercises to build strength, and then learn snatch and clean technique separately). They didn't consider the heavy strongman movements as contributors to how they built their physique, though we may now look at their training as a whole and say that it was a combination of these two methods. This is the route I took. LD in the mornings to "prime" the body to receive training, but then still doing my normal low-volume, high intensity lifting sessions focusing on building strength. I think this is the best way to get as close as possible to what most of these bronze-era champions were actually doing, though Bolton does give some examples of people who didn't lift heavy at all (and were not trying to make money off their physique by selling gym equipment or training manuals - therefore likely not deceptive about this).

Third, one could approach the LD system as a way to get the greatest possible stimulus from the lightest possible weights. The exercises are designed to put the body into highly disadvantageous positions. For example, often the weights are held out laterally or at full arm extension. Though I'm not the strongest person in the gym, I can max out quite a few of the machines. But 5 pound weights, with these postures and these reps - that was humbling to me. A few of the movements were difficult enough that once I had learned how to do them properly, I could barely perform the minimum reps and had to work my way up to the top of the rep range. When I used 10 pound weights during the final month of the experiment several exercises were completely impossible and I would hit failure before reaching the minimums. If you wanted to get the most from light weights, this would be the way to do it. Many (though not all) of the exercises could be performed with progressive resistance, perhaps adding only a pound or two every few months, if possible.

I think if someone wanted to take this third approach, there are a few body parts that would likely lag - the most glaring example: most of the chest and triceps exercises are muscle-control only. Perhaps adding a high-rep DB bench press would round out the program. A person doing this could stick to a single weight (for symmetry) and "level up" all the exercises at once, or allow some body parts to progress further than others.That would be an interesting experiment all its own.

Would I do it again? Yes, for sure. It resolved some symmetry issues that had been bothering me, and also gave my arms a kind of 3D look (hard to explain) even though the measurements aren't that different. My experience was positive. I think it's been ignored probably due to its limitations - I don't think it can take someone to their genetic limit for size, and size is what we tend to prize most highly today. However, there are people out there chasing different physiques. Heck, I've seen some people explicitly going for a silver-era look. If someone wanted to go for a bronze-era aesthetic, I these tools could get them there.

20:39 UTC


Aggressive Mini Cut

Hey guys, I'm pretty much peak bulk right now at just shy of 195lbs and have managed to put on a bit more fat than I was expecting .I want to start an aggressive mini cut but last time I did one it didn't go too well (scale weight didn't drop enough). My counting was definitely off.
I only want to do a 4-6 week cut (~ 1500 kcal, 240g protein) so I can get back to lean buling properly and slowly.
Does anyone have any experience with aggressive cuts and have any tips? Looking for some advice on what meals to have aswell, trying to keep cost low but obviously vitamins and minerals well managed so I don't have many deficiencies.
Appreciate your help on this one guys

20:43 UTC


How Long is Too Long?

How Long is Too Long?

I am on my 1st year lifting and I can only bench 140lbs, how long does it usually take to be able to bench 225lbs?

For context I literally started with 5lbs of dumbbells (lol) and I am bulking from 55KG (1 Year ago) and 65KG (Now) with proper diet and everything.

Am I taking too long? Is my progress slow? I am not rushing things, I just want to know if Im on the right pace. Any tips, help, or advice?

19:25 UTC


4 - 6 exercice per muscle by workout ?

This Instagram post :


Said some tips I didn't know about.

I usually do a push pull legs twice a week and I do way more than 6 sets per muscle. Should I change it?

Also I sometimes do exercices with a lot of reps because I've been told it's useful for hypertrophy.

Obviously he isn't natty but they may be good advices no?

14:34 UTC


Hump Day Pump Day - Training/Routine Discussion Thread - (April 03, 2024)

Thread for discussing things related to training schedules, routines, exercises, etc.

If you are a beginner/relatively new asking a routine question please check out this comment compiling useful routines or this google doc detailing some others to choose from instead of trying to make your own and asking here about it.

Please include relevant details in your question like training age, weight etc...

Link to previous threads to see if your question/topic has been discussed previously

11:01 UTC


Forearm Workout with Dough

Hello Folks,
this may sound strange at first, but the other day i was making pancakes and as i was churning the dough i got a siiiick forearm pump. I know that training forearms with a bucket full of rice is a thing.
Does any of you folks ever used selfmade dough for forearm work? Is there a recipe for dough that does not go bad if i let it sit for longer times? I suppose normal dough would deteriorate really fast if i let it sit at room temperatur for a longer time.
Looking forward to hear some input on this!

08:36 UTC


Mass Office Hours

Like many of you, I love to lift but also love the science behind fitness and nutrition. I listen to and consume a ton of content and recently discovered the Mass Office Hours podcast hosted by Eric Trexler and a rotating group of expert co-hosts including Eric Helms and Mike Zourdos.

I have to say, this podcast is incredible. They answer questions based on the current data available with nuance and also give more practical recommendations since we know how things are done in a lab setting don’t always apply to the real world.

Every episode is broken down into timestamps with the topics so you can always skip around to whatever interests you. I highly recommend checking it out, I think it’s well worth the time and it’s completely free. I’ve already learned a lot.

01:13 UTC


Training in a gym with limited equipment.

So I’ve been working out in this gym since I started training, it’s not so much a bodybuilding gym more just for general fitness. it does have decent plate loaded machines and some of the pin loaded machines are okay it’s just a cheap brand.

It’s got the basics of what you need and doesn’t sound limited but my problem is I’m close to maxing out machines such as the lat pull-down and these machines aren’t exactly strong they break quite a lot so gym pin is kinda out of the question.

Basically my question is what would be a good way to still be able to progress on equipment like a maxed out machine if I couldn’t add more weight to it? I know I could do more reps and include unilateral movements but what other ways would be good to include?

19:55 UTC


Switched to smith machine incline bench from barbell and had to go down in weight?

Is this normal? I figured I would be able to lift more due to the assist but had to drop from the 185 I do on barbell to 165. I’m factoring in the bar weight going from 45 to 25 lbs too so that’s not it. Is it just the learning curve of a slightly different movement?

15:58 UTC


Do you guys ever deload when you’re still progressing but know your overreaching/training?

A little backstory. So I’ve been bulking for about 4 months now and at the beginning of it I increased my workload from 3 workouts a week to now 5. At the beginning of the bulk I was hella motivated and couldn’t wait to train, but these past few weeks have been rough. The pre doesn’t hit good anymore and I’ve been feeling way more small/nagging injuries. Today i woke up and felt completely exhausted and I told myself before my first set on bench that if I didn’t progress by 1 rep today I’m gonna take the whole rest of the week off. Well I got on the bench and actually hit 2 more reps than last week, all my accessories are progressing as well. I’ve never been more pissed that I hit a pr because now my mind will not let me stop training until I stall

15:55 UTC


squat only VS variation of exercises. what is better?

I'm currently trying to create my ideal leg day, focused on the quadriceps mainly because my hams are already hit hard with the deadlifts on my back day. My goal is mainly hypertrophy + strength gains.

My previous leg days were filled with a few different exercises like: squats, leg extensions, leg curls, lunges and machine leg presses. It feels like I'm wasting my energy by doing stuff other then squats and that adding the other stuff only drains my energy without really hitting the muscles the right way. I want to skip the lunges, extensions and leg presses and replace them with something like 10 to 12 sets of different squat variations (back, front and hack squat).

Is doing 'squat-only leg days' enough or are exercises like lunges and leg extensions really neccesary for a complete workout?

11:50 UTC


Going too hard on DB Rows?

So I’ve finally been going to the gym on a regular basis now for the last four months and someone commented on how heavy I did my DB Rows. I’ve went from 35 pounds to 70 pounds, 3 sets of 12 reps, in that timeframe. They told me that I’d injure my back if I kept going like this. They also commented on my form being slumped over.

Is it too heavy or are they just wrong? I’ve been doing weighted pullups for 3 sets of 8 with 20 pounds on my belt (I weight around 150-154 pounds), which is far more than I’m doing on the rows.

11:28 UTC

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