I don't do a full body, that's the reason why I want to divide legs into 2 separate days. I'm trying to build my program but since I don't want to miss out on certain muscles or movement it ends up being the day with the most exercises and thus probably the longest, but I don't think I've seen this done before I can get some intensity by doing it in one day, but by the end I often end up feeling too lazy to do other things like abs or even stretching
Just how much greater of a load should a high pin press take in comparison to a regular bench press? My 1rm for bench is 130kg and my first time today doing high pin press I managed 140 x 6. ROM is about 5 inches
the easiest way to do leg day is to put leg exercises into every day you lift D1: BS D2: RDLs D3: FS D4: machine work D5 Deadlifts just an example, I found a decent amount of success with it (replacing deadlifts with more squats tho) aids I'm afraid.
Logan Hill
I've seen people split it as posterior chain and anterior chain as you're describing. Total weekly volume matters more than the specific split IMO
Evan Walker
I'm going to gym for like 3 months now but I always do cardio or exercises with my own weight because I was scared that I will humiliate myself while trying to use machines. Now i want to start using them to get better. What is the best starting routine for someone who only did pushups, squats etc? My weight is 71kg and I have 17.5% body fat
Ian Brooks
Anyone else have pain in their traps when squatting. It feels a bit like the bar is pressing a nerve. This only happens after I've done a few sets.
Brandon Nguyen
what are your goals and how often do you go in a week
Jordan Johnson
My elbows always pop when I extend and retract them. Is this bad? Anything I can do to fix? Been happening as long as I can remember
early enough so you won't vomit at the gym but late enough that your energy and bloodsugar levels are still up
Julian Powell
But doing that I fear I'll end up either not training them hard enough, or having the same logic for other groups and doing a sort of incompletely full body split Yes also, from what I've read you should either get bigger traps, or put the bar a bit behind your shoulders, from what I've tried the second one hurts a bit in the arm or elbow but I think stretching could solve that
Dominic Collins
I go 2-4 times a week I want to drop body fat and achieve sexy ottermode
the answer is literally as simple as don't be a pussy with the intensity, recov times a crazy low with this particular split, again there's very little wrong with a full body split, it got me to a great place in terms of both strength and aesthetics
James Rogers
anywhere from 30 mins to 2 hours
Charles Williams
Im 176cm / 76.5kg Am lifting 4 days a week compound lifts Eating 1800kcal to finally get rid of most of the skinnyfat tummy i got during bulking to 79kg
Is that still too much calories?
Brayden Turner
Ive got a bad lower back so im wondering what would be better to do, RDL or good mornings? Currently im doing RDLs but i dont really feel anything except for my back as the weight gets higher and higher.
Nathaniel Diaz
So you would advise me to do a full body split, just with different muscles of each group involved depending on the day ?
Kayden Gonzalez
I'd advise you to use the /fat/ ressources to calculate your tdee and go depending on it, dont necessarily use the losertown weight loss planning, since you're cutting you should mostly focus on losing fat so I don't think putting a goal weight for a set day would be a good idea
more or less yes, a full body split with a specific emphasis for that day, e.g. a chest focused day may look like this 5x5 bench 3x12 lat raises 4x8 RDLs 4x8 DB pullovers 3x12 cable flies 3x10 lower back extensions and the next day would be quad focused with shoulders as a secondary focus. Jeff nippard has a video explaining this in great detail, here's my body as proof, take it or leave it.
Yeah iirc it says to use Katch McArdle, so 1973 should be somewhat right since it's usually around 2000, in that case 1800 might be a bit high for a deficit, but you can probably progressively lower it to 1600 or 1700 so it doesn't hit too hard
Nathaniel White
Gotcha
Cameron Lee
whats a healthy amount of weight to loose in a week?
Michael Morris
you cannot accurately calculate tdee from formulas, don't bother caring about a hundred calories here or there. apply a mean and find your tdee in practice or through MET/activity tracking.
Jackson Hughes
Ill go to 1700 see how much i lost after a week and maybe go even down to 1600 the following then
