Hi comrades, a few months passed and I improved my workout, while in the past 2 weeks I wasn't as consistent as I would've liked I think I'm still doing good. I have yet to implement squats and the other ones cause I strained my knees too much, one of the reasons I removed the leg press; I heard its because of having flat feet?

leg curl 55kg / leg extension 3x8 leg press 3x8 30kg lat pulldown 3x8 40kg shoulderpress 3x8 30kg chestpress 3x8 25kg / inclinepress 3x8 25kg dumbell row curl 3x8 10kg dumbell row triceps exercise (no idea how its named) 3x8 15kg biceps curl barbell 20kg 3x8 / skull crushers 3x8 10kg ~~middle chest 5x8 12.5kg ~~smith machine mid row 3x8 35kg

The new gym I'm going at has different machines so I had to remove/replace some of the exercises. The lat pulldown one is especially harder now cause the machine is made for giants; and the shoulder press works at a different angle. It's cheaper and closer to me here, though

  • xkyfal18@lemmygrad.ml
    ·
    10 months ago

    What do you mean middle chest? You cannot isolate your middle chest. That being said, That's WAY too much volume for a single session, I recommend splitting your volume across different sessions and increase rest times (2+minutes to maximize productivity)! Chase those gains, comrade!

    For reference, this is my back and tricep (more optimal hehe) workout (everything to failure or 1 rep in reserve):

    1. Long head tricep extension: 6 sets (2 of them are warmup) and 4 working sets (2 each arm), unilaterally)
    2. Tricep pushdown: 2 working sets
    3. T-bar row, 2 working sets (+1 warmup), supersetted with Kelso shrugs.
    4. Wide grip pulldown, 2 working sets
    5. Illiac lat pulldown, 4 sets (2 per arm, unilaterally)
    6. rear delt flies, 2 sets (1 per arm, unilaterally)

    If you don't understand anything of what I've said, feel free to tell me or check out Ryjewers and Paul Carter. Those two guys put out amazing info!

    • Chay@lemmygrad.ml
      ·
      10 months ago

      I was under the impression that I'm doing way less than before XD It takes me around 1h30m to complete it.

      The "middle chest" is a device called that, my new gym doesnt have it though; was something like simulating a bench press but with weights and not an individual barbell.

      I see you don't count the exercises in the set themselves, just work to failure, which is interesting, I usually did this for my last set only.

      I know about the illiac lat pulldown but I'm not really using that zone of the gym too much to be honest. Thanks for the tips, I'll check them out!!

      • xkyfal18@lemmygrad.ml
        ·
        10 months ago

        The failure thing is just personal preference, though I recommend it. The higher your intensity the less sets you will be able to get away with. The perfect range is around 4-6 working (hard) sets per muscle group per workout and adding more should not contribute much if at all for growth.

        How to increase set intensity:

        1. Long rest periods (2+ min). This allows your muscles to recover properly from the previous set.

        2. Stay in the 1 RIR (rep in reserve) - failure range.

        3. Intensifiers (stuff like dropsets, myoreps) don’t increase the intensity — they prolong it — and at best are as good as a straight set (at worst are just a hindrance). Use them sporadically.

        4. Pick a weight that allows you to fail within the 4-10 rep range. No need to perform more reps (except maybe on some small isolation exercises if you prefer). This will reduce accumulation of fatigue and will lead to a more productive workout.

        Also comrade, what do you mean by “I don’t count the sets in the exercise”? I usually do 2 sets per exercise (4 for each arm when it’s unilateral)… I’m confused lmao.

        No problem! If you have any doubts feel free to text me. I’ve been hitting the gym consistently for around 4 years

        • Chay@lemmygrad.ml
          ·
          10 months ago

          I have to research reps in reserve and dropsets myoreps etc I haven't heard of them.

          I meant the amount of reps in a set (english terminology is really confusing) like 3x8 or something like that which I saw you didn't mention

          Thanks again

          • xkyfal18@lemmygrad.ml
            ·
            10 months ago

            Right,that. I didn’t mention reps because I always go to failure (sometimes 1 rep in reserve when the exercise is new), so the amount of reps are never fixed.

            • Chay@lemmygrad.ml
              ·
              10 months ago

              Yep I figured, thanks. At the moment I'm just increasing weight on my current exercises, seem to be doing okay