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@caringandsharing This is not how most light/heavy or daily undulating periodization (light/medium/heavy) plans are structured. Usually you would alternate something like 5 RM and 10 RM. For example, go with 30kg or whatever on the 5 RM day and then 10-15 KG range on the 10 RM day. This is...

@440281/ This is the biggest issue. 1x a week with exercises you will stall very quickly. Upper/lower is fine if you're doing each of them 2x per week such as MWFSat with upper on MF and lower on WSat. Taller means slower progress in general. No clue on much more since you didn't provide...

@daughterofaking It takes most people years of consistent training to get strong. You haven't even trained seriously for more than a couple months if you count some of your previous training. In fact, you're decent strong for how long you've been training If you cut some your strength to...

@anneshy 1 week ramp in is usually fine after 1-3 weeks off. I tend to reduce sets as opposed to reps. Go 1-2 sets for first 1-2 workouts. Then go to 2-3, then full which is usually 3-5.

@sincerelyyours If you want to do some type of back strengthening or mobility then gymnastics bridges work

@sincerelyyours Nothing if you have hypers. But if you wanted to do something I'd do the segmental rolling.

@sincerelyyours JCurls are usually used to improve mobility/flexibility. Reverse hypers strengthen/stabilize the back. You get some stabilization/strengthening with JCurl, but loading up heavier weights is risky IMO. I've treated people who have gotten injuries from JCurls so yeah..

@sincerelyyours Need at least 3 minutes between paired exercises for good strength and hypertrophy. Ideally 3-5 mins and paired sets should not have overlapping muscle groups. I personally would not recommend JCurls if you have back issues. I like reverse hypers and segmental rolling a lot...

@ehr You're welcome

@ehr Do 1 full body routine. Strength and hypertrophy are predicated on repeating an exercise over and over and progressing with it. If you only do an exercise 1x a week you're only going to work it about 50x per year as opposed to 2x or 3x a week which is 100x or 150x a year. You can see who...

@lynnn Here's bodyweightfitness' recommended routine: https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine/ You can cut it in half and put the upper body on one day and the lower body + core on the other to start. Then add some volume if you need a bit more.

@lynnn Personally, I do not like 3+ day splits. Full body or 2 day splits are generally superior for most beginners and intermediates because: You get more practice and frequency with exercises which means more progress (think 3x a week is 150x a year vs 2x at 100x a year and 1x at 50x a year...