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@paulsimmonds60 While I agree in principle, I tend to be very glute/hip dominant, and get a decent glute pump and soreness from a set of RDLs or a few sets of hacks/leg press But yeah, have been considering adding some strength work like sets of 3 on conventional deadlift

@kaieraai Do calves before you hit your upper body. Won't impact your upper body, and you won't be fatigued from like when you hit them at the end of legs

@paulsimmonds60 I recently just dropped all direct glute work because I don't care for my ass getting any bigger. They're gigantic, but weak.

@paulsimmonds60 Yup. I also have long legs and weak (albeit fat) glutes, so hacks and leg presses let me really focus on using my legs and not my hips

@victorcourville Similar to yours actually. In no particular order incline smith pec deck barbell skullcrusher pendlay Row pull ups lat prayer face pulls RDL Squats (with elevated heels on a block)

@alexander5106954665 Ideally add 1 rep to all sets. Otherwise add 1 to the first set.

@cybernetic Local MRV is definitely real. And I disagree with Menno, systemic MRV is also definitely real

@spiritualfriend You should worry about packing on muscle, not packing on fat, at your stage. 0.5/lb a week is fine. Do that for like 2 years

@flelsfdc Doesn't use as much glutes, nor do I need to worry about stability, and it's easier for me to use my quads and not hips

@benzohar So like, fo4 example, for push, day 1 could be overhead extensions, and day 4 would be pushdown. Similarly for day 2 and 5, choose hammer curl for 1, and db curl for the other. Same as legs, do your hamstring hip Hinge on day, and leg curl on the other

@jayaraj I haven't squatted in about a year, and my legs are the biggest and strongest they've ever been. Hacksquats and leg press done properly are awesome for quads

@benzohar On your pull and push days, there's no point having 2 tricep, and 2 bicep exercises, choose one for each day. Also for push, I'd make one a shoulder/arms focused day, and the other chest focused, I'd also reduce leg volume, and split the workout over the 2 days.

@warriordocjensen I've heard that too. And I've finally been getting hold of my sleep apnea. And for the past week before the test and I'd had the best sleep in my life. Still concerning, definitely keen to get myself retested.

@brklynflp PPL is fine for 3 consecutive days, but you might want elemenets of a full body routine. So you could add biceps to Push, triceps to Pull, and shoulders to legs - and you could probably hit calves everyday, or every other day

@mikeintrouble Yeah, I thought the same, on his second last rep I thought "okay, probably has like 5 more in the tank... oh, he failed?"

@warriordocjensen What time of day did you get your blood taken? I got mine at 11am, which, as I've researched, might be why it's low. Also, similar story haha, used to be obese too, was about 200lbs at my peak, and def have some gyno too.

@constantine1946 Just curious. How did you stop your knees clicking? Mine click really really badly, they don't hurt so much as they are loud, but it's still somewhat concerning

@sarham41 A few of my 'S- Tiers' Back: - Pendlay rows, great pump, fun, could do em for days. - Cable Lat prayers, great lat stretch, awesome mmc, good pump, and barely any fatigue. Chest: - cable high-low flies, insane pump, only need a few sets to get a crazy stim. - dumbbell press, yeah...

@warriordocjensen Gonna piggy back off this thread. Just got my test results, from last week. 141ng/dl total (can't remember free, but it was well below normal) Anything I can do to bump these numbers? I'm cutting right now but hitting all my micros, Dr didn't seem concerned but recommended...

Wanted to add, I made my best gains over a semester break, training basically everyday, 2 a day sessions. Got fucking burnt out fast, from non-gym stressors but made incredibly progress in about a month