Search results

@brithulhu Yes, I think that is much better. And ideally you can do the benching/rowing as supersets to save time. Overhead pressing and a chin up variation would be great to add as well.

@brithulhu You really shouldn't be doing any isolation work if you want to maximize growth with your limited time. Your biceps will grow if you're doing a few pulling exercises. I'd superset some leg work into day two so you're hitting them more. Supersets will be your friend.

@brithulhu Ditch tricep/bicep work. Do more compound work instead. Do lunges at a minimum every week for legs.

@trichakra Oh then that would be a no go but the mag definitely helps me! The ZMA caps are a different form of mag but they contain two other ingredients that are also supposed to help with sleep... But between the ZMA or mag threonate I don't really notice a difference

@trichakra ZMA and mag are on Amazon. No real other effects other than I sleep deeper and stay asleep better. I make a hemp tincture myself, but a bunch of companies make premade gummies you can order online.

@trichakra Magnesium threonate or ZMA help me sleep longer. Hemp edibles help me a ton as well.

@antitox Start doing lighter work with a full ROM. Work on mobility. Dumbbells may help.

@blever 20 sets per week is really just the high end of the ideal range, but more volume can still give more growth