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@cybernetic I don't want to dwell into the details, but for example you're leg pressing 120kg, but you do hamstring curls with 7.5kg? You supposedly week 1 were rowing 80lbs and week 2 you do only 8 reps with empty bar?

@godschild88 This. But somehow I get the feeling that this isn't the response he wants to hear.

@cybernetic Honestly there are so many questions that I don't know where to start. The rep and weight numbers are all over the place. You maybe have been lifting 8 years, but not training. Scrap everything, don't try programing for yourself. Take whatever beginner program you see/like, and just...

@cybernetic whoosh

@cybernetic Well yeah. People talking about bench press usually refer that to barbell bench press. Have you ever gotten any feedback on your form, maybe posted a form check? If you really have everything in check, you don't have any health problems, there might not be much more than shitty...

@pmichel Same thing you do to gain muscle, helps you preserve the muscle.

@cybernetic There is an underlying problem here we can't really diagnose with the information we have. I don't believe that after 8 years of actual training you can bench only 22kg. My female training partner benches more and she has shitty genetics for muscle building. I just don't buy it.

@idut Anytime someone says 90 degrees I assume they mean knee angle BECAUSE Joel Seedman exists.

@ruths I would probably do a third day with the same movements from first two days where upper body is more prioritized and do less taxing lower body moves (extensions and curls) or dont do them at all depending on how fast you recover. Otherwise looks absolutely fine. Edit: First week back I...

@dawn16 Goggin's zero issues with fatigue while having every possible injury because of his senseless pushing the limits. Just stop.

@weeppee It is web-based, but it functions practically the same as any app if you put a shortcut on your home-screen. Only difference is that you need connection to the internet to use it.

@greenmart123 RPE's and RIR's in my opinion are for those that are already familiar with their body and have pushed to failure in some instances. Once you have trained with a regular ass linear progression program and hit a wall and failure, you should know what RPE 8, 9, 10 feels like. For...

@aybige Yeah.. So much arbitrary nuanced useless junk presented as some well developed program that gave you 20 pounds/9kg's of lean mass in 6 months. I don't know what to tell you other than good that you have been steered to a different medical field.

@cinnamoroll It obviously works for some, and doesn't for others. Some respond better to lower volumes and frequency, higher intensity, and vice versa. You shouldn't do something just because Mike Mentzer did it or whoever else, you are not them. Test shit out and do what works for you.

@ingridls Makes all kinda sense to me. Firstly, I don't know how you are training, but RIR 2 or 3 is hardly easy when done to the actual RIR. Secondly, the options are there for a reason. I don't understand your problem with the ratings? If it's easy you rate easy, if it's hard you rate hard...

@ingridls It uses pump, soreness (and/or weakness in target muscle in general) and workload rating. Workload basically works like a failsafe mechanism. It is a rating of how hard the workout felt set volume wise. So even if you get 0 pump, 0 soreness, if you rate the workout as "pushed my...