Hi! First time poster here, so sorry if i'm all over the place.
I've been going to the gym since february about 5 times a week. However, I do have a history of disordered eating which spiked during those months. i would love to put on some more muscle, especially in my quads and glutes, as well as my core and gain a little bit of endurance.
i am currently doing a p/p/l/upper/lower split, adding in occasinal runs during the week whenever it fits. usually walk 10k-20k steps a day.
on legdays, i usually do rdls (4 sets of about 8-12), hip thrusts (3 sets of 8-12), hexsquats (3 sets of 12), leg press (2 sets of 8-12 and two dropsets), leg extensions and hip abductions (2 sets of 12-16, one dropset). i usually end it with legraises or some crunch variation.
i know there is a thing called junk volume - would this be too much or is it alright, volume wise? does anyone have any recommendations, things i should change to promote quad and glute growth? and should i add a special day just for core work or is it enough to end my legdays with core work?
thank you already!
I've been going to the gym since february about 5 times a week. However, I do have a history of disordered eating which spiked during those months. i would love to put on some more muscle, especially in my quads and glutes, as well as my core and gain a little bit of endurance.
i am currently doing a p/p/l/upper/lower split, adding in occasinal runs during the week whenever it fits. usually walk 10k-20k steps a day.
on legdays, i usually do rdls (4 sets of about 8-12), hip thrusts (3 sets of 8-12), hexsquats (3 sets of 12), leg press (2 sets of 8-12 and two dropsets), leg extensions and hip abductions (2 sets of 12-16, one dropset). i usually end it with legraises or some crunch variation.
i know there is a thing called junk volume - would this be too much or is it alright, volume wise? does anyone have any recommendations, things i should change to promote quad and glute growth? and should i add a special day just for core work or is it enough to end my legdays with core work?
thank you already!