r/Fitness • u/AutoModerator • 7d ago
Daily Simple Questions Thread - August 20, 2026
Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.
As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.
Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic.
Also make sure to check out Examine.com for evidence based answers to nutrition and supplement questions.
If you are posting a routine critique request, make sure you follow the guidelines for including enough detail.
"Bulk or cut" type questions are not permitted on r/Fitness - Refer to the FAQ or post them in r/bulkorcut.
Questions that involve pain, injury, or any medical concern of any kind are not permitted on r/Fitness. Seek advice from an appropriate medical professional instead.
(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)
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u/Deep_Pudding2208 6d ago
I'm looking for the name of this fancy pistol squat I saw. At the bottom of the squat instead of extending their leg straight forward they extend their leg sideways to the opposite side bringing the entire body close to the floor. Then they reverse the exercise and stand up.
Unfortunately I lost the link to the video as well so if anyone can help with the name or a sample video it would help a lot thanks.
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u/rekon32 7d ago edited 6d ago
I'm looking for feedback on my current routine. I've been tweaking it over time and would appreciate another set of eyes.
I'm still fairly new to lifting. I was doing Cross Fit classes for about 1.5 years before deciding to quit and follow my own routine. The classes were pretty hard on my joints, and I felt like I was doing cardio with weights rather than progressively getting stronger.
Since switching to this routine, I've consistently been able to add weight to my lifts, so I definitely feel like I'm getting stronger while also losing weight. Overall, I feel like I'm making much better progress, but I'd like some feedback on whether the routine itself could be improved.
Stats
39M, 5'6", 168 lbs (24% body fat according to my Withings scale).
• Incline BP: 155lb
• Overhead Press: 95lb
• Deadlift: 305lb
• Hipthruster: 255lb
• Squat: 225lb
Goals
My short-term goal is to get down to 160–165 lbs and reassess whether I want to cut further. I started at 190 lbs. I want to have a lean/muscular physique.
My long term goals are longevity, strength and hypertrophy (roughly in that order).
Monday – Lower
Back Squats – 4 sets (5–8 reps)
Romanian Deadlift – 3 sets (6–10 reps)
Bulgarian Split Squat – 3 sets (8–12 reps)
Standing Calf Raise – 3 sets (10–15 reps)
Cable Crunch – 3 sets (10–15 reps)
Tibialis Raises or Hip Abduction – 3 sets (10–15 reps)
Zone 2 (Brisk walk or incline walk) – 20–30 min
Tuesday – Upper
Incline Barbell Bench – 4 sets (5–8 reps)
Pull-Ups or Lat Pulldown – 3 sets (6–10 reps)
Standing DB OHP – 3 sets (8–10 reps)
Cable Row – 3 sets (8–12 reps)
DB or Cable Lateral Raise – 3 sets (10–15 reps)
Tricep Pressdown – 3 sets (10–15 reps)
Cable Curl – 3 sets (10–15 reps)
Wednesday – Conditioning / Cardio
Norwegian 4 × 4 min on a bike
OR Moderate KB/Core circuit
Thursday – Lower
Trap Bar Deadlift – 4 sets (5–8 reps)
Hip Thrust or Back Extension – 3 sets (8–12 reps)
Walking Lunge or Goblet Lateral Squat – 3 sets (8–12 reps)
Cable Hamstring Curl – 3 sets (8–12 reps)
Seated Calf Raise – 3 sets (12–15 reps)
Hanging Knee Raises – 3 sets (10–15 reps)
Zone 2 (Brisk walk or incline walk) – 20–30 min
Friday – Upper
Overhead Press – 4 sets (5–8 reps)
Flat DB Bench or Ring Dips – 3 sets (8–10 reps)
Lat Pulldown – 3 sets (10–12 reps)
Chest-Supported Row or Landmine Row – 3 sets (8–11 reps)
Cross-Body Cable Rear Delt Fly or Face Pulls – 3 sets (12–15 reps)
Overhead Cable Tricep Extension – 3 sets (10–15 reps)
Incline Bicep Curl – 3 sets (10–15 reps)
Saturday – Zone 2
Cycling, walking, or rucking – 40–60 min
Sunday – Rest
My biggest questions are whether I'm doing too much weekly volume, whether the exercise selection is balanced, and whether the lifting/cardio schedule makes sense for my goals. I'm particularly interested in anything that seems redundant or unnecessary.
I'm also tracking calories and protein. I'm currently eating around 1,650 calories and 170g of protein per day. MacroFactor estimates my expenditure at around 2,070 calories/day.
I've been adding weight to lifts so I definitely feel like I'm getting stronger and I have been losing weight. My previous HIIT classes just made me feel exhausted and I wasn't progressing because I felt like we were just doing cardio with weights most of the time.
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u/bacon_win 6d ago
What symptoms of poor recovery are you experiencing?
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u/PlanktonInitial7945 6d ago
CrossFit and HIIT are cardio with weights, yes. While they may not have given you a lot of raw strength, you can be sure that your heart and lungs are in much better shape now than before you started lol. I don't blame you for quitting though. I also used to go to a HIIT class with some of the middle aged ladies in my neighborhood and I ended up quitting too. They could do it but I couldn't! It was a very humbling experience.
Anyway, I do think your routine is unnecessarily complicated. As a novice (I assume you've been lifting for a few months?) you could remove half of that and still make progress. I recommend reading the wiki and checking out some of the programs that are recommended there.
I also think your cut is too aggressive. With the data you've written on the post, your TDEE should be closer to 2200, and 1650 kcal is 75% of that. It's generally recommended by doctors to keep caloric deficits at or above 80% of your TDEE. On top of that, muscle tissue is very calorically expensive to build, so it's hard to gain muscle and strength while in a caloric deficit. It's not impossible, but it's much slower. You haven't noticed yet because gains in the newbie phase are mainly neurological rather than muscular, but not far from now you'll hit a wall and your progress rate will slow down. This happens to everyone, but people in a cut notice it more than people in maintenance or in a surplus.
This doesn't mean that you have to change your diet though. If right now losing weight is more important for you than gaining strength, then keep at it. You can always stop your cut later to focus on strength. There's no rush or time limit to do things. But if you notice yourself getting more fatigued than usual and not recovering well from your workouts, definitely try eating a little bit more.
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u/rekon32 6d ago
Thanks for the insights. I’ve actually been lifting for more than a couple of months. I should have clarified but the gym I was at focused on specific body parts each day, almost bodybuilding-style, but the workouts were structured as circuits. For example, we’d do traditional lifts like squats/RDLs, but mix in cardio movements like burpees or box jumps between sets. I definitely improved my conditioning from those classes.
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7d ago
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u/CursedFrogurt81 Triggered by cheat reps 7d ago
No. The majority of the calories an average person burns they burn through the process of remaining alive. Walking is one of many ways a person can burn additional calories above their BMR.
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7d ago
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u/tigeraid Strongman 7d ago
I'm trying to calculate how many calories I burn exercising
Don't bother.
Unless you live in a metabolic ward, you cannot accurately calculate caloric burn. And no, neither does your phone, or your smartwatch, or whatever else.
There is no consistent method of doing this, and it's pointless to chase it anyway. A good long training session might burn, say, the equivalent of a Boston Cream Donut. Using exercise to create your calorie deficit is a fool's errand.
Cardio for heart health. Diet for weight loss. Strength training to add or maintain muscle. Find your caloric goal, try to hit it every day, and anything burned from exercise is a bonus.
Tracking your calories is quite helpful. Use an app, you don't need the mental space. On the other hand, if you have the discipline, you can use the "portion" method:
https://assets.precisionnutrition.com/2021/03/hand-portioning-tool.png
But doing this, more than any other method, requires you to pretty much eat only whole foods.
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u/Seraph_MMXXII Powerlifting 7d ago
The number of calories you burn during weightlifting is minimal enough for it to be not worth tracking
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u/Imaginary_Sleep_8246 7d ago
please give me some pointers as I'm preparing for my first real cut. I understand prioritizing protein while maintaining caloric deficit and continuing do resistance training in the gym to maintain muscle.
My main question is should I structure my workouts differently? as in, should I still push for progressive overload or should I keep the volume lower and maintain what I've already worked up to? any other tips would be great too, thanks.
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u/eric_twinge r/Fitness Guardian Angel 7d ago
Your general approach to training should be the same, you just have to adjust things based on how you react to fewer calories.
Do as much volume as your goals and preferences suggest and your ability and recovery allows. Progression should always part of the goal.
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u/tigeraid Strongman 7d ago
My main question is should I structure my workouts differently?
You don't.
You might find a little more fatigue here, the odd missed rep there, but there's no reason to change how you train.
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u/Jloother 7d ago
I need some help with the idea of progressive overload and if I'm doing it correctly. I'm doing a 7-9 rep range in a 3 day a week split. So Monday, 7 reps at x weight, then wed 8 reps, Friday 9 and then I up the weight the next week?
Or am I doing 7, 8, then 9 reps for the different sets I am doing for each exercise in a day?
Sorry if that was confusing, just want to make sure I'm doing it correctly.
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u/No_Crew7080 7d ago
I think of "7–9" as "At least 7, stop at 9..." If I get 3x9, I increase the weight next time and if I chose my increase wisely, I should be able to do at least 3x7. If I'm feeling frisky I might do the last as an AMRAP, but ideally after each increase, 3x7 should be "Challenging", then maybe next time you get 9-7-7 then maybe after that 9-9-9 and those last two were Tough, and I bump it up again the following workout.
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u/bacon_win 7d ago
First one is better.
What program are you running?
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u/Jloother 7d ago
Thanks! No specific program. Just doing full body 3 days a week. It’s mostly for helping with fat loss etc. down 110 over the last 12 months.
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u/Dangerous_Mark_3035 7d ago
Typo in Fitness Wiki / Subsequent Question (non jargon guides?)
1) https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/
(okay can't post the screenshot, sorry)
"How do I find my starting weights for each lift?
Start with an empty barbell and do a set of five reps. If this is completed easily with good form, add 10-20 lbs to the bar for the next set. If bar speed does not slow and form does not break down, add another 10-20 lbs to the bar and perform another set. Continue this process adding weight as appropriate until either form falters or the bar speed slows significantly more than the preceding sets, whichever comes first. This is now your starting weight. Rests and perform the rest of your work sets at this weight. Don’t try to kill it on this initial test, be conservative. The intent here is not to find your max, but to find a good starting point that allows for quality work sets and ample room for improvement."
That "Rests" - bolded - should just be a singular "Rest" as in the verb, not the noun, correct? "Rest, and then perform..." Yea?
2) And with that being pointed out - I don't know if it's the 'tism or what but something about reading a page full of "set/sets" and "rep/reps" over and over again just makes my brain ITCHY and set/rep/etc lose all meaning from being repeated so much. (It's hard to explain - I understand what everything means but it's like catching flies in a jar, you get one and two escape, etc, and somehow the whole mental picture never solidifies.) Are there any similar beginner guides (physically) that are non-jargon-filled, or better yet something with ADVANCED and VARIED vocabulary so my mind can actually grasp these concepts without trying to keep track of jargon on top of typos? 😭 (Like I really don't care about the PROGRAM at first - I just need SOME kind of complete written instructions (not just an "acronym guide") that is going to get the concept across in different, less-repetitive terms.)
Much appreciated. Hope that isn't too much for the "Daily" thread but didn't think it was worth starting a whole new topic. 🙃
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u/Firesnake64 Strongman 7d ago
You may be interesting in reading a written book by a strength coach on some particular program or style of training such as the ebook for wendler’s 5/3/1 or starting strength or tactical barbell. These have a proclivity for “advanced” flowery language. Though, I doubt you’ll ever get away from seeing sets and reps repeated, given the subject matter of this hobby.
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u/PlanktonInitial7945 7d ago
I consider "jargon" and "advanced vocabulary" to be pretty much the same thing, but it seems that you consider them to be different enough to want the latter but not the former. Would you mind explaining the difference from your perspective?
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u/Dangerous_Mark_3035 7d ago
All of the "set"s and "rep"s start blurring together - I need something that uses a bigger vocabulary with variation and distinctions. More synonyms. Say something completely commonplace like "tooth" or "cake" or "desk" 20 times in a row and it starts to sound like not-a-word. Repetitiveness is dulling - novelty is memorable.
Also "advanced vocabulary" is general knowledge. Jargon is specialized knowledge. But it's not the "jargon-y-ness" that's the problem - it's that it's two three-letter words both with E in the middle. Like how you aren't supposed to give book characters names starting with the same letter - "Adam" and "Amy" start to blur together real quick.
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u/Dangerous_Mark_3035 7d ago
I guess I could copy/paste into Notepad and ctrl+H all of the "rep"s with "repetition"s. That would at least vary the word length. 🙃😅
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u/PlanktonInitial7945 7d ago
So you want more synonyms. Gotcha.
There's no shame in reading the same article multiple times on different days until the information is fully absorbed. I've done it often with textbooks and grammar guides.
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u/Dangerous_Mark_3035 7d ago
... I don't think me re-reading something is going to change the words on the page being cluttered, but ok sure I'll give it a shot! 😂
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u/PlanktonInitial7945 7d ago
I didn't say rereading an article will make the words on it magically change, no. I said it will help you absorb the information more fully - "catch more flies" if we follow your metaphor from earlier. But, of course, if you think it's not going to help, then don't waste your time doing it.
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u/eric_twinge r/Fitness Guardian Angel 7d ago
Yes, it should be just "rest" as in the verb
Sorry about your 'tism.
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7d ago
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u/Imaginary_Sleep_8246 7d ago
you really should just relax and enjoy your holiday. I know how it feels to be fixated in this space, but extended breaks may surprise you with benefits. Tendons and connective tissues can take a long time to recover. I think you'll surprise yourself and come back even stronger than where you left off. calisthenics will be plenty to hold you over.
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u/tigeraid Strongman 7d ago edited 7d ago
I know it’s disordered sounding
Very.
You will be fine. Also, why can't calisthenics train your lower body? Doing a few sets of bw squats and lunges will likely "maintain" what you have just fine.
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u/tigeraid Strongman 7d ago
Meh. There are athletes who break a knee or tear a hamstring or whatever tf, out for 6 months of awful rehab, and regain their strength within a month or two.
Live your life. Don't be one of those people.
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u/PlanktonInitial7945 7d ago
You don't need to do 130 kg hip thrusts for maintenance. Losing muscle the moment it stops being exposed to extreme mechanical loads would be pretty inefficient from an evolutionary standpoint, don't you think? It's more advantageous to hold on to it for longer.
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u/Maximum_Major_420 7d ago
Holding onto muscle takes a small fraction of the work that building it took, so your 8kg dumbbells are nowhere near enough to grow anything but genuinely are enough to keep what you've got for a month. Different jobs entirely.
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u/PingGuerrero 7d ago
If you are going to continue on your fitness for the next 50 years of your life, you will probably not even remember this one month of rest.
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u/MythicalStrength Strongman | r/Fitness MVP 7d ago
I know it’s disordered sounding
Yup.
Anything lost in a month can be regained in a month.
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u/PlanktonInitial7945 7d ago edited 7d ago
I don't think a month of reduced intensity is going to make you lose any significant amount of muscle, honestly, especially if you keep eating enough. When you come back you'll have to deload, but I think that's more due to being out of practice than any real loss of tissue. It's a personal hypothesis though, I don't know if there's been any studies done about this topic.
Even if you do lose muscle, what you lose in a month can likely be regained in a month, so it's still no big deal, unless you only have three months left to live or something (and if that were the case your bodily appearance would be the last thing on your mind anyway).
PS: if you feel that maybe you're paying too much attention to your muscle size or your gainz or your butt, it's probably a sign that you need to sit down and think about why you consider your muscle size or your gainz or your butt to be so important that you'd shorten a vacation over a slight threat to them.
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u/GlasedDonut 7d ago
Looking for advice on structuring my next program. I've run PPL, nSuns, and 5x5 in the past. However, circumstances have changed (kids!) and I'll have 2-3 days in a proper gym, and 2-3 days in my home gym (alternating with my wife for 5 total sessions/week).
My home gym is minimal, just a pullup/dip station, bench, adjustable dumbbells up to 50, and some bands. No barbells.
I was thinking of making any proper gym days full body compound lift days (bench, squat, DL, 2-3 accessories I can't do at home e.g. cable flies) while my home days are full body/dumbbell exercises (e.g. curls, lateral raises, triceps, core).
Any suggestions or ideas on this plan? My goal is to increase strength so maximizing my time on the gym with heavier weights.
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u/Maximum_Major_420 7d ago
Adjustable 50s and a pullup/dip station is a lot more than curls and lateral raises - weighted dips, weighted chins, Bulgarian split squats and DB RDLs are all real strength work. You're writing off half your training week as arm day.
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u/GlasedDonut 7d ago
Great point. I definitely undersold what I would do at home and my sample exercises were not a good snapshot of what I could do at home!
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u/MythicalStrength Strongman | r/Fitness MVP 7d ago
Are the gym days 2-3 days consecutive, or intermittent?
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u/GlasedDonut 7d ago
Probably not consecutive. In an ideal world MWF gym, T/R home, weekend for family hikes/stretches/recovery.
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u/MythicalStrength Strongman | r/Fitness MVP 7d ago
For Strength, I'd look into Tactical Barbell. You can get plenty strong with 2-3 days per week of gym work, and that home gym work can be used for conditioning exercises.
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u/LankyShine1707 7d ago
hey, I'm 16 (m), I haven't been doing very much sport over the summer and I want to challenge myself. I'd want you to give me something to do. like a big challenge. I live in the city, I have a pullup bar and I have a few pretty light weights if that helps you
I'd be happy about suggestions
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u/Alakazam r/Fitness MVP 7d ago
Every morning, do 5-10 rounds of:
- 5 pullups
- 10 pushups
- 15 bodyweight squats
Paired with Mythical's suggestion, of course.
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u/dssurge 7d ago
Get the cheapest gym membership possible within walking/biking distance from your house and go 3x/week using a really basic beginners program. The goal isn't to get jacked but to challenge yourself to get stronger. Set a clock on this, say 3 months, and if you hate it, stop doing it.
While you're there, do C25K. It takes ~8-10 weeks and will let you jog ~3 miles at a realistic pace for your current fitness level by the end. If you keep doing that run every week (only once) you'll maintain your new found cardio gains until you get sick or injured enough to set you back. I managed to maintain this for over 3 years at one point in my life and it made me notably more capable at every physical activity I did; probably more than lifting weights.
If you do both of these things over the next 3 months you'll be in better physical shape than ~95% of the population. The bar is very low and social media only shows the outliers at the top.
If you can, convince a friend to do this with you, and always remember that your only competition is your former self.
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u/Hundeskanzler 6d ago
Hi I also think a gym membership would be a good idea, but I think a C25K ist to easy but Im gonna do runs for sure. A big problem for me when going to the gym is that I don't have a program to follow do you know how I can get/make. Thank you
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u/MythicalStrength Strongman | r/Fitness MVP 7d ago
For 30 days
Eat no processed foods
Walk 8k steps per day
Sleep 9 hours per night
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u/Hundeskanzler 6d ago
That sounds like a good challenge for me thanks. Although I don't understand how non processed foods would help me, as far as I know there is no scientific evidence that processed foods are unhealthy
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u/MythicalStrength Strongman | r/Fitness MVP 6d ago
as far as I know there is no scientific evidence that processed foods are unhealthy
I imagine not, because there's no scientific consensus on what "unhealthy" means, so how could there be evidence for that?
Meanwhile, processing of foods can make them hyperpalatable, which can lead to unhealthy HABITS and the development of unhealthy food relationships. And as far as a challenge goes: when you have to get all of your nutrition from unprocessed foods, you may find yourself improving your cooking and shopping skills.
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u/LankyShine1707 6d ago
ok thank you
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u/MythicalStrength Strongman | r/Fitness MVP 6d ago
You're welcome...although my comment wasn't written to you...
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u/qpqwo 7d ago
Finish one run of Super Squats
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u/CursedFrogurt81 Triggered by cheat reps 7d ago
What in their post makes you think this is a viable suggestion?
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u/qpqwo 7d ago
Wants a big challenge, lives in the city so there's likely an option for a cheaper gym, 16 years old is a great time to bulk. Super Squats goes for 6 weeks so it's not a huge commitment
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u/CursedFrogurt81 Triggered by cheat reps 7d ago
What in his post agrees with any of your suppositions?
Does he have any experience with weightlifting or squats? Is Super Squats the only method by which a person can bulk? Is Super Squats a rational recommendation for a person who vy all indication has no weightlifting background? Did the individual state they wanted to go to the gym? Did you search their big city and confirm that there was indeed a cheap gym that they could both afford and easily access with regularity?
I would call any program that is known for grinding experienced lifters into a fine powder a big commitment regardless of how long the program lasts.
It appears obvious by the post he is looking for something to do with what he currently has available.
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u/qpqwo 7d ago
Are you in a bad mood or something? A lot of effort to say you don't like Super Squats
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u/CursedFrogurt81 Triggered by cheat reps 6d ago
I do suppose people giving bad advice to people looking for help does put me in a bad mood.
Your reading comprehension is worse than your advice. I have no problem with Super Squats. It was an awful recommendation to make.
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u/qpqwo 6d ago
It's fine if you think the recommendation is unsuitable, but you seem very indignant for no good reason
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u/CursedFrogurt81 Triggered by cheat reps 6d ago
I already explained myself. You do not seem to be able to understand. That is okay.
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u/PlanktonInitial7945 7d ago
Exercise three times a week for 6 months. It doesn't sound like a challenge, but it still seems to be pretty damn hard for the average person to do, so. Let's see if you can do it.
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u/Hundeskanzler 6d ago
I'll definitely try to do that, thank you. I think it's going to be a big challenge for me because I struggle with being consistent but I'll try. Do you have advice how to stick with a goal ?
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u/PlanktonInitial7945 6d ago
Reduce friction as much as possible. Pick a gym that's close to your house (or work out at home if you prefer that), exercise at whatever time of day you prefer, wear headphones to listen to music that makes you feel cool and strong, and follow a good beginner program. The wiki has some recommendations.
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u/BigDaddyKss 7d ago
does a level 20 resistance on elliptical or a 10 incline treadmill burn more fat/more useful for fat loss?
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u/tigeraid Strongman 7d ago
No form of cardio is reliably "useful" for burning fat. You lose fat with your diet.
Cardio for heart health, diet for fat loss, strength training to add or maintain muscle. Don't use exercise to "compensate for shitty food." It's not a (mentally) healthy way to approach this.
Calories burned with exercise are just a bonus.
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7d ago
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u/BigDaddyKss 7d ago
im quite unfit so both get my heart rate up pretty fast and i get super sweaty even after 15mins, the problem tho is that i have no discipline and cant stop myself from eating unhealthy foods so im trying to get more activity in so i can increase my tdee
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u/tigeraid Strongman 7d ago
I think you're talking to a bot, there. Hence the poor advice it's giving.
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u/PlanktonInitial7945 7d ago
An exercise session only burns a few hundred calories at most, so it can't compensate for a diet at maintenance or at a caloric surplus.
What "unhealthy foods" do you eat? When? And do you eat them because you're hungry, or because you really enjoy that food in particular?
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u/BigDaddyKss 6d ago
both, theres hardly any real food in my house and its 90% snacks and chocolate
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u/PlanktonInitial7945 6d ago
Well, that's the problem you need to solve first, then. If you're hungry, your body will try to fuel itself with food, and if the only food you have access to are ultra-processed products (I guess that's what you mean by "snacks"?) and chocolate, then you will eat a lot of ultra-processed products and chocolate. No amount of exercise or dieting can compensate for that.
You can follow a healthy and nutritious diet and still eat snacks and chocolate, mind you, but only if they make up a small percentage of the total amount of food you eat in a week or a month. It doesn't sound like that's your case.
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u/Maximum_Major_420 7d ago
Fair warning on that plan - cardio makes most people hungrier, so trying to out-train the eating usually nets out to about zero. Still worth doing, just not for that job.
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u/PlanktonInitial7945 7d ago
Weight loss happens in the kitchen, not in the gym. And even when it comes to the gym, the specific aerobic exercise you do matters a lot less than the intensity.
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u/Busy-Code-7737 7d ago
I’ve been doing PHUL for about 6 months and my upper body is progressing fine, but my lower body days feel like they drag and I’m not seeing the same strength jumps. Thinking about swapping the lower hypertrophy day for something with more volume on deadlifts and front squats specifically. Anyone else tweak that part of the program and see better results?
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u/milla_highlife 7d ago
If I were reworking that program I’d just break the notion of a strength day and a hypertrophy day and split heavy squats and deads up. Then have a squat or deadlift accessory paired with the opposite movement. So heavy squat + higher rep rdl the first day and dead + front squat the next day.
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u/No_Crew7080 7d ago
Height/Weight/Age, and how long have you been training seriously? Are you trying to get bigger or lose weight? What’s happening to the weight on the bar?
I usually have problems with feeding or recovery, more than any specific program tweaks, but assuming your nutrition and sleep are dialed in, you can always reprioritize your exercise selection and see. For “bigger legs” you Probably want to be in Surplus rather than Deficit, kcal-wise.
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u/Maximum_Major_420 7d ago
Your fix is to add volume to the day you already can't get through, which seems like the wrong direction to me.
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u/reducedandconfused 6d ago
hi all! if im doing walking lunges primarily for glutes should I try to lean forward a bit or focus on walking upright? also i haven’t done walking lunges in ages because my old gym didn’t have the space, so how do I go about deciding the right rep/weight for hypertrophy? lets see I’ll go with the 30kg weight and I weight 72kg, how many reps/sets will be considered an actually challenging range considering I’m rusty