When it comes to Mike Israetel’s guidance for MEV and MAV for each muscle group does that include compound exercises for secondary muscles in that volume? Example doing an incline bench press hits the chest and the front delts, is that volume considered in the front delt target?
Looking for your thoughts on whether the science based pros outweigh the cons for a newish lifter.
Background:
Middle aged lifter (45m)
Five months back at strength training
AM
Private access to full cable based gym
Only two machines chest press and leg extension.
No barbell or heavy dumbbells
PM
Kids joining a sport at a local commercial gym M, W, F nights.
I have been listing in the AM and have built an ULRUlRR plan at the AN gym.
Considering a two-a-day split
AM (6 AM) Cables: Back, Shoulders, Arms, Core
PM (5 PM) Barbell, Dumbbells, Machines: Chest and Legs
Thoughts from a science based lifting perspective on this kind of program and daily volume with my rest pattern?
Looking for cable weight machine belt for squats and thrusts. What do you recommend?
Update: Decided to move forward with my lower body workout. Since I am traveling on vacation equipment varies from hotel to hotel. This hotel was not set up for bar squats so I did goblin cable squats which is what I will be able to do at my setup when I get home. Workout felt good we’ll see how the steps feel today!
Did my first big boy bench squats 72 hours ago on my lower day. Quads are still a bit sore going up and down stairs and I’m walking 15-16k a day on vacation. Am I good to move forward with my lower body workout?
Did my first barbell squats today and I’m hooked!
My regular lifting location only has a cable setup for heavy weights. I started researching the dual attachment bars made for cable machines but it doesn’t seem like getting it on or off under weight is super safe by myself. Is there a way to do this safely that I am missing?
Planning on doing goblet squats when I get home with the cable machine but I really would love to do more barbell type work.
So I know I need to limit my total number of exercises in a session but it is so hard to pick! I’m planning out my upper lower four day splits. Have a partially torn meniscus’s so I want to pick back up with the strengthening movements I learned in PT which are basically adductors and abductors and hip and hip flexor movements.
Current plan looks like a light hip hinge to start either RDL or Pull Through (bad lower back I want to strengthen) followed by a Goblet Squat or Bulgarian Split Squat as the major compound. 3x sets of each compound.
I then do machine and cable isolation work for the quads, the hamstrings, gluts, the abductors, adductors, and hip flexor and calves. 2x sets
Throwing in a core movement this gives me two compounds and eight isolation movements.
Am I in danger of hitting junk volume?
Should I pair the isolation movements back completely or cut them in half and only do half of them on alternating leg days?
I have an hour to and hour 15 to work with.
What is your typical number of different exercises in a workout day? What do you feel is a reasonable upper limit?
How do people get all of their splits in one image from Hevy?
I am still new to strength training and I am trying to better understand the amount of time needed to recover from a session. I am considering shifting away from a three M, W, F full body workout to a M arms, core, calf day Tuesday Upper Wednesday Lower, Thursday Upper, Friday Lower. Both plans would be around 1 hour to an hour and 15 each.
Everything on the internet seems to favor the full body for the newish lifter but it seems to leave out so many of the smaller muscles from getting any isolate work.
Help me understand the science behind lifting less and resting more when it comes to a split choice like mine.,
Middle aged male. I am doing a whole body Monday, Wednesday, Friday split. Partially torn meniscus and previous lower back surgery so lower body strength and function are important to me. What would you do?
On Monday I do dumbbell sumo squats, Wednesday dumbest steps ups, Friday dumbbell reverse lunges.
I do calf raises all three days.
I use the leg extension machine to target the quads after the main compound on Monday and Friday.
Monday and Friday I am also using the cable machine to isolate glutes, hamstrings, adductors, abductors, and the hip flexor.
I then finish with calf raises all three days.
Am I already getting enough with the compound exercise or should I continue the isolation work? Did the full lower circuit on Friday and lower body muscles are still sore this morning!
Just wondering I have been seeing more and more posts in alerts but they have been removed m when I go to view them. Are these spam posts or something else?
I am currently using Organic India powder. I will be traveling overseas for a few weeks and I would like to continue with some capsules what are the best options with low heavy metal in capsule form?
Trying to absorb massive amounts of information on strength training, I would appreciate feedback on what I have put together and started for my new day one of a three day full body session.
Context I had back surgery years ago so I am careful with my lower back. I am nearing the end of a weight loss and the start of a body recomposition journey. I have access to a life fitness double cable machine, bench, up to 20 pound dumbbells, a chest press, and a leg extension machine.
Day 1
Chest Press (Machine)
Set 1: 70 lbs x 8 [Warmup]
Set 2: 85 lbs x 8
Set 3: 100 lbs x 8
Sumo Squat (Dumbbell)
Set 1: 10 lbs x 8
Set 2: 15 lbs x 8
Set 3: 20 lbs x 8
Lat Pulldown (Cable)
Set 1: 70 lbs x 8 [Warmup]
Set 2: 85 lbs x 8
Set 3: 100 lbs x 6
Leg Extension (Machine)
Set 1: 55 lbs x 8 [Warmup]
Set 2: 70 lbs x 8
Set 3: 75 lbs x 8
Seated Cable Row - V Grip (Cable)
Set 1: 70 lbs x 8 [Warmup]
Set 2: 85 lbs x 8
Set 3: 100 lbs x 8
Bicep Curl (Cable)
Set 1: 30 lbs x 8 [Warmup]
Set 2: 42.5 lbs x 8
Overhead Triceps Extension (Cable)
Set 1: 20 lbs x 8
Set 2: 30 lbs x 10
Cable Crunch (Cable)
Set 1: 20 lbs x 8
Set 2: 30 lbs x 8
Lying Leg Curl (Cable)
Set 1: 20 lbs x 8
Set 2: 30 lbs x 8
Glute Bridge (Body Weight)
Set 1: 20 reps
Standing Cable Glute Kickbacks (Cable)
Set 1: 15 lbs x 8
Set 2: 25 lbs x 8
Hip Abduction (Cable)
Set 1: 10 lbs x 8
Set 2: 15 lbs x 8
Hip Adduction (Cable)
Set 1: 10 lbs x 8 [Warmup]
Set 2: 15 lbs x 8
Standing Knee Raise (Cable)
Set 1: 10 lbs x 10
Set 2: 15 lbs x 10
Single Leg Standing Calf Raise (Dumbbell)
Set 1: 20 lbs x 12
Getting to the end of a vial and curious how many units I have left.
If I am injecting anyway, any harm in drawing up as much as I can to measure without taking the syringe out of the vial and then pushing the surplus back into the vial?
Pretty much do this anyway when I am drawing my dose just wondering if I am missing anything?
Using the equipment that I have at work I have built a three day upper and two day lower and core workout. I would appreciate feedback on my routine. Currently I do these over the course of the day doing one or two exercises at a time. Is this a good routine for someone in the first few months?
• Chest press
• Lat pulldown
• Low row
• Tricep cable overhead extension
• Cable bicep curls
• Cable shrugs
• Rear‑delt cable fly
• Cable crossovers
Dumbbells (max 20 pounds)
• Dumbbell bench press
• Dumbbell chest flies
• Side raises
• Front raises
• Dumbbell shrugs
• external rotation for rotator cuff
• Dumbbell pullover
I will be traveling for three weeks in Europe, I bought some individual packets of Seeq clear protein, was wondering if I should just get a small container or if I should buy some more individual packets or try to source local options in England, Denmark, and Serbia. Any thoughts?
Hey for folks that freeze vials and who track stock through Glapp or something similar do you update the BUD to reflect your storage plans? If so how far do you bump it forward?
SW: 239
CW: 194
1st Goal: 185
Maybe Goal: 179
Time: 12 Weeks
Total Loss: 45 pounds
Maintained Muscle
So far I have been on Trizipatide 2.5, 5, currently 5.3. Progress has always been down week to week but currently slowing down significantly as I get closer to my goal.
Getting into lifting and had a Creatine plateau week for weight loss.
Would you consider adding Reta perhaps alongside or would you hold the course?
How long can Reta be frozen in a chest freezer in powdered form?
Hello I am interested in learning more about being a tester. What does the research community mean by T10 - x amount of USD or R20 - x amount of dollars. How much research material does this refer to? Is that ten vials times 10mg or just one?