Weightroom

Hey! Currently doing PPL Rest/Cardio PPL Rest/ Cardio and so on.

I start with Pull instead of Push so I do Pull Push Legs Rest.

All my days have an A and B version. Here is a short list how my days look like:

Pull A: (Pull Up Wide Grip Focus)

1. Pull Up Wide Grip (3x8-10)
2. V Grip Lat Pull Down (3x8-10)
3. T Bar (Chest supported) Neutral Grip (3x8-10)
4. Seated Incline Dumbbell Curks (4x12-15)
5. Cable Hammer Curl (Short Rope, 4x12-15)

Push A: (Bench/ Dip Focus)

1. Flat Dumbbell Bench Press 3x8-10
2. Bodyweight Dips (3x8-10)
3. Machine Chest Press (2x6-8)
4. Lateral Cable Raise (4x8-10)
5. Rope Push Down (3x8-10)
6. Dumbbell Overhead Extensions (3x8-10)

Legs:

1. Barbell Squats 3x8-10
2. Romanian Deadlifts 3x8-10
3. Seated Leg Curls 2x8-10
4. Smith Machine Calf Raises 4x12-15
5. Cable Crunches 5x8-10

Pull B: (Lat Pulldown Focus)

1. Wide Grip Lat Pulldown 3x8-10
2. Pull Up Neutral Grip 3x6-8
3. Dumbbell Rows 3x8-10
4. Cable Face Pulls 3x8-10
5. Barbell Curls 4x8-10
6. Dumbbell Hammer Curls 4x8-10

Push B: (Shoulder/ Triceps Focus)

1. Incline Dumbbell Bench Press 3x8-10
2. Seated Dumbbell Press 3x8-10
3. Lateral Cable Raises 4x12-15
4. EZ Bar Skull Crushers 4x12-15
5. Dumbbell Overhead Extensions 4x12-15
6. Dips 3 Sets to failure

Legs same as A just starting with RDLs instead of Squats.

Kind of afraid this might be too much for a beginner? At the gym since december 2024. But then I don't know what to put out of my program. My focus is actually calisthenics but I'd like to atleast keep the big lifts in (Pull Ups, Dips, Squats, RDLs, Incline/Flat Benchpress).

So yeah basically I want to get a decent body and then full swap to calisthenics. I am skinny fat, so currently think I need dumbbells, machines etc. to grow. I don't want to go full on calisthenics or only machines/free weights, like a mix would be great. I weight 78 kg and 175 cm tall....

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I gave these a try again after listening to Eric Helms talk about them on the 3DMJ podcost, and holy hell these lit up my lats. Just wanted to mention these in case you're looking for a back hypertrophy exercise that hits the lats really well.

I set up letting at around a 30 degree angle from a high pulley and brace myself on something (a box in my case). I let the weight pull my arm up and across my body, get a good stretch in my lat, then pull my elbow down to my hip.

IIRC the cross body variation is done because it increases the stretch on the lats.

About a month ago I posted excitedly that my gym had installed a new plate loaded belt squat machine.

I was eager to program it in, and now finally having had the chance to use it, wow!

It’s very comfortable, once you find a good angle. At first, my instinct was to sit very far back and upright to make it more like a hack squat motion. This provided a great quad stimulus, but the belt actually applied a ton of unwanted pressure to the inner thighs, and my training partner and I both ended up with big bruises on our adductors lol.

So the following week, we stepped forward, and angled our torsos to mimic a traditional squat posture. Despite this, the belt continues to dramatically reduce pressure on the back compared to a barbell squat, which is great. The belt and pulley also has much more room between your legs, so it glides freely without causing any bruising.

After finding my flow with the machine, I Iove it!

I’m someone who prides myself on being able to bring sets of heavy barbel squats to failure, but it has its downsides. For one, it’s just very mentally demanding, and there is a fear factor to overcome. Setting the weight down on the safeties after concentric failure is highly technical and while I believe it’s worth learning and practicing, it’s something I hesitate to teach others.

But the belt squat? Forget about it lol, you got one more! Take every heavy set to failure with no fear in your heart. The machine is also very easy to spot- you basically just stand opposite the person and deadlift the plates up. With that in mind, it’s actually also an amazing machine to do some super maximal eccentrics as an intensity variation. Once you hit failure, have your spotter minimally help you out of the hole, then do another super slow eccentric.

In that manner, it has several big advantages over a leg press/hack squat. I really haven’t found a way to meaningfully help someone out of the hole in a leg press. The belt squat also allows for complete freedom of motion, so it should work well for every body type.

All in all, 10/10! Very excited to progress with it for the rest of this program. It can also be used for many other exercises, such as RDLs, rows, shrugs, and more. I’ve taken to using it for standing calf press, which looks quite odd but is very effective. Since this is not an advertisement I don’t want to name the machine, but I will mention the plates travel directly up and down a tower, and it has a 1:1 weight ratio throughout the range of motion. Many other machines use a large lever to move the weight with a variable force curve, so I can’t comment on that style

Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts

• Reflect on what went well (or didn’t)

• Track PRs, new programs, deloads, or changes

• Stay accountable with your training

• Ask for tips on progression or programming

Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts

• Reflect on what went well (or didn’t)

• Track PRs, new programs, deloads, or changes

• Stay accountable with your training

• Ask for tips on progression or programming

Have a question about training, recovery, programming, or diet? This is the place to ask

No question is too basic or too advanced. Whether you’re new to strength training or a seasoned lifter troubleshooting sticking points, ask away.

Folks feel free to jump in with answers too, or anything else training related

Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts

• Reflect on what went well (or didn’t)

• Track PRs, new programs, deloads, or changes

• Stay accountable with your training

• Ask for tips on progression or programming

Crossposted from https://lemmy.today/post/31127120

27M. I have lost 5 BMI points, down to 30 from 35, in 5-6 months. I did simple CICO and resistance training (PPL split).

I am a bit exhausted of the caloric deficit now and want a break. I have felt like this before and taken a maintenance phase of 1 week and then continued cutting. Now that I am no longer obese, I feel less inclined to continue.

Should I recompose at my current weight or should I continue cutting? Ultimately I do want to get to at least 28 BMI or lower.

Any help and advice is greatly appreciated.

Have a question about training, recovery, programming, or diet? This is the place to ask

No question is too basic or too advanced. Whether you’re new to strength training or a seasoned lifter troubleshooting sticking points, ask away.

Folks feel free to jump in with answers too, or anything else training related

Just wondering, cause it seems low volume but I am hitting my muscles 1-2x.

Example currently:

Push 1: Monday

• Flatbench DB Press 5x5-6 (Chest)
• Incline Barbell Press 3x8-12 (Upper Che&Shoulder
• Dips (Chest Tri Shoulder) 3x to 2-3 RIR
• Skull Crushers 4x12-15

Push 2: Thursday

• Flatbench DB Press 4x8-12
• Shoulder Press Barbell (standing) 4x8-12
• Triceps Overhead Extensions 1x6, 1x8, 1x10
• Cable Lateral Raises 5x15

I am basically doing 9 Sets Chest just with DB Benchpress. Do incline presses count and do the shoulder presses count too?

I cant do more im exhausted by the end of my workout and each takes already 1 hour.

For legs I do: wednesday 1

• RDLs
• Bilgarien Splitsquats
• Leg Curls
• Smithmachine Calf raises

Saturday 2:

• Squat Barbell
• Leg Extensions
• Leg Curls
• Calf Raises

Dunno... or should I Stick to same exercises for each PPL day?

I wonder if its bad doing incline bench and standing shoulder press only once for example... but dont they kind of target same muscles?

Hey! I am currently doing a Upper Lower Cardio PPL routine. I was doing PPLPPL but just couldn't add Cardio somehow without being fatigued.

My structure of Upper day is:

1. Back (Pull Ups // Lat Pulldown)
2. Chest (Flatbench Dumbbell Press)
3. Back (T Bar // Seated Row)
4. Chest/ Shoulder (Incline Bench Barbell // Seated Dumbbell press or Standing Barbell Press)
5. Biceps (EZ Bar Curl // Cable Curls)
6. Triceps (EZ Bar Skull Crushers // Overhead Triceps Extensions Rope)

Those are my current upper body exercises.

For Push day I do basically all exercises above (Chest/ Shoulder, Triceps) just the 2. exercise option) So instead of EZ Bar Skull Crushers (if I did them monday) I'd do Overhead Triceps Extensions on Thursday. If I did Cable Curls on Monday I'd do EZ Bar Curls on Friday (Pull)

Is okay for beginner?

Legs I do the same everytime I go:

1. RDLs or Squats
2. If I do RDLs I do Bulgarien Splitsquats, if I do Squats I do Leg Extension Machine instead
3. Leg Curls
4. Calf Raises (Smithmachien)

Can't do Deadlifts cause I don't know proper form. I thinking about removing Squats and RDLs to but then I just suck on leg day cause I am not sure if form is good enough.

Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts

• Reflect on what went well (or didn’t)

• Track PRs, new programs, deloads, or changes

• Stay accountable with your training

• Ask for tips on progression or programming

Have a question about training, recovery, programming, or diet? This is the place to ask

No question is too basic or too advanced. Whether you’re new to strength training or a seasoned lifter troubleshooting sticking points, ask away.

Folks feel free to jump in with answers too, or anything else training related

1. Push Pull Legs (6 days a week) Back can be sore after pull day and will limit leg day.

2. Push Legs Pull This ensures a good leg day but messes with pull day.

3. Pull Push Legs This feels like the most optimised of the three. Pull day is affected only once a week, as opposed to twice a week for the other two routines.

Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts

• Reflect on what went well (or didn’t)

• Track PRs, new programs, deloads, or changes

• Stay accountable with your training

• Ask for tips on progression or programming

Have a question about training, recovery, programming, or diet? This is the place to ask

No question is too basic or too advanced. Whether you’re new to strength training or a seasoned lifter troubleshooting sticking points, ask away.

Folks feel free to jump in with answers too

Glad this community was created. I've been interested in lifting for a long time now. I'm currently doing 2x Olympic weightlifting workouts a week (working with my coach) and 2x bodybuilding/accessory workouts a week which I program myself (my coach knows I am doing this). I'm a big fan/proponent of evidence based training. I'm happy to be here and I'd be happy to help out where I can.

I use it as a quick reference when I'm at the gym and having doubts about my form.

What resources do you use?

Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts

• Reflect on what went well (or didn’t)

• Track PRs, new programs, deloads, or changes

• Stay accountable with your training

• Ask for tips on progression or programming

This is a pretty comprehensive video about squatting put out by Calgary Barbell, some good stuff here

Have a question about training, recovery, programming, or diet? This is the place to ask

No question is too basic or too advanced. Whether you’re new to strength training or a seasoned lifter troubleshooting sticking points, ask away.

Folks feel free to jump in with answers too

Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts

• Reflect on what went well (or didn’t)

• Track PRs, new programs, deloads, or changes

• Stay accountable with your training

• Ask for tips on progression or programming

Have a question about training, recovery, programming, or diet? This is the place to ask

No question is too basic or too advanced. Whether you're new to strength training or a seasoned lifter troubleshooting sticking points, ask away.

Folks feel free to jump in with answers too