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I really miss pumping heavy weights. Ever since the knee it's been light weight work. Miss ripping a massive deadlift or hitting a huge bench.
What I used to do was the following; train every second day.Tried an incline bench with 20kg dumbbells (good for me) and for the first time, i really felt something in my chest.
So for the moment i am going to scale back the barbell bench (maybe just high reps to get the blood flowing) and try dumbbell varieties.
I struggle with a poor grip, so its hard to hold them sometimes
Excellent.What I used to do was the following; train every second day.
Day 1
Squats
DB press
O/H Press
Dips
Day 3
Deadlifts
Rack pulls
One arm row
Chin ups
Day 5
Same as day 1
Day 7
Same as day 3
Etc etc
My objective was to complete 4x8 reps after a 1-2 set warm up. When I could hit 4x8 I’d maintain that for 3 sessions then add weight. When I added weight maybe I could only get 4x6, but you stick at it until you get 4x8 then hold for 3 sessions then go up again.
Yeah nice one. With your weights just remain steady though, don’t try and bulk but just maintain. If you’re trying to lose weight you can still maintain some strength so when you do start bulking you have a base.Excellent.
Only issue is my severe calorie deficit. My aim is to lose weight for 7 more months. Then I'll do a 6 month bulk where I will really focus on weight increments. Right now I just struggle to lift it up.
Looking forward to getting to the gym tonight though! I've missed a few this week
Well I was thinking about upping it to maintenance or 100 cals more. Not really a bulk per se.Don’t go from a calorie deficit to a bulk, slightly above maintenance, don’t just eat everything and anything whatever you do!
What's that?Heavy back
What's that?
It won’t, i was joking. Hence theHow can one do that with sore legs though? And how will that help reduce doms?
Monday or Tuesday - BackIt won’t, i was joking. Hence the
As far as reducing DOMS? Well that’ll just take time. What’s your training schedule? I.e what do you train and on what days?
Any things people do after leg day to avoid doms?
Once a week is not enough?Calorie surplus.
Good nights sleep.
Be consistent.
Train legs more frequently.
Once a week is not enough?
I reckon you might be a bit spent on Sunday and Monday. You’re going with legs, chest and back. Three big areas that require lots of gas. Try this;Monday or Tuesday - Back
Wednesday - Rest
Thursday - Arms
Friday - Rest
Saturday - Legs
Sunday - Chest
Hate when I can’t find a gym when travelling or on holidays. First thing I look for is a gym!Everything is getting in the way of my training at the moment. Hurt my lower back the first session back after doing 1rms to start my new program like 3 weeks ago, it was almost healed and I jumped into squats too early and ****** it again. I’m basically good to go again now and work has sent me to Emerald tomorrow arvo until next week on Wednesday and there’s only like 3 gyms there and they shut at 7pm and I will be finishing work around 6:30. Will have to get back into the program the following Monday!
Monitor progressive overload, have deload weeks, adaptation (twice per week can actually help with DOMS in the longterm), split focus (e.g. more emphasis on quads session 1, hamstrings and glutes session 2)How can one do that with sore legs though? And how will that help reduce doms?
DOMS is just the best. I love it. I love DOMS in the quads and hamstrings, but for me nothing beats it in my triceps and traps.DOMS is a beautiful thing.
I see people in the gym stretching and complaining. I say to them "Doms when you only train once a month is easy. Doms when you do 20 sets a day, 6 days a week is hard!"
As a matter of fact, my pecs are all dommed up even as we speak. Embrace the DOMS.