I’ll work on the hamstrings and glutes another day. My leg day is quads, adductors and calves (I’ve put only the quadriceps part).

I am in surplus and sleep well. I’m natural, I think this is quite relevant. I train at maximum intensity.

I’ve simply noticed that with 6 days my performance is much better, so I assume that with 5 days I wasn’t 100% recovered.

I have doubts about my leg training, I don’t know how to structure it exactly.

The training I was doing a few weeks ago was:

1 set of leg extension

2 sets of pendulum squat

1 set sissy squat

I have found that this training every 5 days I don’t recover 100%, as I tried to do it every 6 days and the performance went up a lot (+ 4 repetitions from…

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If I follow the following structure:

pull (RDL)

rest

legs (pendulum squat)

When would it be better to put adductor, in pull or legs?

I’ve been doing hyperextensions for the last few months as a hip hinge for hamstrings but it’s gotten to a point that for practicality it doesn’t pay off (moving the weights to the machine, set up…), so I’m going back to doing RDL. I tried for the first time a few months ago to do RDL on leg day instead of back day, but the performance…

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Pull (without lower back load) – Rest – Legs (hyperextensions at the beginning)

Do you think it’s better this way or the other way around? I imagine that in hyperextensions you will also take glute/adductor stimulus, right?

For a few months now I have been doing hamstring work on leg day, the RDL I did on pull day was removed and instead I have been doing hyperextensions on leg day, as I tried to do RDL on leg day and I didn’t like it. The problem I’m having is that the hyperextensions I’m not being able to progress the latter and I’m also quite limited when it…

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For a few months now I have been doing hamstring work on leg day, the RDL I did on pull day was removed and instead I have been doing hyperextensions on leg day, as I tried to do RDL on leg day and I didn’t like it. The problem I’m having is that the hyperextensions I’m not being able to progress the latter and I’m also quite limited when it…

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My only compound is pendulum squat. I’m doing every 6 days (not counting the hamstring part), leg extension x2, pendulum x2, sissy squat x1, adductor x2. Doing it every 6 days is by far the best results I’m getting (I’ve tried doing it more often too). I don’t know if the adductor really gets stimulated in the pendulum squat as there is…

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In the adductor machine are all the adductor fibres stimulated? Is it necessary to also include an exercise with large hip flexion (like 45° leg press)?

Could doing pull before push (with a rest day in between) affect push performance? I have switched from push-pull-rest-legs-rest to push-legs-rest-pull-rest and the performance of dips (first exercise on one of the push days) is being very bad.

The Split is clear, the question is whether it is possible to do hyperextensions and deadlifts in the same leg session.

My current Split is push – pull – rest – legs – rest. What I’m putting in erector work is hyperextensions on leg day and seated cable row or dumbbell row on pull day.

What I want to do is to put deadlift (a mix between conventional and stiff legs) on leg day to give a better stimulus to the erectors and give some stimulus to the glutes…

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By not recovered I mean that performance has regressed

I have a doubt, if you train a muscle group without being 100% recovered (this has happened to me lately because I had to find the volume I could tolerate for the frequency I was doing) that training is useless, or that stimulus is still useful?

If in my leg session I already have hyperextensions, hip thrust, 45º hammer leg press and adductor, is it dispensable to add a unilateral hip dominant exercise such as Bulgarian squat or lunges?

I was used to having DOMS and based my recovery on that. These last two weeks I had virtually no DOMS so I thought I could handle more volume, but it wasn’t a good decision.

Since June when I started a gaining phase I have made very good progress with about 4 sets per muscle group every 5 sleeps. Now the idea is 3 sets every 4 sleeps.

I know, but I have an established belief that more volume will make me progress more and I end up having a lot of noise about how many sets to do

. If I make good progress with the volume I said I’m going to do in the next weeks, would it be a bad idea to try to do even more?

The reason I tried turning up the volume a bit is that I wasn’t having any DOMS, but I’ve realised that DOMS is not a good indicator of recovery, you can have no DOMS at all and still not be recovered.

My current split is Push-pull-legs-rest. I’m having trouble progressing the last few weeks because of trying to find my maximum recoverable volume (It was still a fairly low volume). I want to try even lower volume the next few weeks to ensure recovery, about 2-4 sets per muscle group every 4 sleeps. 4 sets I would only do on side delt, lats…

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Thanks Kamara!

Having stiff legs on leg day, the idea would be to do all the back exercises the next day without lower back load of course. My question is whether the stiff legs would affect the performance of the exercises by having the lat and upper back fatigued, or would these two muscle groups really not be stimulated by the stiff legs?

If I do push-legs-pull three days in a row, is it feasible to do a stiff-legs deadlift on leg day? Or would I have to have a rest day in between?

I have a hard time progressing a stiff legged deadlift or rdl the day after back, which is why I switched to hyperextensions.

I’m doing hyperextensions on leg day. Since pull and legs are two days in a row, what exercises could I do to work the erectors in pull without affecting my leg training?

I am currently doing push-pull-legs three days in a row and rest on the fourth. Would a rack pull on one of the pull days be suitable as erector work? And on the other pull workout a barbell row/pendlay row or would it affect my leg work the day after?

Another question: on the leg day it would be better not to opt for exercises like split…

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Before doing the hyperextensions I was doing a dumbbell RDL first and I did progress every session in the ham curl, but I didn’t really notice that the hamstrings were the limiting factor in the RDL, in the hyperextensions I do notice that they are.

I’ll try this way, thanks Jordan

But if I’m not making progress on the ham curl as the second exercise, isn’t that a sign that I should change something?

If on my leg day I have hyperextensions and lying curl as hamstring work, which order is better? I’ve been doing hyperextensions first and then the lying curl for weeks now, the progress on hyperextensions has been brutal, I’ve gone from 22 to 32 dumbbells in 6 weeks (I’m natty), but the lying curl is a little stagnant. Today, for example, I…

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I’ll do it. Thanks Jordan.

I’m having a lot of trouble with my calf recovery. I’ve been doing one set per session for weeks now (4 sleeps), I’ve made good progress, the exercise I’m doing is unilateral calve raise with dumbbell, stretch pause. But lately I can’t even recover from a set with 4 sleeps, the soreness is very bad. I do one set of sissy squat per session,…

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Dumbbell row and seated cable row then

I don’t think I would recover, I have tried barbell rowing even with a day of rest between back and leg training and the performance on exercises like adductor was a bit lower. I’ll try other options such as seated cable row, dumbbell row, meadows row… Thank you very much Jordan

Only one low back loading exercise in the session? Wouldn’t barbell rowing destroy the legs too much for the next day?

What exercises do you recommend? (I guess that hinges are not recommended because I would arrive at the leg day with fatigue in the gluteus and adductors)

If I do hyperextensions on leg day, should the back exercises of the previous day be without erector load?

I’m going to start upper-lower-rest. I wanted to know if it’s worth following this split even with an extremely low volume. In upper body I think I can recover well but in leg I’m going to have to do a very very low volume and train with rir 1 some exercises. For example, my next leg session is going to be:
Hyperextensions x1 (rir… Read more

What are the best biceps exercises? Jordan said that the biceps has better leverage in the first few degrees of elbow flexion, such as in a dumbbell preacher curl. Therefore, exercises like the alternating standing curl or the dumbbell incline curl are not as good options?

Yes, I will do that. And in the other leg session that I do pendulum squat instead of leg press I will put in direct adductor work. Thanks to both of you

I’m having a lot of trouble with adductor recovery even with 4 sleeps. For example, last workout I did one set of adductor, one set of hyperextensions and two sets of leg press (I still do it with emphasis on quads by putting my feet on the bottom of the platform and stance pretty close) and tomorrow I have to do the leg again and I have…

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Do 45° hyperextensions (like Jordan does) count as effective adductor work?

If things progress don’t touch anything, right?

45° leg press*

Hello everybody. For the last three months I’ve been following a split push-pull-legs-rest. Previously I had a rest day before leg but I’ve made the change to be able to do a higher frequency. I’ve considered doing a fullbody or upper-lower-rest but I really don’t think I’d recover legs. I have some doubts about the training volume to do on…

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