[Raul Corella]

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.

[Raul Corella]

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?

[Raul Corella]

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 very little hip flexion during the movement, that’s why I was considering changing the second set of pendulum squat for a leg press. (The other option would be to keep the two sets of pendulum and add a set of leg press, every 5 days I have found that with two sets of pendulum I do not recover 100%, I would have to see it with 6, but seeing the good results I’m having with a low volume I think that a set of Pendulum and another set on leg press, along with two sets on leg extensions and a set on sissy squat could work well).

[Raul Corella]

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

[Raul Corella]

By not recovered I mean that performance has regressed

[Raul Corella]

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.

[Raul Corella]

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.

[Raul Corella]

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?

[Raul Corella]

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.

[Raul Corella]

Thanks Kamara!

[Raul Corella]

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?

[Raul Corella]

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

[Raul Corella]

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?

[Raul Corella]

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.

[Raul Corella]

I’ll try this way, thanks Jordan