I train at about 8PM. I understand that taking pre or simply coffee will bust my workout effectiveness but at the same time will affect my sleep. What should I do?

I train at about 8PM. I understand that taking pre or simply coffee will bust my workout effectiveness but at the same time will affect my sleep. What should I do?

SESSION A
Low inc db
High inc smith
Lat pulldown
Low upper back row
Cable side lateral
Single arm push down
Cable bicep curl
Seated ham curl
Leg press
Single leg leg ext
Calf raise on sitted hack
Decline ab crunch

SESSION B
SLDL
Hack squat
Plate loaded leg ext
Calf raise on sitted hack
Mid inc smith
High inc db
Single arm pulldown… Read more

I guess something was wrong with app. Here you go mate.

I’m 17 years old, 175 cm tall, and weigh about 75 kg. For almost two years, I’ve been training and eating whatever I wanted without tracking calories, and I’ve gained around 15 kg (but I still look horrible).

Now I understand the importance of gaining weight through lean diet and I want to gain lean mass. With my current body fat percentage… Read more

Thanks for your reply.
I meant that there is no direct adductor work because the machines are too light, that’s why I do leg extension 3 times. (in other gym I was doing leg extension on A, adductor on B, leg extension on C)
So when you say high smit with dips on A, do you mean no chest focused exercise and no triceps isolation? Because I do my… Read more

A friend of mine wants to get in shape, loose a little bit of fat and just be healthier. He is graduating this year so he has not got enough time for gym but he has a pull up and dip bars at home. I guess training back, chest, triceps and maybe biceps will be possible but what about delts and legs? Can someone please help with creating one… Read more

Thanks for your reply.

I meant that there is no direct adductor work because the machines are too light, that’s why I do leg extension 3 times. (in other gym I was doing leg extension on A, adductor on B, leg extension on C)

So when you say high smit with dips on A, do you mean no chest focused exercise and no triceps isolation? Because I do my… Read more

So I am doing FB 3 times a week. I am just curious if this FB split is good and if it needs any changes. I am planning to give BB everything I can so I want my split to be good enough to not hold me back.

I do everything in 5-9 rep range. Also I cant train adductors because I max it out so that’s why I do leg extension 3 times a week.

SESSION A…

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Thank you very much JP.

I’m 17 years old, around 175 cm and 73 kg. My daily activity is not high, around 8-15 thousand steps a day and I train FB 3 times a week. What would be ideal calorie intake for me on gym days and rest days. I know that there most definitely is a video about this topic on education series but I haven’t reached it yet so I will be very thankful…

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So basically I was going to skip 1 week because of personal problems, It was kind of a needed deload, then I had to skip one more week and now I got fcking sick so that’s about 4 more days of no gym. How much progress will I loose and how fast can I regain it? thanks in advance

Is this good thing for a natty lifter? Or bullshit?

What do you suggest for Low/Mid/High incline?
I’m doing low incline db press on 15 degrees
Mid incline smith press on 45
High incline shoulder press on 75
What would you change? Or am I a little overthinking because of lack of progress on those exercises:))

This will be a very long thread so if you are lazy to read it you can just skip, I am simply tired and just want to say everything that I have been thinking.

I just don’t know what the fuck to do with my split, progress has become so fcking hard for me, I am stuck with 45kg on a low incline db for a month, on incline smith though I fucking…

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So basically like almost everyone here I go with certain weight up to 8 reps then add 2.5+ and go down to 4 starting the ladder again but I noticed that on some exercises getting 8th rep is problematic and takes 2+ workouts BUT at the same time if I just forget about that 8th rep and raise weight anyways (after getting 7 for example) I still…

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Thank you very much for you answer, I was doubting my layout, you changed my mind. For now I will try to change some stuff with my split, and get better recovery, if it wont help then I guess U/L is waiting for me.

Is this good machine? Won’t weight feel different for each arm because of the load being on one side? Theoretically it should be easier for the arm that is closer to the plates. I am asking because that’s the only type of biceps curl in my gym and I need 3 different biceps exercises for my 3/4 FB split. I’ve done this machine unilaterally and…

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I’ve been doing full body 3 times a week for 7+ month. For last month or so I’ve been fucked up in gym, especially during last couple of exercises, I don’t know how to describe it, I’m so fucking exhausted that mentally I’m not there. I guess that’s the moment when you should switch from FB to U/L but the problem is that because of school…

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How do you get mentally prepared for the sets and how do you manage to keep that focus throughout the entire workout? That’s my biggest problem, I think I don’t give my sets everything, in my opinion there is like 15-20% that I leave on the table simply because I can’t fully get prepared for the set. At first I was simply visualizing my set…

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