[Martin]

So the cause of cramp is not always a hydration and/or electrolyte imbalance but it’s worth addressing that first to see if it makes a difference. Do you salt your meals? It’s worth salting your pre workout meal for sure. Does your carb source you drink as intra contain electrolytes as well? A product like sustain is spot on here.

Now onto another cause of cramp – muscle fatigue. If cramp was all to do with electrolytes and hydration then stretching wouldn’t do anything to elevate it. Have you increased your volume recently? I would put it to you that your muscles are struggling with the workload you are putting them under and you might need to adjust your volume back a bit in order to steadily progress it again.

In that list of exercises above you are doubling up on leg curl and leg extension exercises with the SL ones first. Why do you do this? I don’t think it’s a surprise that you are cramping on isolation exercises that you are repeating again in the session. Plus I would say you need a hip hinge hamstring exercise such as a RDL variation in but that’s another topic.

Bottom line I think your cramping is fatigue based so drop your volume a little before slowly building back up. By all means salt your food and utilise electrolytes throughout your session via Sustain but my gut feeling is that you’re throwing more at your body than it’s currently ready for.

Thank you for that answer!
You’re right! My last meal before the workout I haven’t salted, every other meal is the salt added. Because I do a shake as pre, with Oates, protein powder and banan. I will try add salt in there! Should it be like 1,2,3 grams I should go for in the salt in this meal?

I do RDL on my back day.

I’m in my home gym so I don’t have much leg equipment. I mostly do the single leg exercises as a “warmup” for legs and knees. It’s only 1 working set on each there.

I’m using Maltodextrin as carb source, I know that is not the best to use but due to the budget I thought it would be better than nothing.

[Martin]

I’ve done 2 weeks on the program now and it feels great. Legs are fully recovered after mabey 5 days and upper body after mabey 3 days.
At the same time as I started this program I started with creatine and went up a little in food so I get why I feel full and strong.
I work at a ranch so I’m on my feet 9-10 hours a day so my goal is not to get so much heavier. I’m 190cm and 110kg, will be very hard to move all day weighing more than that for me.
Therefore I like to focus more on strength, but still do the “bodybuilding training” but I would not mind getting more muscular 😃