[Rhys Gregory]

Hi Clare, session is as follows:

calf raise x2

adductor x2

lying ham curl x2

SSB squat x2

leg press x2

leg extension x2

abs

———–

Usually have 2L water on board before training at 12pm. And my pre workout meal is consumed around 90 mins prior to training, its also a meal I know digests well.

[Rhys Gregory]

Hi Sas, I am indeed doing a few iso moves before the compounds. What errors should I look at when considering my pre workout nutrition? Pre workout meal is 190g raw weight chicken and 90g carbs from rice. I dont have any digestive issues from this.

[Rhys Gregory]

Hi Dawid, yes this does not occur on my push or pull day, only legs and more so on my quad dominant session which makes sense considering its the more taxing of the two sessions. Just to be clear, i dont go straight into my compunds (i probobly didnt word the post clearly enough). My session is as follows:

Calf raise x2

Adductor x2

Lying Hamsting Curl x2

SSB Squats x2

Leg Press x2

Leg Extension x2

I am unaware of my blood pressure and do not have a blood pressure monitor, and during these episodes I do find it very difficult to catch my breath but i attribute this to the CV requirement of my high rep compund sets. To be honest my hydration is never 100% on point but I do have at least 2L water onboard before training at 12pm.

[Rhys Gregory]

I prefer running with back off sets in higher rep ranges to limit load exposure. Still prioritise load and aim to progress but within your back off set rep range

Do not go lighter, you have accumulated fatigue from volume so imo reducing load isn’t needed you simply need to lower volume for me it’s always running at 60% of total volume

Thank you Kuba, this is very much the approach I have chosen to take.

[Rhys Gregory]

It’s grow time!! Great job here

Cheers Jordan! Time to get massive ?

[Rhys Gregory]

There’s 2 ways you can take complete days off 3-5 depending how smashed you are

Or

You can reduce volume in sessions for example just doing back off sets and not pushing to failure for a week and reassess how you feel after and decide if you need more time off

Thanks for your input on this Kamara, as detailed in my reply to Meg, I’m one of those guys who finds it difficult to not push 100% in the gym. Training is the best part of my day and so would find it hard to take consecutive days off but I suppose I could switch from P, P, off L, off to P, off, P, off, L, off. Therefore implementing more rest days throughout the week whilst still satisfying my desire to train.

[Rhys Gregory]

A few ways to drop this fatigue Rhys.. it really depends how dug in you are.

It might benefit you to take time off (say 5 days ) and drop the fatigue quicker .

OR

if you are not to fatigued then a devolume will suffice here . A few options like what Meg mentions above , doing the back off set and not taking it to failure that way you aren’t taxing your neural system.

Or some take just the top set of the compounds , some keep the rep range in the middle like an 8-12 rep range .

It depends really .

You mention feeling super fatigued, how fatigued are you ?

How’s sleep ?

How’s motivation to train

Are you getting any pumps

How’s joints

Obviously stress is high you’ve mentioned .

If all the above are put on a scale of 1-10 and they are over 8ish and take a complete rest IMO .

You’d benefit more. Otherwise devolume I’d the other option

Thanks for the reply Oscar. I should have worded my post better, I feel more so mentally fatigued in that I find it draining to really get in the zone for big sets at the moment. I still however have high motivation to train, as it’s the best part of my day. My body is actually feeling great at the moment, managed to pretty much retain peak strength and have had great pumps throughout my current mini cut. External stressors have effected sleep somewhat and so If I use your 1-10 scale I’d place myself at around 6.5 to 7. I’m most likely going to perform my back off sets across more demanding movements but still look to progress and prioritise the load sets on less demanding movements. That way I still get the enjoyment out of the progression I will achieve ?

[Rhys Gregory]

So within a devolume it always depends on how shitty you feel as to which set in my option that you’d do. For me to really feel fresh I go in with the back off only trying to match the last time NO pushing past that point, to be absolutely recovered before going back to full

Hi Meg thanks for the reply. I certainly don’t think I am trashed enough to warrant that. I’d hate to leave the gym knowing I had more left in the tank haha I’m sure you can relate. If I’m honest id say I’m more mentally tired than physically tired. I’m on the last week of a mini cut and have pretty much retained peak strength which is great, I’m just finding it taxing to psych myself up for each set of the session, therefore I think purely a reduction in volume but NOT effort will be good for me. May also use this period as an opportunity to reset form across a few movements.

[Rhys Gregory]

Leg press and squat are not hamstring exercises. Just do curls.

Hi Jules, I have to disagree unfortunately as that is dependent upon an individuals biomechanics. This is why I did utilise a high stance leg press and a barbell squat beforehand. I will however increase the volume on curls due to inability to sufficiently load ham compounds and I’ll also experiment with intensity techniques to compensate. Thanks for your response!

[Rhys Gregory]

I’m with Bish, if the loading is the issue rather than the hinging, I’d be using a ham dominant hyper extension as my primary choice

Hi Rich, to be honest I do think hinging may be the issue as in my daily life I would have issues picking things up and bending down ect. Did try ham dominant hypers on Thursday but did aggravate the area as I had an adjustment earlier that day (they had always felt great beforehand as I utilised them as a ham compound) but for now I think I may have to pull them as I look to properly recover. I am gonna experiment with glute bridges and perhaps single leg RDLS as I find single leg work doesn’t aggravate the injured area. Thanks for your response!

[Rhys Gregory]

I’d use softener type sod curls if they have them in the gym you have laying/seated and single leg you have a few different options but I would definitely get to the route of the problem to see if you can carry on with compounds

Thanks for the response Jade, I will look to increase volume and utilise intensity techniques on my ham curl movements due to inability to load my ham compounds sufficiently. There still May be some compound options as advised by the other guys. I’m aware of the cause of the problem now which is great and am committed to a proper recovery.

[Rhys Gregory]

Did he give you a diagnosis for your injury?

For example if it is the actual loading he is concerned about, could you perform single leg RDLs with a controlled tempo to limit the spinal loading?

If an athlete is unable to utilise an RDL or the like my go to would be a 45deg back extension once again with a slow eccentric to lower the need for external load. Machine based curls for all your open chain/distal hamstring work are a good option. Also Single leg glute bridges with a long lever could also be a good option.

Cheers for the response Adam, so the chiropractor said I had sprained a bone in my lower spine. The injury was 11 months ago and he said it hadn’t healed properly because I continued to train normally. I had my 1st chiropractor adjustment on Thursday and trained legs that night. My hamstring compounds included single leg leg press with my foot high on the pad, then I did ham dominant hypers where I halved the load I normally use and did 4 sec eccentrics with 1 sec pauses. Felt great on my hammies but did aggravate the adjusted area. Will experiment with single leg RDLS and glute bridges to see what feels best.

[Rhys Gregory]

I agree with Adam here have you got a diagnosis as that will determine exactly what you can train and how to train around your injury

Hi Kamera, chiropractor said that I had sprained one of the bones in my lower spine. This happened 11 months ago and because I continued to train as normal it hasn’t recovered properly.

[Rhys Gregory]

Hi so i just bought this app and spent $110, but i cannot see any of the workout programs… where do you find the workouts? I didnt spend this money to pay for just a forum

Just click the icon at the bottom of the screen which looks like a graduation hat and make your way through the videos. Everything is detailed there. The section does not give you ready made programs but gives you quality info which you can use to tailor your own program to suit your own goals.

[Rhys Gregory]

Hey pal, are you still consuming caffeine? Headache could be caused by caffeine withdrawal. I found I had bad headaches for the first few weeks of cutting as I was no longer drinking tea or coffee.