Hi guys

What’s your thoughts on varying squat stance on hack machine?

I have two leg rotations in my UL split (4x week). I do not have access to fancy machines unfortunately. I perform two sets of hack squat in both session and was thinking to differentiate the stimulus by varying the stance to target different areas: a closer stance for quad…

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Hi there!

I’ve recently switched to UL to improve my lower and posterior. I got a RDL as my first compound in session 1 and a SLDL at end of session 2. Pulling from the floor (from 4-5cm blocks) is somehow more congenial as I can feel my hamstrings and glute are engaged throughout the set vs the RDL where it become increasingly difficult to…

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thanks guys for your help and tips, will make sure I incorporate it into my evening routine.

with kind regards

Hello there! I’ve been struggling with my sleep lately and would like to hear your opinion

I’ve polished my mid-afternoon/ evening routine (off of socials by mid afternoon, dimmed lights only in the evening, cut off water intake to minimum 3 hours before bed,…) and used a sleep OTC stack (ashwagandha 600mg, zinc 15mg, 5 HTP 200mg, mag…

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Hello community!

I’m currently run a PPLUL where I aim to train legs every 4/5 sleeps (2x week every other week). I run two rotations which atm looks like below. Could a transition towards UL 2x week (3/4 sleeps bw each leg sessions) be accomplished with same workout structure and volume? I understand this is a quite personal matter relating to…

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Hello!

I’ve recently swap PPL for UL to give a try to higher frequency training (Jordan is quite convincing on this matter :). Always been afraid of recovery and volume/ intensity interaction but I’m currently recovering from injury and would take this opportunity to reset my training schedule and slowly bring lifts up going forward monitoring…

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Hello everyone,

After a couple of runs with different coaches I think I’m not suited to be a good coachable athlete. I’m usually excited to initiate a coaching program but seems every coach I find is sponsoring a very different approach vs my style of training or nutrition. I’d love to just trust the process but can’t manage the discomfort of…

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Hello there! I’ve recently modify my leg routine. I appreciate that exercise selection and volume is individualized but would love to hear your thoughts and comments Leg sessions are 4-5 sleeps apart as I’ve understood that is my minimum recovery. I train home gym and don’t have access to fancy equipment to differentiate stimulus. that’s…

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Hello there,

After a run on PPL I would switch to an UL routine on a 4x week workouts. Basically I would transition from training each body part from every 5/6 days to 3/4 days (I train on Tuesday, Thursday, Saturday and Sunday) and see if I can reap more gains, especially on lower which is lacking. I train in my home gym, so with…

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Hi there, I plan to have my blood testing in a couple of days. I’m a natural lifter and will test for hormones. Is it ok to have my test 24hr after a lifting session/ workout. Should I expect big differences in hormones levels vs testing after couple of days of rest (I know some markers and enzymes could be affected but I’m interested in…

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Hi Sebastian,

I relate to some aspects of what you are saying, and I’d like to offer my 2 cents.

First, we agree this is our passion and want really excel because it’s something we can’t do without. I would to embrace total trust on yourself and your training: essentially this means you need to accept what you have done prior and believe that…

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Hi there. I’ve been including one single leg movement in my leg training and so far my choice have been the rfess, aka the bulgarian split squat. Although I find it a great one, lately I’ve found difficulty to train effectively probably because fatigue is reaching a limit at that time later in the session after my main compound lifts (hack and…

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Hi there, have you ever included ramping sets in your routine as opposed to straight or top/ back off sets? I find it useful for my chest dumbbells press as it helps refine and stabilize set up as the weight increases. Basically my top weight set is the second set after my first set which I also take till failure but with a lower weight. I…

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Thank you Jordan and all you guys, didn’t expect so many replies, for someone who trains alone and self managing with regard to training/ coach this community is truly a gem

Hi there, how would you approach a muscle imbalance between two limbs? I’d like to introduce a single leg press for one of my lower session. Would you start the exercise from your stronger limb and match the reps with the other one or viceversa? Let’s say that during execution with weaker limb you perceive you are not able to match reps, do…

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Hi there, as already posted in forum, I currently run 2 leg rotations in my PPL routine, shown below. What do you think about having both RDL and SLDL in the meso? Each session is 5 nights apart and recovery between session is fine, although I question the legitimacy of SLDL at that point in the session when I’ve already cumulated lots of…

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Training is restarting after Covid flu. Finally experienced pretty constant intensity throughout the session.

Diet

TD 550c 200p 60f

NTD 450c 200p 75f

Average weight last 8 days was 84.6kg, +1.1kg vs previous week (83.5kg), but probably just a rebound from a previous low during Covid rehab (no training, just cardio)

Legs: I changed the order of…

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hello Kuba, took a chance at your suggestion and run the RDL prior to my quads compound. Felt great. Still kept leg curl as the first exercise as a primer. I haven’t noticed any negative effects on the deadlift, on the contrary: the erectors and lumbar muscles still work in isometry and this works great to prep for the following hip hinge work.…

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Hi there!

current leg sessions are structured like this

leg curl

hack squat

leg press

leg extension or RFESS

deadlift archetype (SLDL or RDL)

I train very early morning, about 45′-1hr after waking up and placing hip hinge movement lately in the session I make sure I’m ready to load up to perform spine bending movement. However I kinda feel…

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Hi everyone, this is Stefano, from italy.

I start a new logbook to share my off season journey and get feedback from this community of top elite athletes.

Some background: 36yr, training seriously with a coach for ca. 4yr. I went solo last Summer and I’m now self coaching. Training split (posted below) is a Push-Pull-Legs with two rotations.…

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Hi everyone, new member here, greetings from Italy! I’d like to take the opportunity to share my current training split and get some feedback from this community. Also posting some recent photos, it would really helpful to get some honest opinion on current physique. I might start a log book here soon to keep accountability as programming…

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Hello everyone, I’m new to the app and just catching up with the useful content already spent on this topic. You are great guys!Coming from 3 years of training more akin to power building I’ve recently started to look into upper lower training. Since I got constraints re the days I can train (tue, thu, sat, sun) I’ve found an upper/ lower… Read more