[oscar Young]

Eat when you are ready…I feel this is where people complicate small things whilst probably not having mastered the basics that matter.

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[oscar Young]

Hello nigham, this looks good to me, you can leave the RDL in on lower, not a problem . Conventional dead’s I’d have in upper session.
How’s your recovery with loading lower back at that frequency?
Obviously you got squat followed by RDL, following day you have good mornings followed by SLDL’s which from my experience are very demanding?

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[oscar Young]

REST DAY
pretty much written off from yesterday’s leg session. Spent the whole day recovering.
Still managed to get out and do my steps still.
Two consecutive days of training start tomorrow with a pull session.
Best get some rest

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[oscar Young]

What’s the optimum number of sets and reps?
Rich answer : what can you recover from ?
IMO that’s the perfect answer . But also think along the lines of minimal dose maximum rewards

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[oscar Young]

That’s a good idea buddy, please let us know how you get on .

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[oscar Young]

Ok I was just going to suggest seeing a chriopractor.
As that would result in having a look what was going on with the back muscles . But if you already did that before then you can repeat the same procedure.
You would have to focus on stability of the shoulder as well , as that will massively influence what goes on whilst you are pressing

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[oscar Young]

Hey, Thanks for answering, yes I have always had one more outgoing than the other since when I started training but as it was smooth I hardly noticed eheheh. When I train with dumbbells, I feel my left chest tense more than my right chest and the strength is almost equal, the left is slightly stronger than the right. I think it has to do with the insertion of the muscles or even with the bones because I have the ribs on the left side more open than the right. I will leave a photo of some time ago where they can observe, now it is much better but still it is one of my paranoias.Obviously, it is more noticeable when I contract my chest as in the photo.
Thanks.

When you say it’s much better, how much better? Any chance we can see it?
Also what have you done to improve it?

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[oscar Young]

Thanks for the responses everybody. I had previously trained this way, but I thought that maybe compound lifts should be “lifts” and the feeling and squeezing should be left to isolation moves. I focus on targeting certain muscles and see how that affects my physique.

As rich and jimmy have mentioned . You have compounds like bent over row. The Main goal is to shift a tonne of weight . So a bit of lee way is given here in regards to execution. But still you have to be set up right , elbow path has to move a certain way.
If you go on rich Instagram you’ll see how he rows, & it’s heavy

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[oscar Young]

LEG DAY
Awesome session today as things lined up perfectly. Legs are a bit of a lagging body part and I need to bring them up this year . So intensity is key
SESSION
•adductor x 2
•Seated ham x 2
•leg extension 1 straight set & 1 rest pause
•Hack squat x 1
•Leg press x 2
•lying ham curl x 2
•45 degree back ext x 1
Fully Toasted , rest day tomorrow

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[oscar Young]

Let’s carry on milking it in that case : )

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[oscar Young]

Have you not got access to machines?
Or did you consciously swap to dumbbells and cables ?
Have you been injured in the past or had an accident?
Is the difference in size significant?

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[oscar Young]

The goal is never to solely move load but to challenge muscles.
That’s what the focus should always be if your goal is Hypertrophy.
The main issue here for you is execution if I’m honest.

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[oscar Young]

Because a squat is externally and internally demanding on the hip, knee & gait structure any imbalances or discrepancies will always go through the knee or somewhere else.
Whilst on the leg press the hip & gait structure isn’t challenged as the machine provides external stability and a dictated travel path.
So personally I’d look at my lower back into my hip and work my way down to the feet, 9/10 time’s you are bound to find a discrepancy on one limb. Whether that be in length, whether it be a mobility issue or a stability issue.
Work on that and fix that. Because the knee pain is a sign something is over compensating

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[oscar Young]

BFR will come into handy massively during this period . I’d use them with split squats definitely & hit high reps. If you got enough weights I’d just get squats as heavy as possible.

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[oscar Young]

REST DAY
Not done much today to be honest. A bit of cleaning , laundry & watch Netflix.
I also always speak to my clients on rest day which means I ring them and have a chat & a catch up. Always good.
Bed time soon. Leg day tomorrow

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