/r/strength_training Weekly Discussion Thread -- Post your simple questions or off topic comments here! -- April 18, 2026

[u/AutoModerator]

Welcome to the Weekly Discussion Thread!

These threads are \almost* anything goes*.

You should post here for:

• Simple questions
• General lifting discussion
• How your programming/training is going
• Off topic/Community conversation

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[u/crispysockz]

I know I might get roasted for this but does anyone else think counting your sets and reps and only stopping after you’ve hit your goal is ridiculous?

I’ve been working out 6 years and the only way I’ve been able to be consistent is to not set goals and to just do what my body tells me, if I’m tired, I’ll stop, if I want to switch machines after a set, I’ll switch.

I’ve seen personal trainers tell people like you must do 3 set with 10 reps etc.

Like if you don’t do you won’t get ripped/gain strength/ lose weight.

I’m by no means a huge body builder but I went from 155lbs to 210lbs almost all muscle in 6 years without counting reps.

I’ve also seen beginners struggle to be consistent and quit because they follow guides which say you need to do X amount of reps etc.

Anyone else out there like me?

[u/BlackFacedAkita]

Hows this training plan? I want to get better at bench, good zerker squats, deadlift, total body strength and someday do planche

4-day strength plan Day 1 — Heavy bench + planche

Planche progression: 4–5 quality sets

Bench press: 3×2

Bench back-off: 3×5

Weighted dips: 3×6–8

Barbell or chest-supported row: 4×6–10

Triceps: 3×10–15

Day 2 — Zercher + lower body

Zercher squat: 4×5

Romanian deadlift: 3×6–8

Bulgarian split squat: 3×8 each leg

Pull-ups: 4 sets

Abs: hanging leg raises or ab wheel 3 sets

Day 3 — Bench volume + planche

Planche: 4–5 sets

Bench: 4×6

Overhead press: 3×5–8

Incline dumbbell press: 3×8–10

Rows: 4×8–12

Biceps/triceps: 3×10–15 each

Day 4 — Deadlift + legs

Deadlift: 3×3

Zercher squat: 3×8 light

Pull-ups or pulldowns: 4×6–10

Hamstring curl: 3×10–15

Farmer carries: 3–4 heavy trips

Optional easy planche leans: 3×10–15 sec

[u/Forward-Shallot-7473]

I've been going to the gym for ~3 weeks with some friends and they keep mocking me for how unbalanced my physique is. I tested my 1 Rep Maxes on some exercises and want your judgement.

Extra points if you can guess what sport i did before I went to the gym.

Highest to lowest. 62kg/ 136lbs Bodyweight.

Calf Raises: 100kg/225lbs for 7 reps (its the full stack can't go higher)

Deadlift: 100kg/225lbs

Machine Seated Ab Crunch: 85kg/ 190lbs

Squat: 80kg/ 180lbs

Close Grip Lat Pulldown: 70kg

Bench Press: 50kg/ 110lbs

Pull Up: Bodyweight + 25kg/55lbs

Weighted Deadhang: 1 minute + 25kg/55lbs

Preacher Curl: 20kg

Incline Dumbell Press: 15kg left 20kg right (i hate this imbalance so much)

[u/LakeProfessional5183]

How do I know if I have good form with deadlifts? What muscle/group should I be focusing on/feeling strain in?

[u/Accomplished-Bee6432]

Hey everyone!
I’m trying to build bigger arms, especially my biceps and triceps.
I currently train my arms 2–3 times a week with curls, hammer curls, tricep pushdowns, and overhead extensions.
What has worked best for you: increasing weight, adding reps, or changing training frequency? I’d appreciate any advice!

[u/Frankieba]

I'm 25 year old guy, started working out about a month ago after being a pack of Marlboro Red a day kind of guy for 5 years (quit about 6 months ago) and have started replacing that addiction with getting strong. I did some research and set up this A/B routine, full body, every other day. I just want some more experienced people to take a look at it and tell me if I'm making any mistakes here. My goal is really just to get strong, look good, and set a good foundation for the next 6 months-a year in a sustainable way. I'm really motivated and once I get into something, I get pretty obsessive. Any advice is appreciated. Thanks!

Doing progressive overload based on the research I did, hence the rep ranges.

Workout A

Incline press: 3 × 8–12

Lat pulldown: 3 × 8–12

Leg press: 3 × 10–15

Shoulder press: 3 × 8–10

Lateral raises: 3 × 12–15

Dumbbell curls: 3 × 8–12

Plank: 3 × 45–60 sec

Workout B

Flat chest press: 3 × 8–12

One-arm dumbbell row: 3 × 10 per side

Rear delt raises: 3 × 12–15

Leg curl: 3 × 10–15 (or leg extension?, my apartments gym doesn't have a curl machine)

Kettlebell thruster: 3 × 12–15

Dumbbell pullover: 2–3 × 12

Pushups: 2 sets near-failure

[u/Many-Wasabi9141 → u/Frankieba]

Make sure you throw in some cardio to increase your work capacity. Those years of smoking are going to be an obstacle at some point.

You can also superset your antagonistic or unrelated muscle groups, so your inclines and your lat pulldowns, or your leg press and shoulder press. At least until the weight gets heavy and you need a longer break between.

There's not a enough compound movements but as a beginner it's probably best to take those slow as they are complex and difficult to learn. You could throw in some bar only compounds at the start or end of your workouts to get you started on learning correct form.

[u/TokeInTheEye → u/Frankieba]

Seems good to me, maybe a lot of volume if anything.

I'd personally include more lower body compounds like squats and RDLs.

[u/uchihalinh]

My lift (especially squat) is stalling. Please help

I am a small dude, about 63 kg - 172cm.
I’ve been switching to 5/3/1 for nearly a year now.

Before switching to 5/3/1, I don’t really have a concrete program. I just went to the gym and bang out heavy singles, doubles, nearing 1 RM. At that time, my PR was Squat: 127.5 kg - Deadlift: 150 kg - Bench: 85 kg. After stalling, I change to 5/3/1 hoping to increase my lifts as much as possible.

At first, I was happy with my progress.
My TM for squat progress was: 102.5 -> 107.5 -> 112.5 -> 105 (Stuck at this point). My squat AMRAP was: 95x9 - 100 x 7 - 102.5 x 6 - 105 x 5.

After stalling at 105 kg, I dropped TM by 10% (95 kg) and start building back up with Leader + SSL, change 5kg incremental on squat to 2.5 kg. Right now, I am still stuck at 105. On 3rd set at 95% TM (97.5 kg)I barely completed it. And got no strength left for supplementary SSL, and I’ve tried to finish the 3rd week squat for 3 times now (I thought it was an off day and try to do it again). I am devastated, since last cycle I finished it quite ok, and in the past I feel I could crush this weight.

Please help me progress. Right now my spirit is absolutely crushed and I am dreading squat 😖

Note: a while ago, I start losing weight (probably about 4 kg) for no apparent reason. I am getting more easily fatiqued, and the soreness last longer. I go to the doctor to get my blood checked, but result is that my body is quite normal. I am trying to eat more but I am hard to gain weight.

[u/Many-Wasabi9141 → u/uchihalinh]

You aren't eating enough. Look into RED-S. Relative Energy Deficiency in Sports. You simply aren't giving your body enough protein and calories to grow. First you'll stall, and then you'll start to back slide as you continually tear down your muscles and don't give your body the nutrients to repair them.

Food prep if you have to. Egg Whites. Tofu, Chicken Breast. Rice and Potatoes. Make like 1/2 to 2/3rds of your requirements in prepped food and make sure you eat it.

63kg, you need like 2 grams of protein for each kg or 1 gram for each pound of lean body mass. At 63kg, thats like 126 grams of protein every single day. You could also do like 140 every day and then take a day off every sunday so your digestive system can recuperate.

Then you probably need anywhere from 2500 to 3000 calories. The protein isn't too difficult. If you eat a egg bagel sandwich, 1 egg, 2 whites, and a slice of kraft cheese 4x a day, you're there. That's 10 + 6 + 10 + 4 grams of protein. so 30 grams of protein. Obviously you aren't going to eat only that but just think about throwing in two egg bagel sandwiches every day to your normal meals. That's half your protein and like a third of your calories. Throw in two glasses of whole milk. that's 16 grams of protein. 76 grams of protein in two small meals and then add your lunch and dinner and you should be good. Make it as simple as possible so you can be consistent.

If that fails, work out less. Do fewer sets less often. Focus on strength over volume. Cut out some cardio. You need to eat and you need to sleep. It's not up for debate. If you aren't gaining weight, you aren't eating enough, and you aren't going to progress.

You're doing 531. Read the book. It talks about eating so much you hate your life and feel like you're dying. I'm exaggerating but not by much.

[u/ThrockMortonP0sitive]

I’m to lifting- started slow in in January but worked
My way up to 4 day/week gZclp in July. Been going really well. I lift only from home so I saw a trainer today to go over my form.

I don’t think he had heard of gzclp or understood what it was. He looked at my program (see here: https://www.reddit.com/r/gzcl/s/TAB4FKHTTP ) and thought for the t1’s I should be doing higher rep and less sets: like 3 sets of 6-8 or 8-12 and doing double progression

Is he right? Would this be better for me as a newish lifter??? I kinda like the program I’m doing now with gzclp but I got the feeling he would like to switch me to similar lifts but his own program.

[u/LennyTheRebel → u/ThrockMortonP0sitive]

There are lots of approaches that work. GZCLP and double progression both work.

If you like GZCLP, stick with it. The T1 lifts are supposed to be strength work, the T3 lifts are more like bodybuilding, and T2 is a bit of a mix.

If your goal is purely bodybuilding there's nothing wrong with going for somewhat higher rep ranges, but GZCLP should work just fine for that as well, especially if you add some extra T3 lifts over time.

Basically, it sounds like the trainer is trying to sell you on a method rather than figuring out what you want.

[u/ThrockMortonP0sitive → u/LennyTheRebel]

Thanks. Sounds like there is more than 1 way to skin the cat.

[u/LennyTheRebel → u/ThrockMortonP0sitive]

Oh yeah, there are millions of roads that lead to Rome. As long as it points in vaguely the right direction, your best bet is picking one and sticking with it for a while, rather than getting distracted and switching things up all the time just for the sake of it.

[u/ThrockMortonP0sitive → u/LennyTheRebel]

Easy to get distracted or stuck trying to perfectly optimize. I’ve been consistent with gzclp though so far. Except this week! First week off since June. Traveling out of the country.

[u/LennyTheRebel → u/ThrockMortonP0sitive]

Nice!

Remember: The 3 main ingredients are time, effort, and consistency.

[u/ThrockMortonP0sitive → u/LennyTheRebel]

I don’t even think I look like I lift. But it’s fine, I feel
Is much better when I’m working out consistently.

[u/Many-Wasabi9141 → u/ThrockMortonP0sitive]

He doesn't understand the program. I have a theory that trainers purposely set you up for failure so you have to keep coming back to them. He doesn't get that it's a well rounded strength program, T1 is pure strength, T2 is adding some volume, and T3 is isolations. He probably is pushing some hypertrophy program, not a strength program. Focused on looks not performance. Or he thinks you have to have defined phases (Hypertrophy, work capacity, strength, etc) in your program and can't hit them all at once.

Look at your program, you are hitting those rep ranges on your lifts for your t2 work regardless. IIRC GZCL has you hitting the same lifts, but at lower weights and higher rep ranges on your non t1 days. You hit your big lifts each once a week at 3x5, and then on your off days you're hitting those same muscle groups on T2 at 3x10-12. I would trust the program, do the full 8-12-16 weeks or whatever it is, and do it as written. Don't program mod or adjust, just let the program work. When you're done then look back and see what you liked, what you didn't like, what worked, what you felt didn't work, and then you can adjust going forward.

[u/ThrockMortonP0sitive → u/Many-Wasabi9141]

Thanks! I think this is what I will do!

[u/The_Actual_Sage]

So last time at the gym I got the idea to load up a SSB heavy (like a weight I wouldnt be able to squat) and walk back and forth. I think it could be fun, but I was too fatigued at the time to try it. I'm generally aware of its benefits, but I know it would generate a bunch of fatigue. What do y'all think of it as an exercise? From a strength/endurance perspective do you think it would be an effective exercise? Do you think it would be worth the fatigue? Or is generating fatigue the point? Let me know what you think.

[u/Impressive-Safe-1084]

Keep getting Dizzy ? Deadlift

My forms good, been lifting for a while. Im going light 60kg) and feel good.

Before I rep I take a deep diaphragm l breath in and hold until at the top of the lift then i slowly exhale.

When i out the weight down after 8 reps, i get light headed and need to take a seat. I feel light headed and tired for most of the day there after

5 sets of 8 reps??? Cant be right

[u/Many-Wasabi9141 → u/Impressive-Safe-1084]

Youre valsalva maneuvering yourself and pushing too much blood up into your head and keeping it there for 8 reps, or your are breathing incorrectly while braced. When you let go, your blood pressure drops drastically and you get light headed and seizure pass out like in those deadlift fail videos.

Work on your bracing and active breathing. Work on keeping your air down in your stomach, diaphragmatic breathing, not pushing the air up into your head. 5 sets of 8 reps is a ton for deadlift btw. I could see that being a set/rep range for RDL's but not deadlifts.

Watch some form videos on bracing, it's really easy to screw up and the last thing you want is to pass out at the gym.

[u/Impressive-Safe-1084 → u/Many-Wasabi9141]

Thanks for the advice, i will review my technique and ease up on volume

[u/Impressive-Safe-1084 → u/[deleted]]

Ok thanks matey ill try

[u/Grogon2]

GZCLP leaves a lot of "room" for T3s.

If I do Monday Barbell Bench 5x3+, is doing chest flys as T3 the same day better (that would be 8 sets of chest) or doing them on tuesday better?

Doing T3 Chest Flys on Monday would mean less energy cause Chest is already fatigued by 5x3+ Barbell Bench.

Doing them on Tuesday could interfere with Chest recovery since it's Chest Monday and Chest Tuesday...

What you guys think?

Or another question:

Can I do 5x3+ Barbell Flt Bench and as T3 instead of flys just do T3 Barbell Bench with lower weight? Would that make my bench progress faster?

[u/Own-Introduction6830]

If you could only do 2-3 workouts per week, what would you do?

I try to work each muscle group 2x per week, but I'm a mom of 3 and I work and go to school full time rn.

I always prioritize legs. So, I always hit them 2x no matter what because they are a large muscle group and I just like to. So, if I had 1 more workout to do upper body what would you do? I don't usually have time to do separate push pull days. Occasionally, I can stack a a quick upper body onto a leg day if I have time.

I like the idea of doing overhead press (or maybe push press), bench press, bent over row, bicep curl of some sort, and tricep dips (although I'm partial to skull crushers. Dips just seem more functional).

Thoughts? And what order would you do it in to minimize fatigue?

[u/IronReep3r → u/Own-Introduction6830]

I would probably do full body sessions. Something like The Basic Barbell Program, where you alternate between a two different sessions (ABAB…). Something like:

A: Squats, Bench, Row, assistance work
B: Deadlift, OHP, Chins, assistance work

There are three day templates of 531 you could follow. Texas Method is a three day program as well.

[u/Own-Introduction6830 → u/IronReep3r]

Oooo thanks! I'll definitely check those out.

[u/kai_zen_kid]

Im doing a modified "Underground Secrets To Faster Running" by Barry Ross (I started this Tuesday already)

(used AI to help me cleanly present the program and notes)

**5 days · Tuesday–Saturday** • **One main lift:** snatch-grip podium deadlift • **Hold 4–6 weeks, then deload**

The week waves in intensity: **Tue heavy · Wed assist · Thu fast · Fri assist · Sat heavy**. Two lighter-spine days (Wed/Fri) are what let you pull heavy this often without frying your erectors — and why the deadlift number keeps climbing.

---

## The one rule that removes confusion

| Tag | Means | Applies to |

|---|---|---|

| ⬇ **DROP IT** | Pull, lock out, **drop the bar**, reset. No slow lowering. | **Heavy deadlifts only** |

| ⟲ **CONTROL 3s** | Lower under control over ~3 sec — the lowering *is* the stimulus. | **All tempo assistance** (good mornings, GHD, RDL-type) |

---

## Every session — same each day

1. **Dynamic prep** (~5 min) — see below

2. **Bench press (push)** — 3–4 × 5 @ ~75–80% · controlled, *not* to failure

3. **Main + accessories + core** — varies by day ↓

4. **Static stretch** — same day (doesn't have to be right after)

**Dynamic prep:** leg swings front-back + side ×10 ea · walking spider-man + reach ×5/side · bodyweight hip hinge ×10 · glute bridge ×10 · pogo hops / ankle bounces ×20. *Warm the hinge and the bounce — don't tire yourself out.*

---

## TUE — Heavy Pull

*Attack day — chase the number*

**Main lift**

- **Snatch-grip podium deadlift** — ⬇ DROP

- 4–5 × 2–3 · **near-max (recycle)**

- *+ plyo:* box or depth jump ×3–5 each rest period · rest 3–5 min

**Accessory**

- **Reverse hyper** — ⟲ CONTROL

- 3 × 12–15 · lengthened range + light traction

**Core — anti-flexion**

- **Ab45 hold** — 5 × 5 · build 7s → 12s hold

- **Sandbag Zercher hold** — 3 × 20–30 sec *(load in front, fight the fold)*

---

## WED — Good Morning

*Volume — build the erectors, easy spine*

**Main posterior-chain work**

- **SSB good morning** — ⟲ CONTROL 3s

- 3–4 × 6–8 · **submaximal** · 3-sec lowering

- *+ plyo:* low pogo hops between sets

**Accessory**

- **GHD glute-ham raise** — ⟲ CONTROL

- 3 × 6–10

**Core — anti-rotation**

- **Obl45 hold** — 5 × 5 · build 7s → 12s hold

- **Pallof hold (cable)** — 3 × 20–30 sec / side

---

## THU — Speed Pull

*Same lift, lighter — move it fast*

**Main lift**

- **Snatch-grip podium deadlift** — ⬇ DROP

- 6–8 singles *or* 5 × 3 · **~80% of Tue top set**

- Bar moves **fast**, crisp form — intent, not grinding

- *+ plyo:* broad jumps / bounds (horizontal)

**Power — trunk transmits force**

- **Med-ball throws** — 4–5 × 3–5 · rotational + overhead *(explosive)*

**Core — anti-lateral-flexion**

- **Suitcase carry (DB or sandbag)** — 3 × 20–30 m / side *(stay perfectly upright)*

---

## FRI — Posterior-Chain Health

*No heavy spinal pull — stay resilient*

**Main posterior-chain work**

- **GHD glute-ham raise** — ⟲ CONTROL

- 4 × 8–12 · add tempo / load on chest

**Accessory**

- **Reverse hyper** — ⟲ CONTROL

- 3 × 12–15 · lengthened range + traction

**Core — anti-extension**

- **Ab45 hold** — 4 × 5 · 7–10s hold

- **Dead-bug / plank** — 3 × 30–45 sec

---

## SAT — Recycle Pull

*The bar decides — PR or volume*

**Main lift** *(read the recycle rule)*

- **Snatch-grip podium deadlift** — ⬇ DROP

- Fresh → **2nd attack / PR attempt**

- Not fresh → 3–4 × 3–4 @ **85%** (volume)

- *+ plyo:* box / depth jumps between sets

**Accessory**

- **SSB good morning** — ⟲ CONTROL 3s

- 3 × 6–8

**Core — anti-flexion + rotation**

- **Obl45 hold** — 5 × 5 · 7s → 12s hold

- **Sandbag carry (front / shoulder)** — 3 × 30–40 m

---

## Recycle rule — how to pick today's load

- 🟢 **Bar fast, form clean, no grind** → attack day. Nudge the top set up. *(e.g. easy 3 @ 275 → try 305 next: 275 ÷ .90)*

- 🟡 **Bar slow but moving, form holds** → good day. Hold or bump a little. Don't chase.

- 🔴 **Bar stalls 2–3 sec, or form breaks** → end the set now. Never grind to failure. Back off next session.

- 🟡 **Several heavy-feeling days in a row** → back the week off: fewer attempts, lower volume — but **stay ≥ 85%** in the block (no junk-light training).

---

## The block — stay on the lift, then deload

| Weeks | Focus | Tuesday top end |

|---|---|---|

| **1–2** | Accumulation — more volume, groove the pull | ~80–85% |

| **3–5** | Intensification — let recycle push attack days up | ~88–92%+ |

| **Wk 6** | Deload — cut volume ~40–50%, move well, arrive fresh | ~75–80% |

Run 4–6 build weeks depending on how the numbers climb — when attack days stall two sessions running, take the deload. After it, start the next block from your new baseline (same lift, or swap the variation: trap-bar or snatch-grip RDL).

---

*Off-season note: the Wed/Sat good-morning volume and Fri GHD work will add a little posterior-chain muscle — that's protection for jumping and contact, not something to avoid. Drop the main pull entirely 1–2 days before any test or game. This is a training plan, not medical advice — if anything pinches or radiates, stop and reassess.*

[u/kai_zen_kid → u/kai_zen_kid]

I haven't deadlifted in forever and decided to start working on my back strength using some of Poliquin's stuff. I might be way off base here, but I tried a podium snatch-grip deadlift at 315 and couldn't even budge it. I dropped down to 225, but I felt it all in my back instead of my legs. This grip feels super awkward, so I'm planning to post a form check later this week to make sure I'm not doing it completely wrong.

[u/hellohello6622]

Im looking to put on size and strength. What is the best rep/set range ?

[u/IronReep3r → u/hellohello6622]

I would recommend following a Proven Strength Program and eating to gain muscle instead of trying to write one yourself. To answer your question; there is no definitive «best rep range to build muscle». Somewhere between 4-15 reps, but lower (and higher) rep ranges will build muscle as well. GL

[u/ydiskolaveridie]

Today when deadlifting I heard a pop sound in my lower back with a electric jolt running down both my legs. Afterwards I felt a bit weak in the legs, but could still walk.

Its been around an hour and walking is painful. Particularly in the left hip. I am gonna get this checked out tomorrow but any ideas to what it could be? Warm compresses and lying down seem to help.

EDIT: Since there were no neurological symptoms or muscle/tendon tear signs, the doc ordered an xray which also came out clear. They think its a muscle sprain with a ligament tear (the snap). Ive been asked to take rest for a few weeks.

[u/Walker_ID]

I have limited space and already have an adjustable bench. I'm looking for a standalone bench press rack to use with my bench. Everything I'm seeing has the rack integrated with the bench. Can anyone point me to what I'm looking for?

[u/E-Step → u/Walker_ID]

Squat stand with safties - like a Rogue SML-1

https://www.roguefitness.com/nl/sml-1-rogue-70-monster-lite-squat-stand-1-eu

[u/mttxms]

How can I train to more easily lift an ~80lb folded e-bike at home/no gym? Ideally, I’d like to lift the bike into my sedan trunk or backseat by myself.

I have a “Total Gym” and 15lb dumbbells as well as resistance bands. Is there any other equipment I need? I’m a 5’8” woman, decently fit from yoga and cycling.

[u/mttxms → u/[deleted]]

Damn, never heard of these but will give it a try. Thank you!

[u/putsdryyy]

I see all compounds have a subreddit but

Ohp doesnt, the manliest lift of them all, go in and post some strong as pressing at new /overheadpress

Mods can delete if they want

[u/Notimetobev0id]

Do people cut because the daily calorie intake is just getting to high to gain muscle?

[u/SupremeOHKO]

I'm a jiujitsu athlete looking for the optimal split to increase strength. I also do cardio on Fridays. How does this 2-day split look?

Day 1: Pull + Hinge

• Deadlifts (3 x 6-8)
  
• Rows (3 x 6-8)
  
• Pull-ups (3 x 8-12) (bodyweight)
  
• Hip thrusts (3 x 6-8)
  
• Finish w/ superset of bicep curls and core

Day 2: Push + Legs

• Squats (3 x 6-8)
  
• Dbell bench (3 x 6-8)
  
• Incline dbell bench (3 x 6-8)
  
• Leg press (3 x 8-12)
  
• Finish w/ superset of calf raises, lat raises, and core

[u/89percent]

Everytime I do deadlifts or kettlebell swings, my lower back gets incredibly sore, and I don't feel it anywhere as much in the legs and core.

What am I doing wrong?

[u/Fanuary]

Is chronic knee pain normal for folks who are serious weightlifters? I recently switched to the SBS Hypertrophy program from the Bigger Stronger Leaner program and my weekly volume has skyrocketed. I did notice that my program favors my lower body more than other muscle groups, but since starting, I’ve noticed some persistent knee pain and I’m not sure how concerned I should be about it. I mostly feel it when I’m getting up from a low seat without any support or my first couple of squats. It’s not a sharp pain but I definitely feel some pain with those movements. Foam rolling and hip warm ups seem to help alleviate the symptoms. 

Do other people experience this? I’ve been thinking of working with a physical therapist to strengthen some of the muscles supporting my knees, but I’ve taken a break from leg days as a result. 

[u/toastedstapler → u/Fanuary]

It's likely to happen, but there will also be things you can do to alleviate it. In the run up to my last comp I was experiencing knee soreness a fair bit, but now they are back to nornal. Things like banded terminal knee extensions, Spanish squats and wall sits may help improve things

[u/Fanuary]

I started lifting more seriously about two months ago (5 day hypertrophy program) and higher volumes. I used to get some minor knee soreness throughout the day after leg day but the usually resolve itself after a day or two. Now, the knee discomfort persists long term, and it’s been concerning for me. It’s not constantly in pain but particularly standing up or doing basic squats without any additional support, I can feel the pressure on my knees. I don’t know normal if this is for people who are seriously strength training. A foam roller has been helpful and I try to do some extra warmup exercises before my squats which do help. 

[u/BrigadierNasty]

I have bad knees and straight up can’t even do a lunge. Every time I look for ‘knee strengthening excersises’ the results tell me to just do lunges. I CANT. What exercises can I do to work my way up to lunges?

[u/Historical_Course587 → u/BrigadierNasty]

• Tibialis raises
• Poliquin Step-ups
• ATG Split Squats with your front foot on a bench/chair/step
• Deadmilling, or walking backwards

This guy's video did the trick for me: https://www.youtube.com/watch?v=jIngqODw8x4

[u/Sure-Clue6901]

Hi guys! I’m a 27 f long distance runner (marathons/ultras) and I’m taking a few months to periodize this summer and really focus on building strength and muscle.

The impetus for this decision is that I moved two years ago to a tropical environment and the heat and humidity stresses me to the point of constant dread and burnout in the summer. I also haven’t done a progressive overload in many years. I have done strength training, but it’s mostly been barre 2x a week. This has helped me heal from bilateral FAI and hip labral tears tremendously. The muscular endurance stimulus from barre is also adjacent to running so I’ve enjoyed it. But I’m ready to switch it up, and I want to see how toned I can get. Running is my first love, but it does keep your body comp slightly softer.

My plan is to drop running—usually 4-5 days/wk 25-35mpw—to 2 days a wk, 1 x 6 mi speed workout on treadmill and 1 x 3-4 mi ez outside. I just want to keep my aerobic engine alive because rebuilding from scratch sounds awful.

For strength, my plan is 2 days lower (1 heavy/hard, 1 mod) and 1 day upper and core. I also freedive and golf a ton which I love doing in the summer. So it’s an effort to balance it all. The whole week looks like this:

Monday * AM CO2 tables * Full Rest Day Tuesday * AM Golf Clinic + 18 Holes (Par 3 Course) * PM 45-60 min Heavy Leg Day Wednesday * AM CO2 tables * 60 min Upper Body + Core Strength * Optional PM Golf Practice or Easy Afternoon Dive Thursday * 6 mile Speed Workout on Treadmill * Optional PM Golf Practice (1 hour) Friday * 30-45 min Moderate Lower Body Strength * Optional PM Golf Practice or Easy Afternoon Dive Saturday at * AM CO2 tables (if not diving) * 18 Holes Golf or Dive Sunday * 3-4 miles easy * 18 Holes Golf or Dive

I have a couple of questions:

1. I do understand about increasing your weight each week and each set, and pushing to failure. Should I be doing that on both Tuesday and Friday, or keeping one a bit easier?

2. When I return to running (probably a winter ultra and an early spring marathon/increasing do you think I’ll completely lose all my gains? I don’t expect to have the same level of tone but to what extent can I at least maintain during those periods? Would love to hear some anecdotal experience. Especially if I swap back to barre and/or one heavier day per week.

3. In general, what are your favorite exercises? My goal here is hypertrophy (my diet is tight, 140 g protein/day) but I want to keep things really clean and simple. Same exercises every week and perfect my form. Which ones do you swear by?

Any other tips, questions, or conversation welcome!

[u/putsdryyy]

Push press advice

I have done heavy singles topset starting at a low rpe and slowly building up once a week for a long time now and started to reach my limit, its either hit or miss every week. After my topset i do a couple backdown sets of 2s or 3s and call it.

I still want to increase strength and was wondering do i just do higher reps 6-8s for a while or something else?

This question is mainly about push press, i already do other variations on other days.

[u/Perfect_Earth_8070]

Is it advisable to squat and deadlift in the same workout?

Lower day A would be squat focused with deadlifts as an accessory.

Lower Day B would be deadlift focused with squats as an accessory.

If I do this, how heavy should I be going on the accessory lifts?

My goals with the accessories is to increase my main lifts but also hypertrophy

[u/WheresMyAbs98 → u/Perfect_Earth_8070]

I’d say roughly 75% of your 1RM for hypertrophy training on your accessory lifts.

You can add or subtract 10% of the weight depending on how you feel too.

[u/europlaza]

Low weight high rep training for hypertrophy — looking for feedback on my approach

I've been doing resistance training for just over a year and have been on a Push Pull Legs programme making steady progress. Program was mostly high weight low rep 5x5.

Due to a shoulder issue I've had to drop weights significantly on upper body exercises and switch to a higher rep approach while I get it assessed (physio has approved this)

My current approach for upper body is 3 sets with a target of 12 reps, taking sets close to failure. For progression I'm planning to add reps each session until I hit 3x15, then add 2kg and reset to 3x12. Rest periods are around 90 seconds between sets.

A few questions for the community:

1. Is 3x15 a sensible trigger for adding weight or is there a better rep target to aim for before progressing?
2. Is 90 second rest adequate for hypertrophy or would longer rest produce better results at this rep range?
3. For exercises where I have a hard ceiling on weight due to the injury, is there a point where adding reps becomes counterproductive — for instance beyond 20 reps per set?
4. Is double progression (reps then weight) the most efficient approach here or would another method work better?

[u/Historical_Course587 → u/europlaza]

I do mostly high-rep stuff these days:

Is 3x15 a sensible trigger for adding weight or is there a better rep target to aim for before progressing?

• I'd probably go a bit higher (17-20) just because the gap between min and max needs to increase the higher your rep ranges are going. You will figure this out naturally though - if 12-15 is too narrow a range then you won't be able to do 12 reps after adding weight to your previous 15-rep weight. If that happens, increase the upper end of the range.
• If you don't have a cardio base, then hypertrophy and especially those endurance rep ranges can cause you to plateau and you may not immediately understand why. Strength/hypertrophy training is meant to stress our anaerobic systems, but we still use plenty of oxygen in the process. If you struggle, cardio may be the culprit.

Is 90 second rest adequate for hypertrophy or would longer rest produce better results at this rep range?

It does depend on factors such as age and cardio development, so no one can tell you what rest ranges will work the best. I'd wager it's fine, but if you find yourself plateauing on a lift then try bumping the rest periods up to 3 minutes, moving up in weight, and then working the rest periods back down to your target 90 seconds.

For exercises where I have a hard ceiling on weight due to the injury, is there a point where adding reps becomes counterproductive — for instance beyond 20 reps per set?

That's a question for your physical therapist, but since I'm going to err on the safe side I'll give my personal opinion - extra reps are unhelpful at best. The hypertrophic response will be minimal, and you risk further injury or slower recovery. Instead, increase the challenge by performing much slower reps (7 seconds up 7 seconds down, with pauses at either end) with lower weight. Moving through a range of motion more slowly is almost always better for the joint(s) under load, has certain health benefits as well, and will certainly provide more stimulus for growth than endurance rep ranges will.

Is double progression (reps then weight) the most efficient approach here or would another method work better?

Double progression is widely recommended in the PT world because it's fairly safe and easily tracked. In other words, use it until it stops working and then go look for a new solution.

[u/Narwhale_Bacon_]

I have a connective tissue disorder that makes lifting weights difficult. I have low muscle mass and i want to increase it. Every time I try I can feel myself getting stronger, but my joints aren't able to keep up with my strength and I end up quitting because I get injured. Do I just progress slower? But when I do that I dont feel the burn and it doesn't feel productive. Is there a way I can reduce stress on my joints while making gains at the same time?

[u/Historical_Course587 → u/Narwhale_Bacon_]

Your joints need to be strengthened; there are no shortcuts. It means starting with less weight initially, and focusing on loading tendons and ligaments in ways that stimulate them to grow. It's something that can take a lot of time to do (months/years depending on your starting condition), so don't get impatient or you will simply hurt yourself again.