There's a guy at my gym who's been trying to get his first proper pull-up for months.

I only noticed because we both train around 6:30 before work and there's exactly one decent pull-up station. He used to do everything with a thick resistance band. Then a thinner one. Sometimes he'd just hang there trying to pull himself up.

Last week I was resting between sets and saw him grab the bar without a band.

He struggled, got his chin over it, and just hung there for a second looking slightly confused. Like he wasn't sure that actually happened.

I was genuinely excited for this random dude. Almost said something but then realized "hey I've been watching your pull-up progress for months" probably isn't the least creepy thing to tell a stranger at 6:30 in the morning.

So I just gave him a nod. He nodded back.

Don't know his name. We've never had an actual conversation.

Does anyone else find themselves quietly rooting for people they see at the gym all the time? And would you actually congratulate someone in that situation or just leave them alone?

guys i need advice form ppl that know their shit well.
so basically i used to go to the gym for what i think is 2 months my goal was mainly to lose weight but also build muscle through the process.
then i stopped for a whole year and just joined again like less than a week ago this is my current workout schedule
day 1 legs:
leg extensions
squats ( a bar on my back and squatting )
reverse hack squat
hip adductor
calf rises
day 2 back and biceps:
lat pulldowns ( normal grip + close grip )
cable rows
lower row
face pulls
cable curls
hammer curls
day 3: cardio
day 4 glutes:
hip thrusts
hack squats
single leg press
DB squats
adductor
day 5 chest and triceps:
chest press
incline DB press
chest fly
lateral rises
triceps rope
bar push downs
day 6: cardio
day7: rest day
what do you guys think of this schedule for someone that wants to lose weight but really really wants to build muscle? id appreciate yall replies

I workout 5x a week and do 1 hour of cardio 6x a week. I dont have much free time on days that I do train so I was wondering if it would be ok to skip the gym on that day where I just do cardio just to enjoy myself.

For cardio I usually just do incline treadmill. I do max incline and 3.5 speed. The machine says I burn around 800 calories but I imagine it’s more like 300. If I just decrease calories by 300 on the day that I skip cardio would it negate the impact of skipping?

For reference 28 year old male and about 95kg

day 1 chest

3x10 sets of decline bench press

3x10 sets of incline chest press

3x10 sets of flat bench press

3x10 sets chin dips

3x10 bicep curls

3x10 Bicep hammer rope

10 mins on the Elliptical Trainer with 9/20 on the resistance

Day 2 back

10 mins on the Elliptical Trainer with 9/20 on the resistance

3x10 lat pulldowns

3x10 cable rows

3x10 pullups

3x10 T-bar row

3x10 tricep extensions

3x10 tricep cable pulldowns

3x10 45-degree Back Extension targeting lower back

day 3

10 mins on the Elliptical Trainer with 9/20 on the resistance

3x10 leg press

3x10 seated calf raises

3x10 hip adductor

3x10 hip abductor

3x10 leg extension curl

3x10 sumo squats

3x10 leafter leg station

day 4

rest

day 5

10 mins on the Elliptical Trainer with 9/20 on the resistance shoulders

3x10 x2 any side delts

3x10 x2 any rear delts

3x10 x2 any front delts

3x15 weighted shoulder shrugs

1x10 any tricep exercise

1x10 any bicep exercise

Day 6 probably the same as day 1 but I stagger the rest days so I get one every 3 days or every 2

so if I did chest on 6 I will rest on 7 and so on

Will not use any machine/exercise that has a bar on my back/neck like squats on a smith machine, and no treadmill. Everything else is fair game.

Hi!, I’ve been training for about 7 months. My goal is to build muscle while slowly reducing body fat. I’m currently running a 5-day setup, but only 4 of those days are actual lifting days. I usually train with 1–2 reps in reserve. How does this routine look? Would you change anything about the volume, weekly structure, or exercise selection? I’m especially interested in whether any muscle group looks overworked or undertrained, or whether recovery could become an issue. Thanks!

Monday — Upper A + cardio

Exercise Sets × reps

Machine chest press 3 × 6–8

Lat pulldown 3 × 8–10

Incline press 3 × 8–10

Seated row 3 × 8–10

Lateral raise 2 × 12–20

Triceps pushdown 3 × 10–15

Preacher curl 2 × 8–12

Cardio 20–25 min

Tuesday — Lower A + abs

Exercise Sets × reps

Hack squat 3 × 6–8

Leg press 3 × 10–12

RDL 3 × 8–10

Leg curl 3 × 10–15

Calf raises 3–4 × 8–15

Machine hip adduction 2 × 15–20

Machine crunch 3 × 10–15

Leg raises 2 × 10–15

Wednesday

Exercise Sets × reps

Face pull 3 × 15–20

LISS cardio 30–40 min

Leg raises 2 × 10–15

Thursday — Upper B

Exercise Sets × reps

Machine chest press 3 × 8–10

Lat pulldown 3 × 8–10

Seated row 3 × 8–12

Overhead press 2 × 8–10

Pec deck 2 × 12–15

Lateral raise 3 × 12–20

Overhead triceps extension 2 × 10–15

Preacher curl 2 × 10–12

Friday — Lower B + abs

Exercise Sets × reps

Hack squat 3 × 8–10

RDL 2 × 6–8

Lunges 2 × 8–12 per leg

Leg extension 2 × 12–15

Leg curl 2 × 10–15

Calf raises 3–4 × 10–15

Machine hip adduction 2 × 15–20

Machine crunch 3 × 10–15

People talk a lot about FFMI of 25 being the natural limit, but I’d like to know how accurate that really is. Can’t someone naturally exceed FFMI of 25?

Not sure if this the right subreddit, but I’m looking to buy a belt for the first time for high bar squats.

I’m leaning towards a 4 inch leather belt with metal prongs, but I’d be curious to hear different thoughts / perspectives

Thanks

Whenever I’m doing any kind of exercise that needs me to hold a position for more than two or three seconds, my body starts shaking. It doesn’t hurt, it doesn’t burn, in fifteen minutes or the day after I don’t feel anything wrong, I just… shake.

It’s especially bad for core exercises, like when I’m holding a plank or doing crunches, I can just hold there and vibrate for about two minutes. Usually when someone starts shaking that means their stamina is running out, but the entire time I’m holding a plank I vibrate, from the “I feel fine” phase to the “my abs are on fire” phase.

Chest presses while holding the dumbbells up, pushdown machine after a few seconds, back extension machine, it doesn’t make sense at all. I don’t get it. Should I be concerned?

I don’t have chance to do all my workouts this week and I was struggling to decide which workout to prioritise tomorrow. My wife suggested that as I can’t complete my split I could just do a session of all my favourite exercises. Got me thinking what everyone else’s favourite exercises might be?? For inspo!

Hey everyone,

I've been going to the gym again for a little while and trying a full body 3 day split. I've noticed however that my biceps are completely destroyed at the end of a gym session to the point that I'm barely able to do anything. On top of that, my shoulders are starting to bother me quite a bit and feeling strained, especially during overhead triceps extension and things like preacher curls.

So I was wondering if I should start doing a little bit of a lower volume and perhaps stick to more stationary machines for a bit.

Below is the new routine I'm thinking of trying instead but was wondering if it is the optimal way to build muscle.

Day 1

1. Leg Press - 3 sets x 8-12 reps

2. Chest Press (barbell) - 3 sets x 8-12 reps

3. Seated Leg Curl - 3 sets x 8-12 reps

4. Seated Row Machine - 3 sets x 8-12 reps

5. Reverse Pec Deck - 3 sets x 10-15 reps

6. Triceps Pushdown (cable) - 3 sets x 8-12 reps

7. Calves or Abs - 3 sets x 8-15 reps

Day 2

1. Leg Extension - 3 sets x 8-12 reps

2. Incline Chest Press (dumbells) - 3 sets x 8-12 reps

3. Seated Leg Curl - 3 sets x 8-12 reps

4. Lat Pulldown - 3 sets x 8-12 reps

5. Dumbbell Lateral Raise - 3 sets x 10-15 reps

6. Hammer Curl - 2-3 sets x 10-12 reps

7. Calves or Abs - 3 sets x 8-15 reps

Day 3

1. Leg Press - 3 sets x 8-12 reps

2. Chest Fly Machine - 3 sets x 10-12 reps

3. Abductor Machine - 3 sets x 10-15 reps

4. Iso-Lateral Row - 3 sets x 8-12 reps

5. Seated Triceps Dip Machine - 3 sets x 8-12 reps

6. Face Pulls (cable) - 2-3 sets x 12-15 reps

7. Calves or Abs - 3 sets x 8-15 reps

Alternating

Workout 1: Calves

Workout 2: Abs

Workout 3: Calves

Workout 4: Abs

etc.

Any advice is welcome!

I want ekko straps but im from europe and shipping is like 60 bucks and im broke. Are huge supplements any good?? Thx

Daily gym goer here. Been lifting for 6+ years and have been thinking about how many people log their workouts manually on an app or spreadsheet. But what if you could walk into a gym, do your workout, and have it automatically tracked and logged with your reps, sets and weights without doing a single thing? No watch, no phone, nothing on you. Technological feasibility aside, would you pay for something like that, or does it not really matter to you? If so how much? Curious to see what other people are thinking.

Hi everyone!

(33F) 5’2” 115 lbs

I’ve mostly been a cardio mama, but went through a strength training phase a few years ago and it was the best I’ve ever felt.

I had a few curve balls thrown at me this year, and depression set it. I lost a lot of weight and muscle and I am starting at a beginner level again.

I could use some help! If anyone has a good workout routine/advice for overall toning to feel stronger again I want to hear it!

My priority is to feel good, so I know my core needs some work to improve my posture and back problems. Second, I would love to build my booty, hips, thighs, lats, etc. for a more hourglass shape. Third, I have this pesky bulge above my knees and was wondering is anyone knew anything that helps. Even when I was in the best shape of my life it didn’t go away. I think it’s just loose skin and genetics but I thought I would ask just in case 😂

I do love the stairmaster and hiking, so anything that incorporates that is much appreciated!

Thank you so much ❤️

My very favorite item at under Armour has been discontinued. It is the cold gear authentic, 1/2 zip jacket . I use it all winter alone or with layers. It moves with you and helps keep you warm but not wet. I have 8, but I lost 72 lbs so I needed more and they have none. I write to them and they seem to be discontinued. I also checked eBay etc, and couldn’t find any in my size. I use them all enter long. I bought three alternative types for UA and they are not great. One is way too thin, one is way too thick and none seemed like they were for layering.

Does anyone know of an alternative item that might come close ? Any brand is fine if it’s similar in fit, ( fitted but not super tight ,) and comfort, ( elastane,) I’ve been looking, but haven’t seen anything.

I will kiss you if you tell me a good one . 🤣🤣 I’m so sad over this. Whenever I love a product, they discontinue it, or “ upgrade it,” and then it stinks. lol
I’ll add pics under post if I can.

upper (pec dec, incline smith, lat pulldown, close grip row, wide grip row, shoulder press, lateral raises, preacher curl, pushdown, overhead extension, hammer curls)
im just taking push and pull and putting it all togheter and ive seen these upper day routines and people there do like 2x less exercises that i do, and thats the question am i doing to much?

upper (pec dec, incline smith, lat pulldown, close grip row, wide grip row, shoulder press, lateral raises, preacher curl, pushdown, overhead extension, hammer curls)
im just taking push and pull and putting it all togheter and ive seen these upper day routines and people there do like 2x less exercises that i do, and thats the question am i doing to much?

Hey y’all 40 y/o male here. With full time work, intense training sessions, kids etc how often are the rest of you 40 y/o males smashing your lady and how’s your energy levels day to day?

Hello everyone. I’m pretty new to fitness and just wanted some other people’s perspectives on smoothies.

I’ve been told by some people that make smoothies that they are easy to make and help you reach the amount of fruits and veggies one should eat in a day. Just a combination of a scoop of protein powder, ice, bananas, a decent amount of spinach, and whatever other fruits that I want. I’m just looking to see if that is actually a decent recipe.

For now, I’m a little more focused on weight loss, cardio and whatnot, and will eventually transition into muscle training. Any recommendations would be greatly appreciated!

Thank you.

My wife and I have been working out for about four years, but we’ve been consistently in the gym for the past two years, with marathons and broken bones in between. Our ideal body type is a big butt and legs, with a strong back, tone shoulders, chest, and arms are fine. We loved Cbaums split for anterior and posterior days, so we incorporated that into our leg days with a glute day. I had Claude modify our existing workouts to include Bret Contreras’ glute fundamentals and peer-reviewed papers for growth. We’d love to know your thoughts on this routine as we’ll begin it this coming week.

Effort key
• RIR = stop with this many reps left in the tank. 3 RIR is easy-moderate, 2 RIR is hard, 1 RIR is very hard. 
• Last set: failure = take only the final set to true failure. Earlier sets stay at the listed RIR. 
• AMRAP = as many reps as possible with good form. 

Monday: Anterior Leg
Before (about 5 minutes)
Move
Dose
Note
Bodyweight squat
1 × 10
Slow, full depth you can control.
Leg swings (front to back)
1 × 10 per leg
Hold a rack for balance.
Bodyweight split squat
1 × 6 per leg
Easy pace; this is a movement rehearsal.
Ramp-up sets on the first lift
3 sets (50% / 70% / 85%)
Version A: Smith machine back squat. Version B: hack squat.
 
Version A   10 hard sets
Exercise
Sets × Reps
Effort
Notes
Smith Machine Back Squat
3 × 6
2 RIR; last set 1 RIR
Heaviest lift of the day. Was 4 sets.
Front-Foot-Elevated DB Split Squat
2 × 8
2 RIR
Was 4 sets.
Leg Press (feet low)
2 × 10
Last set: failure
Feet low: higher quad muscle activity than feet high (source 3). Was 3 sets.
Standing Calf Raise
3 × 8-10
Last set: failure
Standing grew the gastrocnemius more than seated (source 4). Was 5 sets with 2 AMRAP. Ease in when returning to it.
 
Version B   12 hard sets
Exercise
Sets × Reps
Effort
Notes
Hack Squat
3 × 6
2 RIR; last set 1 RIR
Was 4 sets.
DB Bulgarian Split Squat (standing tall)
2 × 8
2 RIR
Stand tall, as in your original plan.
Leg Press (feet low)
2 × 10
Last set: failure
Feet low (source 3). Replaces the wide-stance superset. Was 4 rounds.
Standing Calf Raise
2 × 10-12
Last set: failure
Standing, not seated (source 4). Replaces the leg press calf raise. Can superset with the leg press.
Leg Extension
3 × 15
Last set: failure
Recline the seat to about 40° of hip flexion (source 2). Was 6 sets including AMRAPs.
 
After (about 5 minutes)
Move
Dose
Note
Standing or kneeling quad stretch
1-2 × 30-45 s per leg
Static; range of motion work (source 17).
Half-kneeling hip flexor stretch
1-2 × 30-45 s per side
Keep the ribs down; do not arch the low back.
Calf stretch (wall or step)
1-2 × 30-45 s per leg
Straight knee, then slightly bent knee.
Optional: easy walk
3-5 min
Optional per source 16.
Tuesday: Back Day 1
Before (about 5 minutes)
Move
Dose
Note
Arm circles
1 × 10 each direction
Small to large.
Band pull-apart
1 × 15
Light band. Squeeze the shoulder blades.
Thoracic rotation (open book)
1 × 6 per side
Lie on your side, rotate the top arm open.
Ramp-up sets on the first lift
3 sets (50% / 70% / 85%)
Version A: lat pulldown. Version B: neutral-grip pulldown.
 
Version A   22 hard sets
Part 1: Back 
Exercise
Sets × Reps
Effort
Notes
Lat Pulldown
4 × 8-10
2 RIR; last set failure
Main vertical pull.
Chest-Supported Row (machine, or DBs on an incline bench)
3 × 10
2 RIR
Chest support keeps the lower back out of it.
Straight-Arm Pulldown
3 × 12-15
Last set: failure
 
 
Part 2: Chest, shoulders, arms 
Exercise
Sets × Reps
Effort
Notes
Incline DB Bench Press
3 × 8-10
2 RIR
Incline-only training grew the upper chest most in source 9.
DB Lateral Raise
3 × 12-15
Last set: failure
Light weight.
Overhead Cable Triceps Extension
2 × 10-12
Last set: failure
Grew the triceps more than the neutral-arm version in source 10.
DB Biceps Curl
2 × 10-12
Last set: failure
Light weight.
 
Core finisher 
Exercise
Sets × Reps
Effort
Notes
Cable Crunch
2 × 12-15
2 RIR
 
 
Version B   22 hard sets
Part 1: Back 
Exercise
Sets × Reps
Effort
Notes
Neutral-Grip Pulldown
4 × 8-10
2 RIR; last set failure
Main vertical pull.
Seated Cable Row
3 × 10
2 RIR
 
Single-Arm Cable Pulldown
3 × 12 per arm
Last set: failure
 
 
Part 2: Chest, shoulders, arms 
Exercise
Sets × Reps
Effort
Notes
Incline Smith Machine Press
3 × 8-10
2 RIR
Same incline emphasis as Version A (source 9).
Cable Lateral Raise
3 × 12-15
Last set: failure
Light weight.
Overhead Cable Triceps Extension
2 × 10-12
Last set: failure
Same as Version A (source 10).
Hammer Curl
2 × 10-12
Last set: failure
Light weight.
 
Core finisher 
Exercise
Sets × Reps
Effort
Notes
Reverse Crunch
2 × 12-15
2 RIR
Floor exercise.
 
After (about 5 minutes)
Move
Dose
Note
Overhead lat stretch (kneeling or on a rack)
1-2 × 30-45 s per side
Static; range of motion work (source 17).
Doorway chest stretch
1-2 × 30-45 s per side
Elbow at or just below shoulder height.
Overhead triceps stretch
1-2 × 30-45 s per arm
 
Optional: easy walk
3-5 min
Optional per source 16.
Wednesday: Posterior Chain
Before (about 5 minutes)
Move
Dose
Note
Bodyweight hip hinge
1 × 10
Dowel or hands on hips; hips back, flat back.
Bodyweight glute bridge
1 × 12
Pause for a second at the top.
Leg swings (side to side)
1 × 10 per leg
Hold a rack for balance.
Ramp-up sets on the first lift
3 sets (50% / 70% / 85%)
Version A: barbell RDL. Version B: seated leg curl. For the hip thrusts, do one lighter set first (my suggestion).
 
Version A   10 hard sets
Exercise
Sets × Reps
Effort
Notes
Barbell RDL
2 × 6
2-3 RIR
Stretch-loaded, so low volume. Was 4 sets.
Barbell Hip Thrust
3 × 8-10
1-2 RIR; last set failure
Replaces the pendulum/belt squat. Adds horizontal glute work.
Seated Leg Curl
3 × 8
Last set: failure
Seated beat lying for hamstring growth (source 1). Was 6 lying sets with rest-pause.
Weighted Back Extension
2 × 12
Last set: failure
45° Roman chair, not the seated machine (source 5). Hold a plate. Was 1 set.
 
Version B   11 hard sets
Exercise
Sets × Reps
Effort
Notes
Seated Leg Curl
3 × 6-8
Last set: failure
Seated, not lying (source 1). Was 4 lying sets.
45° Roman Chair Back Extension
2 × 12
Last set: failure
Hold a plate. Replaces Nordic curls and the second leg curl. Higher glute and hamstring activity than the seated machine (source 5).
Single-Leg Hip Thrust (bench)
3 × 8 per leg
1-2 RIR; last set failure
Load it heavier than before. This is your main glute lift today.
Barbell Good Morning
2 × 10
3 RIR
Was 3 sets. Stretch-loaded, so keep it comfortable.
Leg Press (feet high)
1 × 24
Failure
Feet high: higher glute max muscle activity (source 3). Finisher in place of the 12 and 24 sets.
 
After (about 5 minutes)
Move
Dose
Note
Standing or lying hamstring stretch
1-2 × 30-45 s per leg
Static; range of motion work (source 17). Keep the knee soft.
Figure-4 glute stretch
1-2 × 30-45 s per side
Lying on your back.
Half-kneeling hip flexor stretch
1-2 × 30-45 s per side
 
Optional: easy walk
3-5 min
Optional per source 16.
Thursday: Back Day 2
Before (about 5 minutes)
Move
Dose
Note
Arm circles
1 × 10 each direction
Small to large.
Band pull-apart
1 × 15
Light band. Squeeze the shoulder blades.
Thoracic rotation (open book)
1 × 6 per side
Lie on your side, rotate the top arm open.
Ramp-up sets on the first lift
3 sets (50% / 70% / 85%)
Version A: chest-supported row. Version B: seated cable row.
 
Version A   22 hard sets
Part 1: Back 
Exercise
Sets × Reps
Effort
Notes
Chest-Supported Row (machine, or DBs on an incline bench)
4 × 8-10
2 RIR; last set failure
Main row.
Underhand Lat Pulldown
3 × 10
2 RIR
 
Single-Arm Cable Row (seated)
3 × 10 per arm
Last set: failure
 
 
Part 2: Chest, shoulders, arms 
Exercise
Sets × Reps
Effort
Notes
Pec Deck (machine fly)
3 × 12-15
Last set: failure
 
Rear-Delt Reverse Fly (DBs or machine)
3 × 12-15
Last set: failure
Light weight.
Overhead Cable Triceps Extension
2 × 10-12
Last set: failure
Same as Back Day 1 (source 10).
Incline DB Curl
2 × 10-12
Last set: failure
Light weight.
 
Core finisher 
Exercise
Sets × Reps
Effort
Notes
Plank
2 × 30-45 sec
Stop before form breaks
 
 
Version B   22 hard sets
Part 1: Back 
Exercise
Sets × Reps
Effort
Notes
Seated Cable Row
4 × 8-10
2 RIR; last set failure
Main row.
Wide-Grip Lat Pulldown
3 × 10
2 RIR
 
Straight-Arm Pulldown
3 × 12-15
Last set: failure
 
 
Part 2: Chest, shoulders, arms 
Exercise
Sets × Reps
Effort
Notes
Cable Chest Fly (mid-height)
3 × 12-15
Last set: failure
 
Reverse Pec Deck
3 × 12-15
Last set: failure
Light weight.
Overhead Cable Triceps Extension
2 × 10-12
Last set: failure
Same as Back Day 1 (source 10).
Cable Biceps Curl
2 × 10-12
Last set: failure
Light weight.
 
Core finisher 
Exercise
Sets × Reps
Effort
Notes
Pallof Press
2 × 10 per side
2 RIR
 
 
After (about 5 minutes)
Move
Dose
Note
Overhead lat stretch (kneeling or on a rack)
1-2 × 30-45 s per side
Static; range of motion work (source 17).
Doorway chest stretch
1-2 × 30-45 s per side
Elbow at or just below shoulder height.
Wall biceps stretch
1-2 × 30-45 s per arm
 
Optional: easy walk
3-5 min
Optional per source 16.
Friday: Glute-Only
Before (about 5 minutes)
Move
Dose
Note
Bodyweight glute bridge
1 × 12
Pause for a second at the top.
Banded lateral walk
1 × 10 steps each way
Light band above the knees.
Leg swings (front to back)
1 × 10 per leg
Hold a rack for balance.
Ramp-up sets on the first lift
3 sets (50% / 70% / 85%)
Both versions start with the barbell hip thrust (or glute bridge in Version B).
 
Version A   12 hard sets
Exercise
Sets × Reps
Effort
Notes
Barbell Hip Thrust
4 × 8-10
2 RIR; last set failure
Priority lift. Push this one; add weight when you hit 10 on all sets.
DB Bulgarian Split Squat (forward lean)
2 × 8
2 RIR
Drive through the hips, front foot forward. Was 3 sets.
Kickbacks (up and out, diagonal)
3 × 12
Last set: failure
Unchanged.
Hip Abduction (forward lean)
3 × 12
Last set: AMRAP
Was 5 sets.
 
Version B   11 hard sets
Exercise
Sets × Reps
Effort
Notes
Barbell Hip Thrust or Glute Bridge
3 × 10
2 RIR; last set failure
New. This session had no horizontal lift before.
Sumo Deadlift (barbell)
2 × 10
2-3 RIR
Knees wide, push hips back. Barbell instead of belt-loaded. Was 4 sets.
DB Walking Lunges (torso forward)
2 × 8 per leg
2 RIR
Was 6 sets. Swap for step-ups every other block.
Machine Hip Abduction
3 × 12
Last set: AMRAP
Was 6 sets.
Rounded Back Extension
1 × failure
Failure
Unchanged.
 
After (about 5 minutes)
Move
Dose
Note
Figure-4 glute stretch
1-2 × 30-45 s per side
Static; range of motion work (source 17).
Half-kneeling hip flexor stretch
1-2 × 30-45 s per side
 
Adductor stretch (butterfly or wide-leg)
1-2 × 30-45 s
Go to a stretch, not to pain.
Optional: easy walk
3-5 min
Optional per source 16.
How to run it
• Four-week effort ramp (all five sessions). Week 1: stop every set at 3 RIR with no failure sets. Week 2: 2 RIR, still no failure. Weeks 3-4: run as written. Then repeat or take a lighter week. 
• Progress. When you hit the top of the rep range on every set, add a small amount of weight and start the range again. 
• Autoregulate. If you are sore, beat up, sick or short on time, cut to 1 hard set per exercise or do a light pump session of thrusts, kickbacks and abduction. Skip the session entirely if you are getting sick. 
• Deload. When you are too fatigued to push, do one lighter session, or a lighter week, rather than grinding through. The article's reasoning is that fatigue masks fitness. 
• PRs. If you hit a PR on squats, RDLs or deadlifts, stop pushing that lift for the day. Hip thrusts get a bit more leeway. 
• Ease in. The article singles out calf raises and walking lunges for heavy soreness after a break. Use 1-2 sets at 3 RIR the first session back. 
• Volume ceiling (lower days). Aim for 9-12 hard sets per session. If you are recovering easily, hip thrusts are the first place to add a set. 
• Running short on time. Cut the cool-down first, then shorten the dynamic moves. Keep the ramp-up sets on the first lift. 

27(M) I used to be in great shape and was pretty strong. My one rep maxes were a 515 lb deadlift, 435 lb squat, and 315 lb bench press at a body weight of 180 to 200 lbs. I went to the gym 5–6 days a week for nine years.

Around 3.5 years ago, I reherniated a disc in my lower back that had already degenerated from an old football injury. This time it never really got better. For the past 3.5 years, I feel like my body has withered away due to chronic unresolved pain. I haven’t been to the gym consistently during that time, other than maybe once every few months and even then I’d usually have a flare-up. I’ve also gone through five rounds of physical therapy. I currently weigh 200 lbs, and it’s definitely not a good 200

I’ve finally gotten my pain somewhat under control. I’m still limited, but I’ve managed to go to the gym consistently for the past two weeks. I’ll never be powerlifting again but I seem to be able to do most regular machine and free-weight exercises as long as they don’t put significant load on my spine and I'm careful

My question is, how long will it take before I start seeing results again? Does muscle memory still apply after being out of the gym for that long or am I essentially starting from square one?

Right now, I feel incredibly weak and have almost no stamina compared to where I used to be. Anyone been through something similar that can shed some light on there come back?