I changed my routine and have seen less gains and harder getting back up.
Original routine:
Every other day
236lbs Hipthrust, 8 sets of 10 reps
60 of all these + 15lbs Ankle weights
Side leg lifts
Firehydrants
Donkey Kicks
New routine:
First day:
140lbs Hipthrust, 4 sets of 20 reps
80 of all these + 15lbs Ankle weights
Side leg lifts
Firehydrants
Donkey Kicks
Second day:
240lbs Hipthrust, 4 sets of 10 reps
80 of all these + 15lbs Ankle weights
Side leg lifts
Firehydrants
Donkey Kicks
Then a rest day.
I changed my original because I couldn't get up the weight anymore and was feeling the effects of overtraining, I feel like my new routine is probably just as bad. I am kinda new to this and would like advice of how I should change my routine for the better.
Thank you for advice in advance.
Maybe you should stop dressing like an arthoe gay
nothing personnal
you're insufferable, frick you, what make you think you have the right to tell people how to dress, it's his life.
are you the peasant clothes dude
youre perfect
Don't know who that is
What's all this gay shit? How much do you squat?
I don't squat because I'll drop the weight on my neck and die, I have a home gym
heavy dumbell squats atleast?
I could integrate them into my workout
Why not front squat or goblet squat then. All of those are much for for leg and glute growth than 3-4 sets of deep squats to failure.
I could, I've been recommended kettlebell squats and have done them before so I could do more of them. The problem I have right now is I feel like shit with my current routine, I don't know if I should be resting 2 days before working out, since that's what I see people usually do.
Am I over training currently, not resting enough?
Haven't posted since 2021 so probably not the person you are thinking of
Not trans
fricking moron squat the barbell
everyone starts somewhere
Don't wanna add weight to it, I just don't think they're safe enough for me to preform
ok moron
You should add Bulgarian split squats into your routine. Also eat more, high protein and higher carb. Need to be in a caloric surplus.
Also be my boyfriend.
I do probably need to eat more, I have an issue consistently with forgetting to eat throughout the day. Should I rest 2 days instead of 1?
if you're under 30, rest days except for sunday are a meme. set reminders for yourself to eat. on off days do stretching, meditation and cardio (preferably with me in the bedroom)
I usually don't do cardio because I like having some fat on my body, makes it look more curvy, I am on estrogen (for cosmetic benefits) so that might be what's making me feel weaker during workouts
cardio wont get rid of your fat numb nuts. but it will make you feel better and will also make you recover faster. be my boy wife. thanks.
>arthoe getup
>doin some b***hmade routine
sticky, oats, rope troony
are you the dude with the womanly figure?
pls post more pics
ywnbaw
I didn't read. eat more and lift more
You are way over training
Hypertrophy requires proper rest
Try once a week dude
Will 2 days be enough? I feel like I'll lose a ton of muscle mass with only once a week
2 days maybe if you're doing the hip thrusts one day and the other shit another day.
Muscles grow in recovery. You're constantly creating those micro rips without giving time to recover and grow bigger. If you're natty, you should be realistic about the progress
you need to do glute activation exercises BEFORE barbell hip thrusts to establish optimal mind-muscle connection. glute bridges and some banded activation exercises. you should also be doing RDLs and squats. if you can’t safely squat conventionally, do hack squats and kneeling squats.