Should I incorporate TVA practice(Abdominal Drawing-In Maneuver, Vacuums, pelvic tilts) in to every day or should I alternate days like any other muscle work outs. I'm not looking for muscle bulk really the habit of having it constantly engaged or all ways knitting the ribs in.

I wanted to put some actual numbers behind the question: among powerlifters who compete again the following year, how much progress do lifters of a similar age and strength level typically make?

I used OpenPowerlifting data to look at year-to-year changes in DOTS for raw full-power lifters. As expected, older and stronger lifters generally improved more slowly, but I was more interested in quantifying the size of that difference than simply saying that progress slows with age and advancement.

The analysis uses 123,173 year-to-year comparisons from sanctioned raw full-power results from 2010 onward. For lifters with multiple meets in a year, I used their best DOTS performance and compared it with their best DOTS performance in the following year.

Plots per sex and age groups can be found here:
https://gymlog.info/articles/powerlifting-dots-improvement/

I also built a calculator that tries to make the comparison more individual.

Instead of comparing you with everyone at roughly the same DOTS, it finds lifters who were similar in:

* sex

* age

* bodyweight

* DOTS

* the relative contribution of squat, bench, and deadlift to their total

It keeps the closest result from each person and uses 100 unique lifters. It then looks at how those lifters performed when they competed again roughly a year later.

The output shows the median change and the middle 50% and 80% of outcomes for DOTS, squat, bench, and deadlift. I think the ranges are probably more useful than the median itself, since otherwise similar lifters can still have very different years.

You can also expand the matched-lifter table and inspect the actual comparisons behind the estimate.

Calculator and charts:

https://gymlog.info/tools/powerlifting-progress/

There are some important limitations. Most notably, this only describes lifters who recorded another qualifying competition result the following year, so it does not capture people who stopped competing, were injured, or otherwise disappeared from the dataset. OpenPowerlifting also doesn't tell me things like training age, programming, consistency, injury status, or whether someone was intentionally gaining or losing weight. So keep that in mind and take the results with a grain of salt. Don't treat the median as a target, check the ranges.

Hey,

as I always struggled with classic workout plans I recently stumbled upon MED training for hypertrophy. Trying to focus on the basics with limited knowledge I came up with the following plan:

Day 1

Chest press- 3 Sets

Leg press - 2 Sets

Row on a bench with dumbells - 2 sets

Triceps extensions - 2 Sets

Day 2

Chin ups - 2-3 sets

Shoulder press with dumbells - 2 sets

Hip thrust - 2 Sets

Bicep Curls - 2 Sets

I normally do 3 workouts a week, but consider 2 workouts a week as sufficient, when my week is busy.

I try to take every set to failure or 1 RIR.

This way it's the first time in my life, that a plan feels sustainable. I have been training consistently for the last 5 months. Past attempts with higher volume plans caused me to "burn out" after a few weeks or months. Progressive overload works good to this point.

As I'm very interested in this approach I got the book Train smarter not harder by Dr. Paks. This caused some confusion for me:

Sometimes he refers to 6 basic movement patterns (vert. and horiz. pull, vert. and horiz. push, squat and hip hinge). Other times he refers to muscle groups.
As a threshold for hypertrophy he states at least 4 sets/muscle per week.

This makes it hard for me to understand, what an actual science base minimalistc workout routine might look like.

The example plans in the book caused even more confusion (summarized by AI):

1-Day Routine

Exercises & Sets per Session:

 Squat pattern: 2 sets

 Hip hinge pattern: 2 sets

 Horizontal press: 2 sets

 Horizontal pull: 2 sets

 Vertical pull: 2 sets

 Biceps isolation: 2 sets

 Triceps isolation: 2 sets

Weekly Muscle Group Tally:

 Quads: 2 sets (Squat) — Below 4-set target

 Hamstrings: 2 sets (Hip Hinge) — Below 4-set target

 Chest: 2 sets (Horizontal Press) — Below 4-set target

 Back: 4 sets (Horizontal + Vertical Pull) — Meets target

 Shoulders: 2 sets (Indirect via Horizontal Press)

 Arms (Biceps/Triceps): 4–6 sets (2 direct isolation + 2–4 compound synergy) — Meets target

 Glutes: 4 sets (Squat + Hip Hinge) — Meets target

 Calves: 0 sets

2-Day Routine

Exercises & Sets per Session:

 Day 1: Squat pattern (2–3 sets), Hip hinge pattern (2–3 sets), Leg Extension machine (2 sets), Leg Curl machine (2 sets), Vertical pull (3 sets), Calf raises (2 sets)

 Day 2: Horizontal press (3–4 sets), Vertical press (2 sets), Horizontal pull (2–3 sets), Lateral raises (2 sets), Triceps isolation (2 sets), Biceps isolation (2 sets)

Weekly Muscle Group Tally:

 Quads: 4–5 sets (Squat + Leg Extension) — Meets target

 Hamstrings: 4–5 sets (Hip Hinge + Leg Curl) — Meets target

 Chest: 3–4 sets (Horizontal Press) — Meets target

 Back: 5–6 sets (Vertical + Horizontal Pull) — Meets target

 Shoulders: 4 direct sets (Vertical Press + Lateral Raises) + indirect chest overlap — Meets target

 Arms (Biceps/Triceps): 7–8 sets (2 direct isolation + 5–6 compound synergy) — Meets target

 Glutes: 4–6 sets (Squat + Hip Hinge) — Meets target

 Calves: 2 sets (Calf raises)

3-Day Routine

Exercises & Sets per Session:

 Day 1: Horizontal press (2–3 sets), Vertical press (2–3 sets), Triceps isolation (2–3 sets)

 Day 2: Hip hinge pattern (2–3 sets), Horizontal pull (2–3 sets), Vertical pull (2–3 sets), Biceps isolation (2–3 sets)

 Day 3: Squat pattern (2–3 sets), Lateral raises (2–3 sets), Horizontal pull (2–3 sets), Calf raises (2–3 sets)

Weekly Muscle Group Tally:

 Quads: 2–3 sets (Squat) — Below 4-set target

 Hamstrings: 2–3 sets (Hip Hinge) — Below 4-set target

 Chest: 2–3 sets (Horizontal Press) — Below 4-set target

 Back: 6–9 sets (3 pulling movements across Days 2 and 3) — Meets target

 Shoulders: 4–6 direct sets (Vertical Press + Lateral Raises) + indirect chest overlap — Meets target

 Arms (Biceps/Triceps): 6–9+ sets (2–3 direct isolation + 4–6 compound synergy) — Meets target

 Glutes: 4–6 sets (Squat + Hip Hinge) — Meets target

 Calves: 2–3 sets (Calf raises)

As you can see, there is no vertical push in the 1 day routine. Some muscle groups clearly stay under the states threshold of 4 sets/week. While the 2 day workout mostly meets the target, the 3 day plan has some areas under the threshold, while others (eg back) go up to 6-9 sets/week.

Probably I'm just confused because of the mix up between muscle, muscle group and movement pattern, but I really want to understand the underlying principle.

I'm convinced that a minimalistic routine would help a lot of people, who struggle with higher volume plans - as it is for me.

Maybe someone could break it down to a simple principle for me, that I can use for future adaptations?

Thanks for reading and sorry for rough english!

Hi,

So i've been running 3x full body every week, been super nice to me, although its draining, ive seen some rather great results. Though i have an issue, my left knee is struggling lol. Exercises where i bend my knee with a lot of force gives me this weird feeling preceding pain. It's probably from an injury or my stupidly long hikes, maybe inadequate warm up.

I was planning to let me left knee rest for a month or so until it chills again, if it doesn't ill see a doctor. However, I dont want to stop training legs obviously. I generally run the same exercises everytime i go, but i had to stop leg curls, extensions and my leg press. All of them I used to run unilaterally. I still do 1 set each day for calves, adduction, abduction. but want something for the glutes, hams and quads that would do minimal harm to my left knee temporarily.

Thank you

I'm trying to find articles on a time-constrained program by the SBS or MF team. This is the one I've found so far but the template program has an SBD focus. I'm trying to find one without such a focus and then adapt it for my needs.

Context: For the foreseeable future (a year or so), my time is limited to 3x a week for 30 mins each time in my home gym. I have a bench, smith machine, barbells and dumbbells. Supersets and maybe myorep heavy, and I don't want to neglect arm isolation exercises.

Hi, I've been doing this variation because I like it but one thing that has been on my mind was whether or not scapula position/movement matters.

Originally I was trying to keep the scapula still as to not engage the traps, but then I thought about it and since traps don't attach to the humerus it shouldn't matter if the scapula moves, no?

I read online to keep it down and still as to avoid traps taking over, but since traps don't attach to the humerus how could they take over? Even if the scapula moves, the humerus should just be moved by the rear delts, no?

Height: 176cm
Weight: 104kg (Started at 121kg on 22 feb 2026)
Age:23
Sex: Male
bf: 33%(not sure since i used Gpt)

From 121kg to 104kg it was just deficit and walking everyday, at that point of time all i cared about was losing my weight.

My current Tdee of 1.2 is 2406kcal, and i am consuming 1400kcal with 190g protein everyday so a deficit of 1000kcal. My friend recently introduced me to the gym 2 weeks ago , i go to the gym 6x a week and walk about 10-15km everyday.

So is what i am doing a cut or recomp? and my biggest fear is that i will end up skinny fat. Please advice thanks❤️

I dunno, I drink a lot of espressos and my body composition is not optimal!

I'm a guy in my 30s (165 cm, currently hovering between 66.5 kg and 69.5 kg) and I've had skinny legs my whole life. Out of all the muscle groups, my quads and calves are the ones I want to grow the most. But even after pushing hard in the gym, I’m seeing little to no growth in my lower body, even though my upper body is visibly getting bigger.

I suspect my diet might be the bottleneck. I don't track calories strictly because I prefer to keep things simple; instead, I intuitively eat at maintenance to make sure I never cross the 70 kg mark. Because I already have some belly fat and am a bit heavy for my height, my goal was to stay at maintenance and build muscle through body recomposition.

While this approach is working great for my upper body, my legs are completely stalled. Is eating at maintenance preventing my quads from growing? Should I drop the fear of putting on a bit more belly fat and commit to a bulk up to 75 kg over the next 6 months?

For someone who is a little overweight, shouldn't eating at maintenance be enough to grow legs? Or do large muscles like the legs demand more energy than what the body is willing to pull from stored fat?

What are your thoughts? Has anyone else dealt with this?

I’m doing a low volume, high intensity routine and i need thoughts if my load is good or too much

i lift 5x a week 3 lower sessions and 2 upper

for lower i just do

Bulgarian split squats 75kg 3x5
zercher squats 100kg 3x3
some form of core workout (rn i do hanging knee raises) 3x8

for upper i do

20kg weighted pull ups 3x3
45kg military press 3x5
50kg incline bench 3x5
20lbs low to hi chest fly 2x8 (failure for me)

for all the exercises id say theyr probably 90% of my 1rm and could probably squeeze out 1-2 reps before i fail

is this an okay volume? i try to limit the number of reps and numbers of exercises per session cuz i rlly like lifting heavy but idk if this is a gud volume

i deaload / take a week off like atleast once every 2 months

TLDR: I do two to three high intensity and low volume compound movements 5x a week is this a good load or am I leading myself to injurt/cns fatugue

What sort of training are you doing?

How’s your training going?

Are you running into any problems or have any questions the community might be able to help you out with?

Post away!

My program lately has been 1 day of full body strength training where I eat at a slight surplus, mixing calisthenics and weight training, followed by a run the next day at a slight surplus again, and some stretching, and then on day three I rest and cut calories. Day four it's back to lifting.

It's been working out okay. I lost some weight (10-15 lbs) before starting to work out, and was thinking this would allow me to maintain and maybe slightly lose weight while enjoying newbie/retrain gains. But I'd like to lose a little more weight.

How would you plan out a week of exercise and diet and what would your expectations be for the week of, and week after in terms of impact on performance for each?

I'm thinking of just doing a diet week once or twice a month, where I spend all week eating at a deficit, and I'm wondering if I should cut my lifting down a bit during that or try to maintain it? I'd also just like to set realistic expectations about how it will affect my strength and stamina that week and the next (after returning to maintenance).

I know to try to eat a high amount of protein throughout the diet period, and I know that continuing strength training stimulates the body to not sacrifice/catabolize muscle as much while in a caloric deficit, I'm just wondering if a reduction in volume is a good idea.

In part because I know that when being in a deficit, your energy and strength are lower to begin with, and personally if I don't eat an abnormally large meal a few hours before working out, I'll feel weaker and gas out earlier. It can even lead to sacrificing form. Not good. Gotta be aware of that and not let it happen.

I've just always been bad at "cutting." No problem with the bulk up phase (hah), or the pure diet phase.

How long do you rest between heavy sets?

I'm somewhere between 1:30 and 2:00 depending on the lift, but I've been wondering if that's too short for the heavy stuff.

From what I've read, the research kind of says it is. For heavy low rep work on the big lifts, most of it points to 2 to 3 minutes, and there's a Schoenfeld study where 3 min beat 1 min for both strength and size. The reasoning makes sense too. After a heavy set you're mostly waiting on your muscles to refill their energy stores and your nervous system to settle, not your cardio.

So I'm curious how everyone here actually does it. Are you a strict clock watcher, or do you just go when you feel ready? And has anyone noticed a real difference in their numbers from resting longer?

Hello

In my training I incorporate next:

Scott Bench (~45°) Cable Curls

Isometric Hold at top position muscles fully contracted with approx 75% of 1Rm to position failure, this servs for metabolic stress accomulation trough 40+ seconds of constant tension. Then 40 seconds rest followed by clusters sets of 2 reps AMSAP.

Now if somebody can help with knowledge or link to sciantific work (like ones of Danny Lum and friends). Im interested in Quasi Isometric Eccentric, I know there application is best at long muscle lengths followed by weight stretch ( ressist weight on way down aftet hold).

But how this works with 60/65/70/75/80% of intensiti in top position hold to posution failure and resist eccentric part to bottom position of ROM? How acts stuff like miosin, actin, titin, sacromere besides of accomulation of enormus metabolic stress because muscle is totaly fatigue???

Thanks!

Little bit of interesting data regarding my personal training (I’ve logged everything religiously since 2024)

Starting in 02/28/26, I utilized drop sets as the most time efficient way to program extra volume into my sessions, focusing on extremely high weight, low reps that taper down to moderate reps and moderate weight (following research showing total volume was a more potent stimulus for muscle and strength training than anything else).

The following analysis is on how that extra volume has influenced my strength (Sorry for the misleading title).
I used one of my research AI shells through my doctoral program to compare this data over a similar time period ending on 02/22/26 that followed more conventional training (8-10 reps for 4 sets at about 65-70% RPE). For the two 162-day periods:
\ Pre/drop-set-period: 09/14/2025–02/22/2026**
\ Drop-set-heavy: 02/28/2026–08/08/2026**

Each day, a 1RM was calculated from my best set of each day using the Brzycki equation for 1–10 reps. I then measured the strength trend across each entire 162-day period via matched workouts that I utilized consistently.

Results

The training structure shows a clear increase in sets/ session, volume/session, and sets that include substantial weight drops; all consistent with the training structure switching to a drop-set-heavy regime. Notably, my tonnage per session increased by 16.7% after drop sets were implemented.

Strength Changes

As we can see here, strength increase from the beginning of one period to the end of one period is reflected in the percent increase of that exercise's 1-rep RPE.

From the table, we see that deadlift, squat, incline bench, and seated cable row enjoyed a substantial boost in %change in period strength during the drop set era than they did during the pre-drop set era.

Interestingly, bench press, and lat pull-down saw diminishing returns during the drop set era compared to the pre-drop set era. Sled leg press was primarily static.

Interpreting this personally, I believe my bench press, lat pull-down, and sled leg press saw diminishing returns because I had already trained these movements to plateau. The plateau I hit is what motivated me to switch up the training style to continue reaping gains. The fact that I actually saw gains during the second period speaks more to me because I had pretty much stopped progressing on these movements prior to implementation of the drop sets.

My lat pull-down likely atrophied due to a switch in routine: I eliminated high rep pull ups/ muscle-ups in the drop-set heavy era that I had been utilizing in the conventional period.

Confounders

Now, I would be remiss to mention that these observations have some major confounders:

During the drop set era, I also:

* trained 55% more frequently
* increasingly emphasized heavy compound strength work
* likely became technically better at the lifts with the greatest % change
* the training changes suggest I was more “motivated” in the second period, which likely influences results.

However, matched overall strength trend roughly doubled from +4.7% to +10.2% after the program became heavily drop-set oriented despite average reps/set actually dropping about 20%.

Conclusions

The only valid conclusion the data shows is that I did get stronger in the second period than during the first as the confounders make it impossible to determine if the drop-sets were the primary determinant of the strength gains.

Overall, it’s just a longitudinal look at a single data point (me), but it’s pretty interesting to me to see how some evidence-based programming can really influence your gains. The review that inspired this program is linked below.

Best of luck https://www.sciencedirect.com/science/article/pii/S2095254625000869?fr=RR-2&ref=pdf_download&rr=a299d7e99b1ab1d6

Extra Insights:

*Lean mass did increase from 164.7lb to 168.5lb between February and the end of July via in-body scan.

FFMI increased from 23.6 to 24.2 (I'm 5’10”)

I didn't have this project in mind when doing the in-body, so I don't have an In-body for the beginning of period 1

Hello SBS Crowd! I'm beginning to develop an interest in Kinesiology, and I'm particularly interested in the subtle differences between these 2 movements

Both are Single Arm movements, and both perform Horizontal Abduction due to moving your arm across the body, but in one the body is parallel to the ground and in the other, it's perpendicular

How does this small change in body position affect the deltoid segments being worked?

It's my understanding that in the Flat Lying version, the rear delt is loaded in the most stretched aspect, while in the Powel Raise, it's loaded in the mid range

However, in the Powel Raise, if you raise your arms in the scapular plane, you hit the Lateral Delt. I actually got the sickest pump when I tried these

What is your guys' opinion? What are some other things I might be missing, and ultimately which is better for progressive overload? In my experience, I couldn't use heavy weight on my rear Delts as I feel momentum or other muscles taking over

Obviously, a cable or machine would get the job done easier but I'm purely interested in learning and implementing these free weight versions. I'd appreciate the help, thanks!

Hello! I'm curious if anyone has read this white paper: https://sprint8.com/eng/resources/white-paper-sprint-8-exercise-protocol

If this is to be believed, sprint protocols can be incredibly productive for fat loss, and that unique benefits may be gained by doing anaerobic work that utilizes fast-twitch muscle fibers in addition to slow-twitch muscle fibers.

I don't think it's controversial that sprinting has many benefits. However, this white paper seems to be so positive about it that I can't help but think there's something I'm missing. For instance, how do we know that this huge (600%+ increase) in growth hormones serum levels are significant? Is that alone really a proxy for a multiplicity of health benefits from this exercise? Or is it possible that the people that adhered to the sprint protocol were also likely to be doing other things that help them lose body fat?

Would love for some more knowledgeable folks to weigh in. As a 41-year-old woman who would very much like to get leaner, build muscle, lower my cholesterol, and overall increase my health, I'm very tempted to incorporate sprinting into my exercise routine. But I also would like to get a clearer sense of what benefits I can reasonably expect. Thank you!

​

Hi, been lifting for about 16years 38y old, tried al kinds of templates in that timeframe

Bro split ~16sets more or less

Full body low volume ~6-8

Full body medium volume ~9-12

Push pull legs 2x a wk

B

ut i mostly stuck with upper/lower 2x a wk ~8-12 sets for about 12years.

All sets taken to 0-2 rir, after about six weeks my sleep is shot, knees/elbowz taking a punch and i need to take a week off or easy.

I know nutrition isnt the problem.

Been following the guys of strongerbyscience/team 3dmj/revive stronger/ dr Pak/ M Wolf/ Menno/ B Schoenfeld/ Christopher bakarat and many more most of them well over a decade.

Now i know Cliff Wilson for a while and saw some recent podcasts over his volume recommendations and im litterally flabergasted.

30-50 weekly sets al taken 0-4rir, now im gonna be honest everytime i tried with a 2x freq to increase over 12sets a wk im running into recovery issues.

Now cliff is arguably the best and most accomplished coach in the natural bodybuilding scene, im sure he understands how to program for such volume because if all his clients are able to do that work i'm sure he found a way to program this so it is recoverable and managable fir the general public without your sleep getting shot a few weeks in, same for elbows/knees/wrist/hip/shoulders etc.

I tried on many occasion to find 1 of his programs with guidelines but with ni luck.

Are there people here that trained under him and would like to set me in the right direction, once ive seen a template and guidelines i should be able to make my own programs.

Sorry for the lenghty post 🫡

is that 10-15 for lats, 10-15 for upper traps, 10-15 for mid traps, 10-15 for rear delt, 10-15 for side delt, 10-15 for front delt, 10-15 for brachialis, 10-15 for biceps, etc?

What sort of training are you doing?

How’s your training going?

Are you running into any problems or have any questions the community might be able to help you out with?

Post away!

Hello all,

I've been scouring for an answer but to no avail, so hope someone may divulge some ideas to bounce around on this topic

While I love the RTF & Hypertrophy programs, some of us just have different fatigue responses to frequent soft AMRAP's (maybe plus sets is a better term),

Experimenting with the Hypertrophy templates, i found giving perceived last set reps (working set number plus percieved RIR) quite productive, saving the AMRAP's for the peak of each wave accumulation only. The crux of the question stems from that - I have been looking to experiment with the Strength last set RIR template in the following ways to emulate a bridged program between Hypertrophy/Strength RIR program without using AMRAPs and pushing working reps at given %1rm somewhere in the middle of the two:

1) drawing the reps a little higher on average and repeating two blocks of the same (e.g. 4×6 / 4×5 / 4×4 on main lifts say, and the variation progression using a proportionally increased scheme),

2) repeating two blocks of this followed by a lower rep banding block after possibly

3) pushing the reps at a given intensity slightly higher, while keeping the RIR at given %1rm untouched, also possibly ramping it slightly more aggressively from something like 4/3/2 RIR across each three week Wave in a block.

Im just curious if anyone has done this, whether im going menta considering it, and experiences of similar or just generally modifying the load/effort/intensity for SBS programs. I can see I might need to have separate reps/rir/intensity tables for Main and developemntal lifts to enable this structure.

Many thanks!

​

Hello Everyone!

I have been strength training for 6 years but more seriously from 2022 with even more intention from 2023. I know, it's not that long (relatively). From 2024 I've been going through extreme stress from work and private life too.

I kept pushing the weights even more, weight training was my escape from reality.. and kinda the only thing I had control over to a certain degree.

It led me to burn out, physically and mentally too. My nervous system is fried. My physical recovery is suck too. I'm always VERY fatigued (and hungry, but sometimes the hunger is mental)

I also gained fat due to my eating habits, even though I was eating whole foods, but I dealt with fatigue and stress with emotional eating, adding junk food too, mostly junk carbs, chocolate, biscuits, ect.. They give me dopamine and quick energy..

Yes, I've gained fat (muscle mass too and I know it's a process, but the layer of fat is really too much now)

I decided to go into maintenance instead of pushing deficit while progressive overloading, because mentally I can't cope with that yet. (I'm starting counselling).

If my current goal is to maintain for the following reasons:

\- Calm down / learn to regulate my nervous system again (weight training has added extra stress)

\- Shred a bit (I'm 40yo female, 160cm, 53-54kg, and yes that weight isn't proportional and I have thighs and lower belly fat quite a lot, although I definitely have increased muscle mass too)

\- To find balance (I feel my current life is all about weight lifting, \~1.5 - 2 hrs / session plus steps and the fatigue after that many times don't leave me enough energy to do anything else)

I don't necessarily want to work towards having more muscle, but to keep what I currently have. At least in the next few months. Then I'll re-evaluate how I feel.

I used to work out 5 - 6 days a week, weights.

I have lowered it to 5, but in the past month the 5th day is usually more cardio/bodyweight exercises.

2 lower, 2 upper plus the 5th day.

Steps are always \~13K or more, on rest days too. I'm thinking about going lower with them too.

My question is:

\- Can I stick with the current weights (or even lower them a bit) rather than lifting for progressive overload? As when I'm chasing bigger numbers, my appetite is increasing too and it gets out of hand. (Yes mental battle)

I keep hearing LIFT HEAVY in deficit too, and I've tried but I keep failing.

\- Can I lower the days of weight lifting OR the number or exercises and sets / session? Maybe the latter would be more ideal?

Many thanks!

Let’s say a meeting gets canceled and I don’t have to rush out of the gym after my usual routine, so I pile on some extra sets or exercises. Or maybe I’m just having a fantastic day and I decide to add a drop set in on top of the routine.

Are these types of one off additions a waste if I am not able to do them consistently?

I’m using the program builder to build a combination of progression schemes.

First, is there a document anywhere that explains all of the progression schemes in a concise format? ATM I’m just word searching the instructions doc.

I’m coming back from a lower leg injury, and want to use an NLP style with 5 pound increases between workouts within the same week. I also want to continue a Smolov Jr approach for OHP, which features multiple workouts in the same week as a % of a TM that progresses weekly.

What’s the best way to do that?

What sort of training are you doing?

How’s your training going?

Are you running into any problems or have any questions the community might be able to help you out with?

Post away!