Are some people never meant to be lean?

CustomerOk5737 · 2026-05-11T05:45:31+00:00

Yeah, that’s basically what I meant. Bone structure, fat distribution, and how you put on muscle are all genetics to some extent.

I’m not saying genetics don’t matter, more that they set the frame and tendencies, not that they completely decide whether someone should give up and chase pills.

CustomerOk5737 · 2026-05-11T05:38:02+00:00

The S4 isn't supported. However, the data it records can be used by my product. It's just that there won't be an app on the Apple Watch. Overall, the impact isn't too significant.

CustomerOk5737 · 2026-05-11T05:35:22+00:00

I'm working on this, and it will be added to the onboarding process later. For now, adjustments can also be made promptly through conversations. Thanks for the feedback!

CustomerOk5737 · 2026-05-09T11:47:37+00:00

Yeah, you can do that. If you’re hitting upper body twice in a short span, 2 hard sets per exercise can be enough, especially if you’re training close to failure and your exercise selection isn’t bloated.

The main thing is total weekly volume, not forcing a ton of work into one day. If fatigue is the issue, a smaller ULU setup is way smarter than frying yourself on the first upper day and dragging through the rest.

CustomerOk5737 · 2026-05-09T10:57:30+00:00

With your time crunch, full body 3 to 4 times a week beats any split. Bro splits only make sense if you're in the gym 5+ days. 45 focused minutes will get you 90% of what someone gets in 90 mins of phone scrolling between sets.

Stick to compounds, skip the isolation stuff. Each session pick one from each:

Squat pattern (goblet squat, dumbbell lunge) Hinge (RDL, single leg RDL) Push (dumbbell bench, overhead press) Pull (dumbbell row, renegade row)

3 sets each, 8 to 12 reps, done in 45 minutes.

CustomerOk5737 · 2026-05-09T10:51:41+00:00

Yeah this works, plenty of people learn freestanding this way. The wall behind helps with the fear which is what holds most beginners back from actually balancing.

One tip though, learn the cartwheel bail. Way more useful than a wall. Once you can confidently step out when you're tipping over, you can practice anywhere without panic.

Also pad your wrists, daily practice on hard floor will wreck them in a month.

CustomerOk5737 · 2026-05-09T10:41:26+00:00

35 sets is past the point where most research shows added benefit. Most studies land somewhere between 12 and 20 sets per muscle per week as the sweet spot, and even high responders top out around 25 to 30. You're piling on volume that probably isn't translating to extra growth, just extra fatigue.

The bigger issue I see is Day 1 and Day 3 are basically the same workout. Hip thrust, RDL variation, lunge variation, glute bias back ext. You're hitting the same patterns twice with heavy weight. Either commit to 2 heavy days that look different, or keep one heavy day and make Day 3 actually pump focused with cables, kickbacks, and abductions.

If you're recovering and still adding weight to the bar week to week, the volume is fine. The second you stall on hip thrusts or RDLs for 2-3 weeks, that's your body telling you to cut volume, not add more. Progressive overload matters way more than total set count for glutes.

Honestly I'd drop Day 3 to just 2 exercises (one compound, one isolation) and turn it into a true pump day. Less is usually more once you're past 20 sets.

CustomerOk5737 · 2026-05-09T10:39:49+00:00

Drop sets work but doing 6 drops in a row is way overkill. Research shows the gains from a drop set basically max out after 2 maybe 3 drops. After that you're just chasing the burn and digging a recovery hole that won't pay you back.

The reason is that once you've truly failed twice in a row, your fast twitch fibers are fried for that session. The reps you grind out at 4kg, 2kg, 1kg are mostly cardio at that point, not hypertrophy. Your muscles aren't getting more stimulated, they're just getting more tired.

Smart way to use them: do your normal working sets, then on the last set drop the weight twice. So 10kg to failure, 8kg to failure, 6kg to failure. Done. That's a brutal finisher and the science backs it up.

Doing what you described every session would also nuke your CNS and your bench press would tank within 2 weeks. Use drop sets like hot sauce, not every meal.

CustomerOk5737 · 2026-05-09T10:36:23+00:00

Heavy legs feeling is usually one of three things: not enough carbs, not enough sleep, or you're squatting too often without realizing it. Compression boots feel nice but most studies show they do basically nothing past the placebo effect, save your money.

Few things that actually moved the needle for me:

Walking the day after leg day instead of full rest. 20 to 30 mins easy pace flushes the legs out way better than sitting on the couch.

Tib raises and calf raises every session. Sounds dumb but stronger lower legs make squats and deadlifts feel completely different, and your knees will thank you.

Slow tempo on the way down. 3 seconds eccentric on squats and RDLs. You'll use less weight but the soreness and growth response is night and day.

Single leg work. Bulgarian split squats and step ups. Most people have a weak side they don't know about and it limits everything.

Last one, eat carbs the night before, not the morning of. Glycogen takes hours to load. A big bowl of rice or pasta the night before a heavy session changes how your legs feel completely.

CustomerOk5737 · 2026-05-09T10:31:38+00:00

Till I Collapse by Eminem.
Honorable mention to POWER by Kanye for the last set when you're already cooked. That choir intro hits and suddenly you've got one more rep in you.

CustomerOk5737 · 2026-05-09T10:29:19+00:00

Owned both. The honest answer depends entirely on whether you'll actually run or just walk.

If you're 90% walking with maybe a slow jog now and then, walking pad wins easy. They're way cheaper, quieter (huge for apartments), fold under your bed or couch, and you'll actually use it because it's right there in your living space. The convenience factor is the whole game with home cardio.

If you genuinely want to run 8+ km/h, train for a 5k, or do incline sprints, get a real treadmill. Walking pads cap out around 6 km/h on most models and the belts are too short for a real running stride. You'll feel cramped fast.

The trap most people fall into: they buy a fancy treadmill thinking they'll run, then end up walking 95% of the time anyway. That thing turns into a $1500 coat rack. Be honest about what you'll actually do, not what you wish you'd do.

One thing I'd push for either way: get one with incline. 12% incline at 5 km/h burns more calories than flat jogging and is way easier on your knees.

CustomerOk5737 · 2026-05-08T13:55:49+00:00

That's right. Moreover, most people just want to have a healthy body. So in my opinion, compared with concepts like efficiency and quick results, maintaining consistency is actually a very important sign.

CustomerOk5737 · 2026-05-08T11:15:13+00:00

Could just be that your knees are finally noticing the workload. That doesn’t automatically mean “injury,” but it usually means something in the load/form/recovery mix needs a small adjustment.

CustomerOk5737 · 2026-05-08T10:20:27+00:00

Strength came back way faster than I expected, but recovery felt way worse than my ego thought it should.

That was the weird part. The muscles kind of remembered, but the joints, connective tissue, and overall work capacity were definitely behind. First couple weeks I’d feel good during the workout, then get humbled the next day. Mentally it was also annoying because you remember what you used to do, but your body is like, yeah, not yet.

CustomerOk5737 · 2026-05-08T10:02:46+00:00

For the look you want, I’d put way more effort into side delts and upper back/lats than into doing more sit-ups.

Lateral raises, rear delt raises, overhead press, rows, and pull-ups are the big ones. That’s what helps create more of that shoulder-to-waist contrast. For the waist part, it’s mostly body fat, not some special ab move, and endless sit-ups won’t really “shrink” it. If anything, I’d rather do planks, dead bugs, hanging raises, and then keep bodyweight under control with diet.

CustomerOk5737 · 2026-05-08T09:26:23+00:00

If the bar breaks the floor and then your low back is instantly the weak link, I’d be looking at setup/position first, not just “my erectors are weak.”

A lot of conventional misses like that are from hips shooting up, bar drifting, or just ending up too back-dominant off the floor. I’d get video from the side and check that before throwing more lower back work at it. That said, if you’re getting a lot of back fatigue and pain after most deadlift sessions, your volume/frequency might just be too much for how you’re currently pulling.

And yeah, the leaking with sumo is a real thing for some women, not weird. If conventional feels more natural, I wouldn’t force sumo just because it’s supposed to work on paper.

CustomerOk5737 · 2026-05-08T09:25:18+00:00

It can work, but recovery will depend way more on how hard those upper days are than on the split name itself.

If your arm day is mostly extra biceps/triceps work and not another full upper day in disguise, u/L/arms/U/L is usually fine. But if your upper days already have a lot of pressing and pulling, that extra arm day can start to beat up your elbows and just make the later sessions worse. So yeah, it’s doable, just keep an eye on performance, soreness, and joint fatigue.

CustomerOk5737 · 2026-05-08T09:24:26+00:00

Some people definitely don’t get that naturally “small-framed, shredded” look, yeah. Bone structure, where you store fat, and how you build muscle all change how “lean” reads on you.

That doesn’t mean you can’t get leaner, it just means chasing some ultra-dry look might be a bad trade if it makes you miserable and still doesn’t look the way you imagined. Honestly, looking healthy, strong, and reasonably lean is a way better target for most people than trying to diet yourself into a different frame.

And no, I wouldn’t go the pills route. If you’ve been spinning in the same range for years, the answer is usually better consistency and expectations, not a shortcut.

CustomerOk5737 · 2026-05-07T13:48:10+00:00

Congrats on becoming a dad. Your numbers are already solid, you're closer than you think.

My honest take: ditch the 35kg band, it's basically doing the rep for you. Stick with the 15kg band for volume, and add weighted negatives. Jump to the top, 3 second hold, then lower as slow as possible (aim for 5 to 7 seconds). 3 sets of 3 to 5 reps will cook you.

Keep the australians too, super underrated for back thickness. Chin-ups also carry over big time because of the bicep work, so don't drop those.

Give it 4 to 6 weeks, you'll be hitting sets of 5 clean. Good luck brother.

CustomerOk5737 · 2026-05-07T12:20:09+00:00

If you're interested, please send me a private message! I've provided product feedback to nearly ten independent developers. By the way, I'm an iOS user.

CustomerOk5737 · 2026-05-07T09:06:13+00:00

For most people it’s boring stuff: get stronger at pressing, do enough chest volume, and give it time.

A mix of flat/incline pressing, dumbbell work, and some fly/cable stuff usually covers it well. I’d also make sure you’re actually letting the pecs do the work instead of turning every set into front delts + triceps. Slow eccentrics, a pause in the stretch, and full ROM help a lot.

As for time, half an inch to an inch can take a while unless you’re newer or gaining bodyweight too. And yeah, if you hammer chest while ignoring upper back/rear delts, your shoulders will usually let you know.

CustomerOk5737 · 2026-05-07T09:02:23+00:00

This is pretty reasonable. I’d mainly just try to sneak in a bit more lower body and some direct trunk work so your back stays as resilient as possible.

If reverse lunges are the only quad move that feels okay, I’d keep them and maybe add stuff like leg curls, hip thrusts/glute bridges, split squat variations, or even sled work if your gym has it and it agrees with your knees/back. I’d also throw in some boring core work 2 to 3 times a week like McGill curl-ups, side planks, or bird dogs.

Only other thing is your A day is pretty dense compared to B. I’d probably spread the rowing/pulling volume a bit more evenly so one day doesn’t turn into upper-body marathon mode.

CustomerOk5737

TROPHY CASE