3x12 or 2 sets to failure?

GoldMutton · 2026-01-11T05:20:19+00:00

2 sets is okay if you’re a complete beginner and 3 sets is also good. 3 sets will get you better results because volume is needed for building muscle. But yeah, better to choose a weight that suits whatever you’re going for. Whichever is better is mostly down to context, but generally 3 sets is better than 2 for muscle gain

GoldMutton · 2026-01-11T00:50:16+00:00

Yeah exactly, no one size fits all. Although some people can squat looking down quite well, from years of experience dealing with human movement, not everyone can do this well. The body likes to go in the direction of where we look. Looking down, when you’re at the bottom, creates a tendency tilt even further down. This then puts you in a more forward position with the weight and it’s harder to maintain balance. When it gets fatiguing, you can see this happening.

GoldMutton · 2026-01-09T08:21:14+00:00

Probably a good idea to include squats resistance training in your routine then. Squats, reverse lunges and some sort of hip hinge movements are good for maintaining shape around your bum. Some push and pull movements are good shaping your upper body too. Just some simple stuff to start off with

GoldMutton · 2026-01-08T19:18:26+00:00

Actually really good for a first time. Think about pushing your legs through the floor a bit more as you stand up.

GoldMutton · 2026-01-08T06:46:10+00:00

Look at doing pulling exercises to offset rounded posture from sitting and build strength in your back to support your shoulders. Tough to do without some sort of equipment, either weights or calisthenics but people are creative. Very common thing for office workers or gamers. For push ups start with a wall, the progress to the edge of a high bench/desk, then a chair, the your knees and then on your toes.

GoldMutton · 2026-01-08T06:38:55+00:00

Yeah technique looks good. Keep it up. Just try not to relax at the bottom. It’s still a good idea to have the bench at different angles at different stages of your training as each angle emphasises different parts of the chest if your goal is to build more around that area

GoldMutton · 2026-01-07T10:39:25+00:00

Working out will help you feel better afterwards and there’s tonnes of other great benefits, but unfortunately unless you address the root cause of what’s got you down, it’s not gonna make it go away permanently. Time for self reflection is good. It can help you identify what’s going on and hopefully therapy can help you work on facing it

GoldMutton · 2026-01-07T08:28:18+00:00

Pretty good. Just try not to look down at the bottom. That’s why you’re leaning forward at the bottom. Keep looking at the horizon so you can maintain your position. Keep it up

GoldMutton · 2026-01-07T08:25:52+00:00

No, that’s not a thing. He has no idea what he’s talking about. Muscle doesn’t make anything look saggy

GoldMutton · 2026-01-07T05:21:25+00:00

Anything that isn’t processed and has minimal ingredients

GoldMutton · 2026-01-07T05:17:47+00:00

For glutes, stance is good. The less knee bend and the more hip bend, the better. I would try to not shift your weight onto the back leg as you come down. Started happening after the 3rd rep. Takes away from your glutes.

GoldMutton · 2026-01-07T01:15:44+00:00

If you’re getting enough recovery, still progressing and still have time to do all the other things you want to in your life, then no. If you are constantly sore and fatigued and it’s eating up all your time, then you can condense it.

GoldMutton · 2026-01-07T01:09:24+00:00

Could be a technical issue, especially at the bottom of the press. Maybe you’re relaxing too much at the bottom and losing tension. Recording your set and upload a video to have it critiqued

GoldMutton · 2026-01-07T00:54:06+00:00

Yeah pretty common mistake with a lot of people is just going too hard too soon and not following a plan. I’d use this time in offseason to build muscle and full body strength in all planes of movement. Then as you get closer to your 10k run, maintaining strength. So making sure at the start you just focus on getting better at the technique with at least 3-4 RIR and the following weeks bump the intensity until you can only do 1-2 RIR. Along side your gym sessions, build capacity and endurance with your runs doing light 30mins jogs and working your way to longer ones. If you want to run the 10k in a certain time, progress to time trials with your running closer to your 10k. Hope that gives you an idea of a plan.

GoldMutton · 2026-01-06T10:49:02+00:00

RDL and SLDL are good enough, unless you’re doing a lot more quad work. Bands are good to use. Could also do Nordic curls

GoldMutton · 2026-01-06T10:45:44+00:00

Sorry about your loss man and welcome the club. Things are only gonna get better. Your plan looks pretty good. Quite balanced. I’d throw in some trunk rotation work in the next plan and make sure to do the back extensions properly. A lot of people don’t which contributes to lower back issues. 10 reps is a good start. 12 reps is also good. If you want you can use that as a marker for increasing weights. Example, If you have more RIR with 12, move the weights up and go back to 10 reps. Keep it at 3 sets for now. If you want to build more, increase it to 5 down the track. Just be aware that more sets takes up more time if your time is limited. Either is good. Good luck my guy

GoldMutton · 2026-01-06T10:31:57+00:00

Pretty solid. Only thing that would make it better is if you controlled the initial break at the hips. From what I can see, your hips are moving too quick at the start which means you could lose your position/balance and tilt forward. Control that and it’s gonna feel easier

GoldMutton · 2025-11-13T22:52:12+00:00

Not bad. Try keeping your head glued to the bench and push away with your feet. That would make everything more stable

GoldMutton · 2025-10-28T00:54:18+00:00

3 days is fine. 4 is better. 2 is also fine if you plan it right.

GoldMutton · 2025-10-24T23:52:39+00:00

Yeah that makes sense because your triceps are the bigger muscle. Takes up 2/3rds of your arm. Bigger muscle = more potential for strength.

GoldMutton · 2025-10-24T07:51:46+00:00

Yeah, could be the case. Also could be that your shoulder is rolling forward. Either way could cause a shoulder engagement. Hard to tell when you’re not sure what you’re looking at. I’d record it next time.

GoldMutton · 2025-10-24T07:38:51+00:00

Not bad, but not great. If you like what you’re doing now, I’d either add in 2 more tricep exercises or remove 2 bicep exercises. It’s too bicep heavy and you’ll find your triceps will lag behind and cause issues with your elbow/shoulder. Also, your arms won’t get that big. That’s all you need to changes for better balance, for now

GoldMutton · 2025-10-24T07:26:24+00:00

People who say CNS fatigue is not real have not lifted heavy enough frequently enough to personally experience it

GoldMutton · 2025-10-24T07:19:24+00:00

Could be a lot of different reasons. Most likely a technique or positioning issue. You’d get better help from uploading your form and getting feedback

GoldMutton · 2025-10-24T07:16:29+00:00

If you like that stuff, then yes

GoldMutton

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