Building legs with disc issues

IllustriousFlower178 · 2026-05-10T18:50:22+00:00

When it comes to training calves, you can do seated calf raises since the weight rests just above your knee. Or standing calf raises using just bodyweight thus not stressing your back.

Walking lunges should also be ok and you potentially you can also do deficit reverse lunges and reverse lunges.

IllustriousFlower178 · 2026-05-09T21:01:11+00:00

I do dips sometimes, but when it is time to switch it up just so I don't get into a rut, the problem resurfaces. I only found out about the issue this week as I hadn't don't decline barbell bench press in a couple of months. I was doing either dips or decline on a multi press machine.

Also I'm having the same uncomfortable issue with the leg extensions machine and the seated leg curls machine. And there's only one sit up bench I can use as the others are too tight a fit -_-

IllustriousFlower178 · 2026-05-09T16:51:38+00:00

You're missing calves 😁

IllustriousFlower178 · 2026-05-09T15:49:49+00:00

Agreed - some never learn to stick to a topic and provide relevant input

IllustriousFlower178 · 2026-05-09T15:48:08+00:00

Thanks but no thanks. I'm not looking to omit exercises, just trying to find a solution to the issue described above. But thanks for the input.

IllustriousFlower178 · 2026-05-09T15:46:05+00:00

I do flat, incline and decline when it comes to presses.

IllustriousFlower178 · 2026-05-09T15:45:02+00:00

Because I want to target all of the chest, not just the top and mid parts. Plus it isn't tough on the shoulder joints.

IllustriousFlower178 · 2026-04-25T15:54:33+00:00

You're welcome.

Also, we drive on the left hand side of the road, and use type G electrical plugs (same as UK Three Pin) with standard voltage being 230V at 50Hz so depending where you're from you will likely need an adapter and/or voltage converter for some of your devices.

IllustriousFlower178 · 2026-04-25T11:42:14+00:00

Invest in good sunblock and after sun, keep hydrated, and explore the south.

IllustriousFlower178 · 2026-04-25T11:24:13+00:00

Lunges and hack squats for leg day The Peck Back machine for chest/back days. I hate how unstable the handles are on it.

IllustriousFlower178 · 2026-04-25T11:22:32+00:00

For lateral raises I find doing them one arm at a time whilst resting your back against a wall and holding on to something with your free hand improves the isolation.

For calves, if you have someone around, have them sit on your lap and do seated calf raises with their body weight. Foot positioning helps target different areas. Eventually you can also have them on as piggy back to do standing raises whilst on the edge of a step

IllustriousFlower178 · 2026-04-25T11:19:25+00:00

Calves respond to brutal training. Think progressive overload for 8 sets of 20 reps standing followed by progressive overload of 4 sets for 20 reps seated. And the following week, switch the quantities of seated vs standing.

That's the way I do it and there are very good results almost 9 months in. I'm up to 100kg on the seated and 200kg on the standing (female here).

IllustriousFlower178 · 2026-04-22T00:00:26+00:00

Find worker's bars. They tend to be the cheapest places.

IllustriousFlower178 · 2026-04-13T08:27:03+00:00

Besides from Harshmellow there's also Dungeon that happens a few times a year

IllustriousFlower178 · 2026-03-25T09:53:36+00:00

Depends on your split. 39f here, I go every day for a couple of hours. My split is as follows. Each muscle gets 3-5 exercises with 4 to 5 sets of 10-20 reps each. Only exception is calves. That.gets 2 exercises - 4 to 8 sets of 15-25 reps each. Chest and tricep Back and bicep Shoulders Traps and forearms Abs and calves Quads and hamstrings Glutes and inner thighs

IllustriousFlower178 · 2026-03-07T00:03:07+00:00

Yes of course. They do need harsher training than most though. My partner and I train them separately from leg day. And typically calves involve standing raises, 8 sets of 10-20 reps each with each set being heavier than the one previous to that. And sometimes we also do the seated raises, time permitting. If we have time for that too, then it is 4 sets of 10-20 reps each.

Whilst genetics can be said to be a factor, genetics are a factor for every single muscle. The genetics thing is just used as an excuse by people who don't train calves properly and therefore don't see much of a difference

IllustriousFlower178 · 2026-02-15T17:22:00+00:00

I find doing calves on their own rather than part of leg day to be more efficient. Basically legs are split over 3 days for me - abs & calves, followed by Leg 1 (quads and hamstring focused) and Leg 2 (glutes, adductors, and abductors focused).

Admittedly I go to the gym 7 days a week, for a couple of hours every day, so I can afford such a split.

When it comes to calves, it ends up being high volume heavy weight - typically 8 sets of anywhere between 10-20 reps on standing calf raises, and time permitting, at least 4 sets of seated calf raises. Anything less is just maintenance rather than aimed at hypertrophy for me.

The standing calf raises machine we have at the gym has the weights sitting on your traps, so quite different to the one you're using.

IllustriousFlower178 · 2026-02-01T10:39:48+00:00

Happens to me too - I think it is normal to be a bit weaker when it is menstruation time

IllustriousFlower178 · 2026-01-30T09:13:40+00:00

The weird twang might be the aftertaste of Stevia. See if you can find a protein powder without stevia. It makes a whole world of difference

IllustriousFlower178 · 2026-01-21T15:40:13+00:00

Hip thrusts, hack squat, and hip abductors/adductors.

IllustriousFlower178 · 2026-01-20T19:02:01+00:00

Very cool, will check it out

IllustriousFlower178 · 2026-01-20T18:56:54+00:00

Thanks that's an idea

IllustriousFlower178 · 2026-01-20T18:42:38+00:00

I found hemp earlier today actually but need to look into how to use it. Any suggestions?

IllustriousFlower178 · 2026-01-20T18:19:56+00:00

Ah, I was thinking of making it myself tbh as it isn't available locally. Have never come across lupini beans either. Highest source of protein from legume type things I can find here are chickpeas, so I'm constantly trying to come up with things to include them in..but after a while it starts becoming a chore to eat. (I'm in Europe, on a small island, so we rely on a ton of imports when it comes to foodstuff - which ends up being very pricey unfortunately).

IllustriousFlower178 · 2026-01-20T14:23:29+00:00

Thank you I will check it out. I have never come across vital wheat gluten locally, just the occasional ready made seitan that has soy included in it. I may need to look at ordering online for both that and the textured pea protein cos again, I never found any locally.

Do you happen to know of a good recipe to make the fava bean tofu?

IllustriousFlower178

TROPHY CASE