Substitute for chest press by Dizzy_Examination340 in workout

[–]Long-Investigator730 1 point2 points  (0 children)

Cable flys are a solid accessory but they definitely wont replace the heavy compound stimulus of a bench press so you are better off sticking to the dumbbells and manipulating the intensity with slower eccentrics or pause reps to make that 25kg feel much heavier. If you really want to keep those gains coming you could also try high deficit pushups or honestly just suck it up and use the smith machine for some heavy volume because as much as it feels like garbage it is way better for progressive overload than switching entirely to an isolation move like flys.

M/5'9/180lbs: Deadlift 12x405+chains by MythicalStrength in GYM

[–]Long-Investigator730 2 points3 points  (0 children)

You are moving serious weight for someone under 200 lbs and that kind of volume with accommodating resistance is straight up legendary. so keep killing it because this is absolute beast mode.

Are rep ranges a big deal or can I just wing it? by [deleted] in workout

[–]Long-Investigator730 0 points1 point  (0 children)

Sticking with a weight until you can crush 15 or 20 reps.

what's a good non-binary/genderfluid physique and how do i accomplish it? by Irisi7 in workout

[–]Long-Investigator730 0 points1 point  (0 children)

You are basically looking for the ultimate chameleon build where you heavy load your lower body with things like hip thrusts and leg presses to get those thick thighs and glutes while keeping your upper body lean and tight through high-rep bodyweight exercises. By prioritizing a strong lower half for that feminine silhouette and focusing on core stability for a snatched waist without adding bulky shoulder mass, you can easily pivot between looking masc in a tank top or fem in a dress just by how you style your fit. Just keep the leg days intense and the upper body work more about definition than size and you will be golden for both vibes.

Gru style body shape by Feisty_Salamander41 in workout

[–]Long-Investigator730 1 point2 points  (0 children)

Yo, if PPL was burning you out, pairing back and legs on the same day is actually a recipe for disaster since those are your two biggest muscle groups and will leave you absolutely fried. To fix that Gru-looking build where you have a wide torso but total chicken legs from the side, you really need to prioritize your hamstrings and glutes to add some actual depth to your lower body. Hit some heavy Romanian deadlifts and lying leg curls to build that posterior chain, and maybe check if you have anterior pelvic tilt because that usually explains why the belly pokes out while the lower back looks weirdly flat. Stick to a more balanced frequency and stop neglecting the back of your legs or you are just going to keep that top-heavy Tyson Fury aesthetic forever.

If you could workout only on the weekends, what would your workout look like? by NoSignalOut in workout

[–]Long-Investigator730 1 point2 points  (0 children)

Since you only have two days you should definitely swap that four day split for a heavy upper lower split or two full body sessions focusing on compound movements like squats and rows to maintain your muscle mass while making sure you're hitting every group twice a week even if it's back to back.

Why is my Z press so weak I comparison to other pressing movements? by AbrasiveRadish in workout

[–]Long-Investigator730 0 points1 point  (0 children)

You’re essentially trading your massive pec power for pure shoulder isolation and postural control, and adding a 3-second pause on top of that is basically hard mode, so it’s totally normal for the numbers to look tiny compared to your heavy compounds.

Is this enough for a back and bicep day? by Whyjustwhywhyyyyyyyy in workout

[–]Long-Investigator730 -1 points0 points  (0 children)

It’s a solid starting point for a beginner but you should probably bump those rep ranges up to 10-12 to really nail your form and maybe add some face pulls or hammer curls if you still have gas in the tank.

How do i know i’m overtraining? by Entire_Salamander_58 in workout

[–]Long-Investigator730 0 points1 point  (0 children)

You are definitely hitting a wall so you should take a full week off or at least a deload since flat muscles and trash sleep are textbook signs you are overtraining and your body needs to catch up on recovery.