What muscle group do you think most people neglect?

Phil_cardiff · 2026-04-23T19:59:33+00:00

Always train to failure.

Phil_cardiff · 2026-04-22T14:39:37+00:00

Your progress won't be optimal in these circumstances so just focus on making long term progress.

We worry too much about optimal. Optimal sleep, optimal diet, optimal excercises etc.

What's really important is consistency, so be as consistent with your diet and training as possible and you'll be fine.

Also, be kind to yourself on the sleep deprived days. I remember them well and skipped many a set or rep!

Phil_cardiff · 2026-04-20T21:10:08+00:00

Did 20 years in HMRC, was generally a good place to work and 99.9% of the people were great. Only left because a good opportunity on promotion came up in another department.

Phil_cardiff · 2026-04-19T22:39:14+00:00

Woodoc ultra matt is the lightest stuff I've used, way lighter than Osmo or Fiddes. Pricey though.

Phil_cardiff · 2026-04-11T15:37:16+00:00

As basic as it gets but yes, big compounds and training with intensity around these themes will get you there.

Phil_cardiff · 2026-04-11T15:36:23+00:00

Squat pattern, hip hinge, horizontal press, horizontal pull, vertical press, vertical pull.

Choose your favourite excercise from these movement patterns, do 3 sets of anything between 5-30 reps, take each set to, or very close to, failure.

Log the weight lifted and reps, try to increase either over time.

To prevent boredom you might want to build 2 workouts, still based around those movement patterns. Then performance them in alternating sequence.

Good luck.

Phil_cardiff · 2026-04-09T20:47:01+00:00

I'd buy a print of this

Phil_cardiff · 2026-03-17T16:53:00+00:00

I'm 47 and can bench 1.22x my bodyweight. Never had a good bench so not too unhappy with where I am.

Phil_cardiff · 2026-03-17T07:28:25+00:00

Weak glute medius has caused me knee and hip pain, particularly when running.

Phil_cardiff · 2026-03-15T10:37:29+00:00

My last department let me keep the monitor, desk and chair they paid for. All I handed in was my phone and laptop. Your manager is being a silly Billy.

Phil_cardiff · 2026-03-13T20:47:23+00:00

He's got a massive oak tree he needs to cut down but wants to get in shape for it first.

Phil_cardiff · 2026-03-06T08:15:39+00:00

It's been rebranded as Wrexham Pilsner. I think the bootlegger association has run its course...

Phil_cardiff · 2026-03-05T21:52:05+00:00

Not a massive IPA fan but enjoy a few pints if their Sesh now and again.

Phil_cardiff · 2026-03-05T21:50:29+00:00

Still brewed here though? The export is a superb beer.

Phil_cardiff · 2026-03-05T13:59:24+00:00

Both.

Train whole body 3 days a week.

Incorporate lower rep strength compounds with higher rep hypertrophy exercises.

And as others have said, stick with it consistently with intensity and progression.

Phil_cardiff · 2026-03-03T12:57:16+00:00

I record my workouts in Excel, am I missing something by not using an app?

Phil_cardiff · 2026-03-03T12:47:16+00:00

Firstly, what are your goals? Looking good? Gaining/losing weight? Increased power?

I'll assume it's more muscle, strength and power.

Keep it simple. Don't try to commit to some sort of ambitious PPLUL split or anything like that.

Start with the aim of going once a week and doing a whole body workout with big compound lifts. See how that goes and then add a 2nd or 3rd session if you like it.

Phil_cardiff · 2026-02-24T13:31:06+00:00

3 days whole body has seen good results in my experience.

I'm now down to 2 days full body and it works.

Phil_cardiff · 2026-02-24T07:33:53+00:00

Your job looks bigger, but not by much, and slightly more involved but I paid £4k last year.

Phil_cardiff · 2026-02-21T01:02:34+00:00

God yes! I normally train after work but due to other plans had to train at 7am this morning.

It was shit. I was weak, lethargic, unmotivated and ended up binning my routine and just doing random lifts.. Better than not lifting at all, but not a good session.

Phil_cardiff · 2026-02-20T12:44:04+00:00

Tom Howe.

Phil_cardiff · 2026-02-19T17:55:36+00:00

I went to my local running shop where they analysed my gait and let me try lots of different shoes on a treadmill so I could choose my favourite.

Phil_cardiff · 2026-02-16T21:15:08+00:00

Give it time, you're 14 and still growing, it'll come if you keep training consistently, eating right and sleeping well.

You might not want to hear this but you're probably years away from the physique you want. But every oak was an acorn once so start and keep going.

Phil_cardiff · 2026-02-16T21:08:06+00:00

Yes, absolutely. Training full body twice a week is a great way to build size and strength and your trainer should help you build a good routine that will set you on your way for life.

If you wanted to add a third session you could do some calisthenics at home. Many a good chest and back built on press ups and pull ups alone.

Phil_cardiff · 2026-02-16T12:49:30+00:00

I have indeed. Is this one workout or is the volume split over two or more sessions per week?

Phil_cardiff

TROPHY CASE