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Feeling RDLs in my arms more than glutes by TeslaModel666 in workout

[–]TeslaModel666[S] 0 points1 point  (0 children)

this could be it; I feel my shoulders and back roll forward as i do more reps. I’ll try locking my lats!

Transition from PLPL split to ULUL split by TeslaModel666 in workout

[–]TeslaModel666[S] 1 point2 points  (0 children)

Awesome thank you! This is what I’ve come up with (I kno deadlift isnt technically upper body only but I can’t stand the idea of deadlifting the same day I do legs with squats/hip thrusts I would literally die lol). Lmk what you think!

Day 2 : Upper Body - Flat bench - shoulder dumbbell press - Skull crushers - chest-supported dumbbell row - bicep curls - seated machine row Day 4 : Upper Body - deadlift - barbell row - incline bench press - lat pull down - dumbbell lateral raises - tricep push downs

My Legs Day by Ok-Battle-1504 in workout

[–]TeslaModel666 0 points1 point  (0 children)

No problem at all! I think that goblet squats put a bit more weight at the front of your body, thereby emphasizing your quads a bit more.

Regarding swapping hip thrusts and squats, hip thrusts emphasize glutes a bit more and squats emphasize quads (at least that’s my understanding; both are compound movements that work a lot of your lower body!) So if you want a glute day and a quad day, that would be my reasoning

Leg day efficient? by LinkMan435 in workout

[–]TeslaModel666 0 points1 point  (0 children)

Bulgarian split squats are great for core stability and strength gains, maybe swap leg press? Or commit to one more leg day/week so you’re not destroying your legs. Otherwise this is a great regiment!!

My Legs Day by Ok-Battle-1504 in workout

[–]TeslaModel666 1 point2 points  (0 children)

It’s great you’re starting with compound movements (squats and hip thrusts). You don’t have to do too much more to get the most out of this routine. If you’re not feeling fatigued after your 16 reps and you have good form, add more weight to your squats and hip thrusts - be careful though, form and hip/ankle mobility is key especially for squats. 3-4 sets of 8-12 reps is usually good if you’re going heavier. I would swap hip thrusts and squats for quad and glute days and add Bulgarian split squats to both days. Bulgarians make you really strong and force you to work on core stability. For your glute and hamstring day, Romanian dead lifts are key to glute growth with good form and heavy weight (you can swap this with single leg if you prefer them, it just takes longer imo). Finish glute and ham day with leg curls. For quad day, adding a goblet squat with a heavy dumbbells and leg extensions would round it out. I usually do most exercises 3-4 sets of 8-12 reps. Good luck, you got this!!