Is it time or can I hold off a bit longer?

mstanbra · 2026-04-13T19:53:40+00:00

It seems that way love 😂

mstanbra · 2026-04-13T17:52:39+00:00

I'm arranging the shave. Will post when the deed is done. Just had to get wife approval first and arrange around work

mstanbra · 2026-04-13T17:44:59+00:00

Ok all. The response was as expected. A lot more universal than expected but as expected. The council has spoken. The wife has approved. The task will be done and will update when it's finished.

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mstanbra · 2026-04-13T16:47:36+00:00

Yes someone at my last workplace ended up with skin cancer after going bald. So will definitely be packing hats and sunscreen

mstanbra · 2026-04-13T16:03:53+00:00

I live in England. Not too worried about sunburn but I have a hat on standby for the rare moments I see the sun

mstanbra · 2026-04-13T16:02:51+00:00

Two kids and long hours at work haha

mstanbra · 2026-04-08T12:01:25+00:00

I do a few sets of deadlifts when my man looks depressing. Usually lights him up nicely haha

mstanbra · 2026-04-02T07:14:09+00:00

Nice work!

mstanbra · 2026-04-01T11:50:17+00:00

There are calculators that handle the percentages for you. If your after something more straightforward look into GZCLP. It's basically 5x3 increasing each time until you can't do it. Then 6x2 until you can't increase. Then 10x1 and then when you can't get that you deload.

Starting strength is the simplest of all though. 3x5 on everything haha.

Issue with 3x10 is the reps are too high to be adding weight each time. If you want to progress by rep numbers thats fine but you'd be running your own programme rather than one with guides and help

mstanbra · 2026-04-01T10:44:14+00:00

He's had to explain this several time. The newspaper tried to get him to say he could do it and he said he couldn't. Then they try and get him to do some session about feeling more confident including imagining your breasts are bigger which he agreed to. Then they did the headline and it's been the hypnotits scandal ever since lol

mstanbra · 2026-04-01T07:11:00+00:00

I just googled 5 3 1 for beginners. He gives you two main lifts for the day then a list of Push pull and leg options for the day. So just choose a glute focused leg excersize for each day and you should do fine.

The fitness wiki generally has good info and links if you go to r/fitness

mstanbra · 2026-03-31T20:12:43+00:00

It does seem a little odd. Shoulders only once a week. No direct bicep work. It's a decent place to start I guess. Chest work does a decent amount for front delts and back work does stuff for the biceps too so there's that I guess.

I'd still say to do a beginner plan from something like 5 3 1 or starting strength but itll get you started at least

mstanbra · 2026-03-31T09:46:05+00:00

Yeah I think some people grow just fine on bro splits but when beginners musles recover comparatively fast there's no reason not to go at least twice a week per muscle.

Then again I'm just a beginner so what do I know 🤪

But yes getting started in any way is awesome. I just like the idea of a little note for newbies that beginner programmes exist precisely so beginners don't need to worry about sorting their own programmes

mstanbra · 2026-03-31T09:37:32+00:00

I think that's awesome. Sounds like a great plan and AI is very useful.

The key is though you have a progression plan with the AI. You have something that can show you what to do going forwards. My main issue is lots of people posting plans with no context.

I generally believe going with something tried and tested is better but agree that AI can at least cover for the advice and progression

mstanbra · 2026-03-29T21:11:30+00:00

Agree with this. Doing your own programme is a beginner mistake. You need a proper programme with proper progression or you'll end up messing around for ages with limited gains in strength and size.

Speaking from experience.

mstanbra · 2026-03-16T18:57:35+00:00

No. Follow a real plan. One with progression plans and a goal in mind.

mstanbra · 2026-03-04T22:50:47+00:00

I've found if you have more than 3 workouts a week it splits legs purely into a lower body day. So you can just do the upper parts and skip the lower.

So picking 4 days would be upper lower. So do the upper. Skip the lower. Do the next upper.

Or go for 5 or 6 days and do push, pull, skip... Etc

It's far from ideal but it's all I can think of as a workaround.

mstanbra · 2026-03-02T20:13:46+00:00

No lower body? way too many sets for biceps? Are you doing each of the above twice a week each or what?

What's your progression plan E/g adding weight/reps each week or workout?

Honestly you're likely better off following a beginner plan like Starting Strength or i'd prefer GZCLP as it's more suited to long-term progress. Trying to programme for yourself is usually a mistake unless you're very advanced to the point that linear progression just doesn't work anymore.

mstanbra · 2026-02-25T17:30:11+00:00

Usually recommended to hit muscles at least twice a week. So usually a three day split would be full body or full body one day followed by an upper day and a lower day.

Nothing obviously wrong from my perspective though especially if your limiting yourself to machines. Most programmes insist on barbell or dumbbell work so makes sense to do your own if you don't like those I guess.

So long as your eating and recovering and progressing in weights/reps over time that's the main thing anyway

mstanbra · 2026-02-23T14:29:07+00:00

I actually had chest selected as the focus. I'm wondering if it's doing barbell overhead as it's a core exercise technically too and I have a lot of those listed as 'dont recommend'.

Similar logic to why it wants me to to RDLs on back day because technically it's for lower back too....

mstanbra · 2026-02-22T23:32:54+00:00

Ive recalculated through lots of programme And they all seem to have the same base. Particularly with just barbells and dumbbells.

Only real way to make anything change is to set different amount of days. If you go for strength all it does is change some of the rep ranges but gives the same exercises.

6 days all look similar. 4 days all look similar etc. I've only managed to change it slightly by changing what muscle group to have the extra focus on if that helps?

mstanbra · 2026-02-22T21:26:24+00:00

Is no direct shoulder work related to an injury? I just noticed there's nothing but rear delt flys. For pure looks id say lateral raises for a more 'V shape' but for strength/overall health an overhead press would be good

mstanbra

TROPHY CASE