thinking of trying a heavy day and volume day style workout. anyone have experience and how good are they.
i took it as soon as i started lifting so cant really compare performance. i saw no size or weight change, would it be worth stopping taking it to see if i perform worse or just keep taking it as my friend said it only helped him with recovery and nothing else
DATE | SET 1 | SET 2 | SET 3 | SET 4
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2026-03-24 | 30kg – 13 reps | 30kg – 9 reps | 30kg – 9 reps | -
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2026-03-31 | 33kg – 10 reps | 33kg – 8 reps | 33kg – 7 reps | -
2026-04-06 | 33kg – 12 reps | 33kg – 8 reps | 33kg – 8 reps | -
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2026-04-11 | 34.5kg – 11 reps | 34.5kg – 9 reps | 34.5kg – 8 reps | -
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2026-04-14 | 36.5kg – 10 reps | 36.5kg – 8 reps | 34.5kg – 7 reps | -
2026-04-15 | 36.5kg – 11 reps | 36.5kg – 8 reps | 36.5kg – 8 reps | -
2026-04-17 | 36.5kg – 8 reps | 36.5kg – 8 reps | 36.5kg – 4 reps | -
2026-04-18 | 36.5kg – 10 reps | 36.5kg – 10 reps | 36.5kg – 7 reps | -
2026-04-21 | 36.5kg – 11 reps | 36.5kg – 9 reps | 36.5kg – 8 reps | 36.5kg – 6 reps
2026-04-24 | 36.5kg – 12 reps | 36.5kg – 9 reps | 36.5kg – 8 reps | 36.5kg – 7 reps
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2026-04-27 | 38kg – 8 reps | 38kg – 8 reps | 36.5kg – 8 reps | 36.5kg – 8 reps
2026-04-30 | 38kg – 10 reps | 38kg – 9 reps | 37kg – 8 reps | 37kg – 8 reps
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2026-05-04 | 39kg – 10 reps | 39kg – 8 reps | 38kg – 8 reps | 38kg – 8 reps
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2026-05-07 | 40.5kg – 8 reps | 39.5kg – 9 reps | 39kg – 6 reps | 38kg – 6 reps
2026-05-09 | 40.5kg – 10 reps | 39kg – 8 reps | 37kg – 8 reps | 35.5kg – 7 reps
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| Date | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|
| 2026-04-21 | 36.5kg × 11 | 36.5kg × 9 | 36.5kg × 8 | 36.5kg × 6 |
| 2026-04-24 | 36.5kg × 12 | 36.5kg × 9 | 36.5kg × 8 | 36.5kg × 7 |
| 2026-04-27 | 38kg × 8 | 38kg × 8 | 36.5kg × 8 | 36.5kg × 8 |
| 2026-04-30 | 38kg × 10 | 38kg × 9 | 37kg × 8 | 37kg × 8 |
| 2026-05-04 | 39kg × 10 | 39kg × 8 | 38kg × 8 | 38kg × 8 |
cant lie ive been neglecting legs they aren't something im going to be focusing on but still need to hit them. my aim is 1 set per workout to failure between 10-15 reps
ive been doing push pull rest but i feel fresh enough to do my push work out on my rest day, is it ok to workout if feeling ok. i hate not working out
