Today's Training Content

Started focusing on muscle gain last month, reducing sets for heavy compound movements and adding more isolation exercises 👍 Today's focus is on leg muscles with a bit of core training. First exercise - Low Bar Squat - Neural drive needs to be maintained, so I put the heavier weight first. 80kg - 6 reps (RPE8) 2 sets 90kg - 4 reps (RPE8) 2 sets Second exercise - High Bar Calf Raise - Mainly because the gym doesn't have a calf raise machine and the leg press machine is hard to get, so I used a barbell 🤣 The downside is that upper body stability needs to be maintained throughout, otherwise joint movement might not be complete. 80kg - 20 reps (RPE10) - 6 sets Third exercise - Bulgarian Split Squat - Holding a 12kg kettlebell in the same side hand, a squat style that primarily targets the anterior muscles. 10 reps - 4 sets Fourth exercise - Lying Leg Curl - Again, focusing on isolation movement, don't let your pelvis cheat 🤭 36kg - 10 reps - 6 sets Fifth exercise - Single Leg RDL - Holding an 8kg kettlebell in the opposite hand. My unilateral stability isn't strong enough yet, and I'm still working on the balance for this movement, so I can't lift heavy weights. 15 reps - 6 sets Finally, strengthening the anterior core muscles. It makes sense to train the anterior core after squats 🤣 Today I only did planks and leg raises. The main issue with leg raises is that you need to lead with your pelvis, and when you're tired, it's easy to compensate with your legs 🙃