I need help optimizing my workout routine.

[birdwhacker]

uhhh im currently on reta, I havent really looked into ipa/tesa or HGH at all yet. I mean ive looked into HGH since I wanna go from my current 6'3 to 6'5-6'6. One thing is tho I NEED an AI like skeldev or erdafitnib but they risk your eye sight so idk but tbh i dont think i need it yet. I think if i fix my slight pelvic anterior tilt + lose fat so my spine decompresses I could reach 6'5 naturally. Could you explain tesa/ipa in as much detail as you can so I can get an understanding ( such as dosing + stacking it on with reta ) + ima research it later.

I mean I was just joking around, riffing the "asks for workout advice/everyone gives peptide advice angle"

But ipa/tesa, or the slightly less well tolerated CJC+ipa combo, are HGH secretagogues that enhance the body's pulsatile HGH secretions in the night or morning. A lot of people who are scared of HGH and don't want to test fasting blood glucose take these instead. Tesa in particular is well researched and approved for human use if I'm not mistaken.

Idk anything about hormones or aromatase inhibitors so you're on your own.

As far as "stacking with reta," peptides aren't really like vitamins. They don't really interact with eachother or medications for the most part. I'm not aware of anything (pep) that can't be stacked with reta, but there are plenty of supplements I would avoid taking with it. In general, supplements are "stronger" than peptides.

 

[rettta]

I wouldnt say im ego lifting i think its just incorrect holding. I constantly see people saying your wrist should be in a straight line when compared to your arm, I can do it for a couple reps but then I just flop back to the bent back wrist form. I keep trying to change my form but i just cant lol. The pain started happening once I started moving to 35+ kilos + on incline/flat benchpress. I know not to ego lift bc i tested ALL of my 1rm on all machines when i first started and did the 60-80% calculation ( i stuck to 65% when first starting ) and the way i do it is aim for 8 clean reps, once I can do 9-10 clean reps without my form changing too much I increase the weight by 2.5kg and work back up my reps and i do that in a cycle. What ive been doing recently though is stretching my wrists and doing wrist curls before attempting chest + shoulder excercises.

yeah i Kinda agree but i dont want my shoulders to slack behind lol, my shoulders are quite weak in comparison to other parts of my body.

I only started having the wrist pain a month ago when i started getting stronger in certain excercises, i think its working like this. The muscle group i want to bias is strong enough to do the weight but the supporting muscles/joints arent so maybe i gotta focus on more forearm + wrist excercises so my wrists stop lagging behind.

maybe look into neutral grip pull ups, neutral grip push ups (use dumbell for handles) and dips. My shoulder gave me trouble and my wrists /grip have been week. I switched to these movements mainly and my shoulder feels great, grip has improved and havnt messed up my wrists.

 

[Tattoo85]

So I been training consistently for 6 days a week for 3 months now. My strength has increased significantly ( benchmarks will be put below ). My current split is ngl idk the name i just know the 2nd half of my week is arnold. Ill put an image of my split + the excercises i do for each muscle group. If there are any things I can work on please do tell me Im still new to the gym but have wrapped my head around most of the basic things. I NEED help with my wrist pain oml it restricts me so much and idk how to fix it. Anyways off to the benchmarks: ( all machines are matrix machines )

Preacher Curl Machine : 73kg

Cable Tricep Pushdown: 37.5kg

Lat Pulldown: 93 ( gonna move to 103 next week )

Incline Chest ( Smith ): 30kg each side 71KG TOTAL ---------> My left wrist restricts me ALOT so I can now only do about 25kg with about 4-5/10 pain.

Pec Fly: 120KG

Shoulder Press Machine: 40kg each side ------> Again left wrist nerfs it to 30 kilos with a 6/10 pain

Any other machines you wanna know please ask I will tell you the benchmarks.

Please do tell me what I should change/keep and anything else you think will be useful.

I'll be honest, I don't like the workout at all. You're a beginner, you don't need an arms and shoulders day, and it makes no sense to do bicep isolation exercises before a larger muscle group and compound lifts, and there's no reason for a beginner to waste time doing wrist curls, especially when you've got an active wrist injury. If you're a competitive bodybuilder looking to bring up a body part like biceps, that would be a reason to do something like bicep curls first, not as someone new to lifting.

With your current routine, you need to remember that most compound exercises are training your arms to an extent. Rows and lat pulldown use your biceps, bench press, overhead press use your triceps, etc. So with how your routine is set to, you're hitting the same muscles in your arms multiple days in a row.

In my opinion, a real, regular push, pull, legs routine would make a lot more sense, or even an upper/lower routine. Start with your compound lifts, if you have time, you can finish with some feel good isolation exercises.

Congrats on your progress in getting stronger for sure! I'm not trying to crap on you at all, you're putting in hard work and making progress which is great either way. The most important thing is just staying consistent and working hard. And I'm no expert, I have been training for 25 years, but don't take my word on the advice, just my opinion

 

[Wacky]

I mean I was just joking around, riffing the "asks for workout advice/everyone gives peptide advice angle"

But ipa/tesa, or the slightly less well tolerated CJC+ipa combo, are HGH secretagogues that enhance the body's pulsatile HGH secretions in the night or morning. A lot of people who are scared of HGH and don't want to test fasting blood glucose take these instead. Tesa in particular is well researched and approved for human use if I'm not mistaken.

Idk anything about hormones or aromatase inhibitors so you're on your own.

As far as "stacking with reta," peptides aren't really like vitamins. They don't really interact with eachother or medications for the most part. I'm not aware of anything (pep) that can't be stacked with reta, but there are plenty of supplements I would avoid taking with it. In general, supplements are "stronger" than peptides.

hmmmm okay thank you ima take a look at these, i would take HGH too but i dont even know where to start with it lol i just see so many videos on tiktok about maximising height using fgfr3 inhibitors + AI's its just confusing lol.

maybe look into neutral grip pull ups, neutral grip push ups (use dumbell for handles) and dips. My shoulder gave me trouble and my wrists /grip have been week. I switched to these movements mainly and my shoulder feels great, grip has improved and havnt messed up my wrists.

uhhh so im 120 kilos 6'3 with alot of body fat, a month ago i couldnt even pull myself up at all but I been training it and can only do 1 pull up now but im working up, same thing with push ups ( but on a larger scale i can do about 15-20 pushups without my wrist killing me ). Dips at my bw might be an insane task but ill look into it all and lyk. My left shoulder is really bad i think since everytime i lateral cable raises, my shoulder just seems to have to move in an awkward angle/way and click. For example, I can click both my shoulders if i brace + move my arm upwards so yeah.

I'll be honest, I don't like the workout at all. You're a beginner, you don't need an arms and shoulders day, and it makes no sense to do bicep isolation exercises before a larger muscle group and compound lifts, and there's no reason for a beginner to waste time doing wrist curls, especially when you've got an active wrist injury. If you're a competitive bodybuilder looking to bring up a body part like biceps, that would be a reason to do something like bicep curls first, not as someone new to lifting.

With your current routine, you need to remember that most compound exercises are training your arms to an extent. Rows and lat pulldown use your biceps, bench press, overhead press use your triceps, etc. So with how your routine is set to, you're hitting the same muscles in your arms multiple days in a row.

In my opinion, a real, regular push, pull, legs routine would make a lot more sense, or even an upper/lower routine. Start with your compound lifts, if you have time, you can finish with some feel good isolation exercises.

Congrats on your progress in getting stronger for sure! I'm not trying to crap on you at all, you're putting in hard work and making progress which is great either way. The most important thing is just staying consistent and working hard. And I'm no expert, I have been training for 25 years, but don't take my word on the advice, just my opinion

Hmmm i get where youre coming from but i wanna build that habit of doing isos + compounds, I feel like for me isolating my muscles proves to be much better for me as firstly the "Pump" i get motivates me to continue going to the gym ( I had a bad time convincing myself to go to the gym due to how I used to look so having reasons such as this motivating me just makes it that much easier ) and secondly its just much easier to have it structured like this. I have tried other work out plans but they didnt click as easily as this current plan did. Tbh some of the stated exercises in the image are just claude ai hallucinating + trying to fill in gaps in my weird explanations of movements lol. I usually do 2-3 types of exercises per muscle group to try train them atleast 15-18 times a week as thats what Ive been told and shown is to be the best. But with 25 years of experience on your belt Im going to consider what you said ALOT. My main focus was to build big arms + shoulders thats why I went from conventional ppl to batman split or ppl x arnold since it fit my criteria to a T.

 

[lastresort]

No hate for peptides (i mean remember where we are lol) but....

1. what is your goal ? being huge? cut? or a strong man?

2. have you talked to a PT?

I am not experienced but not a noob either, and looking at the workout, I am not sure what you are doing.

What I learned over the years is that there are three components for a good, consistent workout.

1. Rep ranges, 8-12 for growth, minimum 3 sets.

2. Hitting muscles 3 times a week, or 10-20 sets per week

3. Controlled eccentric movement , the often understated part

I think you are trying to increase weight per week so much that you hit the ceiling where you can't progress further because they are too heavy which will limit your reps too low to be effective. Unless you plan to use some serious steroids, you just can't synthesize muscles fast enough. For example, 73kg preacher curl is really heavy, biceps are SMALL muscles.

What my PT told me is that, you are lifting too heavy if you can't reach 8 reps, but lifting too light if you can hit 12 rep while feeling no more difficult than your first rep.

So, I think you should stop stacking more weights per week....in fact. GO DOWN LIKE HALF OF WHAT YOU RE DOING!

Focus on hitting the max rep (12 or 15), and slow, controlled eccentric movements. It's not just the total loads that matter, but also the consistent mechanical stress that grow muscle.

Perhaps someone else can weigh in as I am just an intermediate lifter.

 

[DrPEPr]

Gym routine: You're stil very new. Try as many different exercises (/variations) as possible to find what you like and what feels best (take notes!). Optimization is not a thing yet.

Wrist: Go see a doctor. Fix that shit.

Alternative: Just go hard!!! or go home!!! and use MOOOOOAAAARRRR DRUGGZZZZ!!!

 

[lastresort]

I wish I lived in UK...all the steroids are legal there. Like yeah my body will be covered in acne and my liver will be totally fked but goddang it I want to attract men!

 

[Wacky]

No hate for peptides (i mean remember where we are lol) but....

1. what is your goal ? being huge? cut? or a strong man?

2. have you talked to a PT?

I am not experienced but not a noob either, and looking at the workout, I am not sure what you are doing.

What I learned over the years is that there are three components for a good, consistent workout.

1. Rep ranges, 8-12 for growth, minimum 3 sets.

2. Hitting muscles 3 times a week, or 10-20 sets per week

3. Controlled eccentric movement , the often understated part

I think you are trying to increase weight per week so much that you hit the ceiling where you can't progress further because they are too heavy which will limit your reps too low to be effective. Unless you plan to use some serious steroids, you just can't synthesize muscles fast enough. For example, 73kg preacher curl is really heavy, biceps are SMALL muscles.

What my PT told me is that, you are lifting too heavy if you can't reach 8 reps, but lifting too light if you can hit 12 rep while feeling no more difficult than your first rep.

So, I think you should stop stacking more weights per week....in fact. GO DOWN LIKE HALF OF WHAT YOU RE DOING!

Focus on hitting the max rep (12 or 15), and slow, controlled eccentric movements. It's not just the total loads that matter, but also the consistent mechanical stress that grow muscle.

Perhaps someone else can weigh in as I am just an intermediate lifter.

nono im not trying to increase the weight per week, thats just me being able to lift more weight ig from beginner gains. I follow your 3 components too, my goal is to just cut fat idm losing some muscle in the process, i started going to the gym so i could pack on muscle so when i did lose fat i didnt look weird and awkwardly built do to muscular imbalance, im not training for any strong man stuff or being huge it was only to build enough muscle to the point where if i did cut and lose muscle i wouldnt look bad. uh 73kg bicep curl i do 12 reps of it all controlled no momentum. Ive been through this before even with people inside my gym, they think im ego lifting when im telling them my weights and then i show them and they agree its a good working weight. I know my weights sound like im just ego lifting and tryna stack up as much weight as possible, if that was the case i could do like 10kg+ more than what im already doing and rep it out with horrible form for only 3-5 reps but i dropped the weights to a manageable level where i dont need to brace and shake just to control the weight, i went into the gym with the mindset that Im still new and that I wont be the strongest guy there so I always started with super low weights and progressed depending if it felt easy/hard.

Gym routine: You're stil very new. Try as many different exercises (/variations) as possible to find what you like and what feels best (take notes!). Optimization is not a thing yet.

Wrist: Go see a doctor. Fix that shit.

Alternative: Just go hard!!! or go home!!! and use MOOOOOAAAARRRR DRUGGZZZZ!!!

Ive tried a couple variations and so far this ppl x arnold is the best for me. All the other ones were so boring ( to me anyways ) and quite repetitive and i just got bored of going to the gym. So i chose between just being lazy and quitting or switching it up and so i decided to do ppl x arnold ( also known as batman ). It still has everything needed but it has that switch up mid way through the week which i enjoy alot. I know ppl are saying its not optimal or whatever but I think that whatever allows me to enjoy my training should be my top priority ykwim?

For the wrist, ive got a doctors appointment soon.

 

[Wacky]

I wish I lived in UK...all the steroids are legal there. Like yeah my body will be covered in acne and my liver will be totally fked but goddang it I want to attract men!

tbh i prefer to not use steroids its just alot of hassle but then again i think i have decent genetics ( not tryna sound arrogant ) so just working for a year and a bit will get me a good physique. Im not tryna pack on muscle i just wanna cut fat lol

 

[Wacky]

Run BPC 0.5mg two to three times a day, plus 1mg cartalax, 1mg KPV daily for your wrist. Add in tb4/tb500 3-5mg per week once you have a feel for the BPC.

View: https://youtu.be/GmMfW2kCkeE

Im planning on buying bpc-157 could you tell me more about it please? @Smiter Could you explain it too i saw you mention klow and glow and wolverine stack ive heard of them but like idk enough abt them. Im gonna look into them more n purchase it later on down the line

 

[rettta]

nono im not trying to increase the weight per week, thats just me being able to lift more weight ig from beginner gains. I follow your 3 components too, my goal is to just cut fat idm losing some muscle in the process, i started going to the gym so i could pack on muscle so when i did lose fat i didnt look weird and awkwardly built do to muscular imbalance, im not training for any strong man stuff or being huge it was only to build enough muscle to the point where if i did cut and lose muscle i wouldnt look bad. uh 73kg bicep curl i do 12 reps of it all controlled no momentum. Ive been through this before even with people inside my gym, they think im ego lifting when im telling them my weights and then i show them and they agree its a good working weight. I know my weights sound like im just ego lifting and tryna stack up as much weight as possible, if that was the case i could do like 10kg+ more than what im already doing and rep it out with horrible form for only 3-5 reps but i dropped the weights to a manageable level where i dont need to brace and shake just to control the weight, i went into the gym with the mindset that Im still new and that I wont be the strongest guy there so I always started with super low weights and progressed depending if it felt easy/hard.

Ive tried a couple variations and so far this ppl x arnold is the best for me. All the other ones were so boring ( to me anyways ) and quite repetitive and i just got bored of going to the gym. So i chose between just being lazy and quitting or switching it up and so i decided to do ppl x arnold ( also known as batman ). It still has everything needed but it has that switch up mid way through the week which i enjoy alot. I know ppl are saying its not optimal or whatever but I think that whatever allows me to enjoy my training should be my top priority ykwim?

For the wrist, ive got a doctors appointment soon.

optimal is the workout that you enjoy and will do, dont listen to anybody that says "this is the only way to do it" there are many. Figure out the one you like and stay consistant.

 

[Wacky]

optimal is the workout that you enjoy and will do, dont listen to anybody that says "this is the only way to do it" there are many. Figure out the one you like and stay consistant.

yeahhh i agree whatever allows me to enjoy my training will be best but ofc i gotta follow the basic rules

 

[Smiter]

Im planning on buying bpc-157 could you tell me more about it please? @Smiter Could you explain it too i saw you mention klow and glow and wolverine stack ive heard of them but like idk enough abt them. Im gonna look into them more n purchase it later on down the line

Yeah, sorry about that. I thought your wrist problems were due to an injury. But based on your subsequent posts, I see that the issue is uneven, undue growth in strength leading to imbalance. Your hope to increase your height makes me think you're a teenager. If so, there is an age criteria for when all eight bones of the wrist becomes develoed. Also, I saw one major error somewhere in your workout descrition. Hold on, let me find it.

though is stretching my wrists and doing wrist curls before attempting chest + shoulder excercises.

Never do forearm training BEFORE a major body part training. Do it after. Forearms like calves respond best to high intensity, high volume training. It's rare that way. You can strengthen your wrist with grippers, sledgehammer raises, plate pinch lifts, Sidewinder revolution 2.0

 

[birdwhacker]

Im planning on buying bpc-157 could you tell me more about it please? @Smiter Could you explain it too i saw you mention klow and glow and wolverine stack ive heard of them but like idk enough abt them. Im gonna look into them more n purchase it later on down the line

BPC is dead simple. I don't claim to know exactly how it works, something about getting blood into places that don't get enough blood, but the effects are palpable. I started at 250mcg 3 times a day and went to 500mcg twice a day. Within a few days I noticed that I have no muscle soreness, aches and pains, when waking up, during stretching or workouts. Way easier to get started working out. Back pain reduced significantly. Some benefits to sexual health as well.

People usually recommend using 1mg per day split into two doses for 1, or 2 months before cycling off.

I have some TB4 on the way – TB4 is harder to find, more expensive, and is kind of like the "full version" of TB500. It technically has a shorter half life, but that's not really a concern for peptides. People usually recommend 3-5mg per week, and say that it enhances the effects of BPC particularly in the muscles.

More people describe having side effects from TB than from BPC – sides from BPC are rare.

I'm super excited to add it now that I've been on BPC for a week. I'm only 27, I can't imagine how useful it might be for someone older or with real injuries.

 

[wildweasel]

Im planning on buying bpc-157 could you tell me more about it please? @Smiter Could you explain it too i saw you mention klow and glow and wolverine stack ive heard of them but like idk enough abt them. Im gonna look into them more n purchase it later on down the line

BPC probably wont help you because your wrist probably isnt injured, its just not conditioned properly to use a barbell

wrist pain can be normal on certain exercises as you start working out lifting heavy and bpc isnt going to help, bpc repairs ligament injuries, what people commonly experience with their wrists is instability because they just arent conditioned properly yet. you can condition them by doing routines that are less stress on them, for example, swapping from normal bicep curl to hammer curl, or from bench press to barbell press

1. Drop the smith incline press. swap to barbell incline press. the barbell restricts the natural motion of your wrist, dumbells do not. do dumbell only bench press for about a month, you will be better at barbell with less pain when you return to it.

2. Focus each day on a like muscle group and rotate. For example 3days/week routine: Upper Body Pushing Muscles (chest, tricep, shoulders), Upper Body Pulling Muscles (back, lats, biceps), Lower Body. if you work out 5 days a week, make days 4 and 5 Upper Body Mixed, and Lower Body Hypertrophy

Im going to DM you for other stuff, idk what your goals are, you havent said if you are trying to lose weight, build muscle, get toned, etc and i'd like to help you

 

[Mr. Blonde]

dude asks for help optimizing his workout routine and everyones telling him to stack more peptides wtf everyone

Tell me your goals.

Are you trying to lose weight? Gain strength? Build mass? Cosmetic enhancement? what are you trying to do here

Peptides are the workout.

/S

 

[wildweasel]

yeahhh i agree whatever allows me to enjoy my training will be best but ofc i gotta follow the basic rules

I just dm'ed you. i honestly want to help you here. hopefully your account can reply to DM's

 

[Smiter]

Oh yeah, I forgot this...DO NOT DO ANY PRESS MOVEMENT WITHOUT DOING THE JM PRESS FIRST. Master that shit. 10000 reps.

 

[Wacky]

Yeah, sorry about that. I thought your wrist problems were due to an injury. But based on your subsequent posts, I see that the issue is uneven, undue growth in strength leading to imbalance. Your hope to increase your height makes me think you're a teenager. If so, there is an age criteria for when all eight bones of the wrist becomes develoed. Also, I saw one major error somewhere in your workout descrition. Hold on, let me find it.

Never do forearm training BEFORE a major body part training. Do it after. Forearms like calves respond best to high intensity, high volume training. It's rare that way. You can strengthen your wrist with grippers, sledgehammer raises, plate pinch lifts, Sidewinder revolution 2.0

Im going to look into all of these exercises you stated thanks alot.

Also i didnt know about the wrist bone stuff so Im also going to look into that. Lol i am a teenager ( Im 18 ). Im 6'3 but im kinda greedy on height lol I just think 6'4 / 6'5 would be a nice height to chill at. Im sure I can reach it naturally so Im not too fussed about it ( just a nice hope lol ).

BPC is dead simple. I don't claim to know exactly how it works, something about getting blood into places that don't get enough blood, but the effects are palpable. I started at 250mcg 3 times a day and went to 500mcg twice a day. Within a few days I noticed that I have no muscle soreness, aches and pains, when waking up, during stretching or workouts. Way easier to get started working out. Back pain reduced significantly. Some benefits to sexual health as well.

People usually recommend using 1mg per day split into two doses for 1, or 2 months before cycling off.

I have some TB4 on the way – TB4 is harder to find, more expensive, and is kind of like the "full version" of TB500. It technically has a shorter half life, but that's not really a concern for peptides. People usually recommend 3-5mg per week, and say that it enhances the effects of BPC particularly in the muscles.

More people describe having side effects from TB than from BPC – sides from BPC are rare.

I'm super excited to add it now that I've been on BPC for a week. I'm only 27, I can't imagine how useful it might be for someone older or with real injuries.

Yeahh Im sure it will be useful for older people, my dad has loads of joint pain and stuff I wanted to buy bpc for him to help with those issues, however I dont think BPC will properly fix my issue. I think bpc will act more as a bandage on a wound rather than the wound actually healing ykwim? I think its just my wrist strength lacking behind the strength of all my other muscles. Mainly bc i kinda sorta used to skip forearm training. Whoops..

 

[Wacky]

Oh yeah, I forgot this...DO NOT DO ANY PRESS MOVEMENT WITHOUT DOING THE JM PRESS FIRST. Master that shit. 10000 reps.

BRO I LOVE JM PRESS ITS SO GOOD. Bro everyone I go to the gym with hates JM Press but im like wtf? its literally amazing. Ive never killed my triceps like that before and I just love the ache bc its just lets me know Im working well. And my form for it I watch it like a hawk. Bc of my form ( not tryna toot my own horn ) my friends, who are showing other ppl how to do exercises, call me over to help with form bc they know Im very strict when it comes to form.

Thats why I was kinda hurt. when people thought I was ego lifting