yeah, it's not ideal. i've been doing friday - sunday for 2 months. gonna go back to weekends only soon.

i don't get much doms these days. not as much as when i started.

3 hours are definitely overkill.
Try to plan for an hour session max.
If you perform the sets with right intensity you should gas out within an hour.

For rows pick a weight that wear you out after say 8-12 reps each set.
After 3 sets move on to other exercises.
Forget about variation for now.
Keep everything simple and enjoyable.

You could google “train for strength vs hypertrophy” & “training to failure” to learn more.

i don't really train to failure. most of the time, i'm the only guy in the gym. nobody will be around to help if i screw up. so, if i feel like the set starts to feel easy, i increase the weight.

sets are in that 8-12 rep, depending on the exercise.

This post has been edited by spursfan: Dec 27 2022, 09:15 PM

Use machine. Can go failure, safer and more muscle gains than free weight

any of you guys experienced rotator cuff injury? how did you guys solve the issue?
i have supraspinatus tendinopathy on my left shoulder. it's been bugging me for a while.


not much machines in my gym. it's a very very basic gym.

I had tear in middle of supraspinatus.
Do physio so it does not happen again + 2 months break to let it heal.