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Today we’re doing a shoulders and legs workout. Fasted training. I usually workout around 5-6 pm after one or two meals but today I was busy in the afternoon so I trained in the what I call morning.
Alright, so the first exercise I did was the Standing Press – Reverse Pyramid Training Style. I decided to lower the weight I’m using in my first set from 65 kg to 62.5 and I did 6 reps.
The reasons I decided to lower the weight was because for 4 weeks in a row I could only to 3 or 4 reps with 65kg, I consistently failed to add that 5th rep. So I started to become afraid of this exercises – I was nervous that I was going to fail again.
What I learned is that you cannot progress a lift that has been stalling for a long time by doing the same thing. You either have to change the exercise or change the rep range.
At first I wanted to change the exercise but I decided to lower the weight to one I’m comfortable with and build back up from there. We’ll see how things go.

Next I did some hanging lateral raises. This is a variation I’ve seen Mike Matthews from MuscleforLife doing and I got curious to try it out.
I’ve been going the conventional lateral raises for month and I got so bored with them, I needed a change. That a top tip right there: When an exercise stops being fun change it. If you hate an exercise you’re not going to make progress on it anyway.
Just make sure that you’re doing high reps of the side delts. If you’re using a weight that is too heavy you’ll feel it in the joints instead of the muscle.

Then I went and did Leg Press. If you want additional leg size you can do either leg presses or squats or both. If you’re more interested in full body strength, then go with squats, those strengthen your entire body.
Something that’s worth mentioning here is that your legs can take much higher volume than other body parts. This is why I’m doing 5 sets for leg press.
I remember seeing a video from Jonnie Candito doing about 400 reps on squats with 225lbs on the bar in a single workout. Try doing that with any other muscle group and you’ll end up in the hospital for sure.

Alright, then I moved on to Leg Extensions, again higher volume and higher reps. The great thing about leg extensions is that they hit the vastus medialis (the teardrop-like muscle on the inside of your leg) uhmm they hit this muscle group very well. Developing that muscle will give your legs a much more aesthetic look than developing the quads.

And at the end of my workout I’m doing Skull Crushers. Skull crushers are my favorite triceps exercise because it allows for regular loading in weight. Because I’m using a bar I can add those very small plates and increase the weight by only 1kg at a time.
This is very important because the less weight you can lift on a certain exercise, the larger the percentage increase will be when you add weight. For example if you’re doing skull crushers with 30kg and you add 2.5kg on the bar, that’s a 8% increase in weight. You’re going to lose reps for sure.
With micro loading you can add only 1kg or less on the bar, increase the weight by only 2-3% and your progress will be a little faster. Because it’s easier to slightly increase the weight than it is to add reps.

And finally at the end of the workout I did some abs. Leg raises.