Today’s leg session was short, focused, and brutal in the right way. No fluff just intent. Warm-up (10 min total) • 5 min easy bike to get blood moving • Dynamic lower-body mobility (hips, knees, ankles) Main Work • Back Squat– 2 warm-up sets– 2 hard sets to failure– 80 kg → top set at 100 kg • Lying Hamstring Curls– 2 controlled sets to failure • Split Squats– 2 sets to failure (slow and painful, as they should be) • Leg Press– 2 strong sets to failure • Standing Calves– 3 sets to failure, full stretch every rep Finish • Dynamic stretching to bring the system back down Why this works: I didn’t chase volume. I chased quality reps, proximity to failure, and recovery. When effort is honest, you don’t need endless sets. If you train legs but always feel wrecked and not progressing, try doing less but doing it properly. Curious: Do you feel your leg days fail because of too much volume or not enough intensity?

Welcome to the 4H Growth System 👋 First — Introduce Yourself 👤 Create a short intro post and include: 1️⃣ What's your name, and your training experience (how long you’ve been lifting) 2️⃣ How many hours per week do you realistically train 3️⃣ Your main goal right now? What do you suspect is holding you back?

Here’s how I trained today Warm-up (15 min total) 10 min light biceps work to get blood flowing 5 min joint prep (shoulders, elbows, wrists) Main Push Session (~40 min) • Machine incline chest press 1 warm-up set– 2 hard sets to failure • Machine lateral raises 3 controlled sets to failure • Dips 3 sets × 12 reps (all to failure) • Triceps extensions– 3 solid sets • Biceps preacher machine– 3 controlled sets Finish 5 min full upper-body stretching If you trained today, what did your session look like? If not, what’s the next workout you have planned? @Marvett Nelson @Yassir Akho @Michael Russo @Jessica Grant @Tai Kontouli

I want to train 5 days a week in the mornings and eat like my blood sugar depended upon it(it does). I already have a diet from my doctor I just need to stick to - oatmeal for breakfast, eggs and bacon on weekends, a nice indulgent yet well rounded lunch, and only proteins and veggies for dinner. No snacking, not even fruit! Training would look like probably lots of cardio with weights mixed in afterward. I like how cardio makes me feel. But I need to work on my whole body, not just what jogging can do for me, you know?

If you had to be honest: training 3–4 hours per week isn’t hard because of effort, it’s hard because of one constraint that keeps showing up. So I’m curious: Right now, what’s the biggest thing limiting your progress within a 4-hour week? Comment with the one that hits closest.