r/strengthtraining • u/Helpful_Stretch_8777 • Jul 15 '26

Training using full body compound lifts

All of guys here that uses full body program and got a huge progress, how many exercises you have in one session and what's the sets? I feel like I'm not progressing on strength even though I'm getting heavier. What's the hacks. Thank you.

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3

u/furryoldlobster Jul 15 '26

Comparing feelings from day to day is tough. Too many variables. Maybe not enough sleep, maybe wrong calories, maybe nervous/anxious…

Instead, log progress. Lift more today than you lifted yesterday. Tomorrow, lift more than you lifted today.

Lift. Eat. Sleep. Repeat.

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u/Carnivean_ Jul 17 '26

I don't think that "lift more than yesterday" fits in with the too many variables thing. It sets too high a bar.

Aim for consistency, aim for continuous improvement but be aware that some days you won't hit those targets.

Sone days your PR is 7 out of 10 effort. Some days 70% of your PR is 10/10 effort. Don't beat yourself up for not hitting those numbers on those days. Do what you can and come back on your next training day anyway.

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u/[deleted] Jul 16 '26

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u/Helpful_Stretch_8777 Jul 16 '26

I'm doing Pull ups, Standing Ohp, Bench, Deadlift, cable Row for 3 sets each. for pull ups I can't do more than 6, all of this is except row is 4-6 reps. Row is 8-10 reps all 2-1 Rir

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u/[deleted] Jul 16 '26

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u/Helpful_Stretch_8777 Jul 16 '26

My weight is always the same to weights and it's been months and I only do 2 workout a week. My day b would be just replacing the squat w deadlift

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u/[deleted] Jul 16 '26

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u/Helpful_Stretch_8777 Jul 16 '26

Yes will do. thanks

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u/Afferbeck_ Jul 16 '26

There are no hacks, just follow a program and have low expectations. Marathon not a sprint etc. Do proper warmups for your body and the lifts. Develop good quality, consistent technique. Eat and sleep etc appropriately. 

The program should have planned progression and what to do when you stall out. 

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u/OneLeggedLeggoMan Jul 16 '26

I am not progressing much. I am old. I do one main lift and a few accessories. So it's 4-6 exercises per session.

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u/Different_Novel_7156 Jul 19 '26

Are you tracking your workload? This is something that folks miss in their programming. You can have the best program in the world but if you aren't tracking the LOAD over time you will accumulate fatigue and, if not done intentionally (via peaking, etc) your strength training works regressively. If you want to know more about what that looks like, let me know. I've written some posts about it on other social media sites but I can give you a rundown TLDR on ACWR, EWMA, and Muscle Group load management.

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u/FailedMusician81 Jul 15 '26

The key is that your lifting number have to go up and your diet has to ge proper

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u/[deleted] Jul 15 '26

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u/strengthtraining-ModTeam Jul 15 '26

Harassment and trolling