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@DeanTTraining How do you do SLDLs, with perfect form and easy to set up?

The idea is to do ~2 sets of 5-10 reps with 2-4 different exercises spread across two sessions spaced evenly throughout the work This produces ROBUST & SUSTAINABLE muscle growth Example 1: Monday - 2 sets of Machine Preacher Curls - 2 sets of Hammer Curls Thursday - 2 sets of Dumbbell Curls - 2 sets of Hammer Curls Example 2: Tuesday - 2 sets of Seated Leg Curls - 2 sets of 45° Extensions Friday - 2 sets of Prone Leg Curls - 2 sets of SLDLs

@DeanTTraining What if you keep ur legs straight but push higher. Or is it better to just tuck your knees in and push as up as possible?

Death, taxes, and people thinking they’re training their Abs when they’re actually training their Hip Flexors I can’t believe people are STILL doing this in 2026 CANNOT BELIEVE IT

@DeanTTraining youtube.com/shorts/7cvbpli… Dean is this good setup tutorial for cuffed low to high cable flys? Or is it not that accurate?

Nope One tall glass of this per day every day is still the ONLY WAY to lose your love handles: (I will be sure to update you guys right away if this ever changes)

@DeanTTraining Thank you for this Dean, gna start doing this, I was trying to manage push pull legs but finding that too difficult.

The BEST 5x Per Week Workout Plan you could EVER dream up: Day 1: Upper Exercise 1: Incline Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Cable Lateral Raises — 3x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Curls Supinated Grip W/ Upper Arm Support — 3x5-10 @ 0-1 RIR Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR Day 2: Lower A Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR Exercise 4: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 5: Glute Bridge Machine — 2x5-10 @ 0-1 RIR Exercise 6: Calf Press — 3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 3x5-10 @ 0-1 RIR Day 3: OFF or Zone 2 Cardio Day 4: Pull Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 5: Rear Delt Fly Machine — 2x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2x5-10 @ 0-1 RIR Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 3x5-10 @ 0-1 RIR Day 5: Push Exercise 1: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 5: Machine Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Incline Cable Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR Day 6: Lower B Exercise 1: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 3: SLDLs — 2x5-10 @ 0-1 RIR Exercise 4: Leg Press — 2x5-10 @ 0-1 RIR Exercise 5: Calf Press — 3x5-10 @ 0-1 RIR Exercise 6: Adduction Machine — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 3x5-10 @ 0-1 RIR Day 7: OFF or Zone 2 Cardio

@DeanTTraining Is the gym group body scan thing accurate. What if some of us can’t afford to do dexa scan?

As a man, you should spend your ENTIRE LIFE between (roughly) 10-12 & 15-17% body-fat There is one exception to this rule: You may go <10% if competing in a show/just looking to show off ZERO REASON to ever go north of ~17% (NFL linemen & the like exempt) NOT UP FOR DEBATE

@DeanTTraining @DeanTTraining is the body fat thing that I stand on in the ‘gym group’ accurate. Shall I use that as my body fat marker?

How to Bulk PROPERLY: • A small surplus (~200 cal/day) is plenty….more ≠ better • Aim to gain ~0.5 lb/week (1.5-2 lb/month) to minimize fat gain • Set protein ~0.8-1g/lb, fats ~0.3g/lb, fill the rest with carbs • Carbs drive performance…bias intake around training ideally •Eat mostly whole/minimally processed foods….just increase portions vs cutting (food choices should stay similar regardless of phase) • Spread intake across 3-5 meals with consistent protein • Track calories, bodyweight, and steps daily….weekly averages matter most, not single days • Adjust calories ±100-200 calories per day and/or ±1000-2000 steps per day based on weekly trends • Stay in the 10–17% BF range (men)…don’t get too fat • Get enough high quality sleep each night Above all: Adherence > Perfection CONSISTENCY DRIVES RESULTS

@DeanTTraining You know the floor at the bottom can you shift it upwards or downwards depending on your height. I never know exactly what position to lay my chest on. I’m going to try the yoga mat thing but also where is your chest meant to be aligned with?

Dudes will live their entire life with the Back development of a 14 year old boy simply b/c they refuse to do their Rows WITH Chest Support rather than without It Is Honestly INSANE

@DeanTTraining I see thank you. So play it safe even if the weight is easier until I can safely do the next weight.

@Iyazio You probably need to reduce the weight

So many people And I mean SO MANY PEOPLE Are still absolutely SLEEPING on the difference Upper Arm support makes on Bicep Curl variations Do NOT be one of these people! Setup & execute like Coach Francis does here and watch your Biceps BLOW UP

@DeanTTraining Damn fairs lemme try that

@Iyazio Try this You’re welcome in advance

Chest Supported Smith Machine Rows If you… - Nail the setup - Keep your chest GLUED to the pad - Forcefully flare/drive your elbows back …prepare to add SLABS of muscle to your Upper Back These work very well in place of Chest Supported T Bar Rows if you don’t have one!

@DeanTTraining Dean, how does one make the lower portion of the leg not look skinny. Can you build muscle mass in your lower leg. Like the anterior tibialis muscle and calves?

I’m not kidding when I say this: These 2 machines are basically IRREPLACEABLE in your resistance training regimen You simply will not be able to get the same stimulus long-term using other exercises We always say “there are no must-do exercises” But these are kindaaaa MUST-DO

@DeanTTraining Are your meal plans halal friendly? No pork involved. And what’s a fair price 👀.

@Iyazio 🤝💪🏻

200 GRAMS OF PROTEIN @ ONLY 1500 CALORIES Meal 1: - 3 whole eggs - 5 servings egg whites - 2 Greek yogurts Meal 2: - 8 ounces of chicken breast - 1 servings of broccoli - 1 Greek yogurt Meal 3: - 16 ounces of 93/7 Ground Beef Total calories: ~1,500 Total protein: ~220g Total carbs: ~40g Total fats: ~50g Inb4 “this is too low in carbs” 1) I’m just trying to show you this much protein can be hit with sufficient fats at a very low calorie number 2) I’ve ate like this plenty of days while dieting

@DeanTTraining Legend

@Iyazio 5467042330872.gumroad.com/l/qnrxhz

@eibrahim @Anto_sss Elaborate on the process, do you have any threads instruction guides?

@Anto_sss Used claude code to build a desktop app to automate building through multiple phases. I just moved the entire app logic into an openclaw setup

2pm, i have a great idea 3:30pm, launch a fully working app 10am next day: there is 17 other identical products launched. it is so cheap now, it's almost free. crazy times.

@srgtrades Close above I think we push higher slightly then drop?

nice lil retracement to end this week with a clean classic killzone setup? or am I asking for too much $DXY

@DeanTTraining I feel like my whole lower legs are finished after 3 sets on pendulum squat. Then I end up just doing some hamstring curls and hip thrusts for glutes or adductor or abductors.

LEG EXTENSIONS BEFORE SQUATS If you look at most of the programs I post here for free, you will see I almost always place Leg Extensions ahead of Squats Here’s why: Generally speaking, Leg Extensions are hardest in the SHORT position (that is, they are hardest at the TOP of the rep when the Quads are fully contracted) Short position work tends to be LESS fatiguing than lengthened position work (Squat variations are hardest in the LENGTHENED position — that is, they are hardest at the bottom of the rep when the Quads are stretched) So, by programming Leg Extensions first, the drop off in Squat performance is less than the drop off you’d experience in Leg Extension performance if a Squat variation were to be programmed prior (at least in theory) FWIW, there is an argument for doing Leg Extensions after hitting your lengthened biased work (which is why I sometimes program it) but that’s a story for a different day A subtle but GOATED fatigue management play!

@DeanTTraining Appreciate it, go to account. Learnt so much already in a month.

@Iyazio I think the pair of push downs + overhead extensions covers the triceps pretty completely yes Probably 3ish sets of each in a single session is where you’d roughly want to cap volume Could do 2-3 overhead, 2-3 push downs, 2-3 dips if it was an arm day or something

This exercise right here is also EXCELLENT for the Triceps Guys, You can honestly do SO MUCH with just an adjustable bench and a cable tower It’s amazing how many gains people are missing out on because they’re too lazy to take 35 seconds to set things up Mind-blowing tbh