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PaperclipPerfector  1d ago (text post)   1523 thread views

Small-Scale Question Sunday for January 18, 2026

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I'm thinking about changing my gym routine. I previously did the stronglifts 5x5 program (squats, bench, rows, overhead press, deadlifts). I was getting good results out of that for a bit until I started getting back pain and plateauing. I've started trying my friend's routine, which is 4x8 of lots of different isolation exercises.

I'm not sure now which routine to go with. The new routine is a lot faster. My body gets a lot sorer, but I don't feel as exhausted energy wise. There's lots of contradictory info on what types of exercises are good for what. I'm primarily trying to get big and promote testosterone production. So compounds or isolation?

How many days a week can you commit to the gym?

Right now three. For the next few months I can probably push it to 4/5.

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