Deficient Vegans Building a Lifting Program
Feb 9, 2026
Clear guidance on building a lifting routine, from full-body templates to three-day splits. Practical tips on choosing exercises, swapping movements, and covering key patterns like hinge, squat, press, and pull. Talk of volume, rep ranges, training to failure, and when to prioritize strength, hypertrophy, or sport-specific power. Advice for beginners on frequency and scaling programs as you progress.
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Romanian Deadlifts As Hamstring Staples
- Use Romanian deadlifts or stiff-legged deadlifts as the main hamstring compound for hip-hinge strength.
- Add lying leg curls or Nordic curls to increase weekly hamstring volume.
Choose Glute Movements To Suit Your Mobility
- Use Bulgarian split squats or hip thrusts to prioritize glute development depending on mobility and comfort.
- Swap to hip thrust machine, Smith, or banded bridges if split squats feel awkward.
Standing Calf Raises For Real Gains
- Train calves mainly with standing calf raises to maximize growth since knee-extended position works best.
- Use high reps and bodyweight or dumbbell variations if you lack machines.