[Anson Kwok]

Can JP help me out on this question

[Anson Kwok]

I have started to do the full-body stuff, but I feel a bit, rest the whole weekend, and I will do my full-body D tomorrow. Based on the photos I provide, I want to ask whether I should go on a surplus or cut it down first and how my diet and food will align with my training. Thanks.

[Anson Kwok]

The fortitude training stuff is tempting and keeps training fun, I think I might incorporate muscle rounds and pump sets later in the training week. Dr Scott’s Ebook includes a lot of knowledge and provides the rationale that Jordans used in the full body templates, masters of masters.

[Anson Kwok]

I will be taking Jordan’s words as he said for total body training, and I bought the fortitude training book is some of the muscle rounds or pump superset strategies can be used in the later week on the meso, like weeks 7-8, to increase the intensity and deload?

[/quote]

If you are dieting using intensifies like supersets is not necessary, stick to straight sets. If in a calorie surplus you could add in the odd dropset , personally stick to straight sets and take them for every ounce of progression you can. The likelihood at 7-8 weeks adding this in won’t help your recovery at all if anything that deload will be needed even sooner [/quote]
Understand that Marc, I would try the fortitude intensifier’s later in my training days, it’s too early for me now to use those,I will build a good foundation first

[Anson Kwok]

I will be taking Jordan’s words as he said for total body training, and I bought the fortitude training book is some of the muscle rounds or pump superset strategies can be used in the later week on the meso, like weeks 7-8, to increase the intensity and deload?

I have seriously go through the fortitude training and realize its for very advanced training, I should step away from it

[Anson Kwok]

I will be taking Jordan’s words as he said for total body training, and I bought the fortitude training book is some of the muscle rounds or pump superset strategies can be used in the later week on the meso, like weeks 7-8, to increase the intensity and deload?

[Anson Kwok]

Can I have some Critique on that Jordan

Day 1 Heavy Lower

Seated leg curl

Hack Squat

Adductor

calf press

incline press machine panata

machine overhead press panata

close grip chest press machine

wide grip lat pulldown mahcine

wide cable row

rope extension

one arm db preacher

Day 2 Heavy Upper

Incline Smith

Shoulder Press (thinking using another machine or a DB

close grip smith machine press

Neutral Grip Pulldown

Chest Supported T bar row

Cable Laterals both arm

Tricep Bar pushdown

Preacher curl

one legged leg curl

pendulum squat

one legged leg extension

one legged calf press

Day 3 Heavy Lower

RDL

Squat variation (should be a belt squat can anyone give another alternative)

leg extension

standing calf raises machine

Flat chest press machine panata

pin loaded shoulder press machine

assisted dip

wide grip pulldown cable

chest supported row machine

single arm cable lateral

cross body tricep extension

seated incline curl

Day 4 heavy upper

low incline db press

high incline smith

dip machine

assisted pull up

chest supported db row

db laterals

single arm overhead tricep extension

incline cable curl

lying leg curl

hack squat (another machine, cause I train in a different gym, and the leg press in here is shit, it is a hammer strength one)

abductor

calf press

I think about where the hip thrust needs to be and what other tricep compound movement I can have rather than a dip machine cause there’s only one in that gym; also, can an upright row be included for shoulder compound work, or is a press needed, I don’t want belt squat cause the belt make me have some pain so I am thinking any alternative and that’s my plan for the full body training.

[Anson Kwok]

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[Anson Kwok]

Oh I can post it now

[Anson Kwok]

.

[Anson Kwok]

I can’t even post the photo from PC, you download it down and post it up?

[Anson Kwok]

I mean I can’t post my photos too

How did you fix it

[Anson Kwok]

Post some pics here so we can see what your body comp looks like and we can better advise you on this!

[Anson Kwok]

How you fix the problem I am suffering the same issues too

[Anson Kwok]

Jp has a warm up protocol in this page and also a Upper Lower templates in Instagram, you can have a look in it