Anson Kwok
Forum Replies Created
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Ya, as I really wanna make my membership worth and train more often, a Upper Lower seems to be the best option for me
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Hallo, Alison, I have post my 4 day full body for in the post, I am training every other day, and I understand your point on fatigue but I hear that JP himself really advocate this kind of training, and that’s also why I am struggling choosing Upper Lower or Full Body, I have done 2 session of full body now, my day one and day 2, and as I said before, I wanna be in the gym a little bit often, so I am struggling and really want to do Upper Lower, but as Jp said FB is one of the best, I am fighting between it, I can’t post my photo and I don’t know why, I am using a web but not the app cause I am a Android and from HK, so I can’t post my physique photo yet
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I mean no movements a must and no movements is unnecessary it’s what works well for you for what you want to bring up and if it’s not about the physique it’s just enjoyment (but the better physique is obviously a by product) I’d do the rdl yes instead of the hammie curl and add the hip thrusts straight after
so I will be doing in the heavy lower day, with RDL Hip thrusts, Belt squat maybe, leg extension and calf press for legs that day right?
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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.
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I am sorry the content was getting auto-correct; what I mean is that hip thrusts are a must in a full-body session? and how do I incorporate it into the plans? Do I have to do a hip thrust, or do I do a hip adduction and hip abduction enough for glute growth?
I want to know what quad-compound to put after doing a RDL.
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Fatigue-wise, I am thinking of putting in the heavy leg work on the last day, which is day 3, so I can have two days rest if needed, and I think it will be enough for quads for only doing one significant compound movement during the meso, no back movement is because there are already plenty of them in day 1 and 2, for hip hinging, I remember JP said curls would be enough for it cause hip hinge movement will be very demanding in the Full Bodywork, how would you guys structure or modify it.
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I am not able to upload my photo, is there other way I can show it to you guys, I trained pretty shit the previous year, I am discovering what is suitable for me and keep changing stuff around, of course I still make some progress and my lifts goes up, but I think I can do much better in the coming years and stop jumping around.