Brandon Gilcher
Forum Replies Created
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How’s the training week going to look?
UL R ULU R repeat
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Higher frequency = higher volume, if you add an extra training day ( upper) overall volume for upper needs to come down
would 2-3 sets fine 3 times a week be too much or probably alright ?
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I am also looking to add an arm day and would like some thoughts of taking the biceps off lower B, then running the split as upper, lower rest, upper lower arms. I simply enjoy arm days
if your not recovering well you should always drop some volume early on and see if it helps at all, imo if you are still progressing lifts your probably fine maybe add something intra workout like electrolytes carbs eeas ect for me that definitely helped
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Of course it’s possible. Go for it and see how you like it, how progress is, how recovery is etc
If i’m doing 4 sets each upper day for back and chest if I add another day should I decrease the volume for the other days ?
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If your legs genuinely outweigh your upper (we’d love to see pics to give our views) I’d probably lean to PPL so you can put more focus into your need to develop upper – you don’t need the high frequency on your legs, again, if genuinely they are way ahead.
We’ll i played college basketball and All my strength coach had us train is legs for 4 years and I barley did any upper body lol so that’s the only reason My legs are that far ahead
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Yeah why not, give it ago see how you get on with it. How are you planning out your sessions? What exercises you thinking?a incline chest then flat chest movement then side felt back then arms and abs because my chest and shoulders are the weakest body parts in my physique
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hey this looks fine to me if you can recover and progress from this volume. Its all about what your own body can manage not what we think is right.
okay , thanks i think I overthink a lot when it comes to diet training ect
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Hello Brandon ,
Before thinking of intensifiers , I’d ask a few other questions first .. . How often am I training that body part across the week ? Is it frequently enough ? In the volume across the week ample ? Am I training it hard enough and with maximum intensity before thinking of intensifiers? When it comes to exercise sequence , am I putting it at the start so that I am training it whilst fresh?
If the answers to all of the above are yes then I’d think of an intensifier .. a rest pause or a drop set
I train side delts 2x a week usally 3rd exercise after back or chest I train 0 reps in reserve and abt 6 sets total per week give a set or 2 depending how i feel
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Same for me as Michaela I keep my protein feedings every 2-3 hours eat my pre 1.5hours prior to session and a serving of EAA’s at half way through my session
how much protein do you consume every day 2-3 hrs? i’ve been doing 50g every 4-6 hrs
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Protien feedings are every 2-3 hours , so time it based on your meal before
how much protein should i be feeding every 2-3 hours ? i’ve been doing 50 g every 4-6 hrs
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Yes deadlift variations would be your best option – conventional, SLDL or RDL.
Bent over barbell rows are another option.
Personally I’m a fan of conventional deadlifts and I’m yet to see something with a big deadlift who lacks decent erectors
ok thanks ! you think 2 sets a week would be enough to see decent results if i’m taking the set to failure?
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Potentially waste but that’s not a concern , better to over feed than under . I eat 80g a meal , most of us will be having 60g at least . The very lowest I would have any guy that isn’t really small , is 50g
okay thanks ! i’m like 230-240 so 50g would probably be the best ?
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I like intra carbs
Try to remember the eaa serving is a protein feeding , in essence it’s to replicate a meal . So that’s like you eating 50g of chicken and thinking , ye that’s enough to grow
how many grams of eeas intra do you think are needed do you think 10-15 grams is enough?
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I had it yesterday….
If u made the payment to Apple u have to contact admin and let them know… i had to send an email to let them know that i also couldnt post.
if you logout and back in it will let you post that’s what happened to me
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It can be beneficial : for joints reasons.
Training forarms re inforce your grip and can add some muscle tissue around, to support your wrist and tendons
sometimes arms or back workouts are not enough to get strong forearms.
Basically forearms grow while you grow back and arms, but it’s good to add it complementary with wrist curls
Words from my physio
okay thanks ! do you think doing 2 to 3 sets a week would be enough volume spread across 2 sessions or so ?