[Clare Barks]

Today has been a typical rest day, starting with a run, online check ins this morning, then face to face clients this afternoon. I’ve got a few jobs to get done tonight and over the next few days before I go away on Monday, so a busy weekend ahead.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Have you given this a try yet? If so, how are you getting on?

If the arm day doesn’t take away from any of your recovery and you’re still progressing in your other sessions, then I don’t see a problem. You may, however, find that you need an extra rest day.

The only way you’ll know is to give it a go.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

I’ve replied on your other thread, but I would go with Upper, Lower, Rest, Upper, Rest, Lower, Rest.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

So I can train five days a week I just can’t train on Sundays so the two on one off repeat is hard for me because Sunday comes. I can’t train that day but I can train all the other days so I was thinking to do upper lower upper rest, lower upper, and the upper body days have the same volume as full body days and the lower body days have upper lower volume, but if it’s more beneficial for me to go upper lower rest upper lower rest rest, I would do that so just let me know!

I would go with Upper, Lower, Rest, Upper, Rest, Lower, Rest

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Legs today and another good one. Great connection and progression on both pendulum and leg press.

This afternoon has just been client work. I’ll get out later for a walk in the sunshine once I’ve finished 🙂

Lying Hamstring curl x 2
Adductor x 1
Pendulum squat x2
Banded Leg/Hip Press x3
Leg ext x 2
Abductor x2

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

If you can recover and progress from that, then great. You may find that training 3 consecutive days becomes a bit taxing, which may affect your progress, but if you’re relatively new to training or a general gym goer you may find it works for you. I think a 2 on, 1 off or 2 on, one off, 1 on, 1 off approach would be more sustainable and reap more progress.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

I think this is over complicating things for anyone, especially beginners. The basis is lifting with good control and with a full ROM suitable for that individual. Bracing, breathing and training to failure are also important, but will be learnt over time.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

This has likely been caused by improper form and overloading the wrist with too much weight and volume with this technique. Rest is obviously the first port of call, as well as the use of anti-inflammatories if necessary. Then using re-hab exercises to release the tension, as well as strengthen the tendon and training around the pain with minimal weight initially. Using wrist wraps (not straps, the ones that just support the wrist) when training will help to give you some support too. Other than that, you could look to healing peptides such as BPC-157 and TB-500, alongside natural joint and connective tissue health supplements in the TBJP Nutrition Joint stack.

The cyst on the other wrist can be drained or removed if it’s causing pain or aggravation, but most are left alone and disappear overtime. It depends on what type of cyst it is and whether it needs removing.

Thanks for the advice as always[/quote]

Always a pleasure. Keep us posted on your recovery and how you’re getting on.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

An excellent upper session today. I’ve outlined below what I did. I tried out the new machine for RDLs, which felt really nice, so I will switch out deadlifts for these for a while and see what progress I can get. I’ve also switched out dips for an incline press.

Last night we finally booked our holiday and will be going to Alicante for a week next Monday. I’ll continue to train up until then as normal, then will keep you posted as to what I do when away.

Close grip Lat Pull down x2
Machine row x 2
Reverse Hyper x2
Machine RDL x2
Incline chest press x 3
Tricep Press down x 3
Hanging Leg raises x3

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Today is a rest day. A run first thing, then I had some online client check ins and housework to get done this morning. This afternoon I’ve had two massage clients, then got out for a lovely walk in our local country park. The weather is beautiful today, so making the most of it!

I have one more online posing client to see later on, before I’m done.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Hi Rich,

Thank you for the advice. In terms of programming the upper/lower sessions would it be a case of just separating the whole body split and adding an extra set to the exercises?

Watch the Education video on how to set up an Upper/Lower split or watch the video on Jordan’s You Tube channel. This will give you more of an understanding and enable to write something up for yourself.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Back in the gym today for a Leg session. Another good one! I’m having a decent run of training right now and progressing nicely again. I have plans to go away on holiday at some point at the beginning of August, no firm dates yet until we book, but I’ll be training as usual up until I go. When away, I’ll go with the flow, depending on how I feel and what’s available, but will take it as a de-load and pick things up again and back to routine as soon as I’m back.

Lying Hamstring curl x 2
Adductor x 1
Hack squat x2
Leg Press x3
Leg ext x 2
Abductor x2

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

You don’t need to over complicate things. Have two sets for your compound work, with differing rep range targets; and stick with that for now. The first set, as Kuba states, aim for 8-10 reps and for your back off, 12-15. The first set will be your heavier load set and the second, slightly lower loading to hit the target rep ranges.

Back off sets aren’t there for when you don’t feel like lifting heavy, they are working sets, just like top sets and should aim to be progressed with as much effort.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

A rest day for me today. I did a slightly longer run this morning.. around 6km, then I caught up on some jobs at home before my husband and I went out for the rest of the day. It was our Anniversary yesterday, so we went out for lunch to celebrate and had a lovely walk in the sunshine along Poole Quay and stopped for a couple of drinks. We’ll probably choose a film to watch later too.. any recommendations welcome!

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Hey guys thank you again! Got the points. Thought about reading your texts before the workouts to make sure to progress.

Next question: During a cut, do you think prioritizing weaker muscle groups is helpful? Jordan mentioned on his stories how he would set up an upper if arms oder shoulder would be weak (mostly change the order to hit the weak ones fresh). Or not the right time? My perspective was, if this helps gaining, maybe it also helps when holding muscle is the most you can get (if cut reached its second half…).

It will always make sense to prioritise weaker body parts, whether gaining or cutting. So set up your training to make sure you are able to hit those areas with the most energy, with adequate volume and frequency, in line with your recovery.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.