[Ethan Matthews]

Anything where you are bending horizontally to the floor holding a load , will always challenge your erectors . So that being said both will load the erectors. The rdl a touch more even though it does fry hamstrings and then glutes

Would doing a set of each on my density day be a good option as I enjoy both and wanna get the best bang for my buck. I always have a barbell row programmed in after [/quote]

My advice is pick one hinge movement , run it till you can’t progress anymore, then swap it for the next . Rinse and repeat 🔁.

Jordan would start me from the floor , so say a conventional deadlift, once I couldn’t progress we’d go to RDL, rinse again and that would then lead to a BB row , then back to the floor and vice versa .

Danger of running multiple hinge movements is you’ll struggle to recover eventually as you get stronger .

More is not more , less is more . Pick one movement and get ridiculously good at it .

Quality not quantity [/quote]
Okay thank you very much I’ll stick to one and completely rinse it

[Ethan Matthews]

Anything where you are bending horizontally to the floor holding a load , will always challenge your erectors . So that being said both will load the erectors. The rdl a touch more even though it does fry hamstrings and then glutes

Would doing a set of each on my density day be a good option as I enjoy both and wanna get the best bang for my buck. I always have a barbell row programmed in after

[Ethan Matthews]

The JP natural stack has helped me alot and bumped my test levels up. Pre stack I was 9mmol, half a dose sees me around 11 and full dose around 15mmol

Ohhh really defo going to look into it then. Would you say at these levels of test you still been able to build solid amount of muscle

[Ethan Matthews]

there isnt a calculation per say and its very much related to the individual and what you see on blood work.

Personally I would make sure you were getting 20% of macros from fats. – majority made up from good high omega 3 fat sources and then retest after 6-8 weeks

Over time it steadily gone up from 0.001- 12.4. Done multiple tests between these

[Ethan Matthews]

Hey,

Studies suggest around 30% of calorie intake. A mixture of fats for example nuts, eggs, dairy (if tolerable), avacados and oils like olive oil etc.

I get a variety from eggs, olive oil, dark chocolate and beef daily and then salmon on rest days

[Ethan Matthews]

What are your fats at now?

Currently at 70g TD and 85g NTD

[Ethan Matthews]

Not a huge concern but I would be trying to improve this. Ashwaghanda supplementation tongkat Ali. And a high level of good fat in the diet.

Just out of curiosity what is the best way to work out fat intake as I’m currently having about a gram per kg body weight.

[Ethan Matthews]

Not a huge concern but not ideal either.

I would be looking to work on improving this through things such as diet manipulation (more good fats) making sure I am not over training, taking solid health supplements and a potential natural booster like TBJP natural stack

That’s exactly what I’ve been doing tend to keep my fat higher for this reason make sure hormones are best they can be. Is tongkat ali something worth looking in to

[Ethan Matthews]

I agree with the replies above and like Rich said no one split is better than the other. For me a big part is enjoyment. When I enjoy the split I am more invested in that plan and make most progress. In this instance I would go with the split you enjoy the most as likely this will bring the greatest return for you in results

Ok. Think for the place I’m in now I’m really enjoying the density day split so will stick with that until recovery demands don’t allow me to progress with split

[Ethan Matthews]

There’s not a right or wrong here mate

As Phoebe says, if you can recover from it, and provide enough stimulus to progress, then an upper/lower will serve you well

If however you’re making good progress with your PPL set up, don’t feel pressured to switch

No one split is “better”, I think sometimes people think it’s “cool” to be on the more specialised splits. All of them serve a purpose. Pick the one tht best suits your current position, roll with it, then modify

I’ve just really been enjoying the density day split and I think thats still be pretty high frequency or am I wrong. However I find making progress fun so just want to make as much progress as possible [/quote]

Are you progressing on the density day split?[/quote]
Seem some progressions in log book but haven’t been doing split very long yet only a couple months seems the educational vids on it on YouTube

[Ethan Matthews]

There’s not a right or wrong here mate

As Phoebe says, if you can recover from it, and provide enough stimulus to progress, then an upper/lower will serve you well

If however you’re making good progress with your PPL set up, don’t feel pressured to switch

No one split is “better”, I think sometimes people think it’s “cool” to be on the more specialised splits. All of them serve a purpose. Pick the one tht best suits your current position, roll with it, then modify

I’ve just really been enjoying the density day split and I think thats still be pretty high frequency or am I wrong. However I find making progress fun so just want to make as much progress as possible

[Ethan Matthews]

Hey Ethan,

Yes absolutely! If recovery capabilities allow, then yes, try it, see how you get on, track your progress, keep a close eye on recovery and find what works for you.

Just feels like a bit of step backwards not sure of the best way to go about it

[Ethan Matthews]

Both will be a good stimulus.

RDL will have a bigger knock on to glute and ham work, conventional will take a little from your quads, and add a greater CNS stress

Both have their merit, consider which fits best with your wider programme.

Would the RDL have better carry over back to the SLDL in the future

[Ethan Matthews]

If it’s erectors then look to bend over holding a heavy load . As rich says , RDL will be a lot more glute /ham ..

How about a dual dumbbell row ? Or a BB row the way Jordan’s been doing it ?

This is on my density day so I already have the bb row implemented in after this hip hinge really trying to obliterate the erectors in this session

[Ethan Matthews]

Looks like a fine option to me! Really all you can do is try it and see if you like it, how it works for you, and how your recovery is!

Thanks Michaela, I really appreciate your opinion.

I will give it a run and see if it works. I believe my back would benefit a ton from being hit 3 times a week.

The only thing I’m concerned about is my pressing recovery which always takes a bit more time than the other groups. But I guess I can manage that and make it work.[/quote]

Just try it and see! If your pressing takes a hit then you can adjust accordingly! But I’d give it a bit of time first to establish a new base! [/quote]

Thanks for advice, I totally agree.

My new work schedule is supposed to last at least 6 weeks so this should be long enough to see if the split is efficient.

I’m also very excited to give upper-lower a run as I think I jumped to PPL way too soon![/quote]
How have u been getting on with upper lower so far as I’m curious to change to it too as I feel I jumped to PPL too fast too