[Joan]

Great upper session

Prime flat x 6 x 6

Atlantis shoulder x 6

Pushdown x 6 x 7

Lateral x 6 x 6

Pulldown x 6 x 6

Lat row x 8

Upper back row x 6 x 6 x 7

Upright row x 8 x 6

Abs x 7 x 7 x 6

Legs tmo

HI JP, just wondering at 4 sleeps on the modified FB you said 5 sets for push is what you can recover from, for U/L I see is 3? What’s the reason behind don’t having a tri press on this sessions?

[Joan]

𝐏𝐇𝐘𝐒𝐈𝐐𝐔𝐄 𝐏𝐇𝐎𝐓𝐎𝐒 ->> https://drive.google.com/drive/folders/1GhP7BQ6-QNur-Lmvy9ltsdCPztbMGcuH?usp=sharing

[Joan]

Thank you!

[Joan]

Thank you so much guys, you’re the best, I will eat whatever fruit I like each meal according to your recommendations

[Joan]

Thank you guys! Will do

[Joan]

Jordan out of curiosity for how long have you been using 0.5kg plates? Btw I bought microplates in pounds, excited to use them

[Joan]

i can’t go to gym on wednesday, which split do you recommend me for this ? and i actually don’t really like push pull legs split so i don’t know…

Monday- Upper
Tuesday- Lower
Wednesday- rest
Thursday – Upper
Friday – Lower

[Joan]

Ability to produce force retains due to neurological adaptation . Downsize and lose muscle , still retain ability to very quickly recruit all muscle fibres still available .

Start to increase muscle size again , you now have to create an adaptive stimulus above your baseline strength to cause addition of new myofibrils

Not sure what your talking about with sarcoplasm , that basically never factors into anything at all , ignore anything to do with that

Got it, thanks

[Joan]

JP I was reading your IG post when you mentioned when you lost 50 pounds of muscle your retained 75% of your strength. If the more strength you have the more muscle you have, how is that possible? My thoughts before asking this question are: Maybe it has to do whether the actual new myofibrils capable of producing the force while you gain strength, or the sarcoplasm surrounding those fibers that reduces in size so your muscles as well?

What causes a bigger sarcoplasm? Is it PEDs, water retention because of more carbs?

[Joan]

Personally I have been doing this FB split for 4 months now with no issues at all with high reps, so no, it is not almost impossible as IG influencers say

[Joan]

Joan that makes me so damn happy to hear , then after you have done that process , if you feel like your eyes are maybe lying to you or your struggling to trust your own decisions , that’s when it’s time to ask someone else for confirmation , but that’s very cool to hear your starting to think more , you will get So much further when you challenge yourself to find the answers

Will do JP

[Joan]

Joan , so , asking me what you can gain as your rate of gain , imo , is a silly question . Reason being , you are looking at yourself monthly and assessing , and tracking data .

All you have told me is your natty , that’s about as useful as telling me your eyes are blue

In tbe bb world , people are obsessed with asking questions they should never ask anyone else

The question I want to ask you now, because you have the exact data, how much have you been able to gain each month and it seem to stay fairly clean ?

( see how this has gone from you asking me, me having zero clue because I have never seen you , to me asking you and you will be able to give me a very precise answer lol. So the real real question is , why would you ask me in the first place lol? This is the part I simply don’t understand with bodybuilding atm

You’re right JP, I am starting to get it now, that’s why I am here, you and all guys here push me to think and use my eyes. I think the problem has been social media for everyone, trying to know exactly what to do and to expect without even trying and experiment , and now thanks to you and this platform I think to myself that’s silly. I got it, use my eyes, use my common sense, try it and adjust if it is necessary and find out what works best for me.

[Joan]

Thank you guys

[Joan]

In fact I will answer but only if I get an answer back first

Do you look in the mirror after a month and go , yup still lean , or nope bit soft . Do you do that ? Answer me and I will answer you , that’s fair

Yes I do and also I measure bf every week with a caliper

[Joan]

Chest is tender , annoyinggggg !! Going to need to be super fucking careful on it

Pull today , no lower back loading

I’m floating around 275 , im in no rush to increase cals and just letting the drugs do their thing.

Small comment on post show rebounds

Ok , so we have alllll blown up post show , i don’t know a single person who hasn’t , however the rates at which you can add contractile tissue do not change much ! Yes your super sensitive to carbs and insulin and sleep increases and you have all the tools there to maximise growth, but the rate at which we can actually add contractile tissue , is limited . It’s like one man building a house , sure you can get a fucking beast who can build fast ! But one man can only build so fast ! So if you Chuck all the tools , all the food , all the drugs , the building can only occur , so fast

So I would say , realistically , your looking at 1-1.5 pounds a month of actual contractile tissue b, if your super freaky , you can do 2 pounds a month of actual contractile tissue.

So if you go up 30/40 pounds in month one , you have still only added 2 pounds of tissue! And when you diet back down , the rest will just be gone again . Pushing yourself up super fast , will cost you around the 8 week mark I will say , that’s when you will then start to turn into a melted candle , and your training will go to shit and you will need to mini cut, and in that 8 weeks you will of gained 3-4 pounds of stage weight , if you trained really damn hard and got straight into progressive overload! A 6 month well executed offseason , can defo see a 12 pound increase in Stage weight , but man you have got to be on the money to get that , and blowing up post show is the fastest way to fuck that all up

That being said , we have all done it , I feel agajn it’s one of those things you have to do and learn from and then diet back down after to go, oh fuck I gained lirerally no muscle because I had to diet so hard to get the 50 pounds of shit weight back off , or you can listen to me And try super super hard to not do that and actually make some progress

JP for a natty how much weight increase should I aim per month, I guess 1lb? (Maybe 300g of muscle monthly?) With drugs you’re able to build faster right? So a natty would have to go even slower is the logic I am guessing, don’t know I just want to be more clear on that.