[Daniel]

Hey, so the plan works really well for me for back and legs, but after 4 weeks, my pressing movements stalled, I reduced pressing volume still stalling. Also took 4 days off from training, made no difference, back and legs progress is great though, what would you do in this situation? I already reduced pressing volume to 3 sets total in upper and 4 sets in push and it did not help. Thank you in Advance appreciate it!

[Daniel]

Hey, hope you are doing well, still one of the most interesting logs to follow. How has your relationship with food changed, the last weeks? Are you still working with Meg? Wish you all the best!

If you feel like you dont want to answer, no problem at all

[Daniel]

Hey Kuba, if you wanted to bring up your upper body, would you ever consider, going back to your Push/Pull/Legs/Off/Push/Pull(Density) split? I know you couldnt recover from it in your prep, but now that you are in a off season and recovering from 3on 1 off, couldn’t you also recover from this split?

Best of luck in your future!

[Daniel]

Hey, interesting log to follow. I am always reading it. Good luck for your future and I hope 2025 is a great year for you!

After your coaching with Kuba and Meg, you said you were back with Kuba, is this still the case?
Do you have any coach, that helps you with your situation right now?

Best of luck and definitiv will keep following this interesting log!

[Daniel]

Hey Kuba,

I watched probably every YT Video you uploaded the last 3 years and read your entire Log.

At the start of 2024, you said in an YT-Video your Split would be:

Push

Pull

Legs

Rest

Push

Pull with Hinge

Rest

Now my question: The Volume for chest shoulders etc. was the same in Push 1 compared to Push 2, eventhough after Push 2 you had only 3 sleeps to recover instead of 4. Same for back work.

What was the reason behind this?

And I know you switched back after couple of weeks, was fatigue and less progress the reason or were other factors involved?

And with your experience with this split, if you had to do it again, would you do anything different regarding volume or setup?

[Daniel]

Thank you guys

[Daniel]

Thanks Jordan!

[Daniel]

Hey Kuba, I have a question, If I just want to grow as much muscles as possible everywhere in my body and I am not really advanced in size and strength, what would be your favorite split to build as much muscle as possible. Would it be Full Body eod? Or something else? training experience 2 years.

[Daniel]

Thanks for all your answers!

[Daniel]

Happy for you to send this via instagram dm the link won’t let us click on here

Thanks, I did write you

[Daniel]

I still did not feel recovered at all with lower volume, I also had 1 lower session with 1 day more restday in between and still no progress and the feeling of my legs still a bit sore.

So I will go back to my old split that worked perfectly fine for me: Push Pull Legs Rest Push Pull Rest.

But thanks for your help, it was really fun trying something new, eventhough it did not work as good as my old training for me.

Best Regards

[Daniel]

Good Morning,

thanks for all your replies, my last deload was 3 weeks ago before i switched to Upper/Lower. I am always sleeping 8 hours so my recovery is quite on point. I will lower the volume and see how it goes. If that does not help, I will add an additional restday.

[Daniel]

Hi mate

What pattern are you training on at the moment? Upper/lower/rest/repeat?

If so, you could go every other day, or it may be time to shift to push/pull/rest/legs/rest/repeat.

I trained Upper Lower Rest Repeat.

[Daniel]

Yeah, I will definitely try this routine!

[Daniel]

Hey, thank you so much to everyone for the feedback suggesting I should try an Upper-Lower Split. I’ve watched Kuba’s and Jordan’s videos on the topic and created the following plan. I would really appreciate any feedback.

I would like to train Upper 1 Lower 1 Rest Upper 2 Lower 2 Rest ……

Upper 1

Low Incline Dumbell Press 5-9 9-12

High Incline Smith Press 5-9 9-12

Dips Machine 5-9 9-12

Single Arm Lat Pulldown 6-10 10-12

Chest supported T-Bar 6-10 10-12

Dumbell Lateral Raise 10-15 15-20

Rope Triceps Extension 10-15 15-20

Upper 2

Wide Grip Latpulldown 6-10 10-12

Row Maschine (Lat) 6-10 10-12

Chest Press 5-9 9-12

Shoulder Press 5-9 9-12

JM Smith Press 5-9 9-12

Single Arm Lateral Raise Cable 10-15 15-20

Rope Overhead Extension 10-15 15-20

Lower 1

Preacher Curls Single Arm 10-15 15-20

Adductor 5-9 10-12

Lying Leg Curl 5-9 10-12

SLDL 5-9 10-12

Legpress 5-9 10-12

Leg Extension 8-12 12-15

Seated Calf Raise 5-9 10-12

Lower 2

Sz-Curls 10-15 15-20

Adductor 5-9 10-12

Seated Lec Curl 5-9 10-12

Hack Squat 5-9 10-12

Single Leg Legpress 8-12 12-15

Standing Calf Raise 5-9 10-12