[Steve]

Hey Jordan, a question in regard to your intra wo shake. If you drink the peptopro in sips for more than 1 hour during the training, does a protein synthesis occur at all? wouldn’t it be more efficient to drink the peptopro in the middle of the training at once, or just before the training at once?

[Steve]

How much peptopro would you suggest for an intra wo shake? Do you make differences to that in prep and offseason?

[Steve]

Jordan, how would you structure a full-body plan for an experienced lifter (6-7 years of training)?

Recently I was doing a 2 ways split. Now I’m looking to try something new and think about a full-body training 1day on, 1 day off etc.

How many sets per exercise / per week would you recommend?

– ANother question is, how would you replace an MR Set (4×6) through an regular straight set?

[Steve]

hey jordan, u skipped a question of my some pages before
What’s your opinion of JM Press as a rotation exercise for triceps alongside with dips and narrow grip bench?
I believe u have heard of this exercise, its a mix of skull crushers and narrow grip bp.

In your FB livestream u said that, mostly inactive people (eg office work) dont need that much carbs. In terms of body composition, do you think getting in the same calories but different macro breakdowns would make a big difference?

Lets say Im in daily surplus of 200-300 kcal in a lean gain phase with an daily average of 3000 kcal spent calories. Do you think getting ~ 3300kcal with (250P, 400C, 80F) or (250P, 200C, 170F) would make a difference in increase of bodyfat?

[Steve]

Jordan, what’s your opinion on JM press, as a rotating exercise in addition to close grip bench and dips for triceps?

[Steve]

Hi Jordan, what would you set as a max limit for fat intake in the post workout meal?
—
What do you think of this 2-ways split: Day1: Chest/Back/Shoulder/Abs Day2: Arms, Legs, Calves Day 3: Rest then repeat..?`
Goal is to bring up arms and therefore place it at the beginning of day 2 as it won’t influence leg strength. However I find it hard to progress with lifts on arms training them after a whole upper body training..

Cheers steve

[Steve]

Jordan, is there a minimum amount of fat u would suggest for intake i.e. 1g/kg bw? I ask bc one hears alway high carb and low fat, or low carb and high fat. Thus it seems that there is no in between.

[Steve]

Jordan, is wholemeal bread a better Choice than conventional bread postworkout, assuming both being low in fat? Or is there no difference at all?

Regarding training, I favour having just one rotation per muscle group and changing excercises only when I cant progress any further. That way I feel that I can contentrate more on progressing and pushing forwards. What do you think about this in comparison to having 2-3 rotations ?

[Steve]

I saved it a while ago:

4 Way Training Split
Aimed for : Intermediate/Advanced trainers
Training days per week-
4 Days on 1 day off
Example set up across the week:
Mon- Chest & Biceps 1
Tue- Back 1
Wed- Delts and Triceps 1
Thurs – Legs 1
Fri – Rest
Sat – Chest & Biceps 2
Sun – Back 2
Mon- Delts and Triceps 2
Tue – Legs 2
Wed – Rest

The 4 way training split is broken down into, chest&biceps, back, delts&triceps, and legs. As always the highest frequency of hitting each body par is achieved by this set up. As training is 4 days on, it is a natural progression from the 3 way split and also allows for more specifics on individual body parts which is necessary from an aesthetic point of view.
Training Split, Rotation 1
ALL SETS TO ABSOLUTE FAILURE
Chest & Biceps 1:
Flat dumbbell press – 1 heavy set of 6-8 reps
Flat barbell press – wide elbow position to maximally recruit chest contraction without tricep power 1 set 8-10 reps, 1 set normal grip of 8-10 reps
Low incline flies – 2 sets fo 8-10 reps
Cable cross overs – triple drop set, aiming for 8 reps on the first set
Single arm dumbbell preacher curl – 2 sets of 8-10 reps
Z bar bicep curl – 2 sets 8-10 reps
Abs – decline ab crunch – 3 sets of 8-10 reps
Back 1:
Chins – wide grip, 3 sets of 6-8 reps
Under grip barbell row – 2 set of 8-10 reps
Lat pullldown – 3 sets of 8-10 reps
Seated row, narrow grip – 2 set of 8 reps, 1 lighter set of 10 reps with a 2 second squeeze
Single arm dumbbell row – 2 sets of 6-8 reps
Barbell shrugs – 2 sets or 12-15 reps
Hyper extensions – 2 sets of 15-20 reps
Calves – seated calf raise – 1 res pause set with 10 second stretch in between sets
Delts & Triceps 1:
High incline smith press – 2 sets of 6-8 reps
Fla narrow grip smith press – 2 sets of 6-8 reps, 1 deadstop set stopping the bar on the pins at the bottom of the move for 6-8 reps
Seated dumbbell side laterals – 3 sets of 8-10 reps
Z bar upright row – 2 sets of 8-10 reps
Overhead tricep extensions – 1 triple drop set aiming for 8 reps on the first set
Tricep pushdowns – starting close to the cable and setting out each set to work the strength curve, triple drop set, aiming for 8 reps first set
Bent over dumbbell rear delts – 2 setf of 8-10 reps
Face pull – on the cable machine with rope, 2 sets of 12-15 reps
Prone rear delts superset with front plate raise fro front delts- 1 set of 10-12 reps
Abs – machine crunch – 3 sets of 8-10 reps
Legs 1:
Lying hamstring curl – 2 set of 6-8 reps, 1 triple drop set aiming for 8 reps first set
Hack squat – 2 set of 6-8 reps, 1 triple drop set aiming for 8 reps first set
Reverse band leg press – strong foot placement, 2 sets of 6-8 reps
Walking lunges – 2 sets weighted to failure, aiming for 10 lunges per leg
GHR – 2 weighted sets of 8 reps, 1 bodyweight set to failure
Leg extensions superset with seated hamstring curl – 2 sets 6-8 reps
Calves – toe press – 1 res pause set with 10 second stretch in between sets
Chest & Biceps 2:
Incline barbell press – 2 heavy set of 6-8 reps
Flat barbell press – wide elbow position to maximally recruit chest contraction without tricep power 1 set 8-10 reps
High incline dumbbell press – 1 set of 8-10 reps
Low incline fly superset with into a press – aiming for 8 reps on the fly then tucking elbows and reaching failure on the press set
Concentration dumbbell curl single arm – 2 sets of 8-10 reps
barbell bicep curl – 2 sets 8-10 reps
Incline dumbbell curl – 2 sets of 8-10 reps
Abs – rope crunch – 3 sets of 8-10 reps, twisted crunch for obliques
Back 2:
Deadlifts – 1 set 8-10 reps
Chins – wide grip, 1 sets of 6-8 reps
Chins – narrow grip, 1 sets of 6-8 reps
Mid back row – 2 set of 8-10 reps
Low row – 2 sets of 8-10 reps
Meadow row – 2 set fo 8 reps each side
Single arm machine row – 2 sets of 6-8 reps
Straight arm pulldown superset with lat pull down – 2 sets or 10-12 reps
Dumbbell shrugs – 2 sets 12 -15 reps
Calves – standing calf raise – 1 rest pause set with 10 second stretch in between sets
Delts & Triceps 2:
Seated barbell shoulder press in the rack – 2 sets of 6-8 reps
Incline narrow grip smith press – 1 set of 6-8 reps, 1 deadstop set stopping the bar on the pins at the bottom of the move for 6-8 reps
Seated dumbbell side laterals – 3 sets of 8-10 reps
Z bar skull crushers – 2 sets of 8-10 reps
Cable rear delts – 2 sets of 10-12 reps
Tricep rope pushdowns – 1 set of 8-10 reps, 1 set starting away from the cable and stepping in each set to work the strength curve, 3 steps in total
Seated Bent over dumbbell rear delts superset with front dumbbell raise for front delts – 2 sets of 8-10 reps.
Abs –decline crunch – 1 triple drop set
Legs 2:
Seated hamstring curl – 1 set of 10-12 reps
Back squat – 1 set of 6-8 reps
Lying hamstring curl – 1 se of 10-12 reps
Single leg standing hamstring curl – 1 triple drop set, aiming for 8 reps first set
Hack squat – pyramid up in sets of 4 to failure, then pyramid down failing each time
Leg press – 1 set of 10-12 reps
Leg extension – 1 triple drop set aiming for 8 reps first set
GHR – 2 weighted sets of 8 reps, 1 bodyweight set to failure
Stiff Leg Deadlift barbell – 1 set 8-10 reps
Calves – toe press – 1 rest pause set with 10 second stretch in between sets

[Steve]

Gd question

[Steve]

Bump

[Steve]

Corinne, what would you set as a limit for fat intake in the post workout meal?

[Steve]

What are the benefits of carbs from fruits pre workout? When are u having ur pre wo meal?

[Steve]

Is this a fitbit blaze u r wearing in your newest videos? If so, whats your impression? Is the cal tracker accurate?

[Steve]

Hey jordan, what’s the meaning of “75g whey/peptopro”. Mixture of both or one time pepto, the other time whey?