oscar Young
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Hello team,
Long as day of travelling yesterday. I’ve come back home to Africa last minute to see the family & you know what , it was the best thing I have done .
When it comes to deload , refreshing , having a rest or whatever you want to call it , there’s nothing that beats hanging around the people who love you . It’s awesome ..
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Leggies this afternoon….good session & progress made across the board . Pendulum felt sooo heavy from the first rep ..but managed to squeeze 9 reps , 5kg up
… happy man tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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It comes down to preference. So long as your humerus (upper arm ) finishes as close to the midline as possible, that’s all that matters
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PULL
BIG BIG session this afternoon. I am so made up .. think I am slowly back to being myself.. big big tingsss . So happy.
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Great explanation mate!
Would you ever toy with the idea of decreasing the leg volume and maintain the frequency?
Yes off course … that’s an option too . Away for 9 days so should be able to worlk this out properly. And if in doubt , I’ve always got Jordan in my corner to bounce off with stuff like this because I don’t think there’s anyone who understands training better than Jordan .
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Hello Filip ,
It’s important you progress your lifts regardless of split . When in a deficit, at some point your lifts will take a hit . But the goal is to control all other variables like recovery, hydration, sleep and stress management so that then you are able to scrap and progress your lifts even at the back end of. And if volume is tapered accordingly you should be able to progress your lifts all circumstances considered. Push tends to be the first one that suffers for most . But otherwise, with ample recovery you can bully other lifts to the end .
If you were doing full body in a surplus, I’d stick to the same split in a deficit.
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Push this afternoon… decent session , all lifts progressed and very very happy with how everything felt . Grateful for being able to move my body finally . We take it for granted so so much
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Oscar, what are you thoughts on the upper/lower split now that you have given it a good run?
What were the positive/negatives for you?
What factors forced you to revert back to a push, pull, leg split on vs upper/lower
Hello Michael,
This is a cracking question and one I wanted to cover in detail in the next few weeks as I’ve been run down and ill of late . So the sessions have been quite patchy .Upper/lower was simply amazing to me .. it was my first time running it and the results spoke for themselves. However my legs were responding at a speed that was starting to get concerning … in a good way . But it started looking like my lower was overtaking my upper, mostly from the rear shots .
So I thought maybe flirting with a push /pull / rest / legs / upper would be a shout . That way give my upper the frequency it needs as it’s the priority then bump volume a bit in the leg session.
I am yet to try this as I am away over Easter for 10 days . That should give me the rest I need and when i return, I’ll try the new split and feedback.
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Hello Beni,
The plan itself is decent. The volume bit and the intensifier bit , even tho not my preference, i would advice you to keep an open mind try things out first and if it’s too much I’d give feedback to coach and ask him to adjust .
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Half of the problem here if I am guessing right, will be set up and execution which is always my first go to . Most of the time of a body part is lagging is because we don’t know how to train it. Then obviously we can look at the frequency and volume aspect .
But Adding more volume on top of less quality volume is a good way to just add more fatigue, without an additional stimulus for muscle growth.
So, before just adding more. Really try to make sure each rep is quality.
Then, if you can honestly say each rep is quality, the increasing volume is a consideration if the stimulus needs to increase only then .
I will try to fix my form then as I don’t think it’s as perfect as it could be. Also do you think I should up my rep range? I have been doing 5-8 reps for arms because I like lifting heavy. Do you think I should up the reps to like 8-12 so it’s easier to have better form?[/quote]
I would definitely go on a higher rep range such as 8-12 , perfect form and technique before coming back to 5-8.. and once you can do sets with perfect from in the higher range , then I’d slowly creep the load up whilst standardising your formtb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Today was a good day . We did some pull work and even managed to progress things . So that I shall take with both hands .
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Half of the problem here if I am guessing right, will be set up and execution which is always my first go to . Most of the time of a body part is lagging is because we don’t know how to train it. Then obviously we can look at the frequency and volume aspect .
But Adding more volume on top of less quality volume is a good way to just add more fatigue, without an additional stimulus for muscle growth.
So, before just adding more. Really try to make sure each rep is quality.
Then, if you can honestly say each rep is quality, the increasing volume is a consideration if the stimulus needs to increase only then .
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I’ll echo what the gentlemen have said above… the leaner you are the longer the progressive runway is … the higher you can push .
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Hello team ,
Another day , an extra rest day taken as I think yesterday’s session regressed me a bit . And I felt shit and slept like shit . So we try again get to bed early , if I can get a decent night then I could possibly move some load tomorrow but we will see how we are on wake first .tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Hello team ,
Felt a bit better today …trained push ..volume at rock bottom..aim gradual exposure. I don’t know how I fully feel yet …if I’ve fucked it or not, but I’ll know in the morning ..in bed earlier than normal
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