[oscar Young]

I do… but it doesn’t need to be a blanket 3 seconds. So long as you have full control of the load in that portion , you’ll be causing some damage to the muscle .
Now stuff like a leg extension maybe I could be using a 1-2 seconds eccentric bit pausing at the top for a second where the value of the movement is , or on a squat variation I could use 2-3 seconds eccentric and add a pause at the bottom to eliminate any elastic energy or bounce , on a chest press I might actually just do 1-2 seconds eccentric and just focus on an explosive concentric . So this is just examples , but ultimately you benefit massively if you control the load in this portion

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[oscar Young]

Looks good to me Benson .. crack on let us know how get on

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[oscar Young]

Another day of rest today .. still feeling very beat up so we will stay off training today; see how I feel tomorrow upon wake and take it from there .

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[oscar Young]

Hello buddy ,
The idea to switch to that split sounds good . Crack on with it as it seems yon have a little 4 week plan there which is good 😊. When yon get back from the one week rest it’d be helpful to also start at a lower set point volume wise and then build your volume up as you go on & like how things feel .

I’d go back to the previous caloric set point that you were on before deload .

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[oscar Young]

Long day of travelling yesterday.. but we are home now and boots on the ground.

Even though I am still on cloud 9 , ℹ feel so fatigued .. it’s just dawned on me like a cloud . Very early bed time tonight as i am struggling to keep my eyes open 😅

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[oscar Young]

Thank you all
@youngoscar the only reason I don’t want to include a converging plate loaded press would be because it’s heavier at the top, when performing it for the chest would you still lockout the elbows fully or stop when the chest gets fully shortened?

Personally my choice would be the converging press as It drops off on that fully lengthened position where I am most vulnerable and challenges me in the short position where it is safe and there’s value to be had .

Now if you can’t progress on it because it’s too heavy to get fully short , i would just use the smith machine on a 30 degree incline.

Yes to fully shorten the pec you have to lock the elbow .

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[oscar Young]

Have you maybe considered doing upper/lower/rest/upper/lower/arm day ? Then on lower days you can do 2-3 sets of curl variations before hitting legs to accumulate frequency. And hit tris hard on upper sessions too ?

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[oscar Young]

Show day !! A cracking day here in Alicante competing this afternoon. I had a very very good time onstage and thoroughly enjoyed myself.

The look we brought was better than last week . Way leaner , way drier , way harder and presentation had improved massssively . So a very very big win for me .

The lineup was way way tougher than last week I was able to hold my own against 2 Olympians .. so very very happy 😃

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[oscar Young]

Even though the same machine with a different set up the smith and converging press would both challenge your pec .
Personally I’d opt for the converging press pure Kraft , but if you find it hard to progress on , then the smith is your go to ..

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[oscar Young]

IMO we have to look at the bigger picture here and ask some questions. Particularly what Michaela asks above , is your physique at a point where it’s worth stressing over biceps at this point ? If so personally total volume per week is how I’d look at it .

My arms are weak , so my plan is to not only litter bicep training across the week to increase frequency, but to also add an arm day on top of that where I am prioritising them . But even if i do 1-2 sets at the end of upper, as much as they’d be fatigued to a point, id cobs that a top up which is not just nothing , its work put towards progressing them. Then at the start of upper id do 3 sets , here I am fresh , so the volume and lntensity would reflect that too .

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[oscar Young]

This is not only a perfect starting point Matyas , but a very good exercise selection and sequence too . 🙂

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[oscar Young]

One day out .. we have registered , weighed in , and attended the athletes meeting…. They don’t do a base coat tan the day before and a top coat the day after , they just bang them on same morning and hour between each other . So that’s tomorrow 11:30am .

Back at the apartment now get meals in and get to bed early . Big day tomorrow.

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[oscar Young]

If you are asking , chances are you should buy as Clare mentions above the signs to look for are .
1. Low motivation in training
2. Appetite skewed
3. Sleep skewed
4. Low libido
5. Can’t focus on anything
6. Joints aching

If you feel even half of these symptoms take a full rest away from the gym a couple of days . If not crack on

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[oscar Young]

Day 2 in Alicante … check in first thing.. we kept moderate food today in anticipation for registration tomorrow..

Upper session boxed off today with some posing rounds to follow.

We will wake up tomorrow morning and see where we are and hatch a plan from there as registration is not till 6:00pm .

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[oscar Young]

Day 1 here in alicante.. a sunny day , went to titan fitness which is a well known gym here and did pull and arms .. pump was decent as some food has gone in between yesterday and today so felt decent connection even when posing after .

Feel relaxed and chilled taking it all in .. staying in the moment.

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