[a-cooper]

Hey buddy , so are you wanting to know which settings to work on with this particular set up ?

Also which body parts are you referring too as different muscle groups will be stronger and weaker at different points , so there’s no blanket way of accommodating resistance

Hi Oscar thanks for the reply.

I’m looking at back mostly. I’m doing a high pulldown variation 6-9 & 10-12 reps

T-bar row 6-9 & 10-12

Lying barbell row 6-9 & 10-12

Chin 6-9 & 10-12

That’s one rotation and that’s total volume. I’m wondering how I can add say a third set to both t bar and lying row and what would the rep scheme look like and if I could add pauses or anything to get the most out the adding a third set?[/quote]

Could you not potentially add another lay movement with 2 sets ? [/quote]

Yes Ofcourse, fair point! But what would be suggested for a movement? I also do a RDL and have two pulldown and 2 row variations?

Possibly a ‘isolation movement’ like a cable pullover?

[/quote]

Can you please list the full session exactly on here first before we add onto it ?[/quote]

Calves 1 set 8-12 rest pause

Adductors 10-12 & 6-9

Hamstring curl 6-9 & 10-12

RDL 1 set (due to sciatica only one set) – 6-9

High row (Atlantis)- 6-9 (1 count hold at contraction) & 10-12

T bar – 6-9 & 10-12

Lying barbell rows 6-9 & 10-12

Pulldowns 6-9 & 10-12

Moved trap, rear felt and biceps to another day.

All reps are standard form with 3 count negative.[/quote]

We can get away with adding one set of unilateral pulldown 15-20 lat focus…[/quote]

Where would we put this, at the end? [/quote]

I have had a change of mind , I’d put these at the start before the RDL in a 8-12 rep range [/quote]
Thanks Oscar, that’s what I’d do!

[a-cooper]

Hey buddy , so are you wanting to know which settings to work on with this particular set up ?

Also which body parts are you referring too as different muscle groups will be stronger and weaker at different points , so there’s no blanket way of accommodating resistance

Hi Oscar thanks for the reply.

I’m looking at back mostly. I’m doing a high pulldown variation 6-9 & 10-12 reps

T-bar row 6-9 & 10-12

Lying barbell row 6-9 & 10-12

Chin 6-9 & 10-12

That’s one rotation and that’s total volume. I’m wondering how I can add say a third set to both t bar and lying row and what would the rep scheme look like and if I could add pauses or anything to get the most out the adding a third set?[/quote]

Could you not potentially add another lay movement with 2 sets ? [/quote]

Yes Ofcourse, fair point! But what would be suggested for a movement? I also do a RDL and have two pulldown and 2 row variations?

Possibly a ‘isolation movement’ like a cable pullover?

[/quote]

Can you please list the full session exactly on here first before we add onto it ?[/quote]

Calves 1 set 8-12 rest pause

Adductors 10-12 & 6-9

Hamstring curl 6-9 & 10-12

RDL 1 set (due to sciatica only one set) – 6-9

High row (Atlantis)- 6-9 (1 count hold at contraction) & 10-12

T bar – 6-9 & 10-12

Lying barbell rows 6-9 & 10-12

Pulldowns 6-9 & 10-12

Moved trap, rear felt and biceps to another day.

All reps are standard form with 3 count negative.[/quote]

We can get away with adding one set of unilateral pulldown 15-20 lat focus…[/quote]
Where would we put this, at the end?

[a-cooper]

Hey buddy , so are you wanting to know which settings to work on with this particular set up ?

Also which body parts are you referring too as different muscle groups will be stronger and weaker at different points , so there’s no blanket way of accommodating resistance

Hi Oscar thanks for the reply.

I’m looking at back mostly. I’m doing a high pulldown variation 6-9 & 10-12 reps

T-bar row 6-9 & 10-12

Lying barbell row 6-9 & 10-12

Chin 6-9 & 10-12

That’s one rotation and that’s total volume. I’m wondering how I can add say a third set to both t bar and lying row and what would the rep scheme look like and if I could add pauses or anything to get the most out the adding a third set?[/quote]

Could you not potentially add another lay movement with 2 sets ? [/quote]

Yes Ofcourse, fair point! But what would be suggested for a movement? I also do a RDL and have two pulldown and 2 row variations?

Possibly a ‘isolation movement’ like a cable pullover?

[/quote]

Can you please list the full session exactly on here first before we add onto it ?[/quote]
Calves 1 set 8-12 rest pause
Adductors 10-12 & 6-9
Hamstring curl 6-9 & 10-12

RDL 1 set (due to sciatica only one set) – 6-9

High row (Atlantis)- 6-9 (1 count hold at contraction) & 10-12
T bar – 6-9 & 10-12
Lying barbell rows 6-9 & 10-12
Pulldowns 6-9 & 10-12

Moved trap, rear felt and biceps to another day.

All reps are standard form with 3 count negative.

[a-cooper]

Hey buddy , so are you wanting to know which settings to work on with this particular set up ?

Also which body parts are you referring too as different muscle groups will be stronger and weaker at different points , so there’s no blanket way of accommodating resistance

Hi Oscar thanks for the reply.

I’m looking at back mostly. I’m doing a high pulldown variation 6-9 & 10-12 reps

T-bar row 6-9 & 10-12

Lying barbell row 6-9 & 10-12

Chin 6-9 & 10-12

That’s one rotation and that’s total volume. I’m wondering how I can add say a third set to both t bar and lying row and what would the rep scheme look like and if I could add pauses or anything to get the most out the adding a third set?[/quote]

Could you not potentially add another lay movement with 2 sets ? [/quote]
Yes Ofcourse, fair point! But what would be suggested for a movement? I also do a RDL and have two pulldown and 2 row variations?

Possibly a ‘isolation movement’ like a cable pullover?

[a-cooper]

Hey buddy , so are you wanting to know which settings to work on with this particular set up ?

Also which body parts are you referring too as different muscle groups will be stronger and weaker at different points , so there’s no blanket way of accommodating resistance

Hi Oscar thanks for the reply.

I’m looking at back mostly. I’m doing a high pulldown variation 6-9 & 10-12 reps
T-bar row 6-9 & 10-12
Lying barbell row 6-9 & 10-12
Chin 6-9 & 10-12

That’s one rotation and that’s total volume. I’m wondering how I can add say a third set to both t bar and lying row and what would the rep scheme look like and if I could add pauses or anything to get the most out the adding a third set?

[a-cooper]

Before increasing volume I would assess your form and execution, ensure you are performing the exercises correctly and intensity of the set is there to create the muscle stimulus needed for growth. If you are in a surplus, have been progressing with lifts and strength has been increasing for over a year now then this definitely flags up that it may not just be down to the amount of volume.

Something else to consider when assessing volume.

Are you currently consuming enough calories to warrant an increase in volume and recovery not be affected? If you are in a deficit I wouldn’t be increasing volume.

Thanks Phoebe,

Every rep of every set is a positive with no ‘jerk’ or momentum and a 3 second negative. I keep form strict and don’t sacrifice it for weight. Every session is progressive – weight/reps or both.

I’m more curious of when to add volume and the resins it’s done. Obviously Jordan is a very strong man and he increases his volume and doesn’t stay at ‘one total volume’ throughout his development over the years.

Im trying to understand why and when to increase.

Obviously there are genetics factors to growth and must be limitations for all, somewhere on the bell curve, but wondering how volume would play a part in this.

[a-cooper]

First of all I would only consider to add volume if progress is not being made with current volume.

Will increase in volume add any benefit or will recovery be impacted or knock on effect on other training days.

Prioritize those body parts early in session when you can get the most from them before looking to change volume would be my first move

Thanks Darren, when you say progress what factors are you considering?

At the moment every lift for the body parts mentioned are continually going up in load with the same standard form, so that progressive overload is there, but not seeing much in new tissue growth.

When it comes the end of the session I’m beat and struggle to get the little hairy parts done (eg biceps) so I would imagine I am hitting the right volume but trying to figure out if and when to add volume

[a-cooper]

Do you log your sets? Are you progressively overloading at every opportunity or at least trying? If your in a calorie surplus and eating an adequate amount of protein, getting enough rest and progressing your sets every week while executing them with good and standardised form your legs will grow. The sleep problem the other guys will have to help you with that as I’ve not got much knowledge in that area

Hi mate, yes all logged consistently best the log book and standardised form. Calories 4,500 (JP done my diet) resting day before legs and day after legs. [/quote]
My upper body grows relatively well but my lower body doesn’t respond so well.

[a-cooper]

Do you log your sets? Are you progressively overloading at every opportunity or at least trying? If your in a calorie surplus and eating an adequate amount of protein, getting enough rest and progressing your sets every week while executing them with good and standardised form your legs will grow. The sleep problem the other guys will have to help you with that as I’ve not got much knowledge in that area

Hi mate, yes all logged consistently best the log book and standardised form. Calories 4,500 (JP done my diet) resting day before legs and day after legs.

[a-cooper]

Thanks both

[a-cooper]

Thanks all, I’m a bit of a stickler abs don’t like change, so didn’t want to change it but I’m really fed up of oats.

[a-cooper]

It’s impossible to say what’s in it tbh.

Remember these companies are not real legit ones

The code checker in general is just something they set up or some one did to try and make them look real.

I’d be surprised if any of them showed up tbh lol. I’m yet to here some one say there’s came up

There used to be 2 people in China making these originally.

One showed up , one didn’t.

Both were legit

Both had good batches n bad batches

This was a gd 6-7 years ago however.

See if the guy will take back.

If not run a full bottle Mon / wed / Fri

If you see no change in weight or lethargy increase chances are there is nothing in it.

That’s about as close as you can get to checking it yourself

Thanks mate, that is sound advise. I have contacted him waiting a response. If not I’ll try the protocol mentioned.

[a-cooper]

Meal 1 – You could have something like steak and nuts, but if you want something quick and easy, then maybe 200g Greek Yoghurt, 25g Whey Isolate, 30g almond butter.

Meal 2 – 90g Cream of Rice, 35g Whey Isolate, 100g berries, 25g dark chocolate

OR 2 bagels, 60g smoked salmon, 100g cottage cheese.

Amazing thank you Clare. I’ll take these onboard.

I’m having Greek yoghurt already in one of the meals, do you think it will be ok to have two meals with Greek yoghurt?

[a-cooper]

Thank you all great advise, I’ll implement all of the above ?

[a-cooper]

Thanks Bud, that’s looks good!

I was also thinking of;

Monday – Pull (calves, back, shrugs and bis) no deadlifts/Rdls

Wednesday – legs

Friday – push (chest shoulders abs)

Saturday – calves, hams, Rdls, hip squat, flute bridge and little arms

Any thoughts?

Need to keep quad dominant work for Wednesday as I get the opportunity to train with someone who pushes me and keeps me on the high rep stuff which is great for my knees.