[Adam Bishop]

I do both.

Close grip with the v grip hits my lats better the wide grip hits my rhomboids, rear delts and generally upper back a bit more.

Try both and see which muscles you feel it working.

[Adam Bishop]

Of course you can still build muscle. I’m 22 years in and still building muscle.

Eat quality food, take your bodyweight up slowly and consistently get stronger on all your lifts. It takes time and patience.

Make sure you watch the videos in the education section – they will give you a better understanding on how to set up your diet and training.

[Adam Bishop]

Always found excel the best way to do my programmes. Once you set up your own templates it’s easy to replicate and track everything that’s needed. Plenty of YouTube tutorials out there on how to set up programmes on excel. “Excel tricks for sports” is a good one.

[Adam Bishop]

When looking to grow muscle everywhere I would always prioritise multi joint compound movements as they offer the biggest bang for your buck when it comes to stimulating muscle growth. They also set a good foundation when learning to lift correctly.

That’s not to say you do not also do isolation exercises as they also have their place in a programme. Like virtually everything in training it’s not a this or that approach that works best.

[Adam Bishop]

Most likely psychological. As Sas said creatine tends to increase water retention within the muscle which is a desired effect

[Adam Bishop]

144.0kg

Lots going on today around the house and getting the car serviced and all that. Got my push session done early afternoon. New head position on the military press feels comfortable so looking forward to some continued progression.

Military Press 105×6 85x3x5
Dips 175×6 156×12
JM Press 117.5×8 97.5×12
DB Lateral Raise 50 reps
Cable fly 50 reps
SA Cable Pressdowns 50 reps
Ab wheel rollouts 3×11
SA OH KB walks 3x10m

[Adam Bishop]

141.4kg

Rest day today spent walking around London watching the marathon. Lovely weather and lots of people out supporting the runners.

High day for food for me today so I expect my weight to be up tomorrow.

[Adam Bishop]

Busy day on the road today. Early start to get down to Gloucester to watch the England’s strongest man qualifier then stopped off at the TBJP gym for my lower session.

Third training day in a row and squatting a day early as tomorrow I’m off into London to watch the wife run the marathon tomorrow so stuck to 6 reps on the squat. Managed to progress everything else. TBJP gym looking awesome as always.

EZ Bar Curl 58×9 43×16
SA Cable Curl 3 sets (40 total reps)
Seated Leg Curl 2 sets
Squat 270×6
Leg Press 50 reps
Back Extension 50 reps
Calf raise triple set 3×12/12/12
Leg Extensions 50 reps

[Adam Bishop]

143.2kg

Bodyweight up after yesterday’s 700+ carbs. Push session in the barn today and a new adjustable bench from Mirafit to play with. Changing bench definitely changed how heavy the seated presses with the chains ended up being so a reset in loads is needed here. The bench probably has me set up a little higher giving me more chain weight early on it the press – it was tough! Everything else went to plan.

Incline Bench 135×6 107.5x3x5
Seated BB Press (wChains) 90×3 75×5 60×8
CGBP (wChains) 115×8 95×12
Cable Y raise 50 reps
Push Ups 50 reps
Skullcrushers triple set 3×12/12/12
Rollouts 3×10

[Adam Bishop]

Pull session at the Physique Warehouse today:

Underhand grip Pulldown 105×10 85×15
Deadlift 320×10
Bent over row 170×8 135×12
CG Pulldown 145×7 103×12
WG Pulldown 50 reps
Seated Row 50 reps
Cable Shrug 2 sets
Seated DB Curl 50 reps

Good first deadlift session of the block. Pulls felt really good and I was definitely in the groove with them. Bar moved well and glutes burnt out on the final rep – 10 reps on deadlift is grim.

[Adam Bishop]

Rest day.

Lots of admin and general life stuff to sort today.

Back in the gym tomorrow for a pull session.

[Adam Bishop]

Put a jumper on?

Not sure I can help you past that.

[Adam Bishop]

140.8kg

Physio session this morning before my press session in the barn. Also had sports massage in the afternoon.

Military press 100×6 80x3x5
Dips 174×6 154×12
JM Press 115×8 95×11
DB Lateral Raise 50 reps
Cable fly 50 reps
Pressdowns 50 reps
Ab wheel rollouts 3×10
OH DB Walk 3x10m

[Adam Bishop]

140.2kg

New block kicked off today with a lower session:

EZ bar curl 58×8 43×15
SA Cable Curl 3 sets
Seated Leg Curl 135×10 98×17
Squat 260×8
Leg Press 50 reps
Back Extension 50 reps
Calf raise triple 3×12/12/12
Elevated Heel narrow squat 135×10

Good progress with all my lifts, got my steps in during the day and all my meals eaten. Great success. Press tomorrow.

[Adam Bishop]

I would start the session and see how you feel. For me personally lot of the time once I get moving any doms I have elevates and I have a good session.