Thank you all 🙏 I really appreciate you guys, I’ll transition to ULR

Looking at the app, average sleep for the last month is 8h 43min, so sleep is on point. Diet, hydration and health are great too.

So you guys think I’d be better off transitioning to a ULR than reducing the number of exercises that I currently do in FB session EOD?

Hi team,

I’m trying to figure out if my constant fatigue is coming from training or just life.

I’ve been training ~10 years and doing full body every other day for the last 2 years. I’m 180 cm, 92 kg, ~16% BF. Last time I got lean lean was ~83 kg. Probably intermediate / early advanced.

Because of limited equipment I run only one FB session.…

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Isn’t middle delt active when we’re doing shoulder press in the frontal plane?

Hi team, a quick one, which shoulder press should I pick if I want max lateral delt involvement

A) https://images.app.goo.gl/i9yDJ this one does not converge

B) https://images.app.goo.gl/o5vwn this one converges but it goes even more at the bottom in a weird bell shaped curve, like letter c

Main reason I’m asking is because I cannot recover from all the exercises EOD, and I want to do FB EOD as I found it to be the best split, but if I do all the exercises I want I regress after 3-4 weeks on the exercises at the end of the session, or some pushing stuff

Honestly, it’s extremely sad to me too, the thing I’m and a lot of us are doing
full transparency, I think it comes from a lack of confidence and time in the game

I have personally been training for 7 pathetic years… I joined here, I think a year ago, but I started doing “your approach” 2 years ago, first year UL repeat, and last one FB EOD,…

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Hi team,

I’ve been hearing a lot recently through social media that we need to repeat the same exercises every session because when we change exercises we do not recruit the same muscle fibers, so it can turn out that FB EOD is actually session every 4th day for some muscles.

I understand that smth like rec fem, or short head hamstring are…

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Understood Jordan! That’s what’s gonna happen

Cheers from Croatia 👋

Thanks Jordan! Means a lot hearing that from you

do you have a suggestion for bodyweight weekly loss target to shoot for?

Hi team,
I’ve been gaining slowly 1-2lbs/month for the last 10months.

I’m eating 3500kcals TD and 3100kcals NTD, FB EOD is split.

What do you think is the lowest I can safely go with kcals to not disrupt my sleep and hormones?

I’m obviously natty, 27 years old, 181 cm, 187lbs atm.

I am not stepping on stage or anything like that, I just want to…

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Thanks Jordan

Hi team,

on a FB EOD, which option is better if I have A and B sessions:

1) wide lat pulldown x1, lat row x1, leg press x1, leg ext x1 – A and B sessions

2) wide lat pulldown x2, lex press x2 A session, and lat row x2, lex ext x2 B session?

Based on what I’ve read, hypertrophy is muscle fiber specific, so the 1) option should be optimal, but…

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Hey @bigbenchriche

since you said we want progression, would you say the other way around makes sense to?
E.g. I’m on a FB for the last half a year, and I’m doing 2 different exercises for lats and upper back each session, like wide lat pulldown and lat row, but I’ve been feeling very tired lately and I’m thinking about reducing it to one set…

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Great to hear! This is my first time pulling back reactively like this so I’m hyped to see how my body reacts

thanks Jordan!

I’m still progressing with lifts dou, not every session, but overall, there’s a positive trend

that’s why I’m unsure if reducing volume would be the right move

is there anything you’d recommend monitoring when I cut back? I assume I should expect better progression, and that would be the main indicator of whether the change is beneficial?

Hi all,

I’ve been doing FB EOD for the last 6 months, but the fatigue I’ve been feeling lately is indeed extreme, it impacts my ability to focus while I’m working (engineering, desk job).

I must admit I’ve been on the higher end of volume, this is the template:

3 sets of presses – flat, narrow and overhead

2 sets lats – 2 different exercises

2…

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I do FB EOD, and every other day I have 2 sets of lats, I do one to bias lower lats and one to bias upper lats – smth like a wide pulldown where the arm is adducting to target lower lats, and then pull in the sagittal plane to bias upper lats.
If I change exercises between sessions it’s less optimal because you don’t recruit all fibers every…

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Understood everything, thanks for the quick correspondence 🙏

Exactly 🙂
but I guess this only applies if exercises cover different functions of a muscle? Would you ever consider doing smth like 1 set seated leg curl, 1 set laying and 1 set standing – seems redundant to me as it’s the same function of a ham

Don’t mind the cost, will keep doing it! thanks Jordan

Hi all,

in the most recent video, JP mentioned he’s doing 6 sets of leg curls atm, but when he gets access to proper hyper, he’ll do 3 curls and 3 hypers.

Since leg curl and hip hinge are different functions of hams that makes sense.

My question is if I’m doing FB EOD and have 2 sets of lats, how would these compare

a) 2 sets wide lat pulldown…

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🫡

We’ll make it north of 80 one day!

Meg got me thinking now, Jordan what are your thoughts?
Would I benefit more from UL or FB, do you have any questions I could ask myself to determine that?
For reference, I’m 180 cm, 86 kg, training for 6-7 years

Also, I think Jordan said numerous times that FB EOF is probably the best lifetime split for naturals

That’s a huge compliment coming from you Meg <3

I do FB only because I think it’s optimal for me because I get to hit everything EOD, and I’m still progressing with my lifts, that’s basically what I understood from Jordan, frequency is the king

Got it x2
I’ve been doing a) for the last 4 months, will continue for two more months, and then switch, thanks 🙂

Hi JP,

if I want to put more focus on my chest (FB EOD), would it be better to do:
a) chest press, delt press, narrow press, triceps isolation

b) chest press, delt press, pec deck, triceps isolation

everything is one set.

haha true, I tried, FB EOD wins it for me

I wanted to try this split as well. I’ve been running FB EOD for the last few months.

I have a question Jordan.

If we do 2-4 sets on lower, as you say, do you think hams would recover after 2-4 sets in 48 hours?

When I wanted to program for it I ended up with like 8 sets in total for the lower session, so I just opted for FB EOD.

Thank you all 🙂

Hi,
I am total noob for supplements as I eat very well since luckily my wife is a nutritionist 🙂

I’m on a FB EOD and sometimes sessions last 2h+

I eat right before going to the gym (30 minutes to come to the gym) and immediately when I get back home, so there’s like a 3ish-hour gap between meals.

Would I benefit from any…

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@youngoscar would you substitute it for a high incline, or low/regular 45 degrees incline?

@bigbenchriche I get it, overall general trends are progressive for triceps presses and isolation yes

Hi JP,

I’ve been running FB EOD for the last 96 days and I have one issue, and I want to adjust it a bit but I need help.

In every session I do flat press x1, overhead or high incline press (60 degrees incline) x1, flat narrow press x1, triceps isolation x1.

Question 1:
How could I focus more on an upper pec? Should I do some of the flat presses at…

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I get it, thanks

Hi JP,

in one of your recent Insta QA you said

“There is zero biceps fatigue from upper carrier into the next day”

can you pls clarify what exactly you meant by that? Isn’t biceps hit with pulldowns and rows to some extent?

Awesome, I’ll start doing that, thanks for the help Jordan

Not exactly, sorry if my English is poor, I’m not a native speaker apparently, I asked what is a better way to load erectors (considering that I’m already doing chest supported row):

A) chest supported row + erectors isolation (like erectors on a GHR machine)

B) bent over row

?

@LouisMoylan thanks, do you have any thoughts on how to adjust my current training, the question I asked above

I see, thanks a lot Jordan, could you pls help me how to adjust my current training according to that

I’m currently doing chest supported row (different variations on upper A and B) and a cable row (upper C), would you advise that instead of a chest supported row I do a bent over row (any variation) rather than chest supported row + back…

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Hi JP,

in some of your videos from 2016, I saw you were doing GHR for erectors.

I think my physique would benefit from direct erector work because when I started lifting I was not hip-hinging because I have a bulging disk. And now I have a slight disbalance, e.g. I do 2.5 pps smith flat press, 3pps smith squat and 3pps SLDL…
I’m running 2 lower…

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It helps indeed! I’m just gonna keep smashing preachers, I can progress on that infinitely

Hi,

I’m currently doing preacher machine curl and db preacher curl with a neutral grip, would I benefit from some sort of a behind body curl, like incline db, or behind body cable curl?
I’m doing only preacher curl variations because the biceps have the best leverage there.

Yeah, it’s amazing honestly what a human body can look like, It’s fascinating, thank you all for the discussion 🙏

@youngoscar but these 2 columns next to the spine, is that all erectors or more combination od lower traps and lower lats?

Hi team,

I have a quick question, probably funny to most of you so hopefully I can make you laugh 😂

https://images.app.goo.gl/fJZ41wCfRwrTGjCP6 the thickness in the middle of back Phil has is crazy, I’m trying to understand are that actually erectors of lower trap and lower lats? Or is it that because of strong erectors traps appear more thick

Thanks Jordan, btw since I joined the site, I have made the best gains ever, I literally think I put on more muscle in the last 4 months than in the previous 4 years of lifting (shame on me, but happy that’s changed).

I don’t think the exercise itself isn’t good, that was just an example.
I feel my upper back better with the machine and a tbar. But I could do tbar and a cable row in session A, and upper back row in session B technically.

For erectors, I do SLDL and hypers on lower body days.

Question is am I missing on some gains if I have 2 variations compared to 3?

Hi JP,

I know you recommend 3 variations of UL rest repeat split, and I understand the reason behind it is that people tend to progress better with more variation.

However, I have found that when I set it up with 3 variations, I do exercises that are not the best just because of the variation. For example, I currently do tbar row chest…

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