[Antonio]

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

[Antonio]

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

[Antonio]

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, I have made double gains in those 2 years than the first 5

And I experienced myself that only when I progress on compounds I grow, you have said in one of the videos smth like: “I don’t care how many triceps cable extensions/pushdowns you do, if you don’t progress dips and close grip presses you will have small triceps” – that is literally what happened to me, only when I stopped doing flies and progressed presses my chest grew

I am trying to not get easily distracted, the good thing is I have discipline, so I am putting the work while contemplating about this shit haha but again, as you know (based on your msg) I am engineer and I enjoy understanding

I appreciate you a lot for taking the time and reading this, so can you check is this fully correct

It is best to hammer FB EOD compounds, same exercises, and get stupidly strong on them,rather than do like 20 exercises every session to try and bias muscle regions, so can I just use this template and achieve my full muscular potential or is there something else I’d need to do

wide press x1

close grip press/dips x1

overhead wide press x1

wide pulldown x1

wide row x1

narrow row x1

triceps extension x1

biceps x1

quad compound x1

ham curl x1

adductor x1

abs x1

calves x1

is there a need for hinge, lateral raise, rear delt iso if I’m doing the above EOD?

[Antonio]

Understood Jordan! That’s what’s gonna happen

Cheers from Croatia 👋

[Antonio]

Thanks Jordan! Means a lot hearing that from you

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

[Antonio]

Thanks Jordan

[Antonio]

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 for each muscle per session

Would I be losing gains since I would not hit all muscle fibers each session if I removed one exercise from the session to only do one set per muscle group?

[Antonio]

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!

[Antonio]

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?

[Antonio]

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 other day.

I’m totally aware it’s a minor thing, and will probably not even be noticeable – but if I had that mindset, I don’t think I’d even be lifting consistently IMHO, I want to optimize what’s in my control.

[Antonio]

Understood everything, thanks for the quick correspondence 🙏

[Antonio]

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

[Antonio]

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

[Antonio]

🫡

We’ll make it north of 80 one day!

[Antonio]

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