[Joseph]

No . What will interfere with gains is just general lack of consistency , the cardio will help the majority of people , as they will get fitter and can train harder

Thabks hordan

[Joseph]

Yes I do but when I’m in the offseason carbs reach 450-500 and then it’s almost like 50g protein just from pasta

[Joseph]

So nothing gets smaller when you train it , I actually think your split will see arms shrink more if anything , as they don’t get the necessary recovery between arms

And push so you never really get the max potential from them to grow , you just don’t realise they are in a state of perma unrecovered

If arms are a specific goal for you

On upper , start with pushdowns and then next exercise dips or narrow grip press

And then lower start with bicep curls

Okay thanks jordan

[Joseph]

You don’t need fancy foods if that’s what you mean by boujie lol

Split your macros into at least 4 meals, 2 meals per day for someone trying to make

Progress with their physique isn’t best

You want 4-6 protein feedings across the day

If you are not losing weight at this point bring calories back up for a while build up and then go back to a deficit once you dial in your nutrition

I have made detailed videos on YouTube breaking down how you can structure your diet too so can check that out

Once you set your new set up show us again and we can review it and give you feedback

Okay thanks kuba

[Joseph]

Hey bud please give me an example of exactly what you have eaten today and yesterday ?

So yesterday was:

Meal 1:500g of quark-48,5g protein,1g fat-20g carbs-

100g of pasta-71g carbs-2g fat-12g protein

Meal 2

500g of chicken breast -105g protein,10g fat,0g carbs

1 banana

Plus 10g fat for cooking the chicken

[/quote]
Ps forgot about today but it was the exact same

[Joseph]

Hey bud please give me an example of exactly what you have eaten today and yesterday ?

So yesterday was:
Meal 1:500g of quark-48,5g protein,1g fat-20g carbs-
100g of pasta-71g carbs-2g fat-12g protein

Meal 2
500g of chicken breast -105g protein,10g fat,0g carbs
1 banana
Plus 10g fat for cooking the chicken

[Joseph]

How do you currently train ?

So currently i am running push pull legs,arms rest repeat,bit i’ve seen a lot from you and the upper lower and I want to try it since I am very small and you explained that frequency is the key

[Joseph]

I can’t see any negatives from it only positives. Get strong and be a beast on the pitch. Touch more frequency than one day a week would be better to see and feel a nice change from the training paying off

Thanks

[Joseph]

I do not think training full body once a week will have a negative impact on your performance for soccer/football.

Make sure you eat well and you don’t go hungry, sleep well and don’t get into bad habits sleeping very late. You will recover very well!

Thanks

[Joseph]

Hiya Dan,

I think it could be beneficial! As long as you’re eating plenty, sleeping well and would enjoy doing a full body day once a week, I think you should go for it! It shouldn’t affect your performance in football if you are doing the above.

By weakness on the pitch what do you mean? Is it technical, endurance, speed or that you feel you might want to be a little bigger? Knowing what this ‘weakness’ is will help you know how to go about programming something in the gym to improve 👍🏼

I mean like physical weakness,and do you think this full body once a week will limit my ability to progress in soccer?

[Joseph]

Ps I’m only 14 years old and have all the carbs in the world

[Joseph]

That’s totally fair , if you have jumped an area forward and now need a phase on something else that’s really good !

Yeah so it was never just me not doing a single phase of growing,I have done the full body for a while and now my arms are lacking

[Joseph]

The next biggest issue I would want to address Dan is how frequently you are already trying to alter your goals . ( very common when young , as you go , ah this is small it needs work . And then 3 days later , ah this is small

It needs work etc etc )

If you actually want to be Any good at this , just stick to one set up for 6 months and then focus on THE most important thing : taking your body weight up .

Remember , if you don’t do that , none of this matters and you won’t grow at all

Yeah ur absolutely right but the thing is that I was running full body normally so like pushing movements and having arm movements down the line but my arms are so skinny now but my upper chest,shoulders have grown a lot,I defo need to prioritize arms ,and I always like to start with shoulders cus I hate training side delts

[Joseph]

I would look at potentially adding a direct arm day in if you have the time.

You can do 3 FB sessions and then an extra arm day. Takes 45-60 mins max. Low CNS fatigue and then you can focus on your compound movements for the 3 FB sessions.

My preference for tricep compound work would be a dip machine and a smith JM press

Those 2 pieces you stated are majority chest compound work

This was very smart i didnt think about that 3 fb sessions and a arm day would still be training like the chest,back,legs 3 times

[Joseph]

why those two pieces ? They both converge , so although have ascending profiles , your going to load the triceps better on a pin loaded dip machine than those pieces , or if your really keen on using an ascending profile , light band on a narrow smith , will top trump the two pieces you said

I tought the ascending profile was very crucial for triceps growth,is the hammer strentgh plate loaded dip machine and the smith machine jm better and then pushdowns for isolations all good??