[Joseph]

No triceps , they get used a ton in pressing . Biceps really don’t in pull work

So keep tricep on upper days and I can’t put biceps on lower days??

[Joseph]

Heya Kian!

You’re doing a really great job tracking variables and not doing anything drastic! I think you’re in a great spot to continue as you are! A couple more weeks of dieting and I think you’ll be in a great spot to slowly start bringing up kcals and start a really productive offseason. Well done! 👍🏼

Hello I really need help with my members app I have been trying to make new topics to ask questions but it won’t let me and technical support isn’t responding.please help me

[Joseph]

I would still lower back load the day before if I was doing hypers personally

Hi I saw this topic and I would really need some help too.I can’t really make new topics on here it just tells me “can’t post” .My question is where can I put a heavy lower back pull in my split(upper lower) .I would think I should put it in the lower day ??? And should I have a heavy pull on both lower rotations

[Joseph]

No , an hour additional travel is not worth it

Jordan is this upper lower split good.I love the way you train and you inspire me and I can’t seem to post this in the “training” group.Please help me decide where I should have my pulling movements such as Sldl or rdl

Upper A

2x side delts

2x hammer strength incl press

2x low incline smith

1x shoulder press

2x sa lat pulldown

2x arsenal t-bar

Lower A

2x straight bar pushdowns

2x ez bar curls

2x arsenal leg press

2x leg ext

2x seated ham curl

2x calf raises

Upper B

2x side delts

2x nautilus incl press

2x high incl smith press(70°)

2x wide grip pulldown

2x chest supported row

Lower B

2x tricep dip machine

2x sa cable curls

2x leg ext

2x pendulum

2x lying ham curl

Again where should I have my pulls

2x calf’s

Any help is very appreciated and I most definitely need help with deciding where the heavy pulls should be[/quote]

If you can progress your lifts across board no issues – try it and then give us feedback on how it feels [/quote]
Thanks for the reply but where can I put my heavy pulls for the erectors??

[Joseph]

Depends how much free time you have

If you have all day and can spare 1 and half hour for travel go for it

If it will impact recovery and cause stress – not worth it

Thanks for the reply and now looking back at it ,it might be dumb to switch since I am a college student

[Joseph]

No , an hour additional travel is not worth it

Jordan is this upper lower split good.I love the way you train and you inspire me and I can’t seem to post this in the “training” group.Please help me decide where I should have my pulling movements such as Sldl or rdl

Upper A
2x side delts
2x hammer strength incl press
2x low incline smith
1x shoulder press
2x sa lat pulldown
2x arsenal t-bar

Lower A
2x straight bar pushdowns
2x ez bar curls
2x arsenal leg press
2x leg ext
2x seated ham curl
2x calf raises

Upper B
2x side delts
2x nautilus incl press
2x high incl smith press(70°)
2x wide grip pulldown
2x chest supported row

Lower B
2x tricep dip machine
2x sa cable curls
2x leg ext
2x pendulum
2x lying ham curl
Again where should I have my pulls
2x calf’s

Any help is very appreciated and I most definitely need help with deciding where the heavy pulls should be

[Joseph]

No , an hour additional travel is not worth it

Thanks for the reply

[Joseph]

Clare is spot on here. Pictures would help so we know your current body composition.

Here are the pictures i really loose fat and my love handles are quite big so I’m tryna get to the point of leanness where they wont show that much

[Joseph]

This is the part that defo seems to be hard to recognise for many . Yes hammer strength presses suck , but I also reached my all time size I ever had using hammer strength pieces . I know for a fact I could build an outrageously good chest off press ups only

Genuine question so I can help understand how to help people better . Because then say a db press is better than a hammer stern the press , do you then think you can’t gain any muscle on the Hammer piece?

And why do YOU think the hammer piece sucks ? , is it because someone told you it does ? If you were told it’s awesome , would you then be ok with it ?

Please defo reply to all of the Q , because people are very lost , and I’m genuinely trying to help understand why and where they managed to get so lost

I think they suck because of personal experiences with using it,every time I go for full lockout near the end of the set the its just impossible to get that lockout,I like HS other pieces for back but I just use them first in the workout when fatigue is low

[Joseph]

You can do that , but we advise 2-3 rotations

Yeah i decided to run a A and B session due to having a hammer strentgh gym ,But I have a smith machine and a nautilus nitro incline that’s why I was so worried for more rotations since hammer strength presses suck,thank you

[Joseph]

Hi Ararat. Are you following a set diet plan right now and tracking your output? If so, then I would start by cutting calories by 500, stick to a daily step count target and add in 20-30 mins cardio on rest days initially.

From there, stick to your plan 100%, track your scale weight, how you look in the mirror and your training progress, then adjust when necessary. You can do this by cutting more food and/or increasing cardio and steps when fat loss stalls.

Thank you so much I just wanted to clarify how much I should drop,thanks again