BTW: What do you think of the program overall? Would you tweak something?

Hey everyone,

I’ve been running this Upper/Lower split (4 days a week) for the past 13 weeks and could use some advice as my progress has completely stalled.

My Stats & Context:

· Diet: In a calorie surplus, gaining weight at a rate of 1-1.5% of bodyweight per month.
· Sleep: Consistently around 7 hours per night.
· Progress:
· Weeks 1-6:… Read more

I’m gaining weight at around 1%-1.5% bodyweight per month. Currently on gaining phase for 9 weeks by now

Hi all!

I’m running an UL 3 sleeps frequency.

In my upper days I do 3 sets of lats and 3 sets of upper back and progressing well!

I am able to add +1 rep or a bit of load consistently.

Problem is I am always still sore in my back (probably in the lats and teres) during my sessions for the last 6 weeks or so, but log book wise I’m recovered so…

Read more

Thanks you all!
Just trying to think of ways to improve my shit calves haha

Hi everyone 👋🏻
Do you think there’s merit in pausing for 3-5 seconds in the stretched position with calves ?

Thank you everyone!
I will be getting a physio to look at this

Hi all!
My right shoulder been annoying me for a while. It hurts a bit during pressing movements (like 5-6 out of 10 pain. Not insane but annoying). Probably some kind of tendinitis but I’m not sure… I stopped all pressing movements for 9 days completely and it didn’t help at all…

I feel it in my chest and shoulders connection area when my… Read more

Thanks all!
I will be adding dips to Upper B and will keep close grip bench press in Upper A and see how it goes

Thank you Jordan!
Excited to see what this interesting variation of PPL will yield for your legs

Hi 👋🏻
I currently run Upper Lower. How many narrow grip presses do you think is sensible to include in UL ? I currently have just close grip bench press which progressively getting stronger slowly but surely. Do you think 2 narrow grip presses (add one in the second upper session of the week) is sensible or just keep it at 1 ?

Hi everyone!

So I recently got blood work done and my A1C came back at 5.3%. Could this affect insulin sensitivity in a way that makes gaining muscle mass and weight less efficient?

Thanks!

Energy is loooow today. I’d say the only part of prep I feel any kind of suffering

Chris has me do another low carb day tomorrow

Keeping things low / depleted for now till at least when we land in Germany I think

Back and abs today

Wide grip pull downs 4 x 10-15

Close underhand pull downs 4 x 10-15

Single pull downs 4 x… Read more

Hi Sas! Wanted to ask, when you write you do let’s say 4×10-15 that means four sets of 10-15 reps but with what intensity? Are you taking them all to failure ? Or like pyramid up each set and fail on the last set ? Or maybe straight sets for all ? Thanks!!🙏🏻 [/quote]
Hey bud. I aim to fail within that rep range, but it’s to absolute form… Read more

Hi all 😊
I know that if I’m doing like 8+ sets a workout every 3 sleeps that’s probably gonna be too much volume based in my log book not progressing.

But what are the indicators that I can use to determine whether I’m not doing enough volume ?

Thanks!

Hi !
I wanted to ask about rest pause. I know Jordan doesn’t do it in his training (to my knowledge), so I wanted to ask if there is a benefit to including them in like 1-2 exercises (for prioritized muscles early in the session) ? Or do you not see any reason/benefit to using rest pause ?
I know Dante is a big proponent of rest pause.

Thanks!

Will do, Thanks Jordan 🙂

Hi guys 👋🏻
I’m currently running PPL every 4 sleeps due to recover reasons (will go back on UL when ready), and I want to prioritize arms.
So I’m starting the push and pull sessions with them and I do a bit more volume for them (6-7 failure sets), and I wonder whether it is a good idea to add more frequency to them (e.g add a couple sets of… Read more