Down to about 85.5kg (from about 93).

The low volume has let me kept nearly all muscle and strength or even progress it slightly. Never could do this in the past. never.

I think 2-3 more fat kilos gone and I would be in the same condition when I started my pushup phase in October 2022.

After ending a cut It should be normal to gain an initial…

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So some reporting back:

I dropped from 93 to about 87-88kg. It is a huge improvement physique wise so far although I am nit lean lean yet.

But during this cut I put more focus on how my body reacts. I can get progress if I have my volume a bit down. For example if I two two exercises with 3 total sets that directly hit chest (Spot Press and Dips…

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I am 37 now. I also get a son next month and figured out, that it seems to be normal for men to have reducing test levels while awaiting a child.

I also didn’t had that much good sleep before test samples but one night of bad sleep shouldn’t affect T? More nights could lead to a drop of 10 – 15% I researched.

Directly before the cut I didn’t…

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Thank you guys.

I know the results are not completely awful. But it hampers my “well being” a bit. This drive to get everything out of my way is gone a bit.

I am also not very lean and just lost about 8lbs. So does the dip in test occur that fast?

I upped my D3 and I already take about 500mgs of Mag. Maybe I need more to get the value up.

Can I…

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Hey Guys,

is it normal on a cut (just lost 4kilos so far, but could make progress on most lifts), that the test drops?

Results came back with just 4.29 (Range 2.3 – 8.3). D3 is just 42 (Range 41 – 100) and also magnesium is in the lowest fourth. Free T is also not the best (calculated from SHBG and albumin).

In summer 2022 Test was 529 (range 142…

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Hey everyone,

how can I get a thicker core? I mean bigger core muscles. I know, I need to train them.

I do some sets (dynamic) on my two full body workouts. But what about static stuff like loaded carries? I would like to get the rectus muscles and (especially) the upper obliques a bit thicker.

Hello everyone,

the scar there is nothing you can do – just let it heel and hope it don’t come back.

The stability was more of a torso / core thing. You can press more, when seated and you can get the pushing muscles be the limit.

And I believed shoulder press is also for lateral delts a big factor. And lateral (and posterior) delts will…

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Hey Guys,

is there a good alternative to seated shoulder presses? I am not sure if the seated ones aggravate my scar (from an operated abscess). The standing ones are not that stable unfortunately. Or just to more laterals to compensate? I know it is not the best compensation because OHP target also front delts and upper chest.

So I take you words for sure and try to focus more on the actual day when I start tomorrow into the new cutting phase. Just get the deficit, the workout, the macros, the steps to increase output and so on.

The only thing I am not quite certain is the “need to make everything perfect to reach this goal” because I don’t think, that this would ne…

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Yea I know. My question was more towards that I think you can make good gains with two times a week, but the more volume could not fully compensate the lesser frequency in most cases. Because you only have two “first” sets. But that was just out of curiosity. If I can just make time for two sessions I just have them.

A)

Tricep Push Down 2 sets ( 8 – 10 / 10 – 12)

Preacher Curls 2 sets ( 8 – 10 / 10 – 12)

Laterals ( 8 – 10 / 10 – 12)

(Spoto) Bench Press 2 sets ( 5 – 8 / 8 – 10)

//Shoulder Press 2 sets ( 5 – 8 / 8 – 10)

Press Up 2 sets ( 8 – 10 / 10 – 12)

Lat (unilateral) 2 sets ( 5 – 8 / 8 – 10)

—

Sumo Deadlifts 2 sets ( 5 – 6 )

Belt-Squat 2 sets ( 5 – 8 / 8 – 10)

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That is true and a good advice. To get to this point I must du more right than wrong on a daily basis. But wouldn’t you agree to get total unrealistic goals out of your head?

Maybe I am too much goal focused. And that was always the case in most circumstances of life.

I am convinced that I can get to this level with my actual FB routine done twice a week.

Hello everyone,

are there certain points during your career, where you think about how far you should push your training and how far you can push it regards physique improvements?

For me it’s a bit difficult. For example, I watched the first season of reacher. You may know this series. So I was “I wanna look like this guy”. Short reality check:…

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You gave yourself the answer here:

“Here are two scenarios I’ve experienced:
1) When I do 3 sets of pressing exercises, I progress on all sets the next time I perform those exercises.
2) When I do 5 sets of pressing exercises, I still progress at the same rate on all sets during the next session.”

If you are recovered the next workout keep going. I…

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Could you do this exercise for shoulder also? So after chest? Because I see many guys here often do high incline (for shoulder). As I am not advanced I just use the layout you give with high incline for shoulder. Getting a bigger upper chest would be a nice extra.

What helped me in a similar situation was also eat more Carbs the day before. So you make sure at least your muscles and liver have enough stored carbs.

The rest as the others already said.

Thank you for the recommendations! I’ll start by going to my previous maintenance calories and monitor how my body responds, especially regarding body fat percentage. If I see that the fat percentage isn’t decreasing, I can then gradually add a slight deficit to make further progress. This way, I’m incorporating both of your suggestions and can…

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Thanks for the reply.

The surgery was on october 31st, so about ten days ago. Whilst this ten days I was at maintenance or above without training.

So if I got you both right, you wouldn’t recommend to continue the cut?

I am not cutting for a competition but I want to be in good shape when my son is born, as I think training will shift more…

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Hello everyone,

about 10 days or so ago I had surgery to get rid of an abscess.

The wound is not closed yet because it is secondary healing. But it is fine.

The doc told me I can start with training. Just not irritate the wound. I will know, when I do this.

So I would start my FB routine with reduced volume (one set per exc.; later I will go to…

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5 weeks of diet under the belt. Could drop about 2,5 kilos. Overshooted my calories sometimes, but the most days (over 90%) I was in my planned calories. The difference 2,5 kilos can make is really impressive. Also I could progress with the two full body workouts a week. Just my Sumo deadlifts took a hit, but maybe that is normal after…

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How intense is your cardio? If it isn’t that long (20 – 30 Minutes) and not above about 120 (rough estimation) and you are not in a shitty fitness at all that wouldn’t be a concern I would add. Take oscars advice and scale down the cardio. Than maybe ab bit up.

I think this term is just a way to quantify the volume you really need and is more or less based what you kuba, Jordan and Micaela said.

The boys behind this phrase are Paul Carter and Chris Beardsley. They basically say more or less go and work hard on low volume and progress progress progress. They just tried to put it to numbers. Was…

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It has one set to failure if memory serves well?

Finished this one yesterday

Tricep Overhead 2 sets ( 8 – 10 / 10 – 12)

Cable Curls 2 sets ( 8 – 10 / 10 – 12)

Dumbbells Bench 2 sets ( 8 – 10 / 10 – 12)

Seated Overhead Press 2 sets ( 5 – 8 / 8 – 10)

JM-Press 2 sets ( 8 – 10 / 10 – 12)

Lateral (machine) 2 sets ( 8 – 10 / 10 – 12)

Lat row (unilateral) 2 sets ( 5 – 8 / 8 – 10)

Upper Back Rows…

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So for the two time FB per Week schedule it would look like this:

A)

Tricep Push Down 2 sets ( 8 – 10 / 10 – 12)

Brecher Curls 2 sets ( 8 – 10 / 10 – 12)

(Spot) Bench Press 2 sets ( 5 – 8 / 8 – 10)

Shoulder Press 2 sets ( 5 – 8 / 8 – 10)

Press Up 2 sets ( 8 – 10 / 10 – 12)

Laterals ( 8 – 10 / 10 – 12)

Lat (unilateral) 2 sets ( 5 – 8 / 8 -…

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i made good improvements in just doing a heavy single prior to my working set. This single is not all out max. The following set could get also heavier over the time. Do you have an end goal in mind like a competition or so.

So instead of doing one set per exercise just do two for the start. That would be a long ride. Maybe than take a short break in between.

In a full body there is also much overlap, so in this basic setup I have at least 2 Sets of for example chest from different angles.

Thanks for keeping my back!

as the picture is not fully on the start post

https://www.pic-upload.de/view-37415637/Bildschirmfoto2024-09-14um15.48.30.png.html

Thanks Jordan,

you’re right. There is a temptation to hop on and off. But my whole training career I liked FB more than other splits. So I think this will be one of smaller problems.

Are there opportunities to get FB 3 shorter? In a home gym I will set up my next exercise during warm up of the prior. If thinks work out as planned I will have…

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And another question would be, if there is the chance to reduce time spend for fb 3 due to schedule. Just like in the other thread where was suggested a version to get it under 40 Minutes. Impossible for FB I know, but maybe not extending it too much…

Hello everyone,

hope I do not annoy with repeated questions but I think now I pieced together a solid FB routine for my cut. Made some changes to the last version. Couldn’t find the last thread (due to mobile app?)

Goal is to get down to about 85/86 to have a solid base for pushing up again when it is possible or at least just look very good and…

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That sounds like a good thing to try also part with ascending resistance even though I am not that advanced to spent too much time thinking about that! Thanks.

How do you load them?

Hey Michaela,

i was interested in your thoughts about my template. I had something in mind when planning it, but sometimes one does not see caveats that could be detrimental.

So now it should work.

So I came up with this: My “why’s” for this:

– Homegym

– prioritizing Arms and chest

– i am not that firm with overhead pressing so I shifted it to the middle of the week für 2 sets (the second one with a higher press start to focus more on tricep locking out). If you guys think another variation for OHP would be better I maybe could try to…

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Thanks everyone.

I know that the other plans will work too. But that much hammering from Jordan towards full body and “more” growth options per week got my attention. Now I can use some exercises better in regards to hitting the muscles or what I can tolerate to recover.

So I think there are some solid muscle gains under the fat.

I will copy the…

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Hey everyone,

Sorry for the double post. Something went wrong and one cannot reply to my original thread. I am not able to upload or see anyones pictures. There is just a question mark.

I have some thoughts about switching back to full body. Brief history was about 3/4 of a year fb, then switched to U//L (3 times a week) and then quickly to…

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Hey everyone,

I have some thoughts about switching back to full body. Brief history was about 3/4 of a year fb, then switched to U//L (3 times a week) and then quickly to u/l/fb to increase frequency to every muscle 2 times a week.

Now I am convinced to try a switching back to full body beginning with my cut. I I can reap the benefit of FB I…

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Also I made some thoughts about the end goal of the cut. I need some picture in mind of where to go. Seems a bit strange.

After seeing the new Deadpool movie and the last scene especially I thought that Jackman has similar proportions to me. Also the thinner arms from the front and and this kind of x-frame with lower obliques standing out more…

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Did the search but couldn’t found a video specific addressed to weaknesses.

But I think the added picture above shows how to made.

Bicep (Iso)

Tricep (Push, adds chest)

Chest

Shoulders

So i also think of maybe switch to Full Body again on the cut. But that is not set in stone for me now. But Jordan has hammered in IG that Full Body would be suitable…

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Thanks! Yes I would like to have this body fat again. But I think I will have added 3-4kg muscle at least on the upper body. From there I’d see, how I will move on. As you can see, the arms are puny (like everything else). But especially the arms… They are very long compared to my body height so these are just the cards I have been dealt…

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Also could you guess my bf here based on the front? This was back in the day with about 80kg. Legs were always leaner than upper body. Biggest fat storage are hips and lower abs.

https://i.postimg.cc/Wbdy9qyZ/temp-Image4-FIu5y.avif

Hey guys thank you again! Got the points. Thought about reading your texts before the workouts to make sure to progress.

Next question: During a cut, do you think prioritizing weaker muscle groups is helpful? Jordan mentioned on his stories how he would set up an upper if arms oder shoulder would be weak (mostly change the order to hit the…

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Hey thanks to all!

So basically you all agreed on mostly things. Peter, you said to reduce volume. Would you do it from the start? Like how much? For example my chest has 6 – 7 sets a week. if I would just do the top set on each exercise that would be a reduction to 4 sets per week. That would be an amount that would possibly lead to gains…

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Hey everyone,

i pushed up since October ’22, did it slow and had some “mini-cuts” (two or so for each 4 weeks). 6 Weeks of this time frame was not trained. So I thought to start a cut in the middle of september.

My goal is to get down du about 85kg at first. Now I am at about 91 – 92kg. Checking my data leaves me with the suggestion that…

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Hey Rich,

thanks again. So pictures look similar to the last one posted. Can look to up them again. But I have gained fat especially at the hip belt. I think I am at 18 – 20 % bf now. Legs are fairly lean and upper back too. Just the hips and lower belly. They are fat. So you guys would suggest me to do the cut I think.

And I would start…

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Full Body B

1. Bench Press medium Grip (Top and Backoff)

2. Flies (1 set 10 – 20)

3. Board Press (Top and Backoff)

4. Laterals (2 sets, partials)

5. Unilateral Lat Pullover (Top and two Backoffs)

6. Tricep Iso (Push down, Top and Backoff)

7. Overhead Scott curls (Top and two Backoffs)

8. Squat (one Top set 4 – 6 Reps)

9. 1.5 Sissy Squat (two sets…

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After the Minicut I got back on pushing up and reached about 91 – 92kg again. In the last weeks there were some fine jumps in progressing my presses. Faster than previously.

I think in three months or so I finally will hit the 30 pound increase in weight. On instagram I saw Jordans suggestion that in a 30 pound pushup it will be probably 20…

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