[B]

B shoulder and upper chest is all the same thing to me , one doesn’t build without the other when you press on a high incline

Thanks! That was the reason for my question because I made this experience myself that upper pecs are highly active during high incline presses.

[B]

I have especially for Push Magnets to attach. Works good. Push is Always more difficult to progress. But even .25kg every week will add up.

[B]

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 can’t imagine this to happen, but if it does for you 5 sets maybe better than 3. So keep doing it until it is too much.

As in FB eod I could recover 3 sets of push. But not more. Sometimes less depending on circumstances.

On Lifts like deadlift I ca progress with just one hard set. You need to figure it out by yourself.

[B]

High incline dumbell press is the absolute goat, I only stopped as I was doing the 85kg db and it was just annoying as fuck at that point . I would probably still do them if I trained at strength asylum though , they had the best db ever

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.

[B]

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.

[B]

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 adjust flexibly depending on how my body develops.

According to the doc (specialist) I could have startet training already last week (with general advising for strength training). It could boost metabolism and help healing he suggested. Just washing it out a few times everyday.

The size is small by now. It’s open but small and has a good healing process.

[B]

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 towards maintenance, at least for a while, after that.

Right now, I have about 17% body fat.

[B]

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 a powerlifting competition.

There is just one annoying issue. I got an abscess (glute, not because of an injection, maybe because of rubbing clothes). Had this years ago. It opened and then after a while disappears. Came back years later….than disappears.

Now years later it is back again (maybe because of the powerlifting singlet, sweat during the whole day and rubbing underwear on competition day) and goes back and forth. The first time it gots big. Antibiotics. It opens up. Salve. But then it came back smaller. Treaded. Came back. treated. Came back but smaller.

The doc (for skin) didn’t see reason to get surgery. Just use drawing salve and antiseptic salve. There is no fever. It is just like some bigger postule.

Has anyone experienced this?

Best regards

[B]

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.

[B]

Hey everyone,
Is there a way or
Chance to prevend this sunken cheeks on a diet? I already get this when i went down 15% … so Not eben That lean.

[B]

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 interested too, but made progress without knowing it and went on making more progress.

It is a nice opposition towards this renaissance periodization guys who pretend to be scientists but they never did scientific stuff outside talking about it.

[B]

I’m genuinely curious, you mean that 2 straight sets to failure (as in the the video of the “beginner” section) is easier to recover from than a single rest pause set with the same number (2) of failure points? If so, why? Again, I’m just trying to gain a deeper insight.

Thank you in advance

It has one set to failure if memory serves well?

[B]

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 2 sets ( 5 – 8 / 8 – 10)

—

Squats 2 sets ( 5 – 6 )

Hip-Thrusts 2 sets ( 5 – 8 / 8 – 10)

Leg extensions (reverse nordic curl) 1 set.

This was also about 2:15hrs long but doable. I thought about having primarily two rotations for the start because I want to do some things every week.

Would you advise to swap at least some exc. every week like switching between press ups and dips, so this two would happen every 2 weeks.

Volume wise at this routine I get direct weekly sets (overlap not counted) as follow:

– chest 4

– lats 4

– tris 8

– bis 4

– shoulder 8

– upper back 2

– quads 4 (squat maybe two extra, don’t know)

– hams 1 (sumo deads)

Seems solid?

As with hams I do not have fear of leaving much on the table. Back thickness and hams correlate strongly to what I am deadlifting (for now). But I will fiddle one isolation set für hams in somewhere.

[B]

Did the new version für two times a week yesterday:

FitNotes Workout
Monday, September 23, 2024

Rope Push Down
27,5 kg x 9
22,5 kg x 10

Dumbbell Preacher Curl
17 kg x 10
14,5 kg x 11

Spoto Bench Press
0 kg x 0
90 kg x 6
80 kg x 7

Shoulder Press Plate Loaded
60 kg x 9
50 kg x 9

Pushup
65 kg x 9
60 kg x 9

Lying Laterals
9,5 kg x 10
7 kg x 13

Lat Pulldown Uni
90 kg x 8
80 kg x 9

Sumo Deadlift
190 kg x 7

Belt Squat
160 kg x 6
130 kg x 10

Sissy Squat
80 kg x 10

That was a long long ride. About 2.15 hours. But it was really exhausting. And there was a big mental side. So before deadlifts I took a little break and then moved on.

[B]

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 – 10)

—

Sumo Deadlifts 2 sets ( 5 – 6 )

Belt-Squat 2 sets ( 5 – 8 / 8 – 10)

Sissy Squats 2 sets( 8 – 10 / 10 – 12)

B)

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 2 sets ( 5 – 8 / 8 – 10)

—

Squats 2 sets ( 5 – 6 )

Hip-Thrusts 2 sets ( 5 – 8 / 8 – 10)

Leg extensions or so 2 sets ( 8 – 10 / 10 – 12)

So this will at least last two hours. As I am on a cut I would drink Eaa before and some carbs during.

Just to get everything right and understand:

I would achieve a greater MPS from the more volume, that is a bit higher and lasts longer, so these two workouts could lead to nearly the same gains like the three? Maybe just like in the picture?

The drawback would be at the end of the workout I would not be that “fresh” and maybe let go off some potential?

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