[B]

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.

[B]

The fB setup is 1-2 sets a body part when it’s eod , if the rest is longer , do more work

It’s volume : frequency

That thing or more that reiteration got me hooked somehow. The volume : frequency is logic, I got it.
But just up to a certain point, I guess? You cannot load one FB per week full of sets, train 5 hours and get the same results like you trained three times with 1:40 or so?

So (I am just courius, somehow bc of my current situation and the urge to learn more) if I would condense the volume from 3 fb splits to 2 fb splits, would you say I could get nearly the same results?

I do not look for a new shiny thing, just try to get the best out of my current schedule (this is worst than ever training wise). And I would have plenty of time on two days for workout out.

[B]

Did the first workout yesterday after a week layoff due to abscess and birthmark cutoff.
Was a good one. Ditched upper back row and added a set of lats, because I didn’t want to let deadlifts suffer. Back thickness seems to correlate quite well with load and reps on deadlifts. Got it in about 90 minutes.

[B]

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!

[B]

as the picture is not fully on the start post

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

pic-upload.de

Pic-Upload.de - Bildschirmfoto2024-09-14um15.48.30.png

Einfach Bilder oder Fotos kostenlos hochladen bei Pic-Upload. Leicht und bequem Bild oder Foto hochladen.

[B]

Everything looks fine

So I will say what I have said in lots of threads , as reading this I can start to get the same type of feel , don’t get distracted by something shiney and new

You literally just have to do this and that’s that , there is no other way to get a decent physique faster .

What often happens , is the lack of results will make someone go, ooo that
Shiney new thing must be better

And the cycle continues , because there is never an inward reflection on the fact that the lack of results is simply for lack of effort and consistency

The moment you start to go , oo may try something else , that’s it , failed . Goal of a decent physique slipping away , because of an inability to crack on and accept it’s 2-3 years until you look really decent

Adjust 1 rir based on how things feel , there are no rules , it’s a constant auto regulation

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 gained 4-5kg of muscle since end of 2022 with your principles. Not too bad at now 37 years old.

And what about only going two times a week after my son is born. Is there a FB schedule you can advise that yields towards the bare minimum you can do and still stimulated growth? I think you know situations like that and what to do.

[B]

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…

[B]

You could rig up some bands in the rack and pull them over your back/ crawl under them , tricep work lends itself to ascending resistance profile , so banded work will be ideal here . And wouldn’t actually be too terrible getting under / back out from them

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.

[B]

How do you think? Come on lol , surely we can get some just minor brain engagement going on , just a smidge

Yes the one with putting plates i know. That’s captain obvious. But I do not have someone in my basement gym. So I hope there would be solid stable alternatives. Because this exercise is really good.

[B]

Narrow press up is an absolute fav of mine

How do you load them?

[B]

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.

[B]

Regarding the workout schedule are there some thoughts form you?

[B]

So now it should work.

[B]

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 emulate one with jammer arms or dumbbells

– I have my chest exercises with three flat setups. I do not like the incline setup. It goes wobbly everytime, so I switched between Barbell, Dumbbell and Barbell Spoto Press. All these hit the chest nicely

fotos hochladen link

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[B]

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 new plan later or tomorrow.