B
Forum Replies Created
-
Some pictures with better quality…but the lighting is very very good and does me big favor.
-
Yes this helps. I will save this thread. For now you and Clare listed good options, so I will be prepared.
Looking at my logbook shows potential to progress with full body as you stated with option A (with over 60% of my body parts progressing fast (legs and back). When this finally stalls I’ll give Clare’s and yours a run and the what works.
-
Some time has passed. Time for an update.
It looks like I have found the good setup for most exercises. Legs and back is progressing nicely. Every session load goes up or reps. Or load gets up and reps don’t decrease.
Push exc. are harder, way harder. But over a course of a few weeks there is also progression. Need smaller steps to not drop to harsh in reps.
Some highlights on how progression was possible over the last months:
DB Bench press 35×8 – 40.5kg x 8
DB incline bench press 30.5 x 11 – 34.375 x 9
Meadows rows (sum) 45 x 11 – 95kg x 9 (didn’t see that coming)
Weight went up from 78 to 84kg. I will try to keep logging here more frequently.
I added some pics with good lighting.
Some recent threads with questions.
https://www.trainedbyjp.com/forums/topic/moving-to-upper-lower/
https://www.trainedbyjp.com/forums/topic/slow-pushup/
-
Well i’m not the expert here, but It’s a topic that I found interesting so take my advice with a grain of salt lol. Not a fan of doing a full body session when a did a lower body session 2 sleeps prior. What I would do is Upper/Rest/Lower/Rest (Adaptated to 7 day weekly cycle) doing 2-3 Working Sets per exercise (or 2 working sets + intensity technique, whatever). This way you can compensate the lack of more frequency with a little bit more of volume. Hope it helps!
That would be an issue maybe, you’re right.
You would suggest to train like this
Week 1
Mon – upper
Wed – lower
Fri – upper
Week 2
Mon – lower
Wed – upper
Fri – lower
But with a tad more volume?
Yesterday evening I went through my logbook and got skeptical if I really milked all out of fullbody. Jordan said in the series, switch when you cannot get progress out of full body.
Legs and back is progressing really good even with light soreness. One to three reps a session…But legs and delts are what get you huge…
Chest, delts and arms are harder to progress. Sometimes over the course of 3 weeks I get one rep more out of it. But if looked at monthly basis even there is progression. So maybe it is too soon to switch to upper lower…
-
Thank you Clare! That is an interesting approach! So I would combine the two phases Jordan mentioned?
Week 1
mo – upper A
wed – lower A
fri- full body (upper light lower heavy)
Week 2
mo – upper B
wed – lower B
fri- full body (upper heavy lower light)
-
Hello everyone,
is my “leanness” enough to continue the pushup in a slower manner? Maybe getting the last 15 pounds in the next half year before cutting down?
It may look like I hesitate too much on this “slowness” but the past showed that i unfortunately really gain much fat with a big surplus. For example in the Push-up before this one I got up from 81kg (178lbs) to 92 (202lbs). But there was about 9kg of fat I think. The point is compared to others my genetics are not that good for muscle gain or it is because I am already 35 turning 36 in July.
I really bust my ass in training, so there is no shortcut and I don’t want to get my thoughts understand as an excuse.
-
some “better” leg pictures
-
So I tried to get some better pics. Don’t mind the scars, these document life struggles (got backstabbed ..). 186 pounds at 1,845meters
If I continue to push the last 15 pounds up I would end at approximately 200lbs. As I read my writings I get that it sounds a bit confusing.
My primary intention was to know if a more slowly push up would be ok in regards to my situation as I tend towards more fat gain and less muscle gain compared to others. And that fat shifts to my hips which lets my small structure looks worse.
But I think I just get now really accommodated to the JP style of training (found exercises and good executions…) and could get even more out of this.
Again leg pictures are shitty as hell.
-
Did that mean I would be ok in your opinion when I push 30 pounds in the span of a year? That was what I had in mind with „slow“
I pushed up 15 pounds since october what is slower than most of you suggest I thing. -
Anyone who could give advise based on this garbage pictures?
-
Hey bud some pictures would be very helpful, body fat distribution is a tricky one we all hold more bf in certain areas, I always asses my body comp by my fattest body part, then once you get lean lean once you’ll see body fat distribution is more even
I shot some pictures. But the quality seems to be garbage. Maybe they help. I am a little shocked about my leg size…maybe during the last 1.5 years I lost a noticeable amount of muscle there…
What I am afraid of is if I would do a longer cut now I’ll never get really bigger. As I nailed some things now (training, execution of good exercises for me…) a deficit longer than 1.5 – 2 weeks will be detrimental to strength gains. I think I need to progress further with my lifts so that I put a real distance to my starting point.
-
Hey buddy! Have you tried using different foot positions! I find if I put my feet narrower and push my knees out past my feet then I tend to hit a lot more quad.
yes, yesterday and quads were fried.
yes, I’ll do this, thanks.
-
I would probably just do heel raises paused barbell squats instead then , a belt squat I think is an utterly useless quad movement when the weight is pulling you down from under your hips , it’s very hard to bias the quad
tried them in the past. It’s good but it is always my lower and upper back that limits me.
With the belt squat yesterday I pushed for 25 reps and my quads literally escaped. Never hit them that good with a compound. This belt squat allowed me to fight the last reps out with everything I’ve got. Had to took a seat afterwards for a couple of minutes.
-
Oh excuse me for my late reply.
Deadlifts worked fine. Recently I switched so SLDL (you got me on the SLDL-Hypetrain). There was no issue.
I pulled the muscle on unilateral movement. Actually I just use belt squat variations für my quads. I at least imagine feeling the adductor a bit, but not to an extend that is uncomfortable. So if that was a tear, then maybe just some fibers. Or just a pulled muscle without any tearing.
The initial discomfort (going into deep squat position) was gone after a week). This was the second pull on this leg (last was 1.5 year ago on the outer quad). A slow cadence really works in rehabilitating such things.
