[Rich Ellis]

Hi mate

In my view, this is down to where you perform the best.

Opt with that one!

[Rich Ellis]

Push session this afternoon that I’m pretty content with.

I’m enough of a realist to understand what I will and won’t get from it now, doesn’t mean I like it, but doesn’t mean that’s a reason not to do the work.

Just sunk my last meal, sleep time now, then legs tomorrow

[Rich Ellis]

Hi mate

Definitely check out the videos in the educational section

I think it will rationalise the full body approach as a start point for you

Please don’t rush to get to an “elite level split”, they don’t exist, only progression does.

[Rich Ellis]

Hi John,

You’re not alone with a lot of what you’re describing.

It’s good you’re aware of it, but I am firmly with Nath in that consistency is going to be your best friend here.

I know you know that, and I know it’s not simple, so I think you have two options.

1) Go with the split that makes most sense to you, and that you are therefore most personally bought into. Use the log function on here to keep yourself accountable and create a little community around you to bounce things off if/when your head makes you second guess.

2) If financially viable, get a coach. Someone you heavily believe in and trust, and that can take the overthinking away from you and let you just crack on with the work.

Get after it mate whichever way you go.

[Rich Ellis]

Very good leg session this evening, very happy with how everything felt and went.

Not an ideal run of four on the bounce because of work commitments yesterday, but needs must!

Pull tomorrow, steal just going on now, then sleep

[Rich Ellis]

Hi mate

There’s lots of options, but for most, a higher frequency of stimulus is likely to be the most effective way to achieve overall growth.

This of course needs balancing off against your recovery, and your physique needs.

Sounds like you’ve fallen into the trap of bouncing between programmes.

Give us a bit of a rundown on your training history.

[Rich Ellis]

The app wasn’t working yesterday, but had a good upper session

Everything needs churning around this week as I had a work event this evening which meant I had to move to upper / lower and then pull push legs later in the week

So lower tomorrow, last meal about to go in and then sleep

[Rich Ellis]

Mondays are rest days

Just about to get my supps and my last meal and it will be tike for bed

I’ve got a highly annoying work commitment on Wednesday that means I need to flip flop my sessions, so tomorrow will become upper

Time to feed and then sleep

[Rich Ellis]

Agree with Hilly mate. Get stuck into this and don’t expect to feel fresh all the time.

If you’re making consistent and patient progress , you’re in a great spot mate

[Rich Ellis]

Upper day today after an early start and stint at work

Really pleased with the session this afternoon, looked like this

Calves
Chest supported upper back row
Neutral pulldown
Overhead tricep extension
Pec fly
Neutral grip machine chest press
Machine laterals

Two meals left for this evening. Calories need pushing again. After a calorie bump this week, I’m down a kilo. Body is obviously working, but calories are getting high now.

[Rich Ellis]

Hi Max,

Is this on an every other day set up?

When you say some muscle groups aren’t recovering as fast, what does that look like?

Also, if you don’t mind me asking, how old are you?

[Rich Ellis]

Fridays are rest days for me.

Finished work and got the food shopping sorted for the week.

Just sitting down now for an hour before my last meal and then sleep

Work in the morning, gym afternoon, then some relax for the rest of the day is the plan

[Rich Ellis]

Hi mate

I agree with Clare, don’t be too hasty in making an increase. 2.5lbs is a significant jump in a week, see where it starts to settle before feeling the need to jump calories again immediately

[Rich Ellis]

Got my leg session done, and actually very happy with how it went.

Still feeling very rough with this cold, but rest day tomorrow so hoping a couple of good sleeps get me in a good spot for the weekend

One meal to go.

[Rich Ellis]

Completely agree with Jord.

You’ll know of the movement suits you, then get after progressing it consistently, patiently, for months.