[Rich Ellis]

Hi mate,

Fully agree with Clare.

Just to check – have you tried a very high quality isolate? Often people will find these are very comfortable to digest.

Again, ISOPRO by TBJP Nutrition would be the one

[Rich Ellis]

Big back session this evening.

Gym is BUSY again. It’s nice to have some buzz in the place, but not so perfect when you’re queuing for kit!

I’ve not been consistent enough with hinge and free row variations, they will be the focus for me now up until the new year. Big block of getting strong!

[Rich Ellis]

Hi Miguel,

What a great post to read! Super happy you’re enjoying the split and seeing the benefits in your performance

Stick with it now, long road of progress ahead. Keep us posted!

[Rich Ellis]

Triceps and Delts today. Very enjoyable session, managed to creep every lift forwards, so job done!

One meal left tonight, got a big back session in for tomorrow, so getting some sleep soon!

[Rich Ellis]

I don’t think your focus needs to be Scap retraction Vs Scap depression

Don’t worry at this point. Pick a complete set of movements that you get on well with, and go to town on them.

Assess when you’ve gained target amount of size/weight, and see if anything needs redressing for the next block.

[Rich Ellis]

Rest day today, not long back in from work so just sorting my last meal and then getting some sleep!

Delts and tris tomorrow 🙌🏻

[Rich Ellis]

But not at the expense of intent.

Don’t do these horribly drawn out reps tht let you use no load and take 6s for the concentric portion of the lift

Yes lift with good control and excellent form, but still train super hard.

[Rich Ellis]

Mega done this evening. Super happy with my knees at the moment, and doing pretty well not to be silly and drop the rep ranges or jump into new movements.

Really enjoying just working hard hard again without pain being a factor

Meal prep is sorted for tomorrow’s rest day, just on with my last meal and then it’s sleep time

[Rich Ellis]

Hi Lucas,

This is very possible if you are committed and able to be consistent with a well structured nutrition and training schedule.

Unlike David, I’m not adamant that you will need a coach, this should be possible with the information available on this platform, along with some sensible questions through the journey.

Go get it mate

[Rich Ellis]

Hi mate

I personally don’t think you need a split that skews towards your upper body

I’d probably go PPL with an extra few sets of biceps on leg day if you’re worried about arm volume

[Rich Ellis]

Chest and bis today, which I was really happy with

Resting up tomorrow ahead of legs on Thursday

I’ve sorted food prep for tomorrow, last meal
Is just coming now and then sleep time

[Rich Ellis]

Yep, get some fractionals mate, they will be your best friend

[Rich Ellis]

Hi seb

Why don’t you throw some pics up so we can help you ascertain whether arms need to be given more exposure in the programming

[Rich Ellis]

Unless you’re in a rush, don’t change too much at once

Up your rest day cardio to 40mins, set your steps at 10k EVERY day, leave kcals the same.

Next up you can add the 20mins cardio on some TD

[Rich Ellis]

Agree here, unless you require a high level of grip strength for a performance or functional reason, I’d progress with straps for sure.