[Rich Ellis]

Hi Matthew

I’d certainly be with Clare in encouraging you to go and watch the educational videos regardless of what you decide.

In answer to your question though, I think the first thing we need to do is to ensure we don’t see one split as “better” or more desirable than another.

Each has its place, and it’s about ascertaining which will yield best results for you, not just now, but as you layer on experience

For me, you need to be really honest with what your two years of training have looked like. If you’ve adopted and adhered to the principles that most of us work to, then you may well be in a place where an upper lower split is too hard to recover from and you are limiting progress.

My estimation is that most people in your position can’t honestly say that that is representative of where they are, but it is not for me to judge you as I know next to nothing about you.

If you think you can set up an upper lower DC split, and take it all the way for 6 months, tht seems a pretty good idea to me.

If you can honestly say that you are in a position where you will be limited by recovery/stimulus volume per muscle group, it’s time to move on.

[Rich Ellis]

With the guys on this one mate, front foot is working!

[Rich Ellis]

Hi team,

You’ll all have figured out that the app has been going through maintenance for a couple of days.

Yesterday was a rest day for me, and that let me go into my upper session fresh today

All lifts upped, starting to feel really good with it at the moment. Session went

Low pulley upper back row
Chest supported machine row
Narrow neutral Pulldown

X-over press
Deficit narrow push-ups

Really good session, pull movements loaded and push movements clustered

Just about to sink my last meal and get to bed

Oh, and not to be forgotten, the new clothing drop is due on the 10th at 6pm, with c20 items going live, including the new Melissa Bumstead colab ??

[Rich Ellis]

I think this really depends how erratic you are.

Yanking at a bar is almost certainly going to lead to inconsistent pulling lines from rep to rep, and I dare say puts you on the wrong side of injury risk.

There’s a difference between deliberately applying force in an explosive fashion to just mindlessly ripping.

Being well braces ahead of applying maximal force is probably the better option in my view.

[Rich Ellis]

Hi mate

A few different approaches here.

There’s some really good texts available now, and there’s also some really good video tutorials tht you can take advantage of.

There’s also the option of doing something like a yoga or Pilates class if you think adherence will be stronger if you commit to a group

Ultimately you just need to commit to actually starting, the resources at your disposal are significant, so that’s no longer an excuse for any of us.

[Rich Ellis]

Hi mate

Kiera has nailed it, as a like for like, DB rear delt on a bench, or cable variation.

I actually prefer both of these to a reverse pec deck as they typically put you in a less than optimal plane. You can affect this with either DB or cables so have a more effective movement.

[Rich Ellis]

Lower session today.

SL standing curl
45deg leg press
RDL
Standing calf
Seated calf

Good session. Really happy with it. Everything was behaving so let me work hard

Arms tomorrow, which is very necessary

One meal to go tonight, then bed

[Rich Ellis]

Good upper session today , really pleased with progress

Cable rear delt
Cuff laterals
JM press
Overhand pulldowns
Low pulley row

Three work sets of each, really nice session, body behaving, all good

Two meals left this evening, big heavy session tomorrow so looking forward to a good sleep tonight

[Rich Ellis]

Agree with Oscar mate. I’d use these or close grip press as your “big” movement

[Rich Ellis]

Absolutely with Oscar here mate

Please don’t be a hero and push through something that’s hurting you.

Prime allows you to manipulate the loading profile, thus changing the movement for you.

You can also obviously work through different rep ranges to create a further distinction

[Rich Ellis]

Rest day today guys and a well needed one after a couple of hard training days

I’ve got an upper session tomorrow, but a few days off work so some good eating and some rest around training

One meal left this evening, food in the oven now, then sleep

[Rich Ellis]

Hi mate, lots of good strategies above.

You need to understand where the weak link is that’s leading to failure to progress. Where in the movement are you breaking down?

From there, identify a movement to address the weakness, implement, execute, get stronger

[Rich Ellis]

Legssssssssss

Banded Split stance press
Banded quad press
Leg ext
Rear kick
Ham hypers
Prone leg curl
Standing calf

Very good session this evening, numbers all up, knees behaving, it’s moving.

Food prepping as I type, then last meal before bed

Rest day tomorrow and then a long weekend with some good training in

[Rich Ellis]

Agree with Kuba and Rhea mate. Slow down the pace of your workout. Increase rest periods (which will likely lead to increased performance) and see how that impacts things.

[Rich Ellis]

Upper session.

Ended up being a wayyyyyyy later session than planned due to uncontrollable factors at work, but went in and upped everything, so I’m happy.

Low pulley upper back row
Chest supported machine row
Neutral grip Pulldown

X-over press
Deficit push up
Machine SA OHP.

Hangs

Loaded the back work which was fun, I feel like I’m starting to get a bit of strength back, and with it, filling out a bit.

The push work is all very look after the shoulders for now. I’m going to get them to a point where I can use them for something good if it’s the last thing I do!