[Rich Ellis]

Totally aligned with the guys, there’s a lot you can do to make the other pressing angles work for you

They will be really useful tools through your training life, definitely invest the time to get them nailed

[Rich Ellis]

Delts and arms today. Really good session!!

Cuff rear delt
Cuff laterals
Cuff “y’s”

Figure 8 strap pushdowns
Overhead Tri extensions

Machine preacher curl
Standing DB curl

Resting tomorrow before legs on Thursday

Last meal cooking now and then bed

[Rich Ellis]

Hi Tyler, should we assume that these sets aren’t all to concentric failure?

In direct response to your question, if you have a rational reason for a sub-par performance, I wouldn’t be overly concerned and would repeat the effort next time out.

[Rich Ellis]

I think it depends if it meets your physique needs mate

A common theme you’ll see on here is that there really aren’t many “definitely musts”

Some philosophy continuity yes, but individual splits should consider your individual needs

[Rich Ellis]

Rest day today following yesterday’s leg session

I’ve got delts and arms tomorrow which I’m looking forward to getting stuck into

Got all my food prepped for tomorrow and one meal left this evening

[Rich Ellis]

Hi mate

It’s a good split if it’s programmed to meet your needs and you can recover from it.

They are the themes you will always hear, as they are questions specific to you that unfortunately the rest of us can’t guide you on without a lot more information

Regarding your arms, I’d suggest it’s likely down to a movement selection and/or execution issue.

If you are aware that you have significant weaknesses, your split and programming should reflect an effort to address that.

[Rich Ellis]

Leg daaayyyyyyy

I’m far enough in now that this is starting to get interesting

Knees are behaving which means I can go after it, and that’s happy

Today’s movements are lighter than the other leg session, but that’s all relative

Adductor machine
Split stance leg press
Walking lunges
Leg extensions
Glute/ham focus hypers
Standing calf raise

Resting tomorrow, which is definitely going to be welcome

Two meals left this evening, bit of UFC catch up. Happy meathead

[Rich Ellis]

Drop a rest day in in my view mate

2 on, 1 off.

Just be mindful of your programming

[Rich Ellis]

Rest day today

Went into work first half of the day, but have felt whacked all day so really welcomed the rest

I’ve just had my last meal and will get my head down in a few mins

Hopefully not too much happening tomorrow other than a leg session and feeding!

[Rich Ellis]

That will help with recovery mate.

I think the two splits you’ve outlined are preferable to 6 days a week. It’s a lot mate and it will quickly become unsustainable

If you’re leaning towards “more” give the 2 on, one off split a go. Just be smart with your programming as it won’t always line up ideally

[Rich Ellis]

YES pull day, and the return of my rows!!

Adductor feeling good so let me go at the session.

Couple of amends due to new kit availability and maxing of machines

Upper back chest supported t-bar row
Barbell rack row
Corner bar row
Overhand pulldown
Assisted underhand pull-up

It’s been a bit of a week so I’m taking an extra rest day tomorrow so I don’t end up in a rut.

Just about to cook my last meal and then it’s bed time!

[Rich Ellis]

Hi mate

I think the main determinant for this will be your recovery capability.

If you feel you’re in a position to be able to recover sufficiently to allow consistent progress, give it a go.

I’d also suggest that your programming will need more careful consideration. Going from legs to pull the next day will need some intelligent programming

Thanks for the advice appreciate it. Would you prefer option 1 then? That way pull would never be the day after legs due to the rest periods between legs.[/quote]
I think what I would prefer isn’t necessarily what’s best for you mate.

You will see a lot of the guys run that split, and that’s with good reason. It’s a great set up if you have the “get go” to really take your sets all the way.

I think largely people are guilty of not getting enough rest, so from that perspective, it’s a good bet.

That said, when it comes to what’s optimal, that really will come down to your recovery strategies and capacity, and I’m afraid I just can’t answer that for you with what we have mate

[Rich Ellis]

Push day today.

I’ve modified my session and I’m very happy with my movements.

Little bit more volume per movement as there just aren’t many I can work hard on

DB Laterals
Machine OHP
Incline chest press
Narrow grip flat machine press
Machine dips

Hangs

All my food prep is done for tomorrow, big pull session scheduled. Should be able to go back to all movements with my adductor feeling on point

One meal, then bed

[Rich Ellis]

Hi mate

I think the main determinant for this will be your recovery capability.

If you feel you’re in a position to be able to recover sufficiently to allow consistent progress, give it a go.

I’d also suggest that your programming will need more careful consideration. Going from legs to pull the next day will need some intelligent programming

[Rich Ellis]

Hi mate

You need to consider whether you have anything in particular that needs bringing up, what your recovery capacity is like, what your movement availability is like etc….

It’s smart to have one led with chest and one led with delts if they are relatively evenly balanced