[Rich Ellis]

Personally I’d prefer to see a push, pull, rest, arms, legs, rest, IF you need a stand alone arm day.

With this approach you could tag a little tri and bi work into push and pull respectively.

It all depends what you need to take from the split.

[Rich Ellis]

Push day today, really happy with how everything felt, could just do with being strong now ?

DB Lateral Raise
Pec deck
Overhead tricep ext
Decline smith press

I’ll rest tomorrow, then legs, then rest again on Friday

[Rich Ellis]

There’s not a right or wrong answer mate. Whichever one you connect with better.

[Rich Ellis]

Pull day today.

Was really strong on some stuff and utter rubbish on others

It went

Chest supported upper back row

Snatch Grip RDL

Barbell Row

Assisted pull-up

Ez curl

I need to switch barbell rows for dead stops. Lower back was too compromised after the RDL.

[Rich Ellis]

There’s lots of good options mate and in all likelihood, you’ll need all of them at some point to allow progression over time

It’s very much in the execution, but I think a cable lateral raise standing or supine is likely an “easier” way to target the muscle directly. You can focus tht further by using a cuff rather than a stirrup handle

All of these are really good options mate, just be exacting with your execution

[Rich Ellis]

I agree with Clare, if you’re prepared for your upper to take less specificity and really focus on pulling your legs up, that’s a great split

The fact you have an arm only day currently might though suggest tht arms a weakness also?

[Rich Ellis]

Back to it!!!!

– Toe Press
– Kenellys
– Floor French Press
– Stirrup Push-down
– Cable Curl
– Incline DB Curl

Going in for a new look pull session tomorrow

[Rich Ellis]

Totally agree with Clare.

Start with a training day diet and a rest day diet. Progress with that method until you really have a good understanding of your recovery and progression. At tht point you will be better placed to recognise any benefit derived from targeted elevations in kcals

As Clare has also eluded to, there’s no point having a “perfect” anything if it’s inhibitive to adherence

[Rich Ellis]

Hi mate

Very much depends on your strategy.

You’ll have picked up that some people like to train on fats and protein, others like to keep the whole peri workout “window” as very carb and protein heavy.

What’s your whole meal?

[Rich Ellis]

Another rest day for me today team. Again, I’ve done very little short of taking the dog out, so very much looking forward to getting back into the gym tomorrow ??

[Rich Ellis]

Totally agree with Clare. No reason at all to avoid your upper session. Get it done!

[Rich Ellis]

Hi mate

I genuinely don’t think any one movement is worth injury, be it acute or chronic.

I would look for a different variation, but also keep close attention paid to your shoulder. Is it aggravated by anything else? Is it an early warning sign to start doing some mobility/prehab work if they’re not already part of your programme?

Don’t be a hero with it mate, not when there’s no need.

[Rich Ellis]

I rested today gang. Same again tomorrow. The physical break is welcome, but that’s factored in, it’s more the mental switching off I’ve really valued, not something I ever really manage to achieve , so it’s been very welcome

[Rich Ellis]

Similarly to Oscar, I’ve not trained my neck directly, but as he’s also eluded to, that’s because I have no cause to. If you do, implement it.

I would stress though, whilst neck training can of course be perfectly safe, do be sure tht you’re training with excellent execution. Both acute and chronic neck injuries are definitely on be avoided!!

[Rich Ellis]

Hi mate

My initial thought is (and I know I’m boring) “need more information”.

How long have you been training? What splits have you been running?

What have you been doing to this point/do you know your minimal adaptive volumes?

How do you train – execution, intensity etc?