[Rich Ellis]

I think it’s movement dependant

Heavy compounds, if you go to positive failure (maybe an assisted rep in addition) there is probably little need for an additional set.

That said, if you are new to training you will probably be able to tolerate a repeat set.

Also worth noting, and this isn’t aimed at you as I know very little about you other than what you’ve shared, most people do not take their sets to positive failure. In this instance, tolerating repeat sets is more likely.

Moving on, it is more likely that with isolation movements you have scope to add sets IF necessary.

I would personally always recommend starting with your minimal adaptive volume and working up.

Just my view.

[Rich Ellis]

Today I had delts loaded and arms reppy

Standing smith press (first time I’ve been able to do this)

Smith wide upright row

Preacher curl
Rope curl

Rope Ext
Crossover Ext

Loaded sets were 2 x 6

Rep work went 1 x 3 part 10% set (fp 15 reps) 1 x 2 part rest pause set (1st fp at 12-15reps)

Volume will grow over time. Next addition will be a 3rd fp on rest pause set

[Rich Ellis]

More of a tapered front with buckle, thinking leather this time had just a schiek neoprene one before was really comfortable but didn’t feel it gave as much support as the leather ones

The Rogue Ohio Weightlifting belt is a good one mate.

[Rich Ellis]

Choose a split and let us know where you go with it bud!

[Rich Ellis]

Hi team

Had a few issues with logging into the app and then had a work trip so was unavailable

Back in the game today with a loaded chest and volume back session

[Rich Ellis]

Well you’ve certainly had a cracking year – well done!!

Without wishing to be patronising, if people thought DC was a better system than Jordan’s, they’d probably be doing DC.

Jord has a number of different systems to suit different levels of advancement, recovery capacities and preferences.

There will undoubtedly be one that suits you well.

For me, when you stall on one system you have a number of options. Deload and then move the exercises around for a new block. Or change system.

Both good options provided your selection suits your needs.

[Rich Ellis]

What type of belt do you like mate?

Tapered front?

High front?

Buckle?

Lever?

Supple?

Stiff?

What material?

[Rich Ellis]

Define “approximation sets” for us please mate?

[Rich Ellis]

Can you not have a liquid meal on waking? It will take minutes to prepare and consume.

[Rich Ellis]

Rest day today folks.

Loaded back with volume chest tomorrow

[Rich Ellis]

I think for most here “it’s my favourite” isn’t really as good a reason to do something as “because it’s optimal”

That said, adherence is vital, so if they are the difference to eating post workout or not, that’s no contest.

It’s probably advantageous to capitalise on the hypersensitivity post workout, but provided glycogen stores are replenished by the time you next workout, performance shouldn’t be compromised

[Rich Ellis]

Loaded medial Delts and arms today

Cuff laterals
Seated DB laterals

Rope cable extension
Close grip machine press

Incline DB Curl
Machine curl

[Rich Ellis]

Hi mate

For me, reading that, it’s a case of performing the movement perfectly. “Heavy” is relative, and the only “heavy” you need to worry about is the weight that you can execute as you want to. From there, GRADUALLY increase without any slip in precision

[Rich Ellis]

Yeah the smith squat didn’t work. I just don’t have the shoulder mobility to get anywhere near the bar. Jord made a few suggestions, we’ll see if it can work next time out

Instead, the session went

Leg Ext – 3 Sets
Belt squat – 3 Sets
Hack – 2 Sets
Leg curl – 2 Sets

[Rich Ellis]

Hi mate

Execution will always be a big factor, but especially so in the movements you have selected

With dips it is very easy to shift a lot of the work to your pecs. Of course the triceps will have to work, but they are maybe getting away with doing the bare minimum

Same with Pushdown unless there’s a misinterpretation on my part. If you mean a true Pushdown so you are over the handle, again it’s easy to shift work to other muscle groups

Final note is that all your selections are working in the same plane.

Maybe select one overhead or perpendicular option to ensure complete stimulation