[Rich Ellis]

Rest day today for me guys but yesterday was a decent push session.

Shallow inc DB press – up to a top set of 4 (1 in the tank) then a down set which I undersold myself on so ended up with 20 reps

High inc machine press – 2 sets

Cable lateral raise – 2 sets

Cross over tri extensions – 1 x RP, 1 x MR

French press – 1 x 8, 1 x RP

[Rich Ellis]

Agreed with most of above.

The temptation is often to go in on the volume. Whether you like the concepts as they are written or not, there’s probably something useful to take from the general theme of working on a continuum of minimal adaptive volume up to maximal recoverable volume. So literally, the least you need to do to see an adaptive response, up the the maximum you can recover from.

This of course varies from individual to individual, but each of us have our own sliding scale.

You won’t see much employment of volume as a progressive measure amongst the big hitters on here, they are all pretty well tuned to what they can recover from and use progressive overload as a tool to force change.

For those less well versed in exactly what they can tolerate at the top end, there is probably some adaptive benefit to be had from increasing volume over time. You do of course need to be careful not to change too many variables at one, or too suddenly as this will cause chaos with your progression, but intelligently implemented there’s something to be said for the concept, particularly when you’re not quite that top top end and whilst undertaking a new programme.

Just some added commentary given you’ve had feedback about the sessions themselves

[Rich Ellis]

Hi mate

I think one of the common themes you will see from all of the guys is “connection” with the movement.

That comes in the form of movement selection and exercise execution. It’s not about doing the easy stuff, but doing the stuff that’s going to create a stimulus to influence change.

[Rich Ellis]

Legs today…..

Leg ext
Hack squat
Split stance leg press

Prone leg curl
45 deg. hyper (glute and ham focus)

[Rich Ellis]

Sorry guys, super busy couple of days.

Today I rested, yesterday was pull which looked like this…

Barbell Row
Underhand machine row
Underhand Pulldown
Cable rear delt

Hammer curl
Barbell Curl

Legs tomorrow which I’m looking forward to going at. Always love a bit of self inflicted hurt on leg day ????

[Rich Ellis]

In essence the concept works, it’s what you’ll see most people do. Try not to get too fixed on having to gain x number of lbs in x weeks before you have to lose y number of those lbs in y weeks.

The reality is that each of us will gain at different rates, partly a genetic thing, partly due to the environments that we create for ourselves.

Use the cyclic approach, but don’t start getting tied to numbers, use markers of progress with an upper limit to what is an acceptable fat gain.

[Rich Ellis]

Second push of this block, and that’s all 6 sessions completed now.

It’s not the fastest progress I’ve ever had, nor am I setting the world alight, but the numbers are creeping week on week and it’s not a million miles off respectable now.

Decline barbell press – 2 sets
Loaded push up – 2 sets
Seated lateral raise – 2 sets
Glass raise – 1 MR

Overhead rope extension – 1 RP, 1 MR
Cable pushdown – 2 RP

[Rich Ellis]

The guys have answered the question for you, but extra point of note, that’s one of the reasons you will usually see the guys put a rest day either side of either pull or legs. You want as much rest between them as possible given the crossover in ham work

[Rich Ellis]

Agree with Clare and Kevin.

Importantly though, as Kevin highlighted, Make sure you are substituting a like for like.

[Rich Ellis]

Rest day today. Push session tomorrow with some numbers I have to hit!!

[Rich Ellis]

If you’re still progressing you’re in a better place than if you’re not.

Things to consider though….

Could you select a movement that you would get more out of?

Could you have someone eek you through the sticking point if you’re keen to keep the movement? (If you are doing that, I’d keep a record of reps you completed by yourself as your progression target)

Just some ideas.

[Rich Ellis]

Leg. Day.

Standing single leg ham curl x 2
GHR x 2

Banded hack 2 x RP (seemed a good idea when programming)
Leg press x 2
SSB Squat x 2

Good session, will consider increasing first two movements by a set each, but also need to consider recovery as I get stronger on leg press and SSB Squat….

[Rich Ellis]

I think James is a great person to ask, he’s brought his arms up a lot.

I imagine his answer will be along the lines of “select movements that you connect with, not movements that you feel like you should be doing”, but it’s not my place to speak for him

[Rich Ellis]

My answer here is “ask him”. Not out of laziness, but because if he’s coaching you, you’re much better keeping him in the loop with any changes you make. Better still, having his input into where any additions go will mean the rest of the programme is as successful as possible.

Hiya, I appreciate that. I actually have and he said there’s no problem with arm training but insisted and directed me to ask the best body builders I know which IMO are here. [/quote]

Ok mate, top job for running it by him first, and kudos to him for pointing you to an “expert”

Sure there will be plenty of guys on here with value to offer on this one bud

[Rich Ellis]

My answer here is “ask him”. Not out of laziness, but because if he’s coaching you, you’re much better keeping him in the loop with any changes you make. Better still, having his input into where any additions go will mean the rest of the programme is as successful as possible.