[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.

[Rich Ellis]

Incline barbell press…. you could be very strong in the Delts and triceps?

As for fly movements, concentrate on improving then mate. We know how it goes – improve your lifts with like for like form, have all the bases covered (nutrition, supps, rest etc…) and you’re laying down some tissue

[Rich Ellis]

Good pull day for me today, looked like this

RDL
Prone Row
Underhand Low Pulley
Seated Face Pull (subbing out)

Incline DB curl
EZ curl

Moved back to a conventional grip on RDL after a few weeks experimenting with a snatch grip…. purely a decision based on preference

Seated face pulls will be out. Just irritated my shoulder too much. Jord has saved the day with an exercise suggestion

[Rich Ellis]

Well I think you’ve answered your question about swapping the barbell Row for a rack pull, so that’s that sorted. Pull from below the knee.

I think it depends what the rest of your programming looks like mate, and where you place your rest days

I don’t like to be wishy washy with answers, but often “it depends” will be the starting point.

There will be people that say unequivocally “no”, you shouldn’t do them both in a session. I though think there’s scope to make it work if other areas of programming lend themselves well to it