[Rich Ellis]

Hi Brett,

Please can you share your training pattern?

Eg Push, pull, rest, legs, rest, repeat.

Thank you

[Rich Ellis]

Rest day today after a good weekend of training

Sorted meal prep and have one meal left tonight

Legs tomorrow evening which I’m hoping carries on the trend of my knees doing as they should be!

[Rich Ellis]

Hi Tony,

I really like a combo of Pumpage and DNFM,

[Rich Ellis]

Really good week of training this week, nicely polished off with a good upper session today.

Direct tricep and press work feeling so much better, I’m really hopeful this can linearly progress now.

Food prep done for tomorrow, and work done as well.

Couple more meals, bit of chill time, and an early night planned

[Rich Ellis]

Hi mate,

Your volume isn’t high, and unless you are legitimately freakishly strong, I think you need to look at your recovery factors mate.

It’s supposed to be hard, you’re forcing an adaptation, and whilst this is of course individual to everyone, I’m perplexed by how many people cite their training as unmanageable.

I’m not intending to be dismissive, but unless you’re a super freak, or you’re just not across your recovery, there’s nothing about your sessions on paper that suggest you should be flatlined.

[Rich Ellis]

Leg day today, and the best it’s been in literally years

Everything up, everything progressing, and knees moving the right way too

Genuinely very pleased, just got to keep everything moving the right way as consistently as I can now, but very much loving my lower sessions.

One meal left tonight , bit of relax time and early sleep

Upper tomorrow 🙌🏻🙌🏻

[Rich Ellis]

Hi mate

I think you’re referring to having different working set ranges for the two session.

In which case, if you are genuinely well balanced as you have said, I think it makes sense to lead each session with the low rep
Range work.

With that said, if you see a real knock on performance from leading with the heavy work, and it’s not something you can reasonably condition for, then think about switching it up.

[Rich Ellis]

Rest day today, and I’ve just woken up on the sofa.

Got to cook my steak and then it’s bedtime.

Good weekend of training ahead, lower tomorrow 🙌🏻

[Rich Ellis]

Hi Conor,

The options you’ve suggested are sensible, as is changing the exercise order, as is getting some microloading plates to edge through the plateau

For me, 5 sessions without progression is probably too many to do the latter, but they will be worth purchasing to elongate progress in the future.

I personally would either swap the movement out or move it in the order and reset the reps to start at the top of a rep range.

[Rich Ellis]

Pull session this evening and everything on the up. It’s been a really good week of training on the whole – rest day tomorrow and then lower/upper over the weekend

Sorted food for tomorrow, about to get tonight’s last meal in , then sleep.

[Rich Ellis]

Hi mate

My view is that you use warm up/acclimation sets where you need to.

If not doing them leads to a less productive work set, you should have used them.

It will vary from movement to movement and person to person, but there will very likely be exercises you benefit from these before getting into the work sets.

[Rich Ellis]

Push session this evening , really happy with the isolated tricep work, elbow feeling much much better. Isolation pec and medial delt work all in a good spot too, just the pressing tht I’m being super patient with so is a mile off where it needs to be.

Food prep all sorted for tomorrow, one meal left for tonight and then sleep

Pull session on the cards tomorrow, looking forward to getting stuck into that, then a rest day on Friday

[Rich Ellis]

Hi Capo,

The answer is don’t be in a rush to change something that’s working well.

Whilst you are progressing very well on 1 set per movement, make the most of that, it’s a great place to be.

As you start to stall, it might be because the stimulus is no longer enough, and you need an additional set on a few (not all) of the movements (it might also be that you just need an exercise rotation, or a de-load), but I can’t see a scenario where you will reasonably get to 3 work sets on movements on a full body EoD, much more likely that you would then be best placed to move to Upper/Lower, but please try to resist seeing one as “better” than another.

All we really want from this is progress – in performance and resultantly in physique development. Really get stuck into the method that’s giving you that process, don’t be on the hunt for what’s next until you’re forced to.

[Rich Ellis]

Leggggssssss

Really enjoyed today’s session. Really simplified the sessions now and managing to creep up the load session on session, knees are bearable, just about hanging in there.

One meal left, then bed.

Push session on the cards tomorrow

[Rich Ellis]

Hi Capo,

What makes you think you will need to add extra sets?