[Rich Ellis]

Goooooood leg session this evening, very happy with it – and in my new DNFM t-shirt

Event after work tomorrow which means a rest day before getting back in on Saturday

Just sorted my meal prep for tomorrow, chicken is in the air fryer ready for my last meal

[Rich Ellis]

hi Rich,

my current split includes 3 different upper/lower sessions: Upper A, lower A; upper B, lower B, upper C, lower C and do the following routine: U/L rest U/L rest …

I come from a period during which I pushed a lot with the upper trying to do a U/L/U rest U/L rest routine for about 8 weeks (3 upper and 2 lower per week) which at the beginning made me gain a lot of progress, but it made me accumulate considerable tiredness, putting recovery in the red zone. I will keep the push volume to a minimum (3 sets of compounds and some isolation volume). THANK YOU

That’s good to hear, sounds like you’re well set up.

I think as Oscar suggested, take the deload, then fall into your pattern of two on, one off and see how you manage there

It’s inevitable if you work hard for long enough that it all catches up with you, what we really want is to be able to get the timing of the deloads bang on.

Keep us posted mate.

[Rich Ellis]

Hi Domingo,

I feel like you’ve been looking for the same answer for the past year or so now.

If you have a really good sense of things that don’t work for you, don’t do them.

Have a go at something that does feel like it suits where your body is at, BUT, remember, if you’re still looking to force progress, and you consistently chase that, it will be hard, it will be taxing, it will beat you up if you don’t have your recovery well managed.

Equally, if you don’t want that anymore, and you love going and doing some training to stay fit, healthy, active (which is a really good reason to do it!) then that’s great, you can absolutely reduce the intensity to a level that you won’t feel smacked.

[Rich Ellis]

Decent upper session this evening. Very busy gym but I was fortunate with equipment becoming available

My elbow is being a bit difficult, which is a shame, I need to juggle exercise order to get it nicely primed for pressing

Sorted my food prep , one meal to go tonight and then sleep

Resting tomorrow before legs on Thursday

[Rich Ellis]

My view is that HBCD and Vitargo are both excellent options. You have the beauty of being able to pick between the two with Performance Fuel and Sustain respectively.

Personally I prefer Sustain, which is a vitargo base.

[Rich Ellis]

Hi mate

Agree with Oscar, a deload sounds like a sensible option if you’ve been pushing at this for a while

You’ve also not noted whether you have session rotations? Are you operating with a single set of movements for IPP and the same for lower, or are you rotating between, as an example, upper A, upper B, and upper C?

[Rich Ellis]

Rested today following yesterdays leg session

Busy busy week this week which means I’m on upper/lower

Upper session tomorrow, next two days worth of food are prepped , one meal left tonight and then it’s sleep

[Rich Ellis]

Hi mate

My 2cents.

Something needs to be first, something has to be last.

What order things go it will be determined by what your priorities are, how well you are functioning, and what impact “muscle group A” has on “muscle group B”.

Once you have a good handle on those parameters, you’ll be in a pretty good spot to make good decisions for your set up.

[Rich Ellis]

Really good leg session today.

Got RDLs back to feeling like they can be a worthwhile movement, so now looking forward to sinking a tonne of effort into them.

Sorted tomorrow’s food prep. Just getting my next meal ready and then a bit of a relax this afternoon

Rest day tomorrow, push day on Tuesday

[Rich Ellis]

Good for you mate – solid response to Jord

Re your original post, it’s good you’re aware of what will work for you. You have to be able to adhere to a plan, so knowing you will struggle with a given split is setting the whole thing up to fall flat on its face, no matter how well set up

Get after this mate, let us know how it goes

[Rich Ellis]

Pull session this afternoon/early evening

Really nice session. Getting a bit of pushback from my elbows on a couple of movements so need to stay aware of that

One meal left tonight, then a long sleep

Busy day tomorrow, and a leg session to get got!

[Rich Ellis]

If you can only train three days a week, I think doing the full body sessions is an excellent solution until (and if you ever) outgrow the recovery capability.

[Rich Ellis]

Hi mate

Invest some time in the education section

There’s some brilliant videos about split set up.

You will do well to watch and digest them mate, far better than just being given the answers

If there’s questions as a result of watching, of course feel really welcome to bring them back for discussion

[Rich Ellis]

Very decent push session yesterday, just a little shoulder niggle on the flat machine press, but nothing that impeded the session

Got some work today and then a pull session late afternoon

[Rich Ellis]

Hi mate,

Be helpful to understand the rest of your lower set up, but sounds like you’re recovering and progressing well, so might indicate it’s not the time to make a change.