[Rich Ellis]

Hi mate

What you’ve just described is progression all round

You’ve said everything is, at the minimum, moving up in reps – Thts progress!

Be really careful not to rush this, really like that you’re properly microloading, that will serve you well long term

In terms of should you progress in a deficit, I would say if everything is on point, yes, until you hit a certain point.

Don’t limit yourself with expecting not to progress until it’s a reality deeeeeep into the diet.

Sounds like you’re doing everything well mate, so stay on it

[Rich Ellis]

Hi mate

There’s some room for improvement here

I’d either, as Ryan has suggested, have a whey isolate and cream of rice shake 45-60mins before you workout, or, have MPSMax just before you train, with a vitargo or cyclic dextrin drink through the first half of your workout

Then swap the dextrose for a better carbohydrate source, probably cyclic dextrin, and add whey isolate

Then move onto your meals as usual

[Rich Ellis]

Yep, assuming you’ve watched the education videos to get a good understanding of how you go about setting up the split, the big thing to pay attention to is volume vs frequency

This can vary significantly from person to person so will require some initial monitoring.

[Rich Ellis]

Resting today, and feeling like I’ll be better for it.

I had a good sleep last night, but was up early and had a productive morning.

Work to do now, then a slower end to the day, and looking forward to my leg session tomorrow

[Rich Ellis]

Hi mate

You’re always going to stall more quickly with a high frequency programme if you don’t have multiple rotations

Ultimately, you either have less rotations, and then have to change the whole session because everything stalls, or you have multiple rotations, and squeeze progress out for longer.

In short, don’t be surprised you’ve stalled.

In this instance though, give it another attempt next time, if you miss again, probably time to change it.

[Rich Ellis]

Glad this week is over, I’m absolutely wiped, but pleased with my sessions, and remain in one piece, so cause for celebration there

Finahed off with a decent pull session this evening, now resting up tomorrow before back in for legs again on Sunday.

[Rich Ellis]

Just to add to add to this mate , take a look at the videos in the education section that will help you start to understand the process behind building the sessions for a PPL split.

Once you’ve digested that, have a go at building sessions for you, based on the equipment available to you, and if you think helpful, you can share for critique.

[Rich Ellis]

Another really good push session this evening.

Training is really coming along nicely, very much enjoying the set of movements I have and being able to apply myself without thinking about pain!

Did double food prep yesterday, so don’t need to do that this evening, just having my post workout meal and then one more feed before bed

Pull tomorrow, then resting on Saturday

[Rich Ellis]

Hi Matteo,

I would say it’s HIGHLY unlikely you’ve got anywhere close to getting everything you can from FB in 9wks

Of course I know little about you and your background, so it could be the case that you’ve nowhere left to go with it, but 9wks is no amount of time to give any split to base fair judgement on it’s effectiveness

[Rich Ellis]

Legs this evening

Sticking to high rep work to protect the knees and managing to creep the load session after session

Got badly caught out this evening with my weight gain being too quick at the moment (not intentional) and as a result, my lower back is pumped to *insert expletive

Heading back now for food prep and last meal before sleep, and I most definitely will sleep well!

[Rich Ellis]

Hi mate, what does your current training look like?

Currently doing U/L with biceps on leg day. Just a tweak that I like. Trying to figure out the best way to add cardio to get fitter while staying with this split as I truly love it. Currently 5’11 and weigh about 245 in above average shape but not bodybuilder shape. Want to add the cardio to maybe lose 10-15 lbs . Diet is pretty on point. Currently do very little cardio. In the past would do BJJ/Kickboxing as cardio but neck issues have pretty much curtailed any BJJ for the past 2-3 years. New to the forum and just like hearing other people’s opinions/advice on things

[/quote]
Hi mate

It sounds like you’re really enjoying the split, so I wouldn’t change it.

When you say “cardio”, if the purpose is to help you shift the 10-15lbs you want to lose, then just start by adding in 20mins 4 or 5 days a week.

If your schedule allows you to do that away from your weight sessions, then great, that’s where I’d start.

[Rich Ellis]

Really good pull session yesterday evening.

Gym was busy but I was lucky with the machines I needed coming available just at the right time, so I sailed through.

Starting to get a bit of strength back which is where I want to be.

Leg session this evening, had a good sleep and I have a decent day ahead so looking forward to wrapping it up in the gym later.

[Rich Ellis]

Hi mate

Really not easy to say what is better for you without understanding more.

Ultimately the two splits bring a balance of frequency and volume.

If you’re not well developed, and you haven’t yet nailed concentric failure sets, it’s probably worth getting stuck into full body

If you’re doing well with upper lower, there’s nothing to stop you continuing that, but why I will say, is that you need to make a decision and stick to it for a long time – literally years.

Nail movement execution, nail failure sets, implement progressive overload, set your nutrition to your physique goals, then just work. Work really frickin hard.

[Rich Ellis]

Rest day today after a really good weekend of training

Big pull session on the cards for tomorrow

Home then food prep, then feeding, then sleeping. It’s a simple life

[Rich Ellis]

Get after it mate.

Let us know how you get on.

Remember, standardise form, progress load or reps every session, don’t rush, consistent bits of little progress week after week is the way 💪🏻