Jakub Bogucki
Forum Replies Created
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Is the volume spread out ? 6 sets each session? If it is then you can lower the volume for each session to five each and go from there.
it’s 3 sets, 4 sets, 6 sets for chest for example.[/quote] Then as I said try removing 1 set and see if you progress.
many thanks[/quote]
Thank you bro, and u think I should leave one rep in a tank? -
Is the volume spread out ? 6 sets each session? If it is then you can lower the volume for each session to five each and go from there.
it’s 3 sets, 4 sets, 6 sets for chest for example. -
Hi bro. I just started from lower volume like 12 for example for chest and 13-14 for back. Lower body is even lower, because as pictures this is my easy part and I don’t need more legs for now.
Hi bro, What i want you to also do is look at outside factors like stress,
sleep, water etc. if it is not that, you can lower from the 12 sets of chest as an example. You can lower the volume by 1 set and see if you can progress further from that.What I learned from JP is that back and quads can recover quicker unlike the chest or hamstrings. What split are you running btw? is the 12 sets spread out or one session?[/quote]
it’s modified push pull legs volume is spreaded for 9 days mesocycle. -
Hi Jakub,
I believe you should so a reverse diet which is the right approach and 0.2kg is reasonable per week. If you do find yourself adding unnecessary body fat in the first month maingain there.
As for training, from what i know from my own experience and increasing weight session per session is buying a 0.5kg plate and add it every other session if possible. Keep 1 rep in reserve and remember these sets should be intense. As for volume, how much volume are you doing? try play around and maybe even lowering the volume even less if possbile?
Hi bro. I just started from lower volume like 12 for example for chest and 13-14 for back. Lower body is even lower, because as pictures this is my easy part and I don’t need more legs for now. -
thank you.
so I made inspired by your answers split, can you take a look at exercise selection and volume?
delt and triceps:
smith machine shoulder press x2
SA cable lateral raise x2
machine lateral raise x2
reverse pec deck x2
cable reverse fly x2
rope push down x2
close grip smith press x2
incline db skullcrusher x2
Back and biceps
straight arm lat pulldown x2
smith machine barbell row x2
close grip seated cable row x2
machine seated row upper back bias x2
lat pulldown x2
Bayesian curl x2
sa cable curl face to cable x2
chest and triceps extra delts
smith machine bench press x2
incline db press x2
dips x2
pec deck x2
overhead Tricep extension x2
cable tricep kickback x2
db lateral raise x2
db front raise x2
Biceps and legs
barbell biceps curl x2
Incline db curl x2
seated leg curl x2
hack squat x2
Romanian deadlift x2
leg ext x2
adductors x2
Standing calf raise x3
that’s:
8 sets chest
10 sets back
8 sets biceps
10 sets Triceps
14 sets delts
8 sets legs + 3 sets calves
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Can you put the pics in the comments? I’m unable to see them
Yes ofc
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No chance with that volume to frequency for chest/ pressing work , I give that 2 sessions before lifts regress . Cut the 7 sets of presses in push A to 3-4 , I would start at 3 for it and then add 1-2 sets push downs for extra triceps
Push B looks fine as it gets 4 sleeps
Rest is fine
Thank you Jordan appreciate your help Sir.Do u think it gonna work now? I deleted incline and smith and left dips because have incline and flat in push B also added Pushdowns before dips to pre- exhaust triceps before dips to get more chest out of themPush ATriceps Pushdown 2×12-15
Weighted Dip 3×6-8
DB lateral Raise 2×12-15
SA Cable lateral Raise 2×12-15
DB Curl 3×12-15
Cable Rope Hammer Curl 3×12-15
Abdominal Crunch Machine 2×12-15
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Sorry guys, what about now?
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refresh
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Is it working now?
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Sick set of wheels brother.
Regarding your split just find whatever lets you place arms early in the session, JP usually advises U/L with 3 sets of tris beginning of upper and 3 of bis beginning of lower.
But you could also get away with doing something like Anterior, Posterior with legs at the end.
Depends on what you prefer tbh
Thank you bro. I Think im gonna try Legs/push/pull rest push/pull so I can have 1 leg per 7 days and get more rest for my upper, keep it for at least 16 weeks and then think that next -
I’m not sure guys if u can see photos above?
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can you try to upload your pics again please bud, i cant see anything
Can you see them now, Sir?
can you try to upload your pics again please bud, i cant see anything
Can u see them now, Sir?
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Can’t give you any help with zero information mate
Don’t u see photos I uploaded?:( -
any ideas?
