[Jakub Bogucki]

The more is not the best in BB
You need to have enough rest to grow in btw
I would stick to 50% less volume even with 4 sleeps and then assess from here.
If you recover well then and see progresses, don’t change anything!
Or try to go every 3 sleeps

Hello. Thank you! So I sticked to that and finally my chest progress exploded, after every training I’m making extra reps or even extra reps and weight, its perfect!

By this I decided to also cut some pull volume and check if it gonna work here also, because I stall here also.

So I modified my pull a bit, made some exercises changes and cut volume to 6 sets per session. Can you guys check if it seems good? First pull is more lat bias, and the second one more upper back bias.

Pull A:

1. Rear Delt Cable Fly 2×12-15

2. V-Grip Lat Pulldown 2×8-12

3. Chest Supported Machine Row 2×8-12

4.V-Grip Cable Row 2×12-15

5.DB curl 2×12-15

6.Preacher Hammer Curl 2×10-12

Pull B:

1.Reverse Butterfly 2×12-15

2.Upper Bias Pulldown 2×8-12

3.Straight-Bar Cable Pullover 2×8-12

4.Wide-Grip Cable Row 2×12-15

5. Cable Biceps Curl 2×12-15

6. Ez-Bar Curl 2×10-12

Is exercises selections good and volume enough?

[Jakub Bogucki]

Sorry lower from 5 to 4

So I made final changes and my split seems like this, everything good?

I’m gonna train

PUSH A/PULL A/

REST/

PUSH B/PULL B/LEGS/

REST

and repeat. Is everything good on paper now? Thank you so much! So there is 3 sleep between push/pull and 4 sleeps between push b and push a, then push b can have like 5-6 sets for chest?

Push A:

1.Lying cross cable lateral raise 2×15

2.Low incline smith press 7, 12

3.Hammer incline press 10, 12

4.Db lateral raise 2×15

5.Bb skullcrusher 2×12

6.Cable crossover tricep ext 2×15

Pull A:

1.Rear delt cable fly 2×15

2.Smith row 8, 10

3.Underhand pull down 7, 10

4.Db row one hand 2×8

5.Underhand hammer row 10, 12

6.single arm cable pullover 2×15

7.Cable rope hammer curl 2×12

8.Bayesian cable curl 2×15

Push B:

1.Single arm cable lateral raise 2×15

2.Peck deck 2×15

3.Flat hammer press 10, 12

4.db lateral raises 2×12

5.Tricep Push down 2×12

6.overhead tricep ext 2×15

Pull B:

1.Reverse butterfly 2×15

2.Bb row overhand 2×8

3.Kaas row 7, 10

4.One arm neutral machine pull (lat bias) 10, 12

5.V grip vertical pull 2×15

6.Cable shrugs 2×15

7.Bicep curl machine 2×12

8.Preacher db hammer curl 2×15

Legs + arms:

1.Leg curl 2×15, 10 + drop set

2.Smith squat 2×10, 15

3.Db RDL 2×15

4.Leg press 2×20

5.Hyperextension 3×15

6.leg ext 3×15

7.Ez bar drag curl + close grip bp 3×12

8.Singe arm db preacher curl + cable seated rope push down 3×12

9.Smith calf raise 3xMAX

[Jakub Bogucki]

also last question if I have 4 sleeps between PUSH B and PUSH A should I try to go more than 4 sets? like 5-6 maybe?

[Jakub Bogucki]

Chest volume still way too high , at 3 sleeps your going to be looking at 4 sets MAX

7 sets you still have in , not a chance

When I say cut it in half , I literally mean, cut it in half lol

Big big thanks in a few sentences you explained me a lot more than I learnt in months lol, ur the best!

[Jakub Bogucki]

Chest volume still way too high , at 3 sleeps your going to be looking at 4 sets MAX 7 sets you still have in , not a chance When I say cut it in half , I literally mean, cut it in half lol

I see. Then this one should be on point now? What about pull, also 4 sets at 3 sleeps or could be more like 5 sets? I have never trained at such low volume seems like abstraction for me, sorry

Push A:

1.Lying cross cable lateral raise 2×15

2.smith press 7, 12

3.Hammer incline press 10, 12

4.Db lateral raise 2×15

5.Bb skullcrusher 3×12

6.Cable crossover tricep ext 2×15

Push B:

1.Single arm cable lateral raise 2×15

2.Peck deck 2×15

3.Flat hammer press 10, 12

4.db lateral raises 2×12

5.Tricep Push down 3×12

6.overhead tricep ext 2×15

[Jakub Bogucki]

Well ye , your never ever ever going to progress that volume , so if you want to keep the split , cut all your upper body volume literally in half ,
You will start then adapting to the stimulus and adding muscle which will then reflect in lift progressions

Thank you Jordan. Tbh I thought that volume is the problem, but my coach is ifbb pro, so I totally trusted him and kept doing what he said. Can you look is it better after my simple changes?

I agree with Jordan that’s way too much volume it needs halving

Also big thanks! Could you take a look is it better now?

I thrashed out some volume and also deleted front delt raises.

Push A:

1.Lying cross cable lateral raise 2×15

2.cable chest fly 3×15

3.smith press 7, 12

4.Hammer incline press 10, 12

6.Db lateral raise 2×15

7.Bb skullcrusher 3×12

8.Cable crossover tricep ext 2×15

Pull A:

1.Rear delt cable fly 2×15

2.Smith row 8, 10

3.Underhand pull down 1×7, 1×10

4.Db row one hand 2×8

5.Underhand hammer row 10, 12

6.single arm cable pullover 2×15

7.Cable rope hammer curl 3×12

8.Bayesian cable curl 2×15

Push B:

1.Single arm cable lateral raise 2×15

2.Peck deck 3×15

3.Incline 60* bb press 7, 10

4.Flat hammer press 10, 12

5.db lateral raises 2×12

7.Tricep Push down 3×12

8.Overhead tricep ext 2×15

Pull B:

1.Reverse butterfly 2×15

2.Bb row overhand 2×8

3.Kaas row 7, 10

4.One arm neutral machine pull (lat bias) 10, 12

5.V grip vertical pull 2×15

6.Cable shrugs 2×15

7.Bicep curl machine 3×12

8.Preacher db hammer curl 2×15

[Jakub Bogucki]

ofc all rir 0-1

[Jakub Bogucki]

Your programming is likely awful , how are you training ?

Hello Jordan!

Thank you for your answer, appreciate it!

Here is split for now,

Push A-Pull A-Rest-Push B-Pull B-Legs-Rest-Rest

and repeat

Push A:

1.Lying cross cable lateral raise 2×15

2.cable chest fly ramp 8 + drop set on fail set

3.smith press 30* 2×7, 12

4.Hammer incline press 2×10, 1 rest pause(to 20reps)

5.Cable front raise 2×20

6.Db lateral raise 4×15 every with drop set

7.Bb skullcrusher 3×12

8.Cable crossover tricep ext 2×15

Pull A:

1.Rear delt cable fly 2×15

2.Smith row RAMP8 drop on fail set

3.Underhand pull down 1×7, 2×10

4.Db row one hand 2×8

5.Underhand hammer row 1×10, 2×12

6.single arm cable pullover 2×15

7.Cable rope hammer curl 3×12

8.Bayesian cable curl 2×15

Push B:

1.Single arm cable lateral raise 2×15

2.Peck deck ramp 10 drop set on fail set

3.Incline 60* bb press 2×7, 10

4.Flat hammer press 2×10, 1 rest pause 20reps

5.Db overhand grip front raises 2×20

6.db lateral raises 4×15 all

With drop set

7.Tricep Push down 3×12

8.Overhead tricep ext 2×15

Pull B:

1.Reverse butterfly 2×15

2.Bb row overhand RAMP8 drop set on fail set

3.Kaas row 7, 2×10

4.One arm neutral machine pull (lat bias) 10, 2×12

5.V grip vertical pull 2×15 both with drop set

6.Cable shrugs 2×15

7.Bicep curl machine 3×12

8.Preacher db hammer curl 2×15

Legs + arms:

1.Leg curl 2×15, 10 + drop set

2.Smith squat 2×10, 15

3.Db RDL 2×15

4.Leg press 2×20

5.Hyperextension 3×15

6.leg ext 3×15

7.Ez bar drag curl + close grip bp 3×12

8.Singe arm db preacher curl + cable seated rope push down 3×12

9.Smith calf raise 3xMAX

Big volume on bicep and tricep, because they are also very weak compared to my body.

[Jakub Bogucki]

If anybody could take a look, and let me me know if I need any changes I will be really grateful! Problem is that I’m not really progressing lifts as I should imo. Like I’m using smith 67,5kgs for 6 reps and and like 1 rep for a week then stall then maybe one more again. In pull day for example in 1 exercise I progress like 1-2 reps on another exercise I’m making one less. I’m bulking right now so I Think is not a good progress at my low strength level. The only I progress without any prob is leg day my whole life.

[Jakub Bogucki]

Hello Kuba,

Here also Kuba. One hope easy question. Seeing my currently look what split would you go, fbw/upper-lower/ppl?

https://postimg.cc/gallery/Rnc4yGW

postimg.cc

Album — Postimages

Album — Postimages

[Jakub Bogucki]

Anybody please?🫡😀

[Jakub Bogucki]

Hello, thank you both for your time and answers!

Actually I’m taking both of supplements. I know that HDL will be always lower for us, even when I was natty I got it like ~35, so I think genetics here plays the role for me.

The thing I worried about is overall. Isn’t too low LDL and triglycerides bad? For the first time I see such overall low cholesterol.