[Ryan]

Thanks JP! Any guidelines on what to aim for?

[Ryan]

Amazing guys, looks like everybody is on the same page so thank you all for the feedback!

[Ryan]

Hi mate,

Can highly recommend this one;

https://www.homefitnesscode.com/products/motorised-walking-treadmill-with-lcd-display-home-office-aerobic-exercise-machine

Has helped me get 10k plus every day this year!

[Ryan]

Fantastic work bud, honestly well done. It’s hard to say an exact number of how much more to come off, but in these moments I think it’s best not to get fixated on a set number. Tick of each lb one by one and keep assessing where you are at. You’ve done great getting to this point, the dedication and motivation is there. Stay locked in and make it count until you reach to a look / weight you are happy with

Thank you Marc, much appreciated and solid advice that I need to hear!

[Ryan]

1st of all great job on the weight loss. I would say another 14lbs from here and your be seeing abs. Its difficult to know exactly as everyone is so different.

Thanks Ryan, really appreciate the feedback!

[Ryan]

Well done pal .. really great job … I think you are ready to return the calories slowly 200 cal after one week two weeks stop look take a picture, look how the scale goes and then continue add calories slowly … or get a coach and learn with him …but, you did a great job 👌

Thanks for the feedback mate! Was unsure whether to keep cutting down or not

[Ryan]

Thats an unbelievable diet phase when you lay out the numbers like that JP.

Would you advise against a natural athlete doing the same as they don’t have the drugs in to protect performance/muscle?

[Ryan]

Kuba, really appreciate all the knowledge bombs you drop in here, amazing work!

Would you recommend full body three times a week or push pull legs if I can only train Mon/Wed/Fri?

[Ryan]

Hi Asrar,

Looks like the bulk is going well! What are your calories looking like now compared to the end of your cut?

[Ryan]

Hi Kuba,

Would you rather P/P/L or U/L/U for a hobbybuilder training to look and feel good?

If you are a beginner upper lower – slightly more advanced 2/3 years in PPL for sure! [/quote]

Thanks Kuba! Did forget to mention but this was someone training 3 times per week, not sure if that would change anything![/quote]

Push pull legs is by far the best split for 3 day weeks [/quote]
Because the frequency would only be once a week how would this look?

Push;
Chest compound
Shoulder compound
Tricep compound
Lat iso
Chest iso
Shoulder iso
Tricep iso

Pull;
Horizontal pull
Vertical pull
Horizontal pull
Vertical pull
Bicep iso
Bicep iso

Legs;
Quad compound
Ham compound
Quad iso
Ham iso
Calves iso
Add/abductor

2 sets (top and back off) and throw in some abs and

[Ryan]

Hi Kuba,

Would you rather P/P/L or U/L/U for a hobbybuilder training to look and feel good?

If you are a beginner upper lower – slightly more advanced 2/3 years in PPL for sure! [/quote]
Thanks Kuba! Did forget to mention but this was someone training 3 times per week, not sure if that would change anything!

[Ryan]

Hi Ryan,

I usually do around 6 exercises per muscle group, 3 sets per exercises. My rep ranges are 6-12 reps on most exercises. Compound movements 6-10 reps and isolation 8-12+. If I only get 6 on my first set I will reduce weight and push for 6-8 on the next set. I will reduce again on the next set if I feel I need to.

How are you structuring yours?

Nice, I imagined it would be something like that. Whats your warmup protocol like before the working sets?

I’m currently following JP’s eBook, so an Upper/Lower 3x per week, top set and back off set. Like yourself I have a busy work life as an Engineer so it takes a lot out of me, especially considering I do this not to build as much muscle as possible – only to look and feel good![/quote]

Have you been thinking about changing to a bodypart split?

On my first exercise I usually do 3-5 warm up/ feeler sets. Then after that I don’t often need them as I’m already warm and I know what weight roughly I’ll be using. Obviously first time doing a new movement or new plan I may need to do some feeler sets to choose a weight but over time I’ll know what I’ll be lifting so won’t need to waste time I can do into each working set straight away. Saves a lot of time, I don’t often train for longer than 40-60 mins max now. [/quote]
Yeah I’ve been considering it bud, just always cautious over the once a week frequency etc! Not sure its that big a deal considering health is my number one factor, not muscle mass.

Sounds like you’ve found a great way to keep your look and fitness ticking over whilst enjoying other things in life too! Love reading about it!

[Ryan]

Hi Kuba,

Would you rather P/P/L or U/L/U for a hobbybuilder training to look and feel good?

[Ryan]

Hi Ryan,

I usually do around 6 exercises per muscle group, 3 sets per exercises. My rep ranges are 6-12 reps on most exercises. Compound movements 6-10 reps and isolation 8-12+. If I only get 6 on my first set I will reduce weight and push for 6-8 on the next set. I will reduce again on the next set if I feel I need to.

How are you structuring yours?

Nice, I imagined it would be something like that. Whats your warmup protocol like before the working sets?

I’m currently following JP’s eBook, so an Upper/Lower 3x per week, top set and back off set. Like yourself I have a busy work life as an Engineer so it takes a lot out of me, especially considering I do this not to build as much muscle as possible – only to look and feel good!

[Ryan]

Good morning guys! Had a busy day at work yesterday but managed to get into the gym in the afternoon and get a good leg and shoulder workout in! I was really just testing the new leg kit at the gym as I don’t often train legs anymore but it was fairly ok kit! Hit a nice shoulders straight after and pumps were really good! I also did my back rehab before that which is good! I have been slacking on that! Came home ate a meal then went and played an hour of tennis! Slept a bit rough but gonna head to the gym for some arms then play tennis this afternoon!

How do you structure your body part split mate? Do you do a certain amount of exercises or sets for each muscle group?

For example, JP traditionally will do a load set 5-9ish then a back off set 12+