Hey everyone, I was planning to buy some supplements from other brands since certain products aren’t available on the TBJP website. I came across Nutricost and Now Foods, and they both seem pretty good in terms of price-performance.

Sometimes I see negative comments about them, but since they have a lot of generally positive reviews overall,… Read more

Hi Rich,

Can you see it now? Actually, I didn’t want to change this split too much, but both the environment here motivated me to use this type of program for a short time, and as I mentioned, the machines are very limited. Of course, I can do something with barbells and dumbbells, but the adjustment period and so on got me thinking,… Read more

Hello everyone I have been training with an upper lower split for a long time and I am still seeing progress every session However I need to train at a powerlifting gym for a few months because I am changing locations for a short while so I will be there for around 3 to 4 months Since it is a PL gym they mainly have basic machines lots of… Read more

Hi everyone, I have a question about daily life. I have a busy work+school+home routine. I train 4 days a week using an Upper/Lower system, doing around 13–15 working sets per session. But lately, probably due to life stress + training, I can’t fall asleep on the nights after my workouts. I feel tired, I know I’m sleepy, but I still have… Read more

hi everyone,

i wanted to ask for some advice about my diet. i’ve been dieting for a while, dropped from 78kg to around 69kg. i didn’t really lose strength or feel weak in training, i’m still going with my u/l/r split.

right now i’m stuck around 68.5–69kg. part of it is probably psychological. i work from 6am to 4pm, then hit the gym, and… Read more

Sorry guys, i forgot to add my program. You can see it with pictures below.

Hey guys,

I’m currently running a 4-day Upper/Lower program and I’ve got a question about the back exercises I’m doing. I have a bit of an issue with scapular winging, and my physiotherapist told me to include Single Arm Lat Pulldowns and Narrow Grip Cable Rows (bilateral) twice a week. She said this would help me control my scapula better…

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Hi Adam,
I’ve noticed from spending some time on the forum that compared to other professionals, you seem more focused on the strength side of training. I have a quick question for you.

Right now my goal is both to get stronger and to add as much muscle mass as possible. In the past, I followed a powerlifting program and saw great results for… Read more

Hello everyone, I wanted to consult you about bowel movement problems I’ve been experiencing during my diet. Even though my meals are high in fiber and vegetables, my bowel movement frequency during dieting can extend up to 4–5 days. I consume at least 30–35 grams of fiber daily. My intake is around 1950 kcal with 40% carbs, 35% protein, and 25%… Read more

I’ve been trying out this split for a few weeks now, and in every workout either my weights or my reps are going up. That already shows I’m on the right track, but here’s what I’ve been thinking: if I had started this program with just 1 set per exercise, I probably still would’ve been able to make progress — but I wouldn’t have realized that I…

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I’ve been trying out this split for a few weeks now, and in every workout either my weights or my reps are going up. That already shows I’m on the right track, but here’s what I’ve been thinking: if I had started this program with just 1 set per exercise, I probably still would’ve been able to make progress — but I wouldn’t have realized…

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At this point, should I only consider progress in terms of weight and rep count? I understand it as if I increase reps or lift slightly heavier weights every workout, that’s considered progress, and I should keep tracking it this way. Since I’ll be dieting for a while, the progress I track in training will likely only be through the weights, as…

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Any comments will be really helpful for me 🙂 I dont have any idea if i choose the right exercises & if it has low volume.

Hey everyone,

Posting my first thread here with a question about the split I put together. I’ve been training for about a year now—worked with a few coaches to get to a solid level of both knowledge and execution—and have learned a ton. Up until now I’ve only ever done maintenance or diet-focused plans, but I’m ready to commit to a… Read more