[Caidin Kloepping]

I have been doing Full Body training since March (8-9 months now) and even with Full Body, when I have the least amount of wiggle room to do MORE, I’m still trying to find ways to do MORE. Keep talking sense to us non-sensical folk and gaslighting us to do the work

Yup it’s key, when I am flying , I genuinely EVERYtime , do less 🙂 , this has always been a very key part of me gettint big big . I have defo got into runs of session total volume being too high but I don’t take too long to correct it , the upper / lower training – the upper part , was too much total session work , but the lower part saw my legs explode ! But I learnt a lot from that too , and when I revisit that solely for the legs, I will do super low volume upper body work knowing it’s so so key for overall fatigue so I can get my legs growing even more from it

[Caidin Kloepping]

Example , my last push session, I was FLYING during it , I actually removed a set even more , the session before I did 7 sets pressing , came into ydays one , literally up like crazy , didn’t do the 7th , jsut went , nope , I’m fine , I know the next session will be even crazier progress for that decision

Adding never ever ever ever benefits

I’m going to print this sentence out and glue it on my wall to help me prevent the constant urge to do more

[Caidin Kloepping]

Ooosh , so I felt so much fresher today , so I’m absolutely not going to pass up on the frequency Opportunity, so full upper today , this means I get to hit everything again at 3 sleeps vs 5 , and my back work really isn’t too dissimilar to 5 sleep anyways , so that’s obv a game changer in the rate I can regain that tissue as it’s nearly twice as often. This is what confuses me so much with peoples hesitancy to do higher frequency work when they are super under muscled , because the more often you do something the faster you change , but hey , I say it often that I won’t try to understand how people think

Granite chest press x 4 ( dropped this right to lower end of range again ) , it’s now 9 plates a side lol , it’s gonna be a scrap to build the reps back to 7-8 , but it’s doable I feel

Prime shoulder x 5 , just a biscuit progress

Granite tricep x 6 , up a rep and a bit of weight

Prime dip x 7 , big weight increase

Single arm pec dec x 10 , biscuit + 1

Rep

Upper back row x 6 x 6 , both nice weight increases

Extreme row x 8 , up weight and reps

Cybex eagle lat row dual arm x 10 x 8 x 7 , I’m gonna to hammer the life out of this piece as it just feels spot on for me , big rep and weight increases today

Cybex pulldown x 8 , up in reps

Single arm lateral x 10 x 9 x 5 , up in reps + weight

Reverse pec dec x 10 x 8 , up in weight

Abs x 11 x 10 x 7 , up in weight

Legs tmo and I will stiff leg at the start , I have to single leg press and single leg ext for a bit longer until my left knee is safe , but I can still get complete full stimulus work , it’s not rehab , I just defo can’t risk dual leg loading , I need complete control of just the one side and focusing on the knee joint to make sure I’m ok

I would love to creep in a second set of pec dec to the above , I feel like that would help a lot , so will see it that’s feasible , that’s the only addition I’m looking for really , but if I can’t get it , it’s no biggie

In the scenario when you combine Push and Pull into full Upper, do you rest the following day leading into Legs or do you crack on with Legs following full Upper?

[Caidin Kloepping]

284 still , just sitting here , I’m just doing push today ! I can’t do full upper , im gonna fucking smash push and then go back in tmo for pull.

On the fucked scale last night I was high, if 10 is so fucked up you feel like you wanna die , I was like an 8 , 8.5 lol . Corinne was out all day at her Nans, I waited for her to come home so I could give her a hug as I don’t like going to bed without seeing her and then I was out , slept well and I’m acceptable this morn , I could get out of bed this morn which means I can train

That sounds extreme but I over train myself into the ground to the point where I can’t get out of bed physically because I feel so unwell/crushed , and then I take my rest because i have earned it. That imo is how you get stronger than basically anyone else you know and bigger than basically anyone else you know , obviously you may get gifted those things, but I don’t , which can be seen in how hard I’m Having to work to get back to the size I was . I think people way over think fatigue management , and basically just become complete pussies as a result ! And just never really get truly big or strong as they don’t train on the days they are wrecked and just immediately rest , or don’t ever train hard enough to get themself wrecked !

It’s been a frustrating week, and I’m up and down in mood , I want to compete this year so fucking bad and get back to stringing comps together and getting back working towards what was always the bigger goal, so some days I’m just a moody bastard atm because of it , but hey it’s all fuel!

I hope everyone has had a great week, and hopefully you gain some comfort in knowing that this isn’t coming easy for me either ! And for 99/100 , it doesn’t come easy , so keep working and most importantly , don’t let anyone into your space that makes you feel like you can’t do it , sack those people off / don’t share with those people , keep chat on diff topics and protect your goal and only share it with people that believe , and if atm , no one believes , then you have to keep it to yourself For now and just protect it , because if you let people slow you down , they can chip away at that big shiney goal and over time it loses its shine and it becomes this dull , faded Memory of a dream , but if you look after it like it’s your prized possession, you keep it shiney and fresh and never let anyone fuck around with it , you will keep striving towards it

Needed to read this today, just started Full Body and am 4 sessions in feeling SMASHED! Onwards we push!

[Caidin Kloepping]

I decided to hit upper in the end as I was just in the mood for it, will do legs tmo

The last couple days I ran everything I have been doing by Corinne , Kuba and Rich , just to make sure this next bit I don’t make any mistakes as I can defo say I’m at mercy to being too emotionally invested into this process , in that I want to be back where I was SO bad and back competing and back to trying to win, that it has caused me to make some errors , I can say the main one has been still pushing up too fast , thinking that muscle memory will do it’s thing , but that process takes time ! You can’t rush it , despite how much I tried

So even this last 10 weeks I have been pushing , I think it’s been too fast , and I also didn’t get lean enough , 258 wasn’t lean enough, it was lean, but it wasn’t lean lean ! And that’s important .

So I’m going to diet again, as I would say I’m now pretty maxed out after the last ten weeks , but this time I need to get lean lean, I need to go sub 250 , so I have a bigger run way to back to 285 , and then I need to take 20 weeks to do it !

So some take homes again that I’m trying to help anyone with that maybe facing the same situation as me

– whatever happens, whatever situation your in, you must get lean lean ! And then you must push up slow .

Anything else is going to cost you time !

Yes it’s hard to get lean lean and yes it’s hard to push up slow, but if you want to be good at this , you need to do the hard stuff and tbh getting lean lean without a show, is really damn hard , but needs must

I foresee this phase taking me 12-14 weeks , so again less than ideal as it’s longer than I spent growing , but we can fix that now

If you really really want to be amazing at this , I would say 10 week diets and 20 week very slow pushes where you don’t get fat where you only need 10 weeks again to get lean lean , and your just going to make such crazy progress !

I have gained a lot of muscle in the last 10 weeks , but I shouldn’t now be having to diet again, I should still have 10 more weeks of muscle gaining left , but over those 10 weeks of pushing up, I gained 3 pounds a week instead of 1.5 , and that’s cost me this phase !

These are all things we know and that I have hammered home for years , but it’s just an example of A , muscle memory isn’t magic and B , your want for something can’t let you make poor decisions

In an instance like this when you are training at max frequency, do you adjust the split in any ways now that you’re in a deficit or do you opt to keep the frequency as-is?

[Caidin Kloepping]

Best wishes to Corinne and hopes for a speedy recovery!

[Caidin Kloepping]

I wrote out a full body session to do today , but after full upper I literally had nothing left lol! There was no way I could even do an effective set for legs

So legs tmo it is !

I have defo reached a point where I am too big and strong for full body , so that is decided 😂😂 , but upper lower is still absolutely perfect for me , just hard!

Full upper today , I have maxed out that flat hammer press ( you will see in the video that dropped today, getting into it is hard , and the lockout now I just can’t over come ) , so started flat nautilus , much more even profile

Nautilus flat press x 10 x 7
High incline press x 6 x 8
Decline nautilus x 6 x 11
Dip machine x 5 x 7
Jm press x 8 x 6 x 4 drop 6 into 8 partials

Laterals x 12 x 10 x 11 x 10 into 10 partials

Single arm prime x 6 x 7
Granite leverage row x 7 x 5 x 12

Rear delt row x 9 x 10

Prime bicep x 11 x 11

Very nice indeeeeed !! Food up today , another 50c into the mix

When running Full Body would you always start with Upper body work first and then head to Lower, or would you change that if your Lower body was lagging more?

[Caidin Kloepping]

I pulled the yoghurt before bed last night as digestion wise it was just causing me a bit of issue

Macros wise I’m on :

450p , 785c , 60f TD
450p , 625c , 60f NTD

I feel pretty gd, it’s 7 weeks since I finished diet , i feel like I made tons of progress in that period even with the cruise , from just long esters lingering and then I expect tons of progress in this next phase

I still need to play with some full body days like I mentioned , just to get some extra frequency bumps , just so I can compare for myself if at this development , full body has any merit . Literally a question that I am curious about and because I’m not going to ask anyone else as that would be silly , I answer it myself , because it’s my body – the thing I try to encourage others to do . I will get onto it at some point , im just loving the 2
On 1 off atm 🙂

Sad day when the yogurt has to go, big fan of GY but it can be tricky on the tummy! I don’t know if Fage yogurt is available overseas (I’m in the US) but if it is and if you can find it, Fage make a Lactose Free GY which is delicious 🙂

[Caidin Kloepping]

Great lower session

Adductor x 7 x 5 x 5
Seated leg curl x 8 x 7 x 8 into 5 partials
Rdl x 5 x 8
Leg press x 9 x 23
Leg ext x 9 x 6 x 6 into 9 partials
Split squat x 7
Abs x 6 x 9 x 11 x 13
Calf x 6 x 8 x 8 x 9

Legs are flying on 3 sleeps !

I’m going to see if I can build my push volume over the next few sessions to get my body used to doing a ton of work ( potential fluff volume , but just adapt to it ) , and then scale it right back and see if it will recover in 3 sleeps for press to feature in every upper at low volume – worth a try 😉

this will be a very interesting process to follow! Is this the first time you’ve tried this “ramp up and pull back” method or have you used this before with success?

[Caidin Kloepping]

Hi there,

If you have any kind of set intensifiers in there, then I would drop them out first.

This is very person dependant. Is your top line a strong point for you?

Hi Phoebe!

Roger on the set intensifiers, those have been out since the beginning!

I would not say that my top line is a strong point, definite room for improvement there.

[Caidin Kloepping]

Id look at lowering rep ranges to 8-12 reps if you are doing any higher rep sets.

First we shave off set extensions and extra sets / additions we had in offseasons any drop sets also get removed.

Then slight reduction across most demanding movements so mostly compound work here and there and some iso work if we find that performance quality isn’t sustained

Makes total sense Meg, thank you so much for taking the time to answer my question! It’s greatly appreciated!

[Caidin Kloepping]

Hi mate

I agree with Clare here.

If you have intensifiers, shed those first before dropping any straight sets out.

I’d then look to lose the iso work. Just to be clear, do you mean you are currently doing four total sets for chest, with two presses and two isolation movements, so one set on each movement?

Hi Rich, thank you for the feedback!

I am doing 1 Compound movement and 1 isolation movement, 2 sets on each movement for a total of 4 sets

[Caidin Kloepping]

I’d reduce the isolation work first and any kind of intensifier sets such as drop sets, rest pause etc. See how you go, then if you need to you can move to one working sets of your compounds.

Thanks for taking the time to answer my question, Clare, I really appreciate the help!

[Caidin Kloepping]

Just try one and see
You can try dropping off a set of iso and see if that benefits your performance moving forward
If not, then drop off a compound set and see what that elicits for you

Thank you Michaela, I really appreciate your help!

[Caidin Kloepping]

Any chance we get a training video anytime soon boss or is work still through the roof?