Hi,

I did a 8 week cycle a couple of years ago but had a year break from training to focus on a marathon and have left my self in a situation where I am not happy with the look going on holiday. I was really pleased with the results last time, however only have 4 weeks leading up to the holiday this year. I want to look and feel great but want… Read more

Hey Guys,

My wife is after advice (tried to give it but doesn’t carry much weight coming from me haha). We have a holiday coming up in July. She has been in a deficit for quite a while now and is almost at her goal target. She is unsure whether to start increasing cals when she meets goal weight and then start another deficit about 4/5 weeks… Read more

Hi All,

I am probably being really inpatient as a beginner as only 4 weeks into my push phase but I’m already seeing noticeable gains on chest, arms and hams and abductors but struggling with quad gains. I am on FB split at the min. My leg set up is as follows

FB A – Push focus – Legs are last

SL Leg Extension x 1
Leg Press x 1
Seared Ham… Read more

Hi All,

Just started my push phase now. I have been told by the JP athletes to push 200 cals at a time which is great. How often do I further up them. Weekly/monthly?

My start point is 167lbs

Hi Alison, I would have been eating more than I was pre holiday. I’m currently 172lbs, I was 168lbs (165 lowest) before I went. I’d guess that may come down 1lb or 2 though over next few days. I was pretty lean going into the holiday but I’m holding it onto a bit of fat now and feel I have lost some tissue (Im still very new to this so there… Read more

Hi,

I have just returned from a 2 week holiday with little training or tracking calories. Prior to that I did a 14 week diet phase where I was on 1950 training days 1750 ntd

Should I go back to my pre holiday calories or start to push up?

My goal now is to add as much muscle as possible until May.

Thanks in advance

Hi All,

Currently running U/L and got some good feedback from you guys on my programming. However I am just finishing up a tidy up before my holiday before doing the 30lb push when I come back in 5 week. I have been toying with the idea of FB as I know I could benefit from this. Can you have a look at what I’ve come up with so far and let me know…

Read more

Hi All,

Currently running U/L and got some good feedback from you guys on my programming. However I am just finishing up a tidy up before my holiday before doing the 30lb push when I come back in 5 week. I have been toying with the idea of FB as I know I could benefit from this. Can you have a look at what I’ve come up with so far and let me… Read more

Hi All,

Will running 2x 5-10k a week cause much muscle atrophy on my legs?
I ran a half marathon last year but my legs were pathetic. I am training upper/lower at the moment and my legs are probably the biggest they’ve ever been but I am fucked walking up the stairs sometimes too often.
I do 5-7k steps a day but not much cardio and want to… Read more

Currently loving my lower set up but as a newbie any feedback to if volume is too high/low on any muscles

Lower A

Seated Calves x2
SL Leg Extension x1
Leg Press x2
Heel Elevated Smith Squat x1
B Split Squat x1
Seated Ham Curl x1
Calf Press x1
Abductors x1

Bent Over Row x1
Bicep x3

Lower B

Lying Ham Curl x1
Leg Press x2
Belt Squat… Read more

Hi All,

Currently in my first phase of proper training. Getting lean is first priority as JP suggests. Currently on final push of this leading into my holiday in 5.5 weeks. It’s my wives 30th so although there will be lots of steps and maybe some training, we will be indulging with little consideration of calories.
I am currently eating 1780 on… Read more

Hi All,

I am 10/11 weeks into my training doing U/L. I have progressed every lift every single session for the first 9 week. However my pressing for the last 2 has stalled. Not sure whether it’s because I am in a diet phase or volume is too high. Could someone advise, thanks

– [ ] DB High Incline Chest – x 2 sets
– [ ] Flat Chest Machine – x2… Read more