Hi James, yes, I’ve already started to structure a routine that will cover the entire week. Some aspects will remain a little more difficult, but I’ll keep trying.

Tomorrow I have some free time and I’ll finish organizing everything.

Hi Meg, I really appreciate all this! What foods do you recommend that can keep well even if frozen and eaten during the week?

Hi Allison, these are really useful tips.
What food do you recommend that can keep well even for 5/6 days in the fridge?
I will try to implement all the advice you have given me in the best possible way

Hi Jordan, thank you very much for the advice, unfortunately some evenings I find it a little more complex to prepare meals for the next day, I have to try to organize myself better.
Thank you very much for your advice, I will immediately start using a larger water bottle, setting alarms on the phone for meals and marking everything on… Read more

Hi Kuba, yes I often seem to do things at random just like you say, to organize your day more efficiently is there any tool you recommend? I recently started using Google Calendar

Hi everyone,

I’m starting this discussion because I’m trying to build a lifestyle that is as healthy and structured as possible: balanced nutrition, consistency in training, proper hydration, hitting my daily step goal, doing cardio, and maintaining good sleep.

The problem is that my daily life is quite chaotic. I’m a coach at the beginning of my…

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Hi everyone, lately I’ve been having more freedom in training days, so I’m considering going back to full-body split, trying to get the most that this split can give me by training on Monday – Wednesday – Friday (I’ve been doing upper lower for a few months)

Do you think it makes sense to take this “step back”? Or should I stay in upper -… Read more

Hi Meg, thank you very much for the answer
Unfortunately, she only has Monday, Tuesday, Thursday and Friday available to train
Leg press is glute bias
Smith squat is quad bias
Bulgarian split squat is glute bias

Where would you insert the glute isolation?

Hi everyone, I wrote a program for my girlfriend and would like your opinion.

The frequency is: Lower-Upper-Rest-Lower-Upper-Rest-Rest
She would like to give priority to the glutes

Lower A
1. RDL (She necessarily wants to do it as the first exercise) x2
2. Calf (has ankle mobility problems) x2
3. Lying leg curl x2
4. Leg press x2
5. Bulgarian split…

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ok jordan it’s all clear, thank you very much

Yes forgive me, my current division is upper/lower/rest/upper/lower/rest/rest, the split in question is

UPPER A
Machine chest press 2x
High incline db shoulder press 2x
Dip 2x
Cable lateral 2x
Lat neutral grip 2x
Chest supported row 2x
Pushdown 2x
DB bicep curl 2x

LOWER A
Lying hamstring curl 2x
Squat BB 2x
RDL 2x
Leg extension 2x
Standing calf raise 2x

UPPER B Read more

Thanks for the answer JP, this vision is very interesting and I will definitely take a cue from it, I had never seen it like this

For example, if my upper session was:

1. Chest press x2

2. Shoulder press x2

3. Dip x2

4. Lat pulldown x2

5. Chest supported row x2

6. various insulations

The volume would be:

2 press for chest

2 press for shoulder

2 press… Read more

Here I am again! I had another question to which I was never able to give a precise answer:

How do you count the volume for the various exercises? Let me explain better.

Do you count 1 set of chest press as 1 set for the chest or as 1 set for the chest + 1 set for the frontal deltoid + 1 set for the triceps?

1 set of squats how do you count it?

1…

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Hello everyone!

I recently went through a period where I was at a slightly higher volume and I made good progress, but I must admit that I feel very tired.

As I said, I am currently interested in powerlifting and I wanted to ask you:

– How do you set up a good powerlifting program?

– How much volume do you use?

– How often do you make the 3 lifts…

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Hi JP, you’re right, I’m leaving a lot of opportunities on the table and I can definitely study more, I’m just afraid that no matter how much a person studies, it will never be enough, these days people only follow those who can sell themselves better on social media and rarely pay attention to real acquaintances.

Hi James, I was actually considering purchasing J3U too, thanks for the advice!

Hi everyone!

I don’t think this is the right section to talk about this, but I don’t know where to bring up the topic.

I’m a personal trainer and gym instructor, I’m just over 20 years old, and I recently opened my own online coaching service. I currently have 6-10 people in my service, and I’m truly grateful for that.

What I want to tell you is…

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Hi Hilly, thanks for your feedback. So, do you recommend using FB EOD as a starting point and moving up or down with the volume from there?

Hello everyone!

Lately a fairly interesting topic is “populating” on social media and I would like to hear your opinion

For a new lifter who does not know how to express the right effort, is it better to start with a higher volume to compensate for the lack of intensity and quality of the executions or start right away with a low volume (FB… Read more

Hi everyone, I’m recently changing splits and the only day where I really can’t train is Sunday and the days where I would really like to train are Monday and Wednesday in particular, so I was thinking of setting myself a split with these two days present.

I was…

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hello everyone, I was planning my new upper lower split and I opted for two options, the frequency is 2 on, 1 off, repeat

Which one do you think is the best?

In the first one I followed the logic of an old Kuba video, in the second one I followed the educational series of jordan on yt, what do you think?
I know there is no “better or worse”, but…

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ok everything is clear, when I have to encounter a plateau I will think about it carefully and I will try all the other ways before increasing the volume, if I see that I start to need more volume I will switch to an upper/lower and then to PPL

ok it’s clearer now, thanks!

I was actually thinking about it too much hahaha

ok thank you very much, you were very clear

Hi Rich, Here too I’m a bit confused, according to what do I decide whether to add extra volume? For example, now I’m very well (1 set per exercise) I’m recovering great and progressing in everything, but when can I evaluate the option of adding a series? Forgive me for all these questions, but as I said I’m new to this approach and I want to… Read more

I would like to understand when and how to decide to lower the weight (as in Jordan’s case) during the sets and above all why he does it. I will see if he also answers me in such a way as to have the concept 100% clear.

Thanks so much Jan!

thanks for the reply!

Maybe I explained myself badly, I take Jordan’s latest Instagram post as a reference: Incline Atlantis 4 sets x 3 x 6 x 4 x 5.

For example, how should a set like this be interpreted? top set, back off, back off, back off? How did you modulate the load and rep range in the series?

I hope I was clearer, thanks so…

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Hi everyone!

I often ask questions on this forum and I find the friendliness and speed of response from all of you fantastic!

I have recently been following an FB EOD approach and I am finding it very good, but a question comes to me in the future, when I have to do more than 2 sets of an exercise, how can I approach it? Let me explain…

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What do you think is the best split for the following training days: Monday, Wednesday, Thursday, Friday and Saturday

I know, doing 4 days in a row is very tough, but my girlfriend doesn’t want to do otherwise.

Would you like to put more focus on the lower and shoulders, how do you recommend setting up the split?

I was thinking of…

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OK, I’ll keep these tips in mind, so should I switch to all high rep exercises (15-25 reps) at 10-12?

Hi jordan, this is my programs:

SESSION A

Low incline db press 15° 1 x 6-10

Shoulder press smith machine 1 x 6-10

Dips with body weight 1 x 6-10

Iliac pulldown 1 x 6-10

Chest supported db row 1 x 6-10

Cable side lateral 1 x 6-10

OHD ext db 1 x 8-12

Preacher hammer curl db 1 x 8-12

Seated ham curl 1 x 15-25

Leg press 1 x 15-25

Unilateral leg extension 1…

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Hi everyone, I’m repeating a post that I published a few days ago, but to which unfortunately I didn’t find any answers.

I’m doing a FB EOD split and I’m having some difficulties:

– I have difficulty progressing with isolation exercises for the triceps, what can I do?

– what can I do in the future if I find some stalls on certain muscle groups…

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I’ve been trying the FB workout for a while according to Jordan Peters’ YT video and damn, I’m seeing huge progress and big improvements, but now I’m experiencing some problems:

– The triceps struggle to recover and very often I am unable to follow the progressions, especially in isolation exercises, what can I do? eliminate isolation exercises…

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How do you recommend doing the exercise sets?
Do I impose 1 set on each exercise as if it were a FB and then gradually increase or do I impose everything on 2 sets with top set and back off?

These might seem like stupid questions, but I’m very confused and don’t know what to do

Hi everyone, I asked a question a few days ago about a fb set to 5 days, you’re right, it’s a pretty stupid idea.

So I ask you what in your opinion is a good split for a frequency of 3on – 1off – 2on – 2off?

Do you recommend lowering this frequency in this case?

I’m no expert, I admit, I don’t need a lot of volume to grow!

Thanks so much everyone!

ah ok so you say it’s stupid enough to even try as an approach, do you recommend a modified fb or an upper lower? or I reduce the training days

Hi everyone, I’m in a testing phase where I’m trying various things regarding training, I’m currently testing a frequency of 5 days a week for each muscle area (I set 5 fb with one series per exercise).

I know this approach isn’t the best, but I want to test it on my own skin, but I’m wondering when you think it will be time to…

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Hi everyone, I currently have 4 days a week available to train (2 on – 1 off (cardio) – 2 on – 2 off) and I was thinking of setting myself a full body since I’ve never tried it.

What do you think? Could this be the right move?

How many sets of exercise do you recommend I do to start?

Does it include one exercise for muscle group at…

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Hi everyone

How do you usually start a coaching journey with a client?

Let me explain better: do you usually do the first programming quite “classical” with a slightly higher volume and then based on the feedback you adjust accordingly?

I see many coaches with many different approaches and I don’t know which one would be the…

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ok thank you very much, you were very clear!

Hi everyone, I recently wrote a question and I’m happy with the useful help you gave me and the quality of this forum!

I was therefore thinking of asking you a question which, due to lack of experience in the sector (I’m honest), I cannot answer.

In your opinion, is it useful to “periodize” stimuli?

Let me explain better: perhaps do a…

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ok guys, thanks so much everyone for the advice

Ok thanks! Do you recommend me to stay on 5 days in a row?

Hi everyone, I’m new to the group and I see really competent people.
I have a question to ask you.

I have 5 days available to go to the gym, the bad thing is that they are 5 consecutive days (from Monday to Friday), I was thinking of switching to 4 days (2 on – 1 off – 2 on – 2 off), but the room makes me I like it a lot and I would like to…

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