[Lucas]

_________________________________________

Instagram name – Hillydoc. http://Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

thankyou for the feedback mate, appreciate it! are my cals ok that i have prescribed myself or do they look to low?

[Lucas]

So I’d run
•adductor x 3 (12,6-9,12)
•seated ham x 2-3 sets
•leg ext x 3 in the 8-12 rep range (nothing under 8 reps)
•leg press x 3 10-12,6-9,15-20 or 20-25
Would the pendulum not aggravate your knees as it’s a squat variation?

_________________________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

this one

[Lucas]

So I’d run
•adductor x 3 (12,6-9,12)
•seated ham x 2-3 sets
•leg ext x 3 in the 8-12 rep range (nothing under 8 reps)
•leg press x 3 10-12,6-9,15-20 or 20-25
Would the pendulum not aggravate your knees as it’s a squat variation?

_________________________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

thank you bud, it is a leg press, i believe its the hammer strength one that JP uses in his vids also

[Lucas]

Hello Luke, you can still make big strides forward with your physique by only using the leg press & leg extensions.
I had the same issue and for a long time both my variations included leg presses only.
On one variation using the pivot leg press I worked on 10-12,6-9,25-30 rep range and did 2-3 sets of leg extensions between the 8-12 rep range.
On the other I did 3 sets of leg extensions then proceeded to take 2 sets 8-12 15-20 on the seated leg press .
On density day , at the end I tagged in 2 sets of single leg press both in the 12-15 rep range.
So just a rough idea on how you could approach things depending on what your split is .
But training with pain is not an option for performing movements to just aggravate the knee.
Remember the most important variables that will dictate if your physique moves forward is execution and effort .

_________________________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Thankyou for the quick feedback oscar , so taking on board what you said, would it be good to for example do a adductor, seated ham, then leg ext for 3 sets, then 3 sets leg press (pendulum on rotation 2) , seems pretty solid to me mate

my split is push pull rest legs rest repeat

[Lucas]

_________________________________________

Instagram: jimmytonk
http://Www.trainedbyjpclothing.com – the most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market!

for my first chest movement i decided to change flat db press to a smith chest press and literally just put the bench up one tiny notch from horizontal and feels great on the chest constant tension, i am also going to do a little mini cut tidy phase so didnt want to db press really as i feel my stability is awful when i drop weight

[Lucas]

_________________________________________

Instagram: jimmytonk
http://Www.trainedbyjpclothing.com – the most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market!

thankyou for answering Jimmy appreciate that

[Lucas]

If you look at the data on muscle retention, most of it comes back within one or two weeks at maintenance even after a severe calorie deficit granted you eat 1 g per pound of body weight with her protein. So just mini cut really hard and then push up again.
That’s my advice specially since you do plan on pushing up. 6-8 week mini cut and then push

thankyou Derek! In terms of a mini cut
how aggressive would you go, is there a certain amount of cals to be cut since its aggressive[/quote]
I hate mini cuts. 500-1000kcal deficit over 6 weeks usually does the trick. Training does take a hit in the last 2 weeks of it. And as soon as I hit my intended weight or bf% I reverse into a bulk again. [/quote]
thankyou mate!

[Lucas]

If you look at the data on muscle retention, most of it comes back within one or two weeks at maintenance even after a severe calorie deficit granted you eat 1 g per pound of body weight with her protein. So just mini cut really hard and then push up again.
That’s my advice specially since you do plan on pushing up. 6-8 week mini cut and then push

thankyou Derek! In terms of a mini cut
how aggressive would you go, is there a certain amount of cals to be cut since its aggressive

[Lucas]

I really like both! It’s 2 different exercises! I like the fact that at conventional you are pulling from a deadstop position you can readjust your setup every single rep, lock your shoulder blades into place, breathe and pull!
With the rdl you have constant tension on the target muscle which also is very good! So for me both movements have their pros and cons! I think it depends on preference and individual structure a lot! But both exercises have place in a training shedule! I like to alternate them myself. As long as I feel good with a movment and make progress I keep it and when I can’t make progress any more or it doesn’t feel right any more I use a different variation!

can you put an rdl on the start of a pull day?

[Lucas]

hi guys, in the full body do you run 4 rotations? so eg 4 different chest movements heavy chest a light chest b heavy chest c light chest c for eg?

[Lucas]

This is interesting isn’t it, as there’s a perception amongst many that working your way through the splits is the objective.
The point is to maximise progression, that should be the key
For example, for me, I recently went back to an upper lower, but it just wasn’t sustainable for long given my current level of strength. I simply couldn’t recover for any kind of desirable frequency
Don’t rush. Embrace the stage you’re at ??

Thank you both for the feedback, i think i did rush full body when i first started the gym, im going to give it a go and assess overtime how it goes, would you suggest 2 rotations so heavy legs 1 light upper 1 heavy upper 1 light lower 1 then heavy legs 2 light upper 2 heavy upper 2 light lower 2

[Lucas]

Same here

im sure its just 2 rotations isnt it? so heavy legs 1 light upper 1 heavy upper 2 light lower 2 is that right?

[Lucas]

Hi guys quick question, i have done full body before when i first started, but quickly jumped to ppl and ul, i was going to go back and start full body again like JP says, how would you know when you have fully exhausted this training style and your ready to move to Upper lower? Whats the benefits of Full body rather than starting with upper lower?

[Lucas]

yeah i think i will track the trace macros within my total macro intake as it will be simpler right

[Lucas]

yeah i have a pretty rough starting guide to go off in my head so i have steady progress and not drop to much to quick, thinking of 10k steps and cardio rest days only to start, when sorting out your macros would you recommend taking into account trace macros eg protein from bagels would you count that to your daily protein goals or not? same with carbs and fats?