[David Derek]

I would do fB eod , girls can do a ton of work and not get anywhere near as tired ( they lift much less load ) , so just makes sense to do eod legs if the goal is legit legs , and then just tag upper body as needed based on goals

Thank you Jordan 🙂

[David Derek]

Brother I’m pretty damn sure you have some major body dismorphia…the bulk hasn’t even started, keep going you’ll make great progress!!!

[David Derek]

NOT saying that training to 0 RIR all the time is bad, I’ve done that all my life but again, I’ve found that backing off to 1 RIR for just the 1. set of an exercise is a viable tool you can use at times (or forever) if you feel battered to fckn pieces lol

[David Derek]

Hey bro I can’t really open up your program but what helped me is to back off on the intensity just a slight bit

Let’s say you’re doing 2 sets per exercise, I would then perform the 1. set to 1 RIR and the 2. set to 0 RIR

this will greatly reduce fatigue while giving you almost the same stimulus

I’ve trained like this for the past few months, it worked perfectly from a progression & recovery standpoint
but I stopped since watching a lot of JP content as I love to push myself to the max (update: I feel tired like shit again)

Idk how your work capacity throughout the session is, but this 1-0 RIR approach improves my performance, presence & focus throughout the whole session & weeks of training

Some may say to man up & to just not be a puss, but it is easier for me (mb you too) to train to absolute failure instead of leaving 1 RIR (from a mental aspect) but if this approach gives you better progression & also recovery, then why should you push yourself to absolute failure all the time?

[David Derek]

I’m sorry for misunderstanding

do ya’ll mean buying 0,5kg plates, so progressing 1kg everytime

or to buy 0,25kg plates, to progress 0,5kg at a time?

I can read & see 0,5kg plates, but progressing 1kg every session, compared to 0,5kg seems a lot.

Don’t think I don’t know how PO works lol, I’m just new to microloading instead of just adding reps before adding 2,5kg on a lift, so my viewpoint on how much progress in kg per session is possible is misscrewed

Thanks for the answers in advance 🙂

[David Derek]

If chest is your weakness I would recommend doing all your chest movements back to back before moving to another muscle group, so you can takle them when you’re fresh and can get the most stimulus.Which can add up to tons of more growth if you stick to it long enough.

[David Derek]

I would put one of the presses in upper a on upper b to balance the volume out throughout the week, doesn’t make sense to do 6 sets for chest on one day than 2 sets on the other

[David Derek]

How much variation is necessary?

Would changing the body position on a standard flat pec deck or converging chest press be enough

Day 1: Flat (standard execution)
Day 2: Decline (changed body position)

Or even a single arm pec Dec on day 2

For example…

I know that a slight shift in angles can make the difference but still wanted to ask 🙂

[David Derek]

Yeah 2 hours is completely okay with me but my Upper 1 for example always tends to go towards 2.5h which is why I’d rather balance that out with my Lower sessions since they are rather “short” at 1.5-2h so that I have both sessions right around that 2h mark

For example:
1. leg press = real warm-up take your time as it’s heavy and your first quad movement of the day!
2. leg ext = literally do 2 sets of just 1 rep, as you’re already warm and have moved much more weight on the leg press, your knees & quads are already warm…you’ll also need little rest with this type of warm up
3. adductor = same thing, just 2 sets 1 rep

But ofc listen to your body not every move needs the same amount of warm ups etc.

[David Derek]

Yeah 2 hours is completely okay with me but my Upper 1 for example always tends to go towards 2.5h which is why I’d rather balance that out with my Lower sessions since they are rather “short” at 1.5-2h so that I have both sessions right around that 2h mark

I would cut out some warm up sets & or just do less reps per warm-up set later in the session
just do like 1 rep as that would be enough if you’re already warm for that muscle group
but still make sure to work yourself up in weight if the set or exercise is heavy, as warm-ups later in the session are more so to prime your body to move heavy ahh weights instead of actually warming up

[David Derek]

Eccentric loads the glute ham more and eccentric causes more muscle

Damage which specifically for the ham causes more recover demand , if want more glute ham , do the eccentric . If don’t , keep it out ( exactly what you will of already heard me say , as you have quoted the rest of it)

Okay just as I thought, just wanted to ask to be sure.
Thanks Jordan!

[David Derek]

Ofc strength & size can’t be separated.

Maybe you’re just searching after a quick fix to get stronger faster as you’re not happy with where you’re at rn…while still building muscle at the same time without being too Powerlifting specific.

But If you want to get REALLY strong on varies lifts (in the means of an 1RM) & not just „Bodybuild“ you can check out @alexleonidas & his conjugate videos on YouTube

He’s natty & benched 4 plates, dipped & weighted pull up-ed like 5 plates with his conjugate methodology…so I think he knows a thing or two about getting strong 🙂

(I read somewhere that members shouldn’t promote stuff but this is not my YouTube channel so I hope it’s okay to promote others quality content in the goal of helping members)

[David Derek]

Thanks ya’ll for the support!

I really appreciate it and will just execute with more precision & patience from now on!

[David Derek]

i can say this is very normal for almost every one that is not at an advanced level and even for quite a few that are advanced in terms of how you feel when your getting leaner and leaner.

You look smaller in clothes.

you dont have that pump you do when growing

for most during the I trial 4-8-12 weeks depending how soft you were when started you tend to look worse and worse before you start to look better as there is still fat there but the muscle is flat with no pop under the skin/fat and thus you just look worse.

Its just part and parcel and the more you do this the more you realise it is a part to the process every one goes through and it does get better once lean lean and once you fill out 🙂

This is the exact assumption that I had. I recon that i’ll look great in a few weeks & just need to give myself more time! (yesterdays posing session already confirmed that)

Thank you Hilly!

[David Derek]

So each cut and diet is a process , that you then learn and adjust the next one

If you feel this one could of been better, try to make the next one better

I wouldn’t give any of this any more thought , you have written a huge essay on it , when really it can just be a , ye let’s make that next one better , onto the next

Thank you as always for your honesty, will give it all I got! Have a great start of the week Jordan!