[Elken Conway]

This is awesome thankyou Adam ! I appreciate it, is there a way I can contact you for some 1 on 1 work ? Ie once the season is getting close ?

[Elken Conway]

No squad sessions atm till next April, I do a few beep tests and group fitness sessions at work here and there as well (police) – these are seperate to my running cardio sessions mentioned earlier

[Elken Conway]

Hey Adam, thanks for replying, we are off season atm, however I prob cardio train about 3 times a week, I’m 30, I have 15 years of experience.

[Elken Conway]

And where can I get advises from bish? Are they on the jp app ?

[Elken Conway]

But yes that my program for the upper body and the lower body part.

I’ll have to take some better pictures for sure!

Thanks a lot.

But what would you recommend to my lower body days according to more isolated flute work ? And where could I implement it?

Photos are good, if you know you can see everything so no worries 😉, second you are a hardcore for sure that’s a man’s program that you are doing and for sure that’s working for you good that I see now, I will be check a little more and tell you clear my opinion for that[/quote]Yes I’m also training the same split as what my training partner does and his a male. But it works for me I just think I need some more glute work 😁.
Thanks I appreciate [/quote]

I would maybe just chuck a glute movement in before your calf exercises on each lower day, maybe even just 1 set to failure so it doesn’t affect your recovery to much, something like single legged leg press on one of them, hip thrust on one and maybe a glute focused hip extension or cable kickbacks for the last one, I don’t think the exercise specifically would matter to largely, just need to gauge what you can recover from in a personal aspect and analyse your growth from there, add in more volume (2 sets instead of 1) or remove volume if struggling to recover. [/quote]

Thanks for the advice,

Isn’t glute-drive or hip trust better according to hypertrophy instead of cable kickbacks ?😁[/quote]

Usually yeah, if you wanna hip thrust on more then 1 lower day I don’t see why not, I’m personally not a fan of the kick backs but it works tremendously for some people, that’s why I’m just kinda saying, find 3 glute exercises that you personally connect with really well (good contraction etc) and just start by putting each one before your calves with 1 set to failure and build the volume and what not from there. [/quote]

Alright it makes good sense thanks a lot I’ll try to implement 3 different glute exercises in my lower workout before my calf raies.

Do you think I should remove my v-squat on the day there I already have on version of squat or should I live it so I have to squat variations ?😅[/quote]Hmm hard to tell, from what I can see you are hitting 2 compound quad movements on every lower day. If you think the V squat trains a different stimulus in the quad then you could leave it. I personally wouldn’t use 2 similar squats. You obviously are unsure about it otherwise you wouldn’t ask the question so maybe you could try leg extensions in place of this, to keep some quad volume consistent. I personally, would change it to 1 set of heavy DEADSTOP leg presses (see jordans leg training vid for an example of this if your unsure what it is) so like 6-10 reps and then 1 or 2 set of leg extensions 6-10 and/or 15-20 reps.
So it would look like this
Smith squat x however many sets
DEADSTOP leg press x 1 x 6-10
Leg extension x1 (or 2 up to you) x 6-10/15-20
[/quote]

Mmh it makes sense in my opinion as you say to change it with leg extensions of Jordan’s leg press!

I’ll think I’ll remove the v-squat variation course I have difficulties with getting stronger in that one and implement leg extension instead.

Thanks a lot again for the good advice 💪🏼😇[/quote]
Exactly, you seem pretty switched on with your training and yep if it’s not progressing change it up. Good luck with it all Ellen !

[Elken Conway]

But yes that my program for the upper body and the lower body part.

I’ll have to take some better pictures for sure!

Thanks a lot.

But what would you recommend to my lower body days according to more isolated flute work ? And where could I implement it?

Photos are good, if you know you can see everything so no worries 😉, second you are a hardcore for sure that’s a man’s program that you are doing and for sure that’s working for you good that I see now, I will be check a little more and tell you clear my opinion for that[/quote]Yes I’m also training the same split as what my training partner does and his a male. But it works for me I just think I need some more glute work 😁.
Thanks I appreciate [/quote]

I would maybe just chuck a glute movement in before your calf exercises on each lower day, maybe even just 1 set to failure so it doesn’t affect your recovery to much, something like single legged leg press on one of them, hip thrust on one and maybe a glute focused hip extension or cable kickbacks for the last one, I don’t think the exercise specifically would matter to largely, just need to gauge what you can recover from in a personal aspect and analyse your growth from there, add in more volume (2 sets instead of 1) or remove volume if struggling to recover. [/quote]

Thanks for the advice,

Isn’t glute-drive or hip trust better according to hypertrophy instead of cable kickbacks ?😁[/quote]

Usually yeah, if you wanna hip thrust on more then 1 lower day I don’t see why not, I’m personally not a fan of the kick backs but it works tremendously for some people, that’s why I’m just kinda saying, find 3 glute exercises that you personally connect with really well (good contraction etc) and just start by putting each one before your calves with 1 set to failure and build the volume and what not from there. [/quote]

Alright it makes good sense thanks a lot I’ll try to implement 3 different glute exercises in my lower workout before my calf raies.

Do you think I should remove my v-squat on the day there I already have on version of squat or should I live it so I have to squat variations ?😅[/quote]Hmm hard to tell, from what I can see you are hitting 2 compound quad movements on every lower day. If you think the V squat trains a different stimulus in the quad then you could leave it. I personally wouldn’t use 2 similar squats. You obviously are unsure about it otherwise you wouldn’t ask the question so maybe you could try leg extensions in place of this, to keep some quad volume consistent. I personally, would change it to 1 set of heavy DEADSTOP leg presses (see jordans leg training vid for an example of this if your unsure what it is) so like 6-10 reps and then 1 or 2 set of leg extensions 6-10 and/or 15-20 reps.

So it would look like this

Smith squat x however many sets

DEADSTOP leg press x 1 x 6-10

Leg extension x1 (or 2 up to you) x 6-10/15-20

[Elken Conway]

But yes that my program for the upper body and the lower body part.

I’ll have to take some better pictures for sure!

Thanks a lot.

But what would you recommend to my lower body days according to more isolated flute work ? And where could I implement it?

Photos are good, if you know you can see everything so no worries 😉, second you are a hardcore for sure that’s a man’s program that you are doing and for sure that’s working for you good that I see now, I will be check a little more and tell you clear my opinion for that[/quote]Yes I’m also training the same split as what my training partner does and his a male. But it works for me I just think I need some more glute work 😁.
Thanks I appreciate [/quote]

I would maybe just chuck a glute movement in before your calf exercises on each lower day, maybe even just 1 set to failure so it doesn’t affect your recovery to much, something like single legged leg press on one of them, hip thrust on one and maybe a glute focused hip extension or cable kickbacks for the last one, I don’t think the exercise specifically would matter to largely, just need to gauge what you can recover from in a personal aspect and analyse your growth from there, add in more volume (2 sets instead of 1) or remove volume if struggling to recover. [/quote]

Thanks for the advice,

Isn’t glute-drive or hip trust better according to hypertrophy instead of cable kickbacks ?😁[/quote]
Usually yeah, if you wanna hip thrust on more then 1 lower day I don’t see why not, I’m personally not a fan of the kick backs but it works tremendously for some people, that’s why I’m just kinda saying, find 3 glute exercises that you personally connect with really well (good contraction etc) and just start by putting each one before your calves with 1 set to failure and build the volume and what not from there.

[Elken Conway]

But yes that my program for the upper body and the lower body part.

I’ll have to take some better pictures for sure!

Thanks a lot.

But what would you recommend to my lower body days according to more isolated flute work ? And where could I implement it?

Photos are good, if you know you can see everything so no worries 😉, second you are a hardcore for sure that’s a man’s program that you are doing and for sure that’s working for you good that I see now, I will be check a little more and tell you clear my opinion for that[/quote]Yes I’m also training the same split as what my training partner does and his a male. But it works for me I just think I need some more glute work 😁.
Thanks I appreciate [/quote]
I would maybe just chuck a glute movement in before your calf exercises on each lower day, maybe even just 1 set to failure so it doesn’t affect your recovery to much, something like single legged leg press on one of them, hip thrust on one and maybe a glute focused hip extension or cable kickbacks for the last one, I don’t think the exercise specifically would matter to largely, just need to gauge what you can recover from in a personal aspect and analyse your growth from there, add in more volume (2 sets instead of 1) or remove volume if struggling to recover.

[Elken Conway]

Ahh makes sense ! @youngoscar I don’t think im developed enough to start prioritising as you are currently, things are lagging but at the same time there’s a lot of room for everything to come up. Would you advise holding strong with my current split PP rest L rest. I just changed to this ppl split and I’m currently getting quite huge strength leaps but The reason for this thread was just wondering if changing to the dominant push days would improve on it even more.

In that case I would advise you stick to traditional P/P/R/L .

Mostly if you are progressing in leaps , then don’t fix what’s not broken .

Honour where you are with your best effort. 🙂[/quote]
@youngoscar thanks for your help ! Appreciated, what is your Instagram handle if you don’t mind ?

[Elken Conway]

Ahh makes sense ! @youngoscar I don’t think im developed enough to start prioritising as you are currently, things are lagging but at the same time there’s a lot of room for everything to come up. Would you advise holding strong with my current split PP rest L rest. I just changed to this ppl split and I’m currently getting quite huge strength leaps but The reason for this thread was just wondering if changing to the dominant push days would improve on it even more.

[Elken Conway]

Hello Elken,

So the difference between a traditional push day which will cover everything (chest,delt,tris) , to a delt focused push day is that the latter will prioritise the delts in terms of sequence and volume .

For example :

PUSH A

Pec dec x 2

Incline chest press machine x 2

High incline smith x 1

Tricep compound x 1-2

Tricep isolation

Lateral variation

PUSH B (delt dominant)

Lateral raise machine x 2

Shoulder press machine x 2

Chest press x 1 or 2

Tricep compound x 2

Lying cuff lateral x 2-3

Tricep isolation

So you can see on push B we have delt movements at the start of the session and attack them whilst still fresh.

Hey Oscar @youngoscar cheers for the quick reply !

So it’s more about hitting the delts fresh more then any major difference elsewhere ?

I currently structure my push days as chest compound x1
Shoulder compound x1
Tricep compound x1
Lateral variation etc etc

There might not be a simple answer into which one would yield better results but what would be your own personal experience and opinion between these 2 setups ? Pros and cons maybe ?