[Emmet Maguire]

How fast is ‘immediately’ ?

[Emmet Maguire]

No and yes

Why is it riskier?

[Emmet Maguire]

I don’t think your focus needs to be Scap retraction Vs Scap depression

Don’t worry at this point. Pick a complete set of movements that you get on well with, and go to town on them.

Assess when you’ve gained target amount of size/weight, and see if anything needs redressing for the next block.

❤️

[Emmet Maguire]

How did you find a reliable source?

[Emmet Maguire]

We could do with some pictures first and a bit more information emmet ..

I have uploaded photos but they are not showing up I have tried to attach it again. I am currently sitting at 77kg and have been dieting for around 8 weeks

[/quote]

Can you send them to my DM please [/quote]
Insta ?

[Emmet Maguire]

Hi Emmet,

Not an expert, but i’d personally do Leg Press on Lower 1 and the Squat Pattern on Lower 2. This way you can manage the lower back fatigue a little bit better.

The rest looks sweet.

Hope it helps!

Will defo try. Thanks for the help

[Emmet Maguire]

This looks decent… go get after it emmet and keep us posted on how you get on

Will do

[Emmet Maguire]

We could do with some pictures first and a bit more information emmet ..

I have uploaded photos but they are not showing up I have tried to attach it again. I am currently sitting at 77kg and have been dieting for around 8 weeks

[Emmet Maguire]

Try it at the start of your pull day with rest on either side of it

I wouldn’t ever run RDL late in session would always be up at the start somewhere

And drop the volume at the end of the leg session?

[Emmet Maguire]

Yea agreed. The only exercise I do weekly is RDL and I am able to progress that nicely each week.

[Emmet Maguire]

If you’ve stalled for a while and not able to progress at all, then either your nutrition and/or recovery/rest needs addressing or you need to look at your training volume, exercise selection/order.

What’s your split set up?

How long have you been maintaining your bodyweight? What’s the goal?

Split is above.

My recovery and nutrition are on point. I’ve been at maintenance for like a week.

My plan is to cut volume and do 3 sessions a week: Pull, Rest, Push, Rest, Legs, Rest, rest.

See if I’m able to progress from there

[Emmet Maguire]

Flex n tone in Salford is decent

[Emmet Maguire]

Are you struggling to recover matey ?

I can recover to the point where I can maintain reps and fail when I try to push for extra reps. [/quote]
How long have you been in this position? When are you resting?[/quote]

I took a deload 5 weeks ago. Even after deload couldn’t progress reps

[Emmet Maguire]

Are you struggling to recover matey ?

I can recover to the point where I can maintain reps and fail when I try to push for extra reps.

[Emmet Maguire]

Yes bud absolutely, should be able to progress load and reps majority of time until you prep / diet and even then portion of it should still move forward

My Current split is Push A, Legs, Pull, Rest, Push B, Density, Rest.

Push A (Push B same -1 flat press working set):

Side laterals (short): 2 working sets

Flat machine press: 2 working sets

Incline machine press: 2 working sets

Dips: 2 working sets

Side laterals: 2 working sets

Pec dec: 2 working sets

Tricep extension: 2 working sets

Legs:

Adductor: 2 working sets

Lying leg curl: 2 working sets

Leg extension: 1 working set

Pendulum squat: 2 working sets

Leg press: 1 working set

Seated ham curl: 1 working set

Pull:

Lat biased pulldown: 1 working set

Upper back row: 2 working sets

Lat biased row: 2 working sets

Shrugs: 2 working sets

Rear delt fly; 2 working sets

Biceps (short): 2 working sets

Biceps (long): 2 working sets

Density:

RDL: 1 working set

Lat biased pulldown: 2 working set

Upper back row: 2 working sets

Rear delt fly; 2 working sets

Biceps (long): 2 working sets

Leg extension: 1 working set

Hack squat: 1 working set

Should I drop 1 working set per exercise where there is 2 or just change split altogether to reduce volume?