[Francesco]

Hi KAMARA,

I will follow your advice, try a volume release (particularly on push compounds) and see how the situation evolves. If I feel that the recovery continues to be in the red zone, I will try to change the split, perhaps reducing the frequency (P/P/L or similar). THANK YOU

[Francesco]

hi Rich,

my current split includes 3 different upper/lower sessions: Upper A, lower A; upper B, lower B, upper C, lower C and do the following routine: U/L rest U/L rest …

I come from a period during which I pushed a lot with the upper trying to do a U/L/U rest U/L rest routine for about 8 weeks (3 upper and 2 lower per week) which at the beginning made me gain a lot of progress, but it made me accumulate considerable tiredness, putting recovery in the red zone. I will keep the push volume to a minimum (3 sets of compounds and some isolation volume). THANK YOU

[Francesco]

Hi Oscar,

I really appreciate your advice. I too had thought about reducing volume on push compounds and unlocking some volume (not much) on isolation movements that require less recovery. I’ll try. THANKS

[Francesco]

Hi JP,
how do you manage working sets on the leg press? in the last workout you did
3×7 7 7, how did you change the load (plates) and elastic bands between one set
and the next? Thank you

[Francesco]

Great session. is the volume of this session (23 set total) the volume you use for upper sessions 3 sleeps apart, UL rest UL rest…?

[Francesco]

when you do multiple sets on the same exercise can you maintain the same number of reps by manipulating the resistance profile? how do you recommend setting up multiple sets if you don’t have access to machines that allow you to manipulate the resistance profile? TOP SET + BACK OFF?

[Francesco]

Hi JP, how do you handle RIR when you do multiple sets of the same exercise? Do you bring everything to RIR 0 or just the last set?

[Francesco]

I understand. For the exercises that you consider more challenging for your joints, couldn’t you use higher rap ranges and consequently more moderate loads?

[Francesco]

Hi JP. Thanks as always for your valuable updates. Why did you seek such a marked shortening stimulus for the single arm pushdown using resistance bands? During stretching they completely lose tension. Wouldn’t a single cable be more efficient, placing the body in the desired position to have more or less tension in lengthening or shortening?

[Francesco]

I really believe that this is the meaning of the compound movements of Push, working together chest shoulders and triceps trying to create Focus and not isolation on one of the three districts. It is possible to do a Dip movement with greater Focus on triceps or on the sternum-costal part of the chest, based on the greater or lesser degree of flexion extension of the elbow or shoulder but not isolate one of the two completely. The monoarticular movements will take care of the specific isolation.

[Francesco]

superb JP. the same chest press machine for chest and triceps presses, more accentuated flexion-extension at the elbow to better close the angle between the forearm on the humerus to stimulate the press at the triceps level, I think it’s exceptional… almost a chest press in JM style. I often use this variation as a triceps compound (also on incline chest presses and smith machines).

[Francesco]

<pre data-placeholder=”Traduzione” aria-label=”Testo tradotto” data-ved=”2ahUKEwjSjaDT37WIAxWW1AIHHYcMHz8Q3ewLegQIBxAU”>I try to put your valuable advice into practice, in the past your YouTube education/training series videos have been very helpful. Thanks

[Francesco]

for the moment I notice decent progressions in terms of strength and also a great desire to push in training, furthermore, I feel very little tiredness (zero mental stress before the set and a great desire to train). I decided to give this input to the Upper because I felt it was within my reach and my capabilities and I think I have reached a good balance in terms of volume/frequency. I believe that the classic U/L rest is generally more balanced, and when I feel the weight of the work on the UPPER, I will return to the classic U/L rest, keeping the basic structure unchanged, but only adjusting the volume in relation to the needs dictated by the frequency