[Gregg Davison]

Also – You don’t have to always do 2 sets of each exercise

My upper, lower split routine has 11 working sets with 1 set of each

So for example you could replace 1 of your rowing sets with 1 set of rear delt isolation

Back might look like

2x Pulldown
1x Low Row
1x Rear delt row
1x Reverse pec dec

[Gregg Davison]

Watch the education section on full body, upper-lower… and all splits

You could be doing PPL too early and may be better off doing upper-lower

I’ve been training 30 years. Last few years on PPL

Last 2 months changed to upper/lower … So it’s upper, lower, rest, repeat

Progressing faster than ever. Noticeably faster than doing PPL

[Gregg Davison]

Hey Dr Dean

Thanks for the awesome info

When is best to take the B5?

[Gregg Davison]

Ah.. Ensuite. Didn’t think of that!

Rooting for ya getting that pro card

You look insane!.. I’m sure you’ve left no stone unturned

Hope you get some sleep 😉

[Gregg Davison]

I wouldn’t switch. I’d stick with UL until you get more mass on your frame

I think that JP would agree with me 100%

Adding in 1 extra set of each muscle group you want to improve… following an UL split, you’re able to stimulate those muscles 10 times in 1 month

versus 7 times doing PPL

Watch the upper lower split videos in the education section over and over until you understand this. JP covered this in depth again on the last live video

You should move on to PPL once your recovery demands cant be met with UL or full body

You’ve got a great physique but you can still add a ton of muscle faster before you need to go to PPL

[Gregg Davison]

I’ve recently switched to upper/lower – As per JP’s recommendations in the education section

Been training 30 years, but made excellent gains in last 18 months on a PPL split. Put on 20lbs over a couple of cycles

If you’re weak in front, then upper lower may be better for you. You can reduce volume on your back and add volume on chest/delts/arms

Stimulating each muscle group 10 times in 1 month is a game changer. My lifts are progressing faster than ever

I’m gonna hammer this for the next 12 months at least before going back to PPL

[Gregg Davison]

Hi Clare

Weird topic, but maybe this will help… In case you’re still running to the bathroom all night long

Constantly wee-ing through the night used to wreck havoc with my sleep… I’ll usually go 2-4 times in an 8 hour period

Now I just use a big 5L empty water bottle by the side of my bed. Don’t even open my eyes. I fall straight back to sleep afterward

For women. My partner has a she-wee to do the same thing

https://www.shewee.com/

Makes a huge difference not having to leave the bedroom

I know it sounds a bit gross, but it’s far better than having totally broken sleep

[Gregg Davison]

Hi Jamie. What’s the multi hole/grip attachment called you’re using for pulldowns?

[Gregg Davison]

Cramps can be a sign of electrolyte balance being off. Every day I drink 3l of water with 8g sodium and 3g potassium in. Great book called ‘The Salt Fix ‘ by a leading scientist on electrolytes

I used to have the early waking problem (3-5am) all the time (esp when on Tren)… I found that having a mixture of salt/sugar helped me to get back to sleep easy. If the room is cold enough, just have this by your bedside

I’ve copied this from my notes. Hope it helps

Early Waking: Back to Sleep Shake

Whey or Casein protein
Salt (½ tsp)
Honey (1-2 tsp)
Milk, Coconut Milk or Almond Milk

Matt Stone explains in his book Eat For Heat:

“The salt and sugar mixture is an absolute must for nighttime stress events. For wakeups between 2-4 a.m., accompanied by a feeling of excess adrenaline circulating through your system (adrenaline peaks at this time), salt and sugar under the tongue is the only way to go. You don’t want to be chewing anything, wandering around the house looking for food, opening the fridge and looking at bright lights when hoping to fall back asleep, and so forth. You want to remain as unstimulated as possible. Keep the sugar/salt mixture by the bedside for easy and thoughtless access until you stop having middle-of-the-night wake-ups.”

Since I have been consuming honey and salt at bedtime, sleep deprivation has become a thing of the past. I now sleep straight through the night, waking up refreshed and energized and I am less likely to have a dip in energy throughout the day. Most of all, though, I look forward to bedtime knowing that within moments I will very quickly drift and remain in a smooth, sound sleep. Now, not only do I sleep longer, but the quality of the sleep I am getting has dramatically improved.

As an added precaution I also have a Himalayan salt bedside table lamp which removes the negative ions from the environment and replaces them with positive ones. This removes the electric smog that is caused by electronic devices such as laptops and mobile phones, so the air is clear and therefore, improves air circulation and promotes healthier, fuller breathing

[Gregg Davison]

Hi Corinne… Apologies for contacting through your log, but we’ve sent 2x emails without a reply yet

We’re looking for a coach (preferably you) for the upcoming PCA or NABBA 2020

It’s for my partner (Hannah), who was a women’s athletic class british finalist 2 years ago

What’s the best email to send enquiries or contact you directly?

Many thanks in advance

[Gregg Davison]

Hey Corinne

I’m currently overseeing nutrition and training for my partner. She’s 152 lbs and plans to compete again later this year (She was NABBA & PCA British finalist 2 years ago)

She’s currently on about 200g protein/day. Currently ‘Enhanced’ and going into a mini-cut. Fats/Carbs vary. She responds well to higher fat, lower carb

*** Specifically on your protein intake ***…

It seems really high at 300g+ daily. With your bodyweight at 150 lbs — that’s 2.3+ g/lb bodyweight!

What’s the rational behind that?

Have you found that being ‘enhanced’ you can effectively use that much protein?

I know JP and the team’s expertise is second to none (that’s why I love this site!)… Have they found that +2g protein per lb of bodyweight is more effective… Or is it more of a personal preference?

Thanks in advance and thanks for everything you do here 🙂

Best
Gregg