Lat, tricep and shoulder strength is a big part of most selection courses. Don’t have to be big, just explosively strong in those areas.

TRT…yeah pinning will be an issue, but your biggest concern will be CDTs. I was RM and by week 8 we all had to have done a random test but at any point in the first 8 weeks you were picked. We were under Naval… Read more

Are you going for UK selection?

If so, which branch?

How long before selection starts are you planning on coming off everything?

So if it’s lasting a few days I think this is a load intolerance issue and you’re aggravating nerves and tissues that aren’t ready for that kind of load/force put through them. If you’d have said for an hour or two after the session I’d likely just say lessen the intensity and don’t go for grinder reps, but this is your body saying “chill out… Read more

2 variations is sufficient in my opinion, BUT to answer your question: the only case I’d have 3 x rotations is if there’s a specific lift in your programme that you’d normally perform and enjoy going toe-to-toe with, but you’d normally perform it every 8,9,10 days on a Push/Pull/Legs/Rest or Push/Pull/Rest/Legs/Rest split.

If you have a… Read more

Keep going until your holiday. You don’t have to dig too deep as you can maintain the condition you’re in, use that time away to get fresh, mentally and physically and enjoy time off with your family. Starts your push after you get back.

So there’ll be varying answers to this depending on how important football and bodybuilding training is and what’s at stake with them. If it’s just a kick about with the lads (5 a side or something) then I wouldn’t worry too much about where you put leg training. If it’s a team you play for and it’s very much a big thing for you, then this… Read more

Hi bud, your triceps being cooked and your chest lacking leads me to think you need to look at execution rather than programming.

You will get a certain amount of tricep in your presses, but to what degree based on form. Sticking triceps at the start may help with you hitting them fresh, but won’t help your lack of chest activation.

You can… Read more

What are your upper sessions laid out like in comparison to your leg sessions?

Would you say you train harder on upper than you do on lower or do you train both to task failure? What is your breathing pattern during upper lifts?

Hilly’s suggestion is good. Try that and see how you go. To add, if you feel it’s only allowing you to target a more shortened contraction, put it first in your leg session and do a more ‘stretch friendly’ movement later on (RDL/SLDL/Lying curl).

Same as Adam. I get a lot of knee niggles and when I get a flare up, I hop on a leg press and with a lightish weight I just hold the quad stretch for 3-5 rounds at 25 secs a time.

You can apply it to any muscle group if you have issues with injury. In this context it’s a great addition to training/rehab!

If it’s working for you, don’t change anything. I’m guessing you enjoy it? I love PPL UL. I do think you have to be in tune with programming volume:recovery with it though as there’ll be areas you can get away with adding volume based on your recovery capabilities as some body parts are trained further away from each other compared to others.

If I was to sit you down like they do on Mastermind, and ask you random questions about popular/known peptides, would you be confident that you’d score above 75% in the round?

Are you currently in or thinking about therapy/counselling? As I know you were really struggling at one stage.

Yep, but for very different reasons to you as I remember you said you’re a runner, hence my answer as it’s specific. If you were to ask about BB, I’d say slu pp. Broader uses. If you’re a runner, you need constant efficiency O2 delivery throughout your run. ITPP gives you that.

Hi, Hazim. No photos are visible for me mate. I’d still prefer it as a video so feel free to dm me on insta if you use it or try and do a file share where we can click the link.

Fully agree with Hilly.

I really do hope you report back to say “I went away and got my head right, did the work and this is me now!”

If you’re going to do upper/lower variations and volume with FBEOD recovery windows, just do FBEOD and then you’re getting higher frequency than what you’re attempting here, but with adequate recovery (as long as you stick to one accurate, intense set).

Failing that, a simple Upper/Lower/rest/Upper/Lower/rest x 2 would be better as you add… Read more

I don’t understand what you mean about back sessions? You do back movements in both splits.

Push being 2 sleeps away from each other would mean you’re asking for FBEOD recovery demand whilst applying U/L volume. I’d space your push work apart if possible or just do 1 set of each push movement on your Upper. First few sessions may go well, but I think you’ll start running into a wall at some point.

Any reason you opted to do Legs… Read more

Looks good.

As the guys have said, progression isn’t always instant, for a run of sessions your 7th (for eg) rep will get easier and easier and easier until the 8th offers itself.

Not tried it personally, but my initial thought would be if people need to use a seatbelt on a hack then they’re lifting too heavy and can’t control the loading in the first place.
Fixing form with a manageable load seems like a more constructive fix to improve stability and form.
Seatbelts have their place, especially on seated leg machines… Read more

Agree with the gang re: execution. If that’s on point then start prioritising them in your split by training that bodypart first in the session.

I do it purely because I want to give myself the best chance at being as healthy as possible. I’ve done this well before I started training at 38 y/o.

Do I get bloods done? Yes. Being natural isn’t a free pass to immaculate health. It’s an expense I can afford and it doesn’t hurt anything to know how my health is every so often, albeit not… Read more

I think this maybe a case of finding out why she isn’t supportive.

Does your BB leave her doing everything at home? How old are the kids? Is her ambitions on hold because you’re off chasing the dream? Do you spend valuable time together? Do you sit down and discuss this with some introspect?

Has she had or have a career that could go further,… Read more

If you’re developing the side delt doing what you’re doing, no need to change it. Can you make it better? You’ll not know unless you try.

I do 3 sets at the same weight. Setting 1,5,3. The movement gets harder in the ‘stretch’. It allows me to get the delts shortened easier as I go through the sets.

Dial-In is the one.

Just don’t pick up the wrong tub and have 3 scoops of DNFM or you’ll just end up grabbing the interviewer and military pressing them for reps. 😆

7×100.25 instead of 8×100 feels like regression though?!

[/quote]Did you progress weight? Yes.

Did your last rep stimulate an adaptive response? I hope so so we will say yes.

Where’s the regression in that?

How big is the unit ? Hah [/quote]
Not that big, as they’re hybrids (office space upstairs, warehouse/workshop space down). My company built 26 near Magna and we are doing another 21 near Crystal Peaks. I’ve kept the end 2 at Crystal Peaks for me so I can base my company there, but will put some kit in the warehouse space for when I’m too… Read more

Have 2 sets max of chest flys if you’re pressing after. Rest looks fab.

The layout looks great. Are you doing low leg volume on Tuesday because you are football training later the same day?

Callum’s football training loosens him off after leg sessions. They do all sorts of stretching before drills etc. maybe slowly add volume as you get used to it?

Could you do side delt work on your uppers whilst you’re doing… Read more

Sometimes I like to have it as a little baked cake. Mix some berries in the mix to stop it being too dry.

Example:

75g Cookies & Cream COR
30g Cookies & Cream Protein Isolate
1 Teaspoon of Baking Powder
1 Egg
Small amount of cinnamon
Handful of blueberries
Air fry at 180° for 10-12 mins.

Can you progress this?

Will/Do you enjoy this?

If so crack on. Personally for me I’d take the presses away from B and do flys, extra set of laterals and leave my favourite press in as it would be a lot of big compound work for me. You might be fine with it.

Let us know how you get on.

Hi Josh, may I ask your age, whether you’re going into basic training and what branch (if UK)?

Thanks for your reply. I’m aware about the volume freq relationship. My question was more about the fact that I did FB 3x a week 1 set per exersize for a whole push phase and found the results very disappointing so I’d guess volume per session was too low to trigger a decent growth response.

I didn’t find that I was very sore, so would it be… Read more

Hi mate, sorry to hear of your injuries and the hindrance it’s causing.

When playing football you’ll be twisting and turning that knee and putting it under a lot stress, so to be blunt, that ain’t healing until you take a rest. The fact it’s in both knees suggests they’re overworked.

It comes down to which is the priority. If the priority is… Read more

If you train the muscle you say feels sore, do you still match or progress that specific lift?

If you’re not using intensifiers or taking 50/50 reps and you’re just doing 1 set per muscle then I see no reason to not train it EOD.

As Rich says, age is important, but I’m guessing you’re nowhere near as old as me. 😂

In the session where I use the Prime Pinloaded Press first, I load it 250lbs in setting 1, then same weight in setting 5.

In the session where’s it is my second press, I’ll load it 220 in setting 5 and then same weight in setting 3.

I don’t log these against each other. I log them against their respective session.

As for Prime Pec Deck.… Read more

You’ve made great progress from your starting point you’re doing the right things from what you’ve written in your post.

Your issue is that you’ve made so much progress that you’ve lifted your own expectations that much that your ‘now’ feels like your starting point and that’s a good thing if you can step back and admire the work you’ve done… Read more

Glad you’re feeling ok ish about your pal’s passing. From your story post he seemed like an immense person.

If Corinne could wreck you then I imagine you do the dishes without any resistance. 😆