[James]

If chest is going to be a focus, firstly assess your form on the movements you’re doing and put them first in your sessions so you’re hitting the set fresh and then after a while you’ll know if it was just down to poor form or programming as to why it hasn’t grown.

If you throw in more volume and you’re doing 3, 4, 5+ sets EOD you’ll run into a wall with it and this will also impact your sessions in general. For now, 1 intense and accurate set per exercise and take it from there.

Squats: if it was a one off and you normally don’t regress a lift then look at external factors that may negatively influence training. Were you stressed that day or the night before, sleep ok? any digestion troubles etc etc so I’d not worry yet, see how your next one goes. Having said all that, I’d prefer a chest supported upper back row if possible.

Rest looks good. The only thing I’d alter (which is specific to me) is I wouldn’t have as many pressing sets. Just preference. Give this a few weeks and let us know how you’re getting on with it.

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[James]

Before we dive into it, two things:

1) what split have you been using before the change and did you progress on it?

2) upping the frequency AND adding addition chest work is counterproductive IMO. Just stick with the frequency for now, plus your lack of chest issue may have been an execution issue, not volume related.

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[James]

I’d also stick biceps on lower tbh as I assume you’ve put them high up in upper so you can hit them relatively fresh? Makes more sense to do them first before legs.

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[James]

This is how I’d programme it on 3 day frequency. If you’re hellbent on the 5-9 rep scheme for everything then adjust it to suit, but I agree with the guys above re: volume.

Upper

Pec Deck x 1 (8-12)
Incline Press x 2 (5-9)
Preacher x 2 (8-12)
Pulldown x 2 (5-9)
Laterals x 2/3 (10-15)
T-Bar x 2 (5-9)
Rear Delt x 1 (10-15)
Tricep x 2/3 (8-15)

Lower

Seated Curl x 2 (8-12)
Extension x 2 (8-12)
Squat x 1 (5-9)
RDLs x 1 (5-9)
Press x 1 (5-9)
Abductor x 1/2 (8-12)
Calf x 2 (10-15)

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[James]

Echo Rich’s questions. Also is it Pull before Push as the order of the layout is reversed?

I do love UL/PPL (I’m doing PPL/UL myself and it’s ace!).

From Upper to Push you have 7 presses. Is they recoverable for you? Kind of relies on the question above.

From Push to Upper again you have 10 presses. Is that recoverable also?

Everything else looks fine. Run it and see and then let us know how you’re getting on.

Hi, thank you for the reply! I initially planned this with Push before Pull in mind hence why I increased the amount of pressing on my Push as I’ll have 1 extra sleep between my Push and Upper, apologies on my part for how confusing I wrote it down. I’ve been doing ULR with 6 presses per Upper and I’m able to recover so I’d like to see if I could push it to 7 presser per Upper. [/quote]
Ah makes sense then. Give it a whirl and adjust volume (if need be) as you find what you can and can’t recover from.

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Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

Echo Rich’s questions. Also is it Pull before Push as the order of the layout is reversed?

I do love UL/PPL (I’m doing PPL/UL myself and it’s ace!).

From Upper to Push you have 7 presses. Is they recoverable for you? Kind of relies on the question above.

From Push to Upper again you have 10 presses. Is that recoverable also?

Everything else looks fine. Run it and see and then let us know how you’re getting on.

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

Clare has nailed this bud.

Just out of interest, do you go to bed immediately after nights or do you stay up a few hours, eat, watch a show etc for a few hours and then sleep?

I get to bed straight away, brush teeth, set alarms, straight to bed.

I don’t eat anything from about midnightish, have thought that possibly something small to eat on the way home or before leaving might be a good idea?

I’d normally be home and in bed by say 6:40/7:10 depending on the shift I’m on.

Thanks for the reply btw [/quote]
Reason I ask is exactly where Allison is coming from. Your ‘day’ is different. Try having an hour or two to decompress after work where you can eat, relax and then you’re not sleeping in 100mph mode. Carb rich meal before sleep will help.

IG: @benners_23
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Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

Clare has nailed this bud.

Just out of interest, do you go to bed immediately after nights or do you stay up a few hours, eat, watch a show etc for a few hours and then sleep?

IG: @benners_23
My son’s IG: @callum_benn

Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

Preference on specific lifts IMO. Delt and arm work, I like 12-15 reps and if I’m getting to 14-15 reps on set 1, I’ll keep the loading the same for the second set and may reduce it slightly in the third set.

Compound lifts is where I’d go work/back off (or just make use of alternate resistant profiles in certain machines). If I was to do a leg press with loading that’d see me get 6-8 reps, I’d maybe get 5 or less if I didn’t reduce load for the second set.

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[James]

Hi mate, depends on the volume in those sessions as to whether it’s going to be productive. Torso Limbs (Upper Lower) gives you high frequency already. If you’re not making progress at 3 day frequency then I’d assess accuracy, intensity, volume and programming before moving to a new split.

Pull+Legs, Push, Pull+Legs is very very demanding, my son has ran it short term with the certainty he’d hit a wall within 6 weeks, but it was an intentional experiment. Worked short term, long term I think most people would struggle. Jordan made it work, but this is Jordan we are talking about! 😆 🦍

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[James]

As above. Same with any of the joint stack (cure coming and osteo pro).

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[James]

I use the Granite Glutinator (abductions) because I don’t do glute drives or hip thrusts atm. Plus I have tight hips as I’m not the young whipper snapper I once was so it helps with that.

The ladies who spam them have amazing glute strength and development. Depends what you want out of it.

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[James]

Unless you build a solid base, being in a harsh deficit for a long time will just have you looking like a smaller version of what you already don’t like. As you add muscle tissue, your body demands more calories and you’ll need them to keep getting strong on your lifts. The fat will come off. Go with Hilly’s suggestions and you’ll be a completely different person in 8-12 months.

If you were 30 and you had a good history of adherence to diets, I’m sure the answers would be very different.

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[James]

Hi Joseph, I can’t see any images, but in this case I don’t think it’s necessary.

Just eat slightly above maintenance whilst training frequently. Building good habits along the way (eating your meals, hydrating, getting in the gym and sleeping enough). Doing a hard diet at your stage and age is something I’d avoid until you’re a little more experienced.

As you do the above, you’ll get some muscle on you and the fat areas will thin out. Get a solid base built before you start doing harsh diets and then in a few years when you do eventually strip it back, there’ll be some muscle underneath and your routine is in place.

You’re at an age where your body naturally changes, hormones are at a high and you’ll respond well if you apply the above correctly and patiently.

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[James]

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?

• This reply was modified 3 weeks, 2 days ago by  James.

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