[Benners]

Hi mate, yes I’ve seen a fair bit on this subject of late and both those metrics you mention are heavily supported, but like anything you have to do your own deductions based off your own findings and experiences, so… I’ll throw it back over (bare with me)…

You’ve seen a steady rate of loss at nearly a pound a week. Your training is good? I’m assuming so as you said you’re satisfied.

I’m also assuming you’ve had no real issues with performance, feeling energetic and had no problems digesting the foods in your plan because you’ve been consistent with the task.

Which begs the question: what are we fixing here? I’d personally keep it as it is if it’s worked for you so far.

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.

[Benners]

If you enjoy your current split and it works generally, stick to that and just prioritise arms and delts in those sessions you train them?

Are your 2 consecutive rest days mandatory? Or could you train on any day of the week?

When you say you can’t recover from Upper/Lower or FBEOD, that’ll be because you’re using too much volume. You absolute can recover from those sessions if the volume and rest is executed properly. Re-injury will occur if you’re not fully healed or your volume and execution aren’t on point. Some lifts may just resetting?

I’m guessing you like doing a lot of volume per bodypart? In that case, stick to your current setup and alter it to suit your needs.

Legs+Delts/Arms, Pull (back and rear delts only), Push+Arms, rest x 2. I asked about the rest days because I think it would really help programme this better.

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

[Benners]

It’ll not hinder recovery if you have one in the am. I personally don’t have them, I like a cup of coffee instead.

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

[Benners]

Will follow along, Hope. Exciting!

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.

[Benners]

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!

• This reply was modified 7 months, 1 week ago by  Benners.

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.

[Benners]

Excited to follow along bud. 👏🏼

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.

[Benners]

Is your fat intake already quite high in your diet?

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.

[Benners]

How long have you been training? Done multiple growing and dieting phases before this? You say you’re “skinny fat”, is this a result of unproductive build phases?

Given you’ve cut 30lbs of bodyweight, your levels are good! Curious to know what the wider goal is long term.

Well done on trimming 30lbs off already 👏🏼

Yes, been training for 3-4 years but I have been fully committed to my young family and career. At a point where I can now start to dedicate more time to myself as they are getting older.

Goal is purely lifestyle, build a muscular physique and improve body confidence. [/quote]
If you’re doing it then I agree with Hilly, starting whilst dieting more off will allow you to get used to the changes and then when it’s time to change direction and push weight up, you’re already up and running and it’s not ‘new’.

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.

[Benners]

How long have you been training? Done multiple growing and dieting phases before this? You say you’re “skinny fat”, is this a result of unproductive build phases?

Given you’ve cut 30lbs of bodyweight, your levels are good! Curious to know what the wider goal is long term.

Well done on trimming 30lbs off already 👏🏼

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.

[Benners]

I prefer ham curls first on every leg session, mostly because it helps me get the knees moving nicely without putting the knee joint under strain. If I do an extension first, I’m loading the joint whilst cold. I’ve a bad history with knee injuries so I’m having to be very careful.

Another reason that’s specific to me, if I start with extensions or a press, the way I fit the leg curl machine against the pads on the quads is different every time depending on how pumped my quads are.

So it’s just personally better for ME, but you may try both ways and be fine.

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.

[Benners]

Agree with Hilly, I nearly got a Whoop band and then I heard a few experiences where it said they’d not even slept the hours they had. The fact it’s on sale a lot may be a sign…

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.

[Benners]

https://www.instagram.com/reel/DRh2HZcAALj/?igsh=MTEycmR5NTdxM3Azag==

My lad does some interesting bakes with various flavours. Vanilla is a good one because it goes with everything.

I make cakes and bakes with mine but my son’s are funkier!

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.

[Benners]

Images would help us help you mate.

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.

[Benners]

That’s ace bud. Love it!

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.

[Benners]

It’s great that you’re putting a lot of effort into learning about training. It only becomes a problem for people when ‘learning’ becomes ‘anxiety’ around training. We’ve seen a fair bit of that here lately and if Jordan and the team help and you still don’t implement the advice, it’s not a training issue, it’s a mental issue.

Anyway, to address your question:

Push work before Pull is subjective to the individual. I do all my push work before pull because my pull sets are affected a lot less than my pressing sets if I did it the other way around. That may not be the case for you and one thing I have tried (because certain kit was taken when I wanted to use it) is zigzag sets between push and pull. Kuba mentioned this recently and I think it’s a good way for most people.

Tricep compound/Shoulder Press: Again, it’s person dependent. Do you like those exercises? Can you progress them? If so, do them. It doesn’t mean you have to neglect another body part, you’ll just need to programme your session to allow for them.

I used to be a PT at CTCRM at Lympstone and a lot of the lads that came through those doors had only ever ran, done press ups, sit ups, planks and goblet squats in their bedrooms. None of them suffered a shit physique by doing dips and shoulder presses (military press form). They’re great movements and they work.

Lats: There is room for both a lat row and pulldown if YOU want to do them. If you’re after efficiency of time, do a pulldown and a low row. That way, Lats are boxed off, upper back get smoked too! 3 movements turned into 2.

Your template will work if you’re consistent with it. Repeat that session with intent for a long long time whilst nailing nutrition, recovery and sleep and you’ll make good progress. If you find you are progressing rapidly, either add an extra set to an exercise or add an exercise to your session.

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.