[James]

Before you try those, have you tried Dial-In from the tbJP shop? I don’t just use it for training, I use it when I need to focus on something that’ll require me to lock in mentally and not be prone to distraction.

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]

Doing too much volume with no rest in between.

You’d get away with it if you just did one set per bodypart, but in some cases you’re doing 3 sets (quads, back, chest + biceps) so you hitting a wall isn’t a shock.

Either stick to the same frequency and lower your sets to 1 per bodypart or do 2on-1off. Even then, I’d lower your upper back, chest and quad work to 2 sets apiece.

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]

So with U/L/R/U/L/Delts+Arms/Rest I’d programme your Lower sessions and your first Upper session with 2/3 x sets per body part (if recovery allows), but your second Upper will have to be set up in a way that allows you to train delts+arms 2 sleeps later (less sets on tricep, bicep, side and rear delt).

I don’t like the ‘sets per week’ timescale as it doesn’t account for the design of your sessions, BUT yours is a 7 day cycle so it fits.

6-8 sets per training cycle/week should be about right. You may find you can recover easily and add more or that you can’t recover and need to reevaluate.

Thanks. At that target number of sets per week I can probably incorporate everything into a simple 4 day U/L/U/L which would help avoid the need for that tweak to the program for the arms/delts. [/quote]
It would make sense long term and you don’t have to get round the complications of your delts+arms session. You can still have ‘fun’ with delts+arms movements in conventional upper lower.

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]

Higher reps = lighter loading.

FBEOD is a lot of work, you’d hit a wall pretty quick if you did heavy everything in a 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.

[James]

So with U/L/R/U/L/Delts+Arms/Rest I’d programme your Lower sessions and your first Upper session with 2/3 x sets per body part (if recovery allows), but your second Upper will have to be set up in a way that allows you to train delts+arms 2 sleeps later (less sets on tricep, bicep, side and rear delt).

I don’t like the ‘sets per week’ timescale as it doesn’t account for the design of your sessions, BUT yours is a 7 day cycle so it fits.

6-8 sets per training cycle/week should be about right. You may find you can recover easily and add more or that you can’t recover and need to reevaluate.

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]

I like Sas’s battery analogy. I always looked at this like Street Fighter health bars 😆

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]

Looks good to me.

How may sets for each movement?

If you want me to answer based on my preferences I’d take either the OH Press or the Shoulder Press away and stick a chest fly/pec deck in.

Smith Machine Adductor sounds intriguing 🤔

JP’s story story was

1 x set on all uppers

2 x sets on quad compounds, hip thrusts and calfs. Thoughts on that please benners? Can I do 2sets if I recover from them and progress lifts?

Ok I’ll take shoulders out as a bit more dominant there.

Cable hip adduction (ankle cuffed) unless you have a better movement to hit adductors and abductors not on cables mate? No machines for that where I train unfortunately

[/quote]

My thoughts are that Jordan’s advice is spot on for the U/L/U/L rest set up. It’s essentially FBEOD frequency spread out, but since you’ve now discussed U/L/rest and that’s what you plan to run, see what you can get away with recovery-wise.

The pec fly is just what I’d do for me. It wasn’t an instruction, just felt it might be of help to mention it.

You can get a lot done on a cable machine. I read it as Smith Machine. [/quote]

Benners would you mind sharing what you would adapt to what I originally wrote out to make a good Upper / Lower / Rest split for movements and sets please? I would really like to get stuck in with this type of training and I know I’m doing the right things in terms of movement and right volume of sets[/quote]
If you’re doing 2 on 1 of U/L, just add a set where you feel you can and see what you can recover from.

If I did your split I’d change the movements, order and days around to fit me and my needs. You’ve programmed this based on yours and how you want to train.

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]

How will you track your lifts if you’re doing them at random? You can’t. So how would you know if you’re progressing and adding muscle incrementally? You also can’t.

Set a plan, an order of movements and stick to that. Do it for a long period of time = measurable progression.

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]

Agree with the gang. Standardise everything you control. You’ll still have days where things rise/fall unexpectedly but if you standardise everything you’ll generally suss out the answer (or your coach will).

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]

As I typed that, Hilly said it better than I did. 😆

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]

How does eating half your daily food before and after training feel? How are your sessions? Do you perform to your best with half your daily food digesting whilst you train? Do you feel like eating after or do you just get it down?

As for your Q’s…nutrients aren’t wasted, just takes an age to digest if you’re putting in 50% of your daily cals in one hit.

More meals vs 2 large meals with same macros…more meals stimulates MPS. More growing events in the muscle. Fasting means you get less of this, low insulin and high muscle breakdown.

Can you grow or hold muscle whilst fasting? Yes if you are strategic with it, which sounds like you are, but is it good for the best progress? Nope.

Bin it if you want to be the absolute best you possibly can.

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]

Agree with Sas. We fast for long enough during our sleep hence the term ‘break the fast’…

But let’s look at this from your POV…

How many cals you on? Which hours are we fasting from/to?

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]

Looks good to me.

How may sets for each movement?

If you want me to answer based on my preferences I’d take either the OH Press or the Shoulder Press away and stick a chest fly/pec deck in.

Smith Machine Adductor sounds intriguing 🤔

JP’s story story was

1 x set on all uppers

2 x sets on quad compounds, hip thrusts and calfs. Thoughts on that please benners? Can I do 2sets if I recover from them and progress lifts?

Ok I’ll take shoulders out as a bit more dominant there.

Cable hip adduction (ankle cuffed) unless you have a better movement to hit adductors and abductors not on cables mate? No machines for that where I train unfortunately

[/quote]
My thoughts are that Jordan’s advice is spot on for the U/L/U/L rest set up. It’s essentially FBEOD frequency spread out, but since you’ve now discussed U/L/rest and that’s what you plan to run, see what you can get away with recovery-wise.

The pec fly is just what I’d do for me. It wasn’t an instruction, just felt it might be of help to mention it.

You can get a lot done on a cable machine. I read it as Smith Machine.

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]

Looks good to me.

How may sets for each movement?

If you want me to answer based on my preferences I’d take either the OH Press or the Shoulder Press away and stick a chest fly/pec deck in.

Smith Machine Adductor sounds intriguing 🤔

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]

Just be wary of the volume as you’re training 4 consecutive days (Friday lower then PPL).

If you don’t want to repeat movements during 1 cycle and you haven’t got a variety of kit to work on, just use different loads and rep ranges.

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.