[James]

Are you doing them at the start/end of the session you put them on?

Do you think you might lifting too heavy?

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]

LL37 anywhere upto 500mcg depending on irritation or lack of.

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]

If you didn’t tell us that you were doing a heavy lower/light upper and heavy upper/light lower days, I’d just think it was all heavy work apart from calves, abs and forearms (cupping?).

Or do you mean that your sessions just have different focuses and are not necessarily heavy/light?

Interested to know which movements are stalling.

Yeah I’m a beginner at this so for the heavy days My rep range is around 6-12 and for the light days I heard jp say you can do up to 25 reps on leg movements and it yields equal hypertrophy, cupping is an arm wrestling movement with the cable because I also train arm wrestling but mostly outside of the gym [/quote]
You can do whatever you want to do, but I just asked for clarity. If you like 6-8, 6-10 reps etc and you recover then fab. If you’re stalling then something either needs tweaking or you need to assess whether you’re giving it long enough to actually stall or whether execution may need improvement.

If you do 6-8 reps on heavy legs, do your upper work in 8-15 and just see whether you benefit or even enjoy it.

Re-Cupping…glad you clarified that. 😂

Re: Bench. The rep will come in time, 2 weeks is about 7-8 sessions, so if you’re running 3 variations then you’ve only stalled on 2/3 attempts.

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 do they look?

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]

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 a shoulder press anyway. You might be tempted to sack them off if you do them on legs. I’d also stick 1/2 sets on Thursdays and Saturdays too.

All looks great in general and if you can keep us updated that’d be great.

• This reply was modified 3 months, 4 weeks ago by  James.

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]

For me personally, I’ll have my last meal about 2 hours before bed, Dream Sleep about 30-45mins before bed and it works well (for me). I don’t use it every day, but if I’ve trained a bit later than usual I need 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.

[James]

If you didn’t tell us that you were doing a heavy lower/light upper and heavy upper/light lower days, I’d just think it was all heavy work apart from calves, abs and forearms (cupping?).

Or do you mean that your sessions just have different focuses and are not necessarily heavy/light?

Interested to know which movements are stalling.

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]

Klow.

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]

Unwind and Dream Sleep are goated.

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]

Try FBEOD or U/L and see if you can make it work whilst enjoying 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.

[James]

Wake 1900
Gym 2000
Work 2200-0600
Sleep 1100

Same time frames, albeit you’ll have to train yourself into that the day before. Maybe stay up a bit longer?

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]

4 beats 2 all day long. We fast for long enough for 8-10 hours each night. Eat all your dinner up!

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]

I should ad on weeks where he has no games booked in or when the season is over and his coaches give him time off, he does tweak the sessions a bit, especially if he gets the opportunity to train and learn from others.

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]

FB sessions are 1 x sets on big lifts, arms and delts get 2 x sets.

U/L sessions are recovery dependent. His back work gets x 2. Chest x 1 and legs x 2. Arms and delts x 2.

He’s not had DOMS for 2 years. Last time he did have them it was because he had a week away from the gym as he went abroad with his Mum and first session back he had bad DOMS for 2 days. He does get the odd bit of soreness, but not full blown DOMS and he just trains through it.

His Saturday session is programmed more towards his upper so he prioritises chest and back with 1 x ham curl, 1 x extension and 1 x hip thrust (light and high reps). He never trains calves on legs (sounds odd right?) he does them on Upper and cardio days before he starts his 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]

You can progress in the gym at your age whilst doing another sport if you’re clever with your programming.

My son is a very very good footballer who plays at a good level, but he’s also putting on a lot of muscle at 18 y/o through programming his gym sessions around his training/match days.

He also eats the contents of my fridge freezer every 2.5 hours and consumes enough Cream of Rice and JP Whey to stock a small supplement shop. 😆

So I’ll lay out his schedule and you can either adapt it to suit you or just ask why he does it this way (I’ll ask him and relay it back to you).

Monday: Upper.
Tuesday: Lower (heavy compounds).
Wednesday: Football Training.
Thursday: FB.
Friday: Rest.
Saturday: FB with an Upper focus as he has a match Sunday.
Sunday: Match day.

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.