[James]

I think this may be a case of just being patient for a bit longer. You’ve been ill and your “deload” has been spent with your body fighting that rather than just resting.

Get back to fully fit and see how a few of your sessions go.

When things don’t go to plan or a few sessions in the gym go awry, we can sometimes be too quick to pull the trigger on change.

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[James]

Just been reading your other split topic. What split have you gone with in terms of the training days? I know you said Monday and Wednesdays were the days you cannot train.

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[James]

Could I even switch Monday and Wednesday with push and pull instead of u/l and only have 1 leg day.

It all depends what you want from your training.

The gang have given you good options based on growing everything.

What is the reason you don’t want high frequency on legs? Are they your strongest body part?

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[James]

As long as you’re digesting it well, there’ll be no issue. Before going to extra meals, have you tried just making your portions slightly bigger in your allocated meal times first to see if you can digest that?

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[James]

Looking at the app, average sleep for the last month is 8h 43min, so sleep is on point. Diet, hydration and health are great too.
So you guys think I’d be better off transitioning to a ULR than reducing the number of exercises that I currently do in FB session EOD?

That’s fab, nearly 9h a night is ace!

So rather than look at this as “damn, I’ve hit an obstacle!” See it as “I’ve got an opportunity to do a bit more work.”

I think you’ll enjoy it. As Kerry says, update the forum on how it goes because it may help someone else as well.

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[James]

Because the issue came from lifting in the gym, was it just a bad lift or went too heavy/poor form?

As for rehab, push as much blood through the area as you can every time you’re in the gym, but only if it is safe for you to do so. Light and high rep stuff that doesn’t challenge the muscle and soft tissue, but gets blood flushing through it. I’ve rehabbed a torn teres minor and subscab this summer/autumn and I just did light single arm pullovers, rear delt cable flys, banded retractions etc.

I’m lucky enough to train in a gym that has PrimeFitnessUSA stuff where I can load movements in a position that don’t put me in danger as I rehabbed. If you’ve got access to it, use it.

Example: chest press in setting 2 and 4, upper back rows loaded in the shortened range etc. all helped me still train (nothing was being built may I add) instead of just sitting on the sofa.

Now the Labrum issue, that’s something I can’t help with from experience. Never happened to me, but I wouldn’t feel comfy telling you to rehab it in the gym based on what you’ve described. What grade year is it?

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[James]

Are you currently under a Physio or Orthopaedics for this? If so, what is the plan going forward?

If not, I’d get a Physiotherapist on the case to help with your rehab.

Are these injuries you’ve suffered from being in the gym?

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[James]

Sleep, recovery, diet, hydration all good? Any changes to that? Any other health/hormonal issues or is that all good that you know of?

If I include crossover movements, you’re doing:

3 x chest
2 x lat
2 x upper/mid back
3 x tricep
2 x bicep
2 x delt
2 x quad
2 x ham
1 x glute
1 x adductor
1 x abs
1 x calf

That isn’t “low volume” for FBEOD, bud. It’s finally caught up with you. I echo what Clare suggested, have a go at Upper/Lower as you’re essentially doing doing Upper/Lower volume already, but with FBEOD recovery.

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[James]

Eat a carb rich meal before bed the night before a session and add in an intra to fuel your session.

Performance Fuel is great and doesn’t bloat me personally.

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[James]

Focus on going forwards. Get back in the gym and crack on. The stress you’ll put on yourself is not useful to you.

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[James]

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 as regular as assisted.

Replace “should” with “would it benefit me?” to which the answer is yes.

• This reply was modified 5 months, 2 weeks ago by  James.

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[James]

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, but being Mum and Supportive Wife means she can’t go for that right now?

It’s easy to think “hmmm she’s just being a twat because she hasn’t got a hobby” but this is a partnership right? Meet her in the middle if you can. However, if you’ve tried all this and she’s just resentful because you’re levelling up, then a serious chat is in order.

If you didn’t have kids and a long relationship, this would be far easier. 😆

• This reply was modified 5 months, 2 weeks ago by  James.

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[James]

Is this based on your view or is it judges feedback from your recent shows? If so, what areas specifically or just legs in general?

Are you using a coach?

Have you any shots we can look at?

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[James]

Hi bud, personally don’t think it hinders the following session as long as it’s programmed with appropriate volume and it all makes sense. What I mean by it making sense is if you deadlift on Monday lower and then do a bent over row on Tuesday upper. There’s going to be some negative crossover. BUT you can programme it to negate this.

Which raises a question. What exercises will you be doing in the sessions? That’s where we can be of further help.

Hi mate. Would be an RDL in one of the lower days. Would this be better if it was the day before push so there’s 0 pulling movements in that session? In the upper session tho there would be a chest supported row and a pulldown.

Do you think there’s any issues with training upper within 2 days of pull/push? Just so I can maybe have more options on where to place things [/quote]

But why is the leg sessions having to come before push, pull and upper? I ask this because my son had to do this around another sport. Are you a footballer/rugby player?

Kuba and Marc are spot on, but is this because you prefer it or is there a reason?[/quote]

Hi mate, there’s no real reason. I’d ideally like pull or push on a Saturday though as I’m short on time on that day with work. Every time I write the split out I end up with one of the leg sessions on a Saturday. OR I end up with an upper session 2 days before or after one of the push/pull sessions. Not sure if that’s an issue [/quote]

If training legs on a Saturday a no-go, can you not just train 4 x a week with U/L? Monday, Tuesday and Thursday, Friday? That way you’re not rushing about on the Saturday before work. [/quote]

It’s not every Saturday I work, UL 4x per week can work. I do really enjoy a push and pull day too. What are your thoughts on this?

Upper

Lower

Rest

Push

Pull

Rest

Legs

Rest

Repeat.

No set days, just repeat this. I’d train 5 days in 8[/quote]
That makes more sense. But if you ever train Legs before a Push/Upper, just be mindful of volume and programming etc. but if there’s no purpose for doing it, just run the above.

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]

Hi bud, personally don’t think it hinders the following session as long as it’s programmed with appropriate volume and it all makes sense. What I mean by it making sense is if you deadlift on Monday lower and then do a bent over row on Tuesday upper. There’s going to be some negative crossover. BUT you can programme it to negate this.

Which raises a question. What exercises will you be doing in the sessions? That’s where we can be of further help.

Hi mate. Would be an RDL in one of the lower days. Would this be better if it was the day before push so there’s 0 pulling movements in that session? In the upper session tho there would be a chest supported row and a pulldown.

Do you think there’s any issues with training upper within 2 days of pull/push? Just so I can maybe have more options on where to place things [/quote]

But why is the leg sessions having to come before push, pull and upper? I ask this because my son had to do this around another sport. Are you a footballer/rugby player?

Kuba and Marc are spot on, but is this because you prefer it or is there a reason?[/quote]

Hi mate, there’s no real reason. I’d ideally like pull or push on a Saturday though as I’m short on time on that day with work. Every time I write the split out I end up with one of the leg sessions on a Saturday. OR I end up with an upper session 2 days before or after one of the push/pull sessions. Not sure if that’s an issue [/quote]
If training legs on a Saturday a no-go, can you not just train 4 x a week with U/L? Monday, Tuesday and Thursday, Friday? That way you’re not rushing about on the Saturday before work.

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.