[James]

What time do you normally wake, work, train and sleep?

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[James]

Manual Labour I’m guessing? Are you restricted to time in the gym?

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[James]

You can train Upper EOD as long as you keep the volume and programming the same as in a FBEOD split.

Upper/Lower is meant to give a bit more volume per muscle group than FB will, purely because it’s designed around training every muscle every 3 sleeps.

All that said, I’d be tempted to just do Push/Pull/Rest/repeat and keep volume low to start and test what recovers well and go from there.

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[James]

Full Body EOD not an option for you?

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[James]

Just tell them to stop being fannies and concentrate on their own session.

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[James]

Predator Nutrition?

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[James]

Firstly, happy recovery. They must’ve been tough, but you’ve beaten it. Mega!

You’re progressing all but 2 movements, depending on how long you’ve been stuck on them I’d just swap them for a like-for-like movement. If it’s just been a few sessions then stick with them.

I’d move your first rest day to after Legs A so you’re fresh for Upper after doing 2 x hinges and 2 x hack on Legs A. So it then becomes this: Push/Pull/Legs/Rest/Upper/Lower/Rest.

If I did Upper after a big leg session, I’d be f***ed!😆

Or alternatively swap the Legs A and B sessions around.

Could you add some rear delt isolations in your Pull?

If you track your lifts, don’t score your shoulder and Atlantis presses in Push against the ones in your Upper. Score Push against Push and Upper against Upper.

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[James]

Have you done a few rounds of this already? If so how was recovery?

How many rest days do you have between Legs B and Push? Just the one?

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[James]

Do you think there are any muscles in particular, that do benefit from that shortened range more so than other muscles? @Hilly @Jordan_peters

I’ve been training lats in a shortened range as I’ve been training around a rotator cuff injury and noticed a difference, but that might just be because the injury has forced me to be more accurate.

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[James]

Are all your 4 sessions the same layout, but with different loading or do you switch the exercise order around and use different movements?

That sessions looks good, I’d probably just do the 1 set of squats as you’re doing an extension as well, if I’d add anything it would be a glute movement.

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[James]

Sometimes I like to have it as a little baked cake. Mix some berries in the mix to stop it being too dry.

Example:

75g Cookies & Cream COR

30g Cookies & Cream Protein Isolate

1 Teaspoon of Baking Powder

1 Egg

Small amount of cinnamon

Handful of blueberries

Air fry at 180° for 10-12 mins.

I also add whey paste on top. 30g in the mixture, 30g on top. Also have it just mixed with hot water and whey paste. You can get really inventive with it.

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

[James]

Sometimes I like to have it as a little baked cake. Mix some berries in the mix to stop it being too dry.

Example:

75g Cookies & Cream COR
30g Cookies & Cream Protein Isolate
1 Teaspoon of Baking Powder
1 Egg
Small amount of cinnamon
Handful of blueberries
Air fry at 180° for 10-12 mins.

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]

Plenty of comp prep coaches also have lifestyle branches of their service. Kuba and Meg do at MK Coaching.

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

[James]

You can feel recovered and not be. You can still be a bit sore and be fully recovered. The guys and girls have answered this perfectly.

There’ll be muscles that, for you, just recover quicker and some slower, and that’s when you can tweak things a bit and get all specific with training, but for now I’d just stick to your programme. If it’s enjoyable and you are progressing, it doesn’t need messing with.

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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 what the guys have said + stick your arm/delt work to the front of your sessions.

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.