[James]

If you’re progressing already as is, I’d be reluctant to change it in terms of volume.

If you have areas of intended focus then I’d stick your ham curls and leg extensions to the front of Limbs Day (or after arm work) and then I’d move your lat work to beginning of Torso Day.

Yeah i know if progress is there its all good but i just love being in gym so much and training so i wanted to add extra work🥲[/quote]
Then add the work and see how it pans out. I would prefer to add an extra set of chest press over a fly though.

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]

8 hours is plenty as long as it’s not broken. Are you waking during the night and struggling to get back to sleep? How long are you in the gym and how long have you got from the end of your session until you have to go to work?

Also, is your job physically/mentally strenuous?

If your routine is structured and you don’t deviate, maybe the stress isn’t just from your sleep? You might be running on fumes.

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’re progressing already as is, I’d be reluctant to change it in terms of volume.

If you have areas of intended focus then I’d stick your ham curls and leg extensions to the front of Limbs Day (or after arm work) and then I’d move your lat work to beginning of Torso 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.

[James]

1. Wouldn’t be too detrimental as you can programme movements that have a lot of crossover. An example being a close grip press up in place of a normal press up and then a dip. 2 in 1. When you start to get to a point in your journey where this isn’t sufficient anymore, you’ll have to evaluate.

2. Same as 1. Plan a more compact split where you still hit everything, but you’re being efficient with crossover exercises if you’re pushed for time. Isolations can be easily sorted though as a decent DIY pulley is probably less than £80 if you’re handy with a drill and wall plugs.

3. Upper/Lower back to back constantly is not the same as FBEOD in terms of recovery. One gives you 3.5 rests a week on average, the other gives you 0. You’ll eventually burn out and be forced to take rest days. You may as well get a say in having them. If you opt for Upper/Lower, just programme your rest day after every Lower. You’ll progress well on that as well as FBEOD.

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 think I may know why the military link came up.

I was a Bootneck for 20 years, worked with a guy called Jordan Peter Dawes (he has a coaching business called The Phyz Factory) and he’s quite prominent in the CrossFit/Fitness world in the uk. Really good pals with Jason Fox who was also a Bootneck (before selection). Anyway, to answer the question…

Royal Marine training was all bodyweight/calisthenics style stuff, but we were allocated gym time. I just didn’t know what the fuck I was doing at the time. 0630 every morning, up and into phys followed by a run (depended on the DS as to length). It kept me strong but very slender as I have small frame anyway. They fed us up but our expenditure was high so built more for endurance and pace.

I can’t train 6/7 times a week anymore if I want to grow. So maybe try a FBEOD and see whether you enjoy it.

Benners you are a legend ! Thank you so much for clarification on that chat gpt topic ! I had no idea that posting that I’d come across yourself who it’s referring to ! And thank you for your service ! I hope you’re doing well since leaving the Royal Marines, and I hope the current issues over there aren’t affecting you too much as I know all vets that served and fought for their country do not deserve what’s happening, anyway I know this isn’t a political platform so I won’t say any more but i do thank you for your response and insight into this. I have definitely taken on board all of this and am great full for all advice given. All the best ![/quote]
Dawes is mostly a coach for ex-mil/injury rehab and his company sponsor a lot of events in the south of England. Coincidence how that link arose though. Small world.

Yes doing mega bud thank you.

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 think I may know why the military link came up.

I was a Bootneck for 20 years, worked with a guy called Jordan Peter Dawes (he has a coaching business called The Phyz Factory) and he’s quite prominent in the CrossFit/Fitness world in the uk. Really good pals with Jason Fox who was also a Bootneck (before selection). Anyway, to answer the question…

Royal Marine training was all bodyweight/calisthenics style stuff, but we were allocated gym time. I just didn’t know what the fuck I was doing at the time. 0630 every morning, up and into phys followed by a run (depended on the DS as to length). It kept me strong but very slender as I have small frame anyway. They fed us up but our expenditure was high so built more for endurance and pace.

I can’t train 6/7 times a week anymore if I want to grow. So maybe try a FBEOD and see whether you enjoy 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]

I haven’t, but I know someone who has for psoriasis and it worked wonders. As for its use in growing phases…not tried 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]

I wouldn’t change anything for you because I’ve never watched you train, but your position and set up are dictated by what you want to target or bias and how that works for you when you do the movement.

Play around with different heights and see which you connect with well.

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 Maddy, it’s individual preference.

I always do extensions before a squat or press and I always do a leg curl before both. I love a good set of heavy hacks/press but I have to remember where I’m at in my fitness journey these days (43 next month 🤭) so I do this because it keeps my knees safer.

-limits exposure to load, which leads to more accurate sets = more novel stimulus.

-gets blood in and around the knee joints so when I get to the compound lift, I’m warm.

-I just find that when I do extensions after a squat/press, my legs shake as though I’m going hypo and dizzy, so my sets on extension are rubbish after compounds.

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]

Orals will be go to the gut, injecting is far better.

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]

Are there any adjustable-bench brands to recommend?

Atlantis. Sturdy and not too tall for if you do a cable row/pull (with other benches sometimes you can’t see over them when they’re upright).

Or something similar.[/quote]

If you have a big enough space we may need to do something 🤣I have lots of kit in storage [/quote]
DM incoming 🫡

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’re progressing now you’ve made your chest movements more accurate, leave it. You just need to be patient now.

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 were already planning a week off, take it, but doing light stuff on the adductor when possible. Flush it with blood every time you go in the gym (2 sets of 30-50 reps with a light weight).

Out of interest, have you ever programme adductors before quad movements in your sessions?

No normally mate I start

2 x hams

4 x quads

1 x hams

2 x calves

1 x Adductor

1 abs

[/quote]
Reason I ask is because I’ve had a run of Adductor problems in the past where I’d rehab it, physio/tissue work, have a good run, then it goes again. The last time I popped a few fibres in my adductor, I rehabbed it and had tissue work as usual but then stuck adductors at the end of my leg sessions and I’ve never had the issue since as I can’t lift the loads I would’ve done at the start.

Echo what Maddy is saying as well. Even if it’s just a strain or a minute tear, get it looked at and have some tissue work if you can. It may be that your pelvis is rotated left/right so one side is stretched out even when you’re on the sofa.

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 were already planning a week off, take it, but doing light stuff on the adductor when possible. Flush it with blood every time you go in the gym (2 sets of 30-50 reps with a light weight).

Out of interest, have you ever programme adductors before quad movements in your sessions?

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]

Allison has this covered. What I will add is train legs still with the idea that you’ll move categories in a few years. It’s best to have decent legs already for when you need them than to have to have a 2/3 year off season in order to just make them relatively big.

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.