[James]

FBEOD is a good split to get back into training again. Although I’d not focus on the 1RM numbers so much. If you’re training for hypertrophy and not powerlifting then create the adaptive response with the least amount of loading possible. Your joints will thank you for it.

Kudos for training whilst working on construction sites. Impressive!

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[James]

I train in the afternoon/early evening most days so I take my Join-In with my AM supps. If I was training in the morning I’d take it before bed. Same with other anti-inflammatory supps.

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[James]

First you need to identify why your results are sub par. Is it your training accuracy/execution/volume or nutrition, recovery, sleep etc?

Re Upper/Lower: stick your weak points first in your sessions, your strongest points at the end, BUT still train them with intensity. A muscle group being a strong point should still be trained with intensity.

An example of a split could be…

Upper:

2 x Side Lateral Raise

2 x Single Arm Lat Row

2 x Upper-Mid Back Row

1 x Rear Delt Fly

1 x Pec Fly

2 x Chest Press

2 x Tricep ISO a push down or an extension

Lower:

2 x Abs

2 x Leg Curls seated or lying

2 x Leg Extensions

1 x RDL or SLDL

1 x Hack Squat or Leg Press

2 x Calves

2 x Biceps

Just an example. Tweak it or add volume as you find out what you can and can’t recover from.

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[James]

FBEOD is a great starter point and using Rep ranges which you deem safe (for you) as you build up your skill with the movements you’re choosing.

You’ll see lots of differing methods which people use, high reps/low reps, same weight sets/back off sets etc and so on but I’d urge you to try them all eventually. See which you like and which gives you the results you’re after.

Jordan’s educational series is a really good starter point for content which is super helpful.

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[James]

You progress regardless. Thats a positive alone.

Is your day always the same? Work at the same time, train at the same time, eat at the same time and eat the same things etc etc you see where im going with this.

But that 8th rep sometimes is 5 sessions away, sometimes it offers itself after 1 session. It all depends on how long you’ve been building that lift as progress will spike quicker early doors.

Microloading is a great way of progressing whilst hitting the same reps as the last session. Progressing weight is as good as progressing reps and and sometimes you’ll get a little gift and do both.

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[James]

Also, if you use DBs, wrap in with lifting straps.

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[James]

Use a side lateral machine where the pad rests on your humerus and takes the elbow joint out of it or pop the cuffs above elbow level.

I also find that side laterals are much nicer on the joints when I’m gripping something so my forearms are engaged = elbow support.

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[James]

Jay and Ronnie trained very different from each other, Ronnie trained like a powerlifter and Jay did 4 sets of 12 of everything to nowhere near failure. One of them has to be wrong surely? Yet they were both champions and masters of their craft.

Rationalise the way you’re thinking:

– they were in the genetic elite, hence why their names are known. They looked at a dumbbell and got a pump 😆
– they trained very different from each other so how can they both be Mr O if only one way works?
– you’re not them and have to be realistic.
– 99.99% of the rest of the world will never be like them, and those that are close work very very very hard!

By all means train the way you think is best for you and what you’ll enjoy, but your outlook on this game is a bit skewed. There’s no cheat code to being the best version of you, you have to graft for it, but bodybuilding is a beautiful endeavour because it’s one of the few pursuits where all the outcomes are down to you, good and bad.

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[James]

As above, you need rest to grow.

Sometimes the gym itself is just a great environment to be in and being enthusiastic to get in and train isn’t a bad thing, just need to control it and Clare made a good suggestion with doing your cardio there instead of at home. You get to be in the environment you love whilst not ruining your progress.

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[James]

Yeah agree with Oscar, get that looked at in depth with a professional who can diagnose this properly.

With that then, could a Push+Arms, Posterior, rest and repeat work for you? Posterior would be basically a pull with some leg curls, extensions and calves tagged on.

Or you can just keep on with FBEOD and just stick curls and extensions on the end of those sessions for now until your issues are fixed?

It could be an alternative, for sure. I can still do leg pressing and squat work with really good depth and higher rep ranges, 10-15 safely and progressively target my lifts still. Do you think I could benefit more in a PPL setting, adjusting my exercise selection and playing it safe over a FBEOD? I like the FB frequency, I just worry if I’m missing out on volume[/quote]
If you can do these movements safely with no lasting injury or pain and the higher rep ranges allow for that, then and Upper/Lower split solves the issue of giving you the extra volume you’re after, but take note of recovery and regulate it after the first few sessions.

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[James]

Yeah agree with Oscar, get that looked at in depth with a professional who can diagnose this properly.

With that then, could a Push+Arms, Posterior, rest and repeat work for you? Posterior would be basically a pull with some leg curls, extensions and calves tagged on.

Or you can just keep on with FBEOD and just stick curls and extensions on the end of those sessions for now until your issues are fixed?

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[James]

How long are you usually in the gym for?

What days are you available to train?

When you mention leg niggles, are these niggles you can just recover with a rest from the gym? Or are these serious injuries? Or is this part of being “run down” as you say?

How much volume/which exercises cause you pain in the legs? You can do Upper Lower with low leg volume as you can fill half the leg session with some arms/delts etc.

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[James]

You can rotate them as they fall on the specific days or you can just have 3 versions of a FBEOD session. Each with a different focus.

Or if you could manage with just 2 x every muscle group, do FB, rest, Upper, Lower? You can then add a bit of volume into your U/L sessions if you enjoy that?

Obviously I don’t know your specifics around your training needs so it depends what fits you tbh.

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[James]

Pretty much echo Jordan and Dai said. Feel more of a nip lower in the law on a pulldown and some teres too. Single arm row feels great in all the lat in general for me.

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[James]

I think you’d know when you swap out movements that are stalling and you’re still stalling, then stalling again and again.

4/5 weeks is a little early to change everything up if you haven’t already tried a few swaps (eg: smith press for a Cybex machine press).

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