[James]

You’re a young lad and at the stage you’re at I think Jordan would recommend a Full Body Every Other Day split or Upper Lower.

You’ve made 2 posts and it’s confused me a bit because they’re a bit contradictory. Just do the above and take all the overthinking away.

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[James]

Chuck something like rope crunches or use an ab machine for a while, run those up and rotate them.

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[James]

Yeah I don’t think you need any specific focus. As Jordan said, just keep banging on the door and immerse yourself in the work.

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[James]

Your volume will be determined by your frequency . If you can only train 3 times I would suggest F/B eod .

Otherwise I’d suggest U/L. I would also start the session with body parts that are lagging . If you do U/L it’s the volume of pressing you need to watch as it typically takes longer to recover from presses for most . So 1-2 sets

Thanks for your reply. I’m aware about the volume freq relationship. My question was more about the fact that I did FB 3x a week 1 set per exersize for a whole push phase and found the results very disappointing so I’d guess volume per session was too low to trigger a decent growth response.

I didn’t find that I was very sore, so would it be an idea to do rest pause sets to get some extra volume in? But this could also lead to very much fatigue in the back end of my session. Multiple traight sets would make the workouts too long I’m afraid. [/quote]If you want to add volume, I’d opt for more straight sets as opposed to intensifiers.

What you have to remember is that we are answering a question based on very little data. Are you doing everything possible away from the gym to compliment your work inside it?

If so, there’s no reason that FBEOD wouldn’t work.

If you wanted to add volume, could you sacrifice 3 x per muscle for 2 x per muscle? If so, Upper, Rest, Lower, Rest, Rest, FB, Rest? Or could you simply add sets and still do x 3 a week? Have a think.

Hitting everything twice within a 7 day window could work for you if you enjoy/respond better to more volume.

• This reply was modified 5 months ago by  James.

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[James]

Depends what your volume:recovery is like and what you enjoy, but as Oscar said, FB X 3 is the best bet.

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[James]

Sounds like Shin Splints or Tendinitis as they will give you the same ‘behind the shin bone’ pain which is usually a gradual onset due to overuse.

The fibrous connective tissue that covers the bone becomes inflamed as does the muscle and tendons that neighbour, hence why the two are similar in the pain it gives you.

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[James]

How many long runs?
How many small/medium runs?
How many runs where you’re tracking performance/time?

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[James]

I think this is a case of just try a variety of options and see which you prefer and progress well.

My answer will be different to your answer and they’ll both be successful if we apply effort, progression of the lift and be as accurate as possible.

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[James]

Pausing in both ranges helps me minimise injury, standardise my form (means I can progress if every set looks the same) and just generally feels nicer on the joints.

If I ‘grip n rip’ every movement, how will I know if I’m progressing that lift? Rep 5 last week may look way different to rep 5 in the next session.

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[James]

What does “schnell” mean?

It’s a brand of equipment.

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[James]

Thanks for the advice guys, do any training adjustments need to be made with the decrease of cals?

No. If you take Jordan’s advice, your cals aren’t a massive drop so there’s no need. Being a teenager, you will likely still progress lifts if you log them.

My son, Callum is in the same position as you are now, same age, so I’m excited to see how you get on. Attack every set.

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[James]

Do you have any updates on this, bud?

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[James]

When you have them is purely preference I think.

As the guys above have said, get everything else in a good spot first and the must 5 would be a better choice first and if your budget allows, then add in some EAA.

I use MPS Max alongside Performance Fuel in the intra. If I train at 1pm, I’ll have had my pre-meal about 12. I’ll finish training about 3-3:30pm and won’t eat my post until 4ish so 25g of MPS Max half way through my session bridges the gap between meals.

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[James]

In the same way you have to detach your feelings from doing the do (training when you don’t feel like it or you’re tired), you need to do the same with your rest days and recovery.

Training whilst sick is only going to prolong 2 things: 1) the amount of time you’ll have bad sessions in the gym and 2) your actual sickness. It will take longer to shift.

Time away from the gym for a week or so isn’t going to hinder your long term progress. You would rather lose a week than 3, right?

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[James]

FBEOD and adjust volume as you find out what you can and can’t recover from.

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.