[Benners]

I’m with Rich and Joe re: PPL UL, but is the question “can I possibly do a split where I hit a muscle group 4 x a week?” or am I misreading it?

If that is the question, FBEOD is something I’d try. It’s not quite 4 x every week (7 sessions a fortnight), but but unless you have some funky split, this is the way.

Let me know if I’ve misunderstood.

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

[Benners]

If you enjoy the PPL part of the split then I’d personally encourage you to do PPL rest repeat then. Sessions will be shorter and every session will be one you look forward to.

All that said, Upper sessions don’t have to be mad long. Stick biceps on legs and just do 2 sets per muscle group.

2 delt
2 lat
2 chest
2 upper back
2 tricep
1/2 rear delt depending how much you connect in a row.

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

[Benners]

I don’t think it matters for most people as long as your days look mostly the same. Why do you use PPL UL at the moment? Is volume something you could have a look at?

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.

[Benners]

All movements have their place. It will depend on your goals, recovery capabilities, kit available, setup and what you personally enjoy.

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.

[Benners]

Torso/Limbs for me is an Upper/Lower variant.

Upper is essentially a Push and Pull crammed into one session so it’s reduced volume for the area you need more of. Legs every 3 days will just exaggerate the discrepancies you have in your physique.

More frequency with your weak points + lower frequency with your strengths is the way to go and Hilly and Rich have suggested a good way to go. Give one of those a go and adjust your volume based on recovery of each muscle group.

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.

[Benners]

Do you have any form clips from the back we could look at?

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.

[Benners]

🫡

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.

[Benners]

I think we’ve all experienced it some way, just to what extent. I’m quite a relaxed person so waking up early and feeling awake wouldn’t be a massive detriment, I usually just get up and put the kettle on ☕️ 😆 start my work a bit earlier and then I sleep better the day after because I’m tired.

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.

[Benners]

Anything changed in life, work or training volume/nutrition lately?

When do you have your last fluids/caffeine before sleep?

I’m going to guess you’re pretty ‘optimal’ in what I’ve asked above because you’re viewing sleep as another metric to ‘perfect’. There’s nothing wrong with that as long as it isn’t causing anxiety around it. This is though.

The usual cycle through the night would be:

Wake>check time>work out how long you have left to sleep>check time again>get frustrated that time is ticking and not be in a calm state to sleep.

Address the way you view sleep. I wouldn’t change supps if that’s been a steady constant when you were sleeping well.

Stick your phone/watch/clock in another room for a while until this passes so you’re not tempted to keep looking at the time.

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.

[Benners]

The gang have raised some great points and suggestions.

What I will add is this:

Let’s say you go it alone, you hit a hurdle. Could be a programming issue, an exercise isn’t feeling right, recovery and sleep is off…you’ll experience combating it for the first time. A coach has seen it hundreds of times.

Are you better off experiencing your first hurdle with someone at your side who has the solutions ready to action or try and solve it yourself the first time around, to which you’ll most likely change from a subjective and emotional POV as opposed to an objective one?

Depends on the enormity of your goals really.

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.

[Benners]

I’m with Hilly bud.

Amino Kings, Biolabs, Thoroughbred Labs, UK Peptides all good for your bac water.

https://aminokings.co.uk/product/ak-50ml-bac-water/

https://thoroughbredlabs.co.uk/products/thoroughbred-labs-mixing-water-2?_pos=1&_psq=bac&_psid=26177f1be&_ss=e

https://biolabshop.co.uk/accessories/133-bacteriostatic-water-10-ml.html?fast_search=fs

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.

[Benners]

Probably the butter then mate. Whenever something gives you issues, experiment with them in isolation.

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.

[Benners]

Of course. What is the exact goal and what do you have?

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.

[Benners]

Clare has nailed it bud. I like both. CoR pre workout digests well and doesn’t bloat me either, especially if you have whey as a paste rather than a shake.

Oats early AM or pre-bed for me.

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.

[Benners]

Carb loaded meal pre-bed the night before. Get a good intra (performance fuel is immense) coupled with some EEAs (again tbjp have you covered with EEAs + Hydration).

Push Pull Legs rest and repeat might be a good split. FBEOD and U/L will take too long IMO.

Supersets where you can.

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.