[James]

Have you been trying to bring your lats up for long?

How often do you train back/pull?

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[James]

I do think ‘feel’ is a good indicator you’re targeting the muscle and making it work hard.

Mixing aggression with accuracy is a great middle ground, but safely as to avoid injury.

Re: hamstring development. Can you incorporate some curls in your routine? That way you’re ensuring you expose them to hypertrophic training without doubt. I would assess your RDL form though if you’re getting nothing at all for it in terms of ham development.

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[James]

That’s just purely preference. I like training in between midday and afternoon personally. Try both and see which you like best.

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[James]

Find the consistency that you like best. I personally have tried loads of flavours and not had a bad one yet.

Chocolate Hazelnut Spread COR with an either Chocolate Pistacchio or Cookies & Cream Whey Iso paste with berries is something I look forward to every day. 😋

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[James]

Thanks loads, would you follow Jordan Peters FB and do 1 top set of everything or tweak the volume in any specific way?

If you did 2 x FB every rotation, I’d split the heavy work up into heavy upper and light lower, then reverse it.

If you did your big tracked run on Sunday for example, do your Friday session with heavy upper, lower isolations.

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[James]

Im doing 4 runs a week. 1 long run then 3 easy/tempo runs per week. My long run distance progresses weekly, same as my other run mileages. My gym work would probably be leg focused as of right now 1) to improve my running and 2) they are relatively lacking so its good to bring them up from a bodybuilding perspective.

Reason I asked is because I’d stick leg/full body sessions in the middle of the short/mid runs and as far away from your long runs as possible, but Clare has nailed this for you as it’s a great setup.

Just be sure to monitor everything performance-wise and tweak volume in the gym where needed based on recovery feedback.

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[James]

Depends what your upper sessions look like.

If you do a lot of presses on Upper A for example, do a cable extension or something alike. On Upper B you could do Dips and less presses. Dips still incorporate a lot of chest and front delt.

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[James]

What distances/intensity will you be running per week and how many running sessions?

Will your gym work also compliment your running adventures as well as just to keep your eye in with training?

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[James]

To answer your first question about U/L vs Bro Split:

Let’s say you trained every week of the year. Bro split gives you 52 opportunities to grow each muscle group throughout the year. U/L/R gives you 122 opportunities.

If you hit back once a week with 10 sets = 1 x adaptive response. Whereas U/L/R gives you 2/3 depending on how the days fall.

Now that’s all the technical stuff explained, BUT you’re more likely to stick to a training split that you enjoy so maybe there’s a middle ground? I honestly think most people who start U/L with the view they’ll dislike it, change their mind after a few rotations of training.

Onto the second bit:

I bet it’s frustrating losing a bit of your size, BUT look at this with a positive spin, you know how to get to the size you were and what’s required to do so, so you know it’s not out of reach. Just work as hard as you can, surgery rehab permitting, and choose a split which you’ll enjoy and get you to where you want to be again.

Consistency and repetition is your friend here.

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[James]

I think you know what you’re doing by the sounds so just track your numbers as you adjust cals.

Could you do cardio on a bike and have the heel of your foot as your contact point?

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[James]

Hi mate, sorry to hear of your injuries and the hindrance it’s causing.

When playing football you’ll be twisting and turning that knee and putting it under a lot stress, so to be blunt, that ain’t healing until you take a rest. The fact it’s in both knees suggests they’re overworked.

It comes down to which is the priority. If the priority is equal, rest your legs from both for a while and play around with peptides if your budget allows.

Rehab/Leg Training:

Can you do anything at all without aggrevating it?

Can you extend/curl with lighter weight and higher reps rep sets to get blood around the joint? If so, is it just a part of the rep that gives you trouble?

You can Push/Pull/Rest repeat for a while if fully touching legs is a no-go.

I’d honestly give the football a rest though bud, knees take a lot of hammer and it’s not always the knee itself that’s the root cause, but I’d investigate with a professional further.

• This reply was modified 5 months, 3 weeks ago by  James.

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[James]

My non-negotiables all year round

-Vit D3&K2
-Omega Pharma Pro
-Magnesium
-Creatine
-Glutamine
-Joint Stack (Curecoming, Join-In, Osteo Pro)

Luxury add-ins

-NMN
-Dream Sleep (my brain sometimes fires up at night, I’m sat here at 11:50pm wide awake, but that’ll be a different story in 20 minutes)

I’ll soon be giving the NED Stack a go.

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[James]

How many times will you train?

What other equipment do you have, cable station or pulley? Bench? Dumbbells? I know you have a barbell.

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[James]

If you train the muscle you say feels sore, do you still match or progress that specific lift?

If you’re not using intensifiers or taking 50/50 reps and you’re just doing 1 set per muscle then I see no reason to not train it EOD.

As Rich says, age is important, but I’m guessing you’re nowhere near as old as me. 😂

• This reply was modified 5 months, 4 weeks ago by  James.

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[James]

At the moment I’m healing a minor teres tear and subscap, so light Y-Raises on an upper session before any push stuff to get my shoulder working and then some rear delt cable flys to get lots of blood into the affected area.

My mobility/warm ups are usually just doing the normal warm ups for the exercises I do first.

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