[Benners]

I think we’d need to see your split in full to fully help. It may be just an issue with programming or volume etc.

In the absence of the above, I’d recommend putting your shoulder work first in your sessions and ensuring your sets are quality and intense.

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[Benners]

Can’t see images bud.

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[Benners]

I’ve always used aminos, creatine and glutamine in my intra and L-Citrulline in Pumpage. although I’ve never really consumed much content by Milos personally.

Generally you’ll flush the muscle with blood as a result of accurate and intense training, unless you’re in the latter phase of a big fat loss/prep where pumps tend to be lessened.

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[Benners]

Maddy’s covered it.

Your question here is essentially “Hi guys, I’m super fresh and feel mega, why do I wake up after a good night’s sleep?” 😆

Well done on pulling that weight off. 👏🏼

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[Benners]

Look to progress everywhere anywhere. I think people use a diet/deficit/prep as an excuse to not go after progressions.

Stick the 0.25 on. Get 7 if you have 7 in you. If 8 shows itself, grab it.

7×100.25 instead of 8×100 feels like regression though?!

[/quote]Did you progress weight? Yes.

Did your last rep stimulate an adaptive response? I hope so so we will say yes.

Where’s the regression in that?

• This reply was modified 9 months, 2 weeks ago by  Benners.

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[Benners]

The reason you do higher lighter reps/lower heavier reps in session where frequency is high is to manage fatigue into the next session and the session after and so on. If I did heavy upper and heavy legs in a full body session, you can bet I won’t be able to train either of those again in 2 sleeps with any progress made. My mentality might still get me in the gym, but I wouldn’t perform well.

So essentially, you do heavy upper work on a FBEOD on Monday, Wednesday you just top it up, Friday you hit it heavy again, Sunday another top up and your leg work would be on the alternate days.

Doing this also allows you to focus on upper muscles one day, lower the next with different biases (order, volume, exercise selection etc).

Into your second point… why can’t you progress them movements? Sets going on too long? As Oscar said, it doesn’t need to be 20+ reps. 12-15 is perfectly fine.

Just a question, if both rep ranges – high and low – are at the same intensity, aren’t the high reps more damaging and fatiguing in theory? If so, my mind says, keep the reps low, just change the intensity if you would like to have a part of the fb day to be less taxing. Am I completely wrong or does it work out in a different way in reality?[/quote]
Target muscle, yes, CNS, no.
Every set should be done with intensity, regardless. Heavy SLDLs EOD vs 15-20 reps Seated Ham Curls EOD?

Having a balance of alternate work in your sessions allows you to manage this well.

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[Benners]

Try it. See how you feel after you’ve run a few sessions and if you can’t recover take a set away. If you WANT to do 2 sets every 3 days, swap the squat for a press where your back and hips are locked in so you can really get after the deadlift.

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[Benners]

The reason you do higher lighter reps/lower heavier reps in session where frequency is high is to manage fatigue into the next session and the session after and so on. If I did heavy upper and heavy legs in a full body session, you can bet I won’t be able to train either of those again in 2 sleeps with any progress made. My mentality might still get me in the gym, but I wouldn’t perform well.

So essentially, you do heavy upper work on a FBEOD on Monday, Wednesday you just top it up, Friday you hit it heavy again, Sunday another top up and your leg work would be on the alternate days.

Doing this also allows you to focus on upper muscles one day, lower the next with different biases (order, volume, exercise selection etc).

Into your second point… why can’t you progress them movements? Sets going on too long? As Oscar said, it doesn’t need to be 20+ reps. 12-15 is perfectly fine.

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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]

Look to progress everywhere anywhere. I think people use a diet/deficit/prep as an excuse to not go after progressions.

Stick the 0.25 on. Get 7 if you have 7 in you. If 8 shows itself, grab it.

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

[Benners]

See a physio re: the pain. A good one is worth the overtime at work 😆

Re pressing: when you say “used to” how long ago was this? Was it when you were younger or was it last year etc?

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[Benners]

Yep, just have a second variation where you put your back work first so an A and B session.

3-4 sets per muscle group is ideal.

Would I then have a whole different set of exercises, cause I would prefer the same exercises just in an different order.[/quote]
Do the same movements if you prefer, but if the order is different, score Torso A movements against Torso A and B against B in your log book.

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[Benners]

I’m not surprised you’re not progressing Push work with an ULULULR as you’re in a constant state of being battered while hindering recovery to get over that battery. When your body is fighting for its life, Push work will succumb to regression first in most cases.

If you absolutely MUST train x 6 a week, I’d give Pull+Legs/Push/Pull+Legs/rest/Pull+Legs/Push/Pull+Legs a go with low volume.

If training ULULULR is a non-negotiable, just do one press in each upper as essentially you have 4 above.

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[Benners]

If suddenly throwing in more volume works, it’s an indication that the first 1/2 sets weren’t doing the job in the first place. If you can recover from a sudden jump in volume, you were nowhere near the limit with less.

This is a scenario where a certain split just doesn’t suit someone. PPL suits you and you’ve found this by trying things you don’t like or get on with. It’s all learning.

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

[Benners]

Yep, just have a second variation where you put your back work first so an A and B session.

3-4 sets per muscle group is ideal.

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]

Love it when a plan comes together. 👏🏼

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