[James]

I should ad on weeks where he has no games booked in or when the season is over and his coaches give him time off, he does tweak the sessions a bit, especially if he gets the opportunity to train and learn from others.

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.

[James]

FB sessions are 1 x sets on big lifts, arms and delts get 2 x sets.

U/L sessions are recovery dependent. His back work gets x 2. Chest x 1 and legs x 2. Arms and delts x 2.

He’s not had DOMS for 2 years. Last time he did have them it was because he had a week away from the gym as he went abroad with his Mum and first session back he had bad DOMS for 2 days. He does get the odd bit of soreness, but not full blown DOMS and he just trains through it.

His Saturday session is programmed more towards his upper so he prioritises chest and back with 1 x ham curl, 1 x extension and 1 x hip thrust (light and high reps). He never trains calves on legs (sounds odd right?) he does them on Upper and cardio days before he starts his session.

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.

[James]

You can progress in the gym at your age whilst doing another sport if you’re clever with your programming.

My son is a very very good footballer who plays at a good level, but he’s also putting on a lot of muscle at 18 y/o through programming his gym sessions around his training/match days.

He also eats the contents of my fridge freezer every 2.5 hours and consumes enough Cream of Rice and JP Whey to stock a small supplement shop. 😆

So I’ll lay out his schedule and you can either adapt it to suit you or just ask why he does it this way (I’ll ask him and relay it back to you).

Monday: Upper.
Tuesday: Lower (heavy compounds).
Wednesday: Football Training.
Thursday: FB.
Friday: Rest.
Saturday: FB with an Upper focus as he has a match Sunday.
Sunday: Match day.

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.

[James]

You sound like you’re in top of everything you plan, which is going to beat 95% of people who do all the things they think they should whilst half assing them.

Carb rich meal before you sleep will see you right. You’re happy with your physique I assume, so whatever you’re doing is working and it suits your lifestyle. If your goals ever get very serious to where you’re looking to compete, then assess everything.

Re Carbs/Aminos: they’re enough for how you like to do things. You’ll no doubt get the meals in during the day/evening.

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.

[James]

You can add a bit of volume (not too much) if you want as you get an extra day to recover.

If you were to train Upper EOD, because you’ve taken legs out of the equation, your sessions will be shorter, and if that suits you best then go for that and have different focuses each upper session.

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.

[James]

What time do you normally wake, work, train and sleep?

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.

[James]

Manual Labour I’m guessing? Are you restricted to time in the gym?

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.

[James]

You can train Upper EOD as long as you keep the volume and programming the same as in a FBEOD split.

Upper/Lower is meant to give a bit more volume per muscle group than FB will, purely because it’s designed around training every muscle every 3 sleeps.

All that said, I’d be tempted to just do Push/Pull/Rest/repeat and keep volume low to start and test what recovers well and go from there.

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.

[James]

Full Body EOD not an option for you?

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.

[James]

Just tell them to stop being fannies and concentrate on their own session.

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.

[James]

Predator Nutrition?

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.

[James]

Firstly, happy recovery. They must’ve been tough, but you’ve beaten it. Mega!

You’re progressing all but 2 movements, depending on how long you’ve been stuck on them I’d just swap them for a like-for-like movement. If it’s just been a few sessions then stick with them.

I’d move your first rest day to after Legs A so you’re fresh for Upper after doing 2 x hinges and 2 x hack on Legs A. So it then becomes this: Push/Pull/Legs/Rest/Upper/Lower/Rest.

If I did Upper after a big leg session, I’d be f***ed!😆

Or alternatively swap the Legs A and B sessions around.

Could you add some rear delt isolations in your Pull?

If you track your lifts, don’t score your shoulder and Atlantis presses in Push against the ones in your Upper. Score Push against Push and Upper against Upper.

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.

[James]

Have you done a few rounds of this already? If so how was recovery?

How many rest days do you have between Legs B and Push? Just the one?

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.

[James]

Do you think there are any muscles in particular, that do benefit from that shortened range more so than other muscles? @Hilly @Jordan_peters

I’ve been training lats in a shortened range as I’ve been training around a rotator cuff injury and noticed a difference, but that might just be because the injury has forced me to be more accurate.

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.

[James]

Are all your 4 sessions the same layout, but with different loading or do you switch the exercise order around and use different movements?

That sessions looks good, I’d probably just do the 1 set of squats as you’re doing an extension as well, if I’d add anything it would be a glute movement.

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.