[James]

Yeah a Gympin and some form tidying would see you right here, as FB clearly works for you and you’re getting the frequency benefits.

If you were doing U/L but can only train x 3 then I’d say do a hybrid of Upper/Lower/FB but there’s no need if you’re progressing.

If you do opt for a Gympin, feel free to use my code BENNERS10 to get yourself some money off.

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 you still wanting to do a FBEOD split? If so just stick your leg stuff at the front of the sessions on both. Maybe add in volume where you can get away with it. Putting them first means they get all the energy into those sets.

FB1: Quads before everything else.

FB2: Hams and Glutes before everything else.

Train them with intensity and a degree of accuracy over time and you’re sorted.

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]

If that is the method of progression you’ve been doing and it’s working, keep doing it…ofherwise why have the rep range in the first place?

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]

Can you progress this?

Will/Do you enjoy this?

If so crack on. Personally for me I’d take the presses away from B and do flys, extra set of laterals and leave my favourite press in as it would be a lot of big compound work for me. You might be fine with it.

Let us know how you get on.

• This reply was modified 8 months, 4 weeks ago by  James.

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]

Yeah Jordan has this zipped up tbh, you have to want to be a forever student and constantly look for ways to learn.

There’s some mega educational stuff out there like J3U, Joe Bennett et al plus the JP athletes are a great source of actual experienced knowledge in the game. You can’t miss.

P.S. I’d even look at educational stuff you don’t necessary align with. Sometimes it’s good to learn different approaches or even just affirm why you don’t align with it.

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]

Hi Josh, may I ask your age, whether you’re going into basic training and what branch (if UK)?

• This reply was modified 8 months, 4 weeks ago by  James.

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]

Hilly has made some great points here.

When I look at volume for my own training, I assess what muscle groups recover in a time frame. Upper/Lower is a great split for me as my back, delts and legs recover within 48 hours at the 3/4 sets per muscle groups, whereas my chest, adductors, glutes usually take longer with 3/4 sets.

So it makes sense (for me) to just do 2 sets of chest on Upper whilst other upper muscle gets 3/4 sets and glutes and adductors only get 2 sets on Lower whilst every other lower muscle gets 3/4 sets.

There are times where I play around with an extra sets after a while and see if I can recover it for the next session and get away with it. I don’t base ‘recovery’ on zero soreness, I base it off of whether I progress the lift or not, whether that be through additional reps, same reps but better form or same reps and a slight addition of weight (I microload compounds).

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]

FBEOD is a good split to get back into training again. Although I’d not focus on the 1RM numbers so much. If you’re training for hypertrophy and not powerlifting then create the adaptive response with the least amount of loading possible. Your joints will thank you for it.

Kudos for training whilst working on construction sites. Impressive!

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]

I train in the afternoon/early evening most days so I take my Join-In with my AM supps. If I was training in the morning I’d take it before bed. Same with other anti-inflammatory supps.

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]

First you need to identify why your results are sub par. Is it your training accuracy/execution/volume or nutrition, recovery, sleep etc?

Re Upper/Lower: stick your weak points first in your sessions, your strongest points at the end, BUT still train them with intensity. A muscle group being a strong point should still be trained with intensity.

An example of a split could be…

Upper:

2 x Side Lateral Raise

2 x Single Arm Lat Row

2 x Upper-Mid Back Row

1 x Rear Delt Fly

1 x Pec Fly

2 x Chest Press

2 x Tricep ISO a push down or an extension

Lower:

2 x Abs

2 x Leg Curls seated or lying

2 x Leg Extensions

1 x RDL or SLDL

1 x Hack Squat or Leg Press

2 x Calves

2 x Biceps

Just an example. Tweak it or add volume as you find out what you can and can’t recover from.

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.

[James]

FBEOD is a great starter point and using Rep ranges which you deem safe (for you) as you build up your skill with the movements you’re choosing.

You’ll see lots of differing methods which people use, high reps/low reps, same weight sets/back off sets etc and so on but I’d urge you to try them all eventually. See which you like and which gives you the results you’re after.

Jordan’s educational series is a really good starter point for content which is super helpful.

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 progress regardless. Thats a positive alone.

Is your day always the same? Work at the same time, train at the same time, eat at the same time and eat the same things etc etc you see where im going with this.

But that 8th rep sometimes is 5 sessions away, sometimes it offers itself after 1 session. It all depends on how long you’ve been building that lift as progress will spike quicker early doors.

Microloading is a great way of progressing whilst hitting the same reps as the last session. Progressing weight is as good as progressing reps and and sometimes you’ll get a little gift and do both.

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]

Also, if you use DBs, wrap in with lifting straps.

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]

Use a side lateral machine where the pad rests on your humerus and takes the elbow joint out of it or pop the cuffs above elbow level.

I also find that side laterals are much nicer on the joints when I’m gripping something so my forearms are engaged = elbow support.

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

[James]

Jay and Ronnie trained very different from each other, Ronnie trained like a powerlifter and Jay did 4 sets of 12 of everything to nowhere near failure. One of them has to be wrong surely? Yet they were both champions and masters of their craft.

Rationalise the way you’re thinking:

– they were in the genetic elite, hence why their names are known. They looked at a dumbbell and got a pump 😆
– they trained very different from each other so how can they both be Mr O if only one way works?
– you’re not them and have to be realistic.
– 99.99% of the rest of the world will never be like them, and those that are close work very very very hard!

By all means train the way you think is best for you and what you’ll enjoy, but your outlook on this game is a bit skewed. There’s no cheat code to being the best version of you, you have to graft for it, but bodybuilding is a beautiful endeavour because it’s one of the few pursuits where all the outcomes are down to you, good and bad.

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.