[James]

As above, you need rest to grow.

Sometimes the gym itself is just a great environment to be in and being enthusiastic to get in and train isn’t a bad thing, just need to control it and Clare made a good suggestion with doing your cardio there instead of at home. You get to be in the environment you love whilst not ruining your progress.

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[James]

Yeah agree with Oscar, get that looked at in depth with a professional who can diagnose this properly.

With that then, could a Push+Arms, Posterior, rest and repeat work for you? Posterior would be basically a pull with some leg curls, extensions and calves tagged on.

Or you can just keep on with FBEOD and just stick curls and extensions on the end of those sessions for now until your issues are fixed?

It could be an alternative, for sure. I can still do leg pressing and squat work with really good depth and higher rep ranges, 10-15 safely and progressively target my lifts still. Do you think I could benefit more in a PPL setting, adjusting my exercise selection and playing it safe over a FBEOD? I like the FB frequency, I just worry if I’m missing out on volume[/quote]
If you can do these movements safely with no lasting injury or pain and the higher rep ranges allow for that, then and Upper/Lower split solves the issue of giving you the extra volume you’re after, but take note of recovery and regulate it after the first few sessions.

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[James]

Yeah agree with Oscar, get that looked at in depth with a professional who can diagnose this properly.

With that then, could a Push+Arms, Posterior, rest and repeat work for you? Posterior would be basically a pull with some leg curls, extensions and calves tagged on.

Or you can just keep on with FBEOD and just stick curls and extensions on the end of those sessions for now until your issues are fixed?

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[James]

How long are you usually in the gym for?

What days are you available to train?

When you mention leg niggles, are these niggles you can just recover with a rest from the gym? Or are these serious injuries? Or is this part of being “run down” as you say?

How much volume/which exercises cause you pain in the legs? You can do Upper Lower with low leg volume as you can fill half the leg session with some arms/delts etc.

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[James]

You can rotate them as they fall on the specific days or you can just have 3 versions of a FBEOD session. Each with a different focus.

Or if you could manage with just 2 x every muscle group, do FB, rest, Upper, Lower? You can then add a bit of volume into your U/L sessions if you enjoy that?

Obviously I don’t know your specifics around your training needs so it depends what fits you tbh.

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[James]

Pretty much echo Jordan and Dai said. Feel more of a nip lower in the law on a pulldown and some teres too. Single arm row feels great in all the lat in general for me.

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[James]

I think you’d know when you swap out movements that are stalling and you’re still stalling, then stalling again and again.

4/5 weeks is a little early to change everything up if you haven’t already tried a few swaps (eg: smith press for a Cybex machine press).

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[James]

If you’re forced to rest because of your schedule, but said rest helps with your sessions afterwards then it sounds to me that this is a positive accident that you didn’t plan for, but definitely benefit from.

I’d keep it as is.

The worry of ‘not doing enough’ can be put to bed straight away if you’re hammered every 3rd weekend.

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[James]

All looks good IMO. Run this a few times and see what you think.

If you were to force me to change something I’d stick abs at the beginning of each lower and move adductors to the end on lower A. That’s just my preference. See how you get on with this bud.

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[James]

I’d hammer U/L/Rest and repeat until you’re forced into a double rest day and see what you can and can’t tolerate.

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[James]

Would Upper/Lower with Tris and chest work at the start of Upper (dip or close grip press) and Biceps at the start of Legs be any good? Plus you’re getting 3 sleep frequency on legs and doing biceps at the beginning of your leg sessions wouldn’t hinder legs at all.

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[James]

You’re a young lad and at the stage you’re at I think Jordan would recommend a Full Body Every Other Day split or Upper Lower.

You’ve made 2 posts and it’s confused me a bit because they’re a bit contradictory. Just do the above and take all the overthinking away.

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[James]

Chuck something like rope crunches or use an ab machine for a while, run those up and rotate them.

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[James]

Yeah I don’t think you need any specific focus. As Jordan said, just keep banging on the door and immerse yourself in the work.

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[James]

Your volume will be determined by your frequency . If you can only train 3 times I would suggest F/B eod .

Otherwise I’d suggest U/L. I would also start the session with body parts that are lagging . If you do U/L it’s the volume of pressing you need to watch as it typically takes longer to recover from presses for most . So 1-2 sets

Thanks for your reply. I’m aware about the volume freq relationship. My question was more about the fact that I did FB 3x a week 1 set per exersize for a whole push phase and found the results very disappointing so I’d guess volume per session was too low to trigger a decent growth response.

I didn’t find that I was very sore, so would it be an idea to do rest pause sets to get some extra volume in? But this could also lead to very much fatigue in the back end of my session. Multiple traight sets would make the workouts too long I’m afraid. [/quote]If you want to add volume, I’d opt for more straight sets as opposed to intensifiers.

What you have to remember is that we are answering a question based on very little data. Are you doing everything possible away from the gym to compliment your work inside it?

If so, there’s no reason that FBEOD wouldn’t work.

If you wanted to add volume, could you sacrifice 3 x per muscle for 2 x per muscle? If so, Upper, Rest, Lower, Rest, Rest, FB, Rest? Or could you simply add sets and still do x 3 a week? Have a think.

Hitting everything twice within a 7 day window could work for you if you enjoy/respond better to more volume.

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

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