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

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

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

[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 8 months, 3 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]

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

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

[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 8 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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[James]

If you want to hit everything twice:

Week 1: Upper, Lower, Arms + Delts, Full body (minus arms+delts) and view this as a ‘top up’ of everything else.

Week 2: Upper, Lower, Rest, Upper, Lower.

If frequency isn’t an absolute must:

Week 1: Push, Pull, Legs, Arms+Delts

Week2: Upper, Lower, Rest, Upper, Lower.

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

[James]

Hi, is your current setup aimed at growing any specific area?

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[James]

Forward lean for a bit more chest, sit/stand a bit more upright for a tricep bias dip.

It’s just whichever you prefer I guess, I tend to feel everything (chest/tricep/front delt) no matter which way I do them.

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

[James]

Not best not worst news

Partial brachialis tendon tear, 90% sure I may not need surgery. Did rehab work already and peptides in

Il update with full recovery phase plan tomorrow! Currently doing every peptide possible and Gh

Did pull today , left side as normal right side row and pull down with Vulcan at the elbow and then pull down as normal then rehab banded work on bicep

Professor Ali who’s looking after me has been superb, X-rays mri and ultrasound all done straight away yesterday

If me or Cal are around the gym at the same time as you, just give us a shout and we’ll help you load plates etc.

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

[James]

You’ll have to choose your sacrifice – stay natural or use peptides, can’t do both bud unfortunately.

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

[James]

Depends to what extent you need more. A little bit more or considerably more?

What’s your weekly availability to train?

What’s your recovery like after sessions with what you’re currently doing and how much are you currently doing?

Are you training accurately on these areas already? Has your coach/PT gone through this already?

Lots to take into account before you mess with splits and redesigning of them.

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