[Benners]

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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[Benners]

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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[Benners]

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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[Benners]

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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[Benners]

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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[Benners]

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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[Benners]

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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[Benners]

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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[Benners]

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

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[Benners]

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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[Benners]

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 1 year ago by  Benners.

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[Benners]

Depends what your volume:recovery is like and what you enjoy, but as Oscar said, FB X 3 is the best bet.

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[Benners]

Sounds like Shin Splints or Tendinitis as they will give you the same ‘behind the shin bone’ pain which is usually a gradual onset due to overuse.

The fibrous connective tissue that covers the bone becomes inflamed as does the muscle and tendons that neighbour, hence why the two are similar in the pain it gives you.

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[Benners]

How many long runs?
How many small/medium runs?
How many runs where you’re tracking performance/time?

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[Benners]

I think this is a case of just try a variety of options and see which you prefer and progress well.

My answer will be different to your answer and they’ll both be successful if we apply effort, progression of the lift and be as accurate as possible.

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