[James]

It’s great that you’re putting a lot of effort into learning about training. It only becomes a problem for people when ‘learning’ becomes ‘anxiety’ around training. We’ve seen a fair bit of that here lately and if Jordan and the team help and you still don’t implement the advice, it’s not a training issue, it’s a mental issue.

Anyway, to address your question:

Push work before Pull is subjective to the individual. I do all my push work before pull because my pull sets are affected a lot less than my pressing sets if I did it the other way around. That may not be the case for you and one thing I have tried (because certain kit was taken when I wanted to use it) is zigzag sets between push and pull. Kuba mentioned this recently and I think it’s a good way for most people.

Tricep compound/Shoulder Press: Again, it’s person dependent. Do you like those exercises? Can you progress them? If so, do them. It doesn’t mean you have to neglect another body part, you’ll just need to programme your session to allow for them.

I used to be a PT at CTCRM at Lympstone and a lot of the lads that came through those doors had only ever ran, done press ups, sit ups, planks and goblet squats in their bedrooms. None of them suffered a shit physique by doing dips and shoulder presses (military press form). They’re great movements and they work.

Lats: There is room for both a lat row and pulldown if YOU want to do them. If you’re after efficiency of time, do a pulldown and a low row. That way, Lats are boxed off, upper back get smoked too! 3 movements turned into 2.

Your template will work if you’re consistent with it. Repeat that session with intent for a long long time whilst nailing nutrition, recovery and sleep and you’ll make good progress. If you find you are progressing rapidly, either add an extra set to an exercise or add an exercise to your 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]

Dial-In + Pumpage if I’m training AM/afternoon.

Pumpage only if I’m training later in the day

I don’t like coffee before a session as it’s quite satiating for me and makes me not enjoy my PWO meal before training.

Energy drinks I steer well clear of. Not a fan.

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 tried uploading images via the app or web browser? Try them both and see if that works, failing that try Google/Apple link.

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]

Thanks for the insights guys

Here is my current split:

Push

• Cuffed Single Arm Pushdown – 2 sets

• Low Incline Dumbbell Press –

• Pecdec – 3 sets

• Seated Dip Machine – 2 sets

• Cuffed Lateral Raises – 3 sets

• Abdominal Crunch – 2 sets

M

Pull

• Bayesian Cable Curl – 2 sets

• Hammer Cable Curls – 2 sets

• Wide Grip Lat Pulldown – 2 sets

• T-Bar Row – 1 set

• Seated Row Machine – 1 set

• Single Arm Cable Pulldown – 2 sets

Legs

• Adductor – 1 set

• Lying Hamstring Curl – 2 sets

• Leg Press – 2 sets

• RDL – 1 set

• Leg Extensions – 2 sets

• Leg Press Calve Raises – 2 sets

Upper

• Cuffed Single Arm Pushdown – 2 sets

• Low Incline Dumbbell Press –

• Pecdec – 2 sets

• Wide Grip Lat Pulldown – 2 sets

• T-Bar Row – 1 set

• Seated Row Machine – 2 sets

• Single Arm Cable Pulldown – 2 sets

• Cuffed Lateral Raises – 3 sets

Lower

• Bayesian Cable Curl – 2 sets

• Hammer Cable Curls – 2 sets

• Adductor – 1 set

• Lying Hamstring Curl – 2 sets

• Leg Press – 2 sets

• RDL – 1 set

• Leg Extensions – 2 sets

• Leg Press Calve Raises – 2x

Setup looks good, plus you’re progressing so maybe a posture issue or a form issue?

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 is the layout of your sessions?

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 bud. This comes from a place of impatience. You try one way, it doesn’t happen quick enough so you switch and the cycle repeats.

If you truly appreciated that this endeavour is a game of repetition and patience, you’d not find yourself in this situation.

Impatience is the root cause, the anxiety and ruined sessions are the symptoms. That’s all this is.

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]

Upper
Lower
Rest
Upper
Lower
Rest

Shove an extra rest day in here and there if I’m battered, but not very often.

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]

Glad you’re enjoying it mate. Sorry to hear about the neck twinge. Must be annoying!

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]

Agree with Kam. As long as you’re getting the right amount of nutrients in and training with intensity you’ll be fine.

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]

Even better if you have access to a prime pec fly. Can use all the settings (2,4,1,5,3).

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]

Iron Jungle in Stockport nr Manchester also.

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]

tbJP Gym – Cheltenham

Elevate Fitness Gym – Bidford, not far from Cheltenham so could do tbJP gym day before/after

Ultraflex Rotherham – 10 mins from Sheffield

FLF – Manchester

Ultraflex Durham – 30 mins from Newcastle

Ultraflex Leeds North – Leeds

Optimise Gym – Halifax/not far from Harrogate

Be Modified – Derby

Ultraflex Derby – Derby

Dino’s Gym – Birmingham

Ultimate Fitness – Birmingham

Muscleworks – London

Factory Gym – Whitham, Essex. Short drive into London

Phx Gym – Brighton

There’ll be a load of good gyms to add, I’m sure.

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’d give this video a watch, bud.

https://youtu.be/ABArM5wqlLQ?si=1TR50WihdlZcL7iM

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]

Thanks for your insights James,

I also like microloading a lot, I dont think progress will always be lineair, just gotta take whats there

My gym doesnt have the biggest selection of machines. I have some preferred options and the others dont click so well.

Do you think it would be possible to keep progressing with microloading if doing the same exercises over and over, with the same rep scheme?

Just get crazy strong on the things you do, and dont get distracted on other exercises

Microloading is another route to progress. Add 0.25 or 0.5kg to your press and get the same reps with the same form as last session = progress. There’ll be occasions where you add 0.5 and get the extra rep as well. It’ll offer itself up when you’re ready, don’t chase it at the expense of injury and poor form.

Does it have to be every single session where you add weight? Of course not, that’ll be individual to you and your preference. I add small weight when the last rep feels a lot easier than last session, but the extra rep just isn’t there yet.

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]

Importance of it will depend on you individually I think.

I like an A and B session just so I get longer to progress lifts. If you do the same session every 3 days you’ll need to rotate exercises in and out a lot sooner. Of course there’ll be outliers and alternate methods to prevent that (Microloading, which I really advocate for etc), but it’s then just down to what your preference is beyond that.

A big deciding factor is the space you train in. If you have limited kit you can then just have the same exercises but with different loads and rep schemes and you can also change the order round of the programmed movements.

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.