[Jimmy]

It’s not always a case of having to go back to a FBW or upper lower split.
In a perfect world you would have started with these and progressed through the ranks, squeezing everything out of each split but you have said you are getting great results on a PPL split so there may be no need to change it.
Now, there are advantages of going back to the full body and upper/lower splits. It gives you chance to really focus on getting very strong at the basic movements. If this is something you feel you may need to do to carry on progressing then an upper lower split may be worth trying but while you are seeing great results personally I would look to stick at what you are doing.

Thanks for the reply! I appreciate your input. I definitely think I could benefit from getting stronger as I am pretty weak in comparison to the bodybuilders around me, or weak in my eyes. So you would suggest I go more for upper / lower than actual FBW?[/quote]
Yes mate. The reason I suggested upper/lower is when you mentioned about the ppl working great through your competition. Upper/lower is a condensed, stripped back version of a PPL split in a way and it just allows you to hit body parts with more frequency while getting strong at a lot of the basic movements and from what you have just said this would suit your needs very well IMO

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

It’s not always a case of having to go back to a FBW or upper lower split.

In a perfect world you would have started with these and progressed through the ranks, squeezing everything out of each split but you have said you are getting great results on a PPL split so there may be no need to change it.

Now, there are advantages of going back to the full body and upper/lower splits. It gives you chance to really focus on getting very strong at the basic movements. If this is something you feel you may need to do to carry on progressing then an upper lower split may be worth trying but while you are seeing great results personally I would look to stick at what you are doing.

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

I don’t think it makes any difference at all. They both have slight advantages in terms of a barbell requiring more “stabilising” muscles that may be carried over into other exercises but the smith being safer.

Load is load and tension is tension, your muscle doesn’t know if it’s a bar, a person or a tree you are lifting.

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

Hey Richie. What I would suggest is looking through the athletes logs. Most publish their workouts in there and their training splits. Initially it will give you a brief idea of what kind of programmes in general the majority are running and you could take some ideas from them.

Although as you know the education section is there purposely to help people like yourself. My advice would be to sit down and absorb as much content from this site as you can, take your time, write everything down and use that knowledge to draw up a programme.

Post the programme up you have made and then we can have a look through it and suggest any changes if needed.

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

A good rest up today. Legs are feeling it from yesterday but I’m feeling refreshed and after a good night sleep will be ready to hit these next 3 days hard and see what we can do!

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

Legs today and a very good session indeed. My leg extension was down but the rest of lifts were up, the pump was real, one of them ones where your legs just look like a blob haha

Ready for a good rest tomorrow

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

Diet adjustments from this weeks check in

M1
100g COR
10g dark choc
70g iso

M2
80g jasmine rice
250g 5% mince

Pre meal
120g ground rice
10g dark choc
70g iso

Intra
60g sustain
40g mps

Post wo
180g coco pops
75g iso

M5
250g chicken
80g jasmine rice

M6
70g iso
30g almond butter
…………………………………………

Rest day
M1
50’oat
70g iso

M2
300g fillet steak

M3
250g chicken
80g jasmine rice

M4
300g steak
100g veggies

M5
250g low fat turkey mince
80g gluten free pasta
100g domino low fat sauce

M6
250g salmon
200g potatoes roasted

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

Hey Daniel. If you get chance to watch the most recent pull video with me and Jamie we explain about this subject in there.
I would place the barbell row in pull B, preferably 2nd exercise. 1st exercise in the session should be a movement where you can really get the lat short, something like a single arm seated/machine row would be perfect. This will leave you “primed” to feel the row better.
A barbell row, although you are loading your lower back to an extent it is nowhere near as taxing as a deadlift or an RDL that will hit your full posterior chain so recovery wise you will most likely get away with it been in there

_________________________________________

Instagram: jimmytonk

http://Www.trainedbyjpclothing.com – the most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market!

Hi Jimmy, thanks for the response, I will watch the video now!
So possibly replace the chest supported T bar row with barbell row in Pull B?
Would a chest supported Hammer Strength Pulldown with an underhand grip suffice as the first exercise in Pull B? Really focusing on the squeeze and getting the lat short while I am still fresh?
Once again thanks for the advice!
[/quote]
Yes mate that’s sounds perfect.

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

Hey Daniel. If you get chance to watch the most recent pull video with me and Jamie we explain about this subject in there.

I would place the barbell row in pull B, preferably 2nd exercise. 1st exercise in the session should be a movement where you can really get the lat short, something like a single arm seated/machine row would be perfect. This will leave you “primed” to feel the row better.

A barbell row, although you are loading your lower back to an extent it is nowhere near as taxing as a deadlift or an RDL that will hit your full posterior chain so recovery wise you will most likely get away with it been in there

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

A few things I would tweak initially
More medial delt work, unless they are a strong point. I feel just one exercise at the end of a session will see them get less attention or intensity.
Deadlift In pull B, rest, then RDL in legs C is not optimal. Too much lower loading and you will still be trashed when you come to the RDL with just one day between them, this will subsequently see the lift suffer and probably prompt a deload sooner.
Apart from that things look ok.
2 exercises of 2 set of medial delts split across the session. It’s always a good idea I find to start with a machine delt exercise. Raises heat rate and gets good blood flow to the area you are about to work in the main compound lift without taking anything away from the lift itself.

Cheers Jimmy for the feedback appreciate it
for medial delts like you say do it before anything, so like do light cable or machine or dumbbell side raise to warm up and get blood flowing and then hit them again properly later in the session?
what would you suggest for Legs C instead of RDLs? Would a hyper extension be alright?[/quote]
Medial delt wise first exercise is a proper working exercise. 2 sets, higher rep ranges work better here, so for example 1 set of 10-12, 1 set of 15-20. Then you are primed to go into the pressing. Delt machine, DB lateral, cable raises are all good to go just pick the one you feel the most.

I would scrap the RDL and swap it for another lying or seated ham curl. You have more than enough heavy work in that session. Sometimes 3 rotations leaves it hard to progress movements as it’s so long between them and you have to get used to the movement pattern again so adding an exercise in that you have done not so long ago will work in your favour on the progression front IMO

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

A few things I would tweak initially

More medial delt work, unless they are a strong point. I feel just one exercise at the end of a session will see them get less attention or intensity.

Deadlift In pull B, rest, then RDL in legs C is not optimal. Too much lower loading and you will still be trashed when you come to the RDL with just one day between them, this will subsequently see the lift suffer and probably prompt a deload sooner.

Apart from that things look ok.

2 exercises of 2 set of medial delts split across the session. It’s always a good idea I find to start with a machine delt exercise. Raises heat rate and gets good blood flow to the area you are about to work in the main compound lift without taking anything away from the lift itself.

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

.

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

248lbs this AM

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

Arm day today and a decent session again. All lifts progressed and form a little better not the pain of the tendonitis is less.

I woke up this morning like I had been ran over. 3 weeks of not hitting the RDL gave me serious DOMS I tell you.

With my back been trashed I feel it hampered my check In slightly this morning too, I just couldn’t feel any poses that included flaring the lats and it left me wonky in the poses.

Chiropractor tomorrow so hopefully we can make a start on getting it sorted.

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Jimmy]

Yep you are overthinking this way to much. Remember a lot sides are very individual no matter the peaks and half-life of the drug. The only way to truly know is to try it yourself.

EOD to start with like you suggest and like hilly says above switch to ED if you feel sides are too much etc

Instagram: jimmytonk
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.