[Joe Ballinger IFBB Pro]

Here in Sweden now for the gasp pro qualifier with my client Dan. He’s competing in men’s physique. He won his class 2 weeks ago in a good lineup at the Ben weider uk. Now we’re here to try and take it one step further and get that pro card. The hard work is done, tans on and we’re ready to go 🔥🙏

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

[Joe Ballinger IFBB Pro]

Another disappointing day unfortunately. I blacked out on the conans which made it impossible for me to make the stone off.

Managed to gain some pride back via a solid 2nd place on the kettlebell toss but unfortunately it wasn’t enough to take me through to the final.

I’m feeling rough today and my resting heart rate has been elevated since being in the US so I think I’m sick. Either way I wasn’t good enough this time round.

When I get back to the uk it will be time to cut some weight for 8 weeks before I reset my sights on the deadlift champs in September.

Sorry to hear that bro but you still did us proud big man! Just being there is insane in itself – legit one of the strongest men in the world. Hope you feel better soon too bro 🙏

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

[Joe Ballinger IFBB Pro]

Also, what’s the thought process on doing so much volume (18+ sets for a body part like Chest) in one single day vs spreading it equally across two sessions per week to get higher quality work?

Who said it isn’t as good a quality. It is. It’s just higher volume that’s all.

It’s known as sarcoplasmic hypertrophy where’s there’s increased sarcoplasmic fluid in the muscle cell leading to a fuller look and increased overall muscle volume.

Also training this was is much lower risk of injury as the higher volume required less load[/quote]

I meant simply the quality of your 15th set of chest on one day is definitely lower and less stimulative than your first set on that day. Therefore, why not split up the volume more evenly throughout the week vs. hammering it on one day – same applies to back, legs, etc.

[/quote]
I train chest twice a week too so the volume is high there too in the sets but less exercises. I can still have high intensity sets at set 15 as well – with the lifting type/tempos you can get away with more volume

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

[Joe Ballinger IFBB Pro]

Yes kiera just seen the new thread! Hope your good and look forward to seeing the 300 fall when it does because that’s just epic! 🙏

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

[Joe Ballinger IFBB Pro]

Also, what’s the thought process on doing so much volume (18+ sets for a body part like Chest) in one single day vs spreading it equally across two sessions per week to get higher quality work?

Who said it isn’t as good a quality. It is. It’s just higher volume that’s all.

It’s known as sarcoplasmic hypertrophy where’s there’s increased sarcoplasmic fluid in the muscle cell leading to a fuller look and increased overall muscle volume.

Also training this was is much lower risk of injury as the higher volume required less load

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

[Joe Ballinger IFBB Pro]

Hey Joe! Loving the updates. Can you please share what a Milos-style back day looks like?

Even if you’re going heavier now, just curious to see what a Milos workout would normally look like with the super high volume and lighter loads.

Thank you,

Sure man thanks for following along bro

Back & biceps

Exercise 1
– Lat pull down shoulder width grip palms facing in 3 seconds squeeze in the contraction full range of motion in the extension think fully open the Lats at the top of the movement, fully shorten the Lats and squeeze hard in it’s shortest position for 3 seconds 15-20 reps
– To be done as a super set with dumbell pullovers here the opposite holding for 3 seconds in the lengthened position think open and stretch the Lats as much as possible here again 15-20 reps. Do 2 supersets here

Exercise 2
Seated cable row or row variation
Neutral grip inside shoulder with apart. Mag grip or psp grip is good here. Allow FULL STRETCH from lats, no scap retraction and hard contraction. 2 sets here of 20 reps.

Exercise 3
– machine pull down of Choice (ideally HS underhand pull down or similar)
2 sets of 20 fully lengthen at the top full range of motion let the fibers feel the stretch, full contraction and squeeze hard in the shortest position here for 2 seconds on sets 1, 2nd set no squeeze.
– 1 set heavy 10-12

Exercise 4
upper back prime bar type pull down or upper back movement of choice
3 sets – 20 reps. Full stretch and 1-2 seconds in the squeeze with full control. Think back double bicep when pulling this.

Biceps
Bicep movement of choice
4 sets 20 reps – fully pump the biceps up here

Bicep movement of choice
3 sets 20 reps
4th set drop set

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

[Joe Ballinger IFBB Pro]

The cardio itself will get your hr up bro

I don’t think we really need much for cardio (if it’s just liss) I like to have some eaa

When deeper into prep then you can utilise the caffeine etc with either a black coffee or a caffeine supp but personally wouldn’t use at the start of a dieting phase – use when you really need it

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

[Joe Ballinger IFBB Pro]

Hi Joe, been loving all the recent updates! Regarding your cruise, is this dose higher compared to the past? If so, what was a typical cruise dose in the past if you were looking to maintain? Thank you sir!

Hey man thanks bro… Well I guess you can define a cruise as a dose that sits you within natural range or there abouts. Mine isn’t really a cruise, it’s more of a bridging ‘cycle’ between a high off season and then prep. But I need a break to resensitise so need to come down. I’ll be doing 300 test and 300 mast. For about a month then bloods then into prep 🙏

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

[Joe Ballinger IFBB Pro]

Got some serious hams and adductors there bud! Good work 👏

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

[Joe Ballinger IFBB Pro]

Pull today – was in with my client and friend George who’s 2 weeks out so followed his session. Was a good one. Lower volume than my current plan. But felt strong. Really enjoyed the prime machine row – 7 plates mid peg felt nice.

Now at family Sunday dinner – very much enjoying social dinner time with the family. Prep starts very soon so enjoying it while I can.

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

[Joe Ballinger IFBB Pro]

Personally I’ve always kept mine in up to 3/4 days out. And then it’s purely to avoid any bad jabs as the guys above me have said.

You should already be peeled by this point so pulling anything for cosmetic reasons doesn’t make a huge amount of difference.

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

[Joe Ballinger IFBB Pro]

So we’ve decided as of next week to come down onto a cruise – don’t really like calling it a cruise as it’s still a cycle but much lower dose. Will be 300 test 300mast. To maintain what I have, clear out a little, resensitise before prep.

We’ll likely bring food down a bit and get a touch more comfortable on the food volume side things and then we can start looking towards fat loss and prep!

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

[Joe Ballinger IFBB Pro]

Banging session today. Hit all time pbs across all lifts. Performance really is through the roof at the moment lets hope this lasts as long as possible.

96,4 kg this morning. I feel like extra cals will need a couple more days before I see an increase in weight.

Another amazing thing is that my lower back that I tweaked slightly during stiff legs on saturday is feeling almost perfect. Lets hope I’m able to pull from the floor again this Saturday.

Glad to hear all is going well buddy! What’s the current plan?

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

[Joe Ballinger IFBB Pro]

have you posted the actual training split you on? I cant imagine its every muscle 2x with that much volume. Is it a bro split 1x per week? Thanks dude, solid log

This is the split. Too much to post the whole thing. Any session you wanna see?

TRAINING

Split

Chest & triceps

Back & biceps

Off

Legs

Upper chest / delts

Back & arms

Rest

Repeat[/quote]

Would be interesting to see your legday, because you train your whole leg once a week, and I always wonder how you set that up with squats and rlds in one session. Best regards

[/quote]
So mega is actually the only day I do do ‘high’ volume on. I tried it and didn’t like it. I also don’t do RDLs or squats at all anymore. Injury’s caused me to move away from them.

Todays leg session was as follows

Lying ham x 3 sets 10-15
Hack 2 x 8-12
Leg press 1 x 20
Glute bridge 2 x 10-12
Leg ext 2 x 10-15 + triple drop set
Seated ham 2 x 10-15
Calf’s

So this is relatively low volume and found I prefer it to higher vol on legs only. Main reason for doing high vol was because of injury and this session doesn’t hurt. It’s mainly my shoulder for upper.

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

[Joe Ballinger IFBB Pro]

My partner has high level adhd – it’s under control and she uses it to her advantage. She needs to journal daily to get things out of her brain. She’s also meticulous with timings/dates/planning and writes everything down. Hope that helps.

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