[Joe]

Your volume is a tad high for that frequency buddy . Mostly on pushing movements you’ll need more time to recover on that volume . I would run :

incline chest press X 2
Shoulder press x 1
Jm press x 1
Tricep pushdown 2x
Laterial x 2
Lat Pulldown 2x
Upper back row 1x
Neutral grip row 1x

Lower
Biceps x 3-4
Seated Hamstring 1x
Lying hamstring 1x
Aductors 2x
Leg press 1x
Hacksquat 1x
Leg ext 1x
Calve raise 2x

Then I’d make another two rotations mirroring the above movements so that way you can have a longer progressive runway

also by saying mirroring do you just mean do it the other way round for upper b then upper a?

[Joe]

Your volume is a tad high for that frequency buddy . Mostly on pushing movements you’ll need more time to recover on that volume . I would run :

incline chest press X 2
Shoulder press x 1
Jm press x 1
Tricep pushdown 2x
Laterial x 2
Lat Pulldown 2x
Upper back row 1x
Neutral grip row 1x

Lower
Biceps x 3-4
Seated Hamstring 1x
Lying hamstring 1x
Aductors 2x
Leg press 1x
Hacksquat 1x
Leg ext 1x
Calve raise 2x

Then I’d make another two rotations mirroring the above movements so that way you can have a longer progressive runway

okay thank you oscar ill give that a go today can i just ask though do you put your biceps on lower work so you can hit them fresh because if so ill try that aswell

[Joe]

Hi mate,

When you say diet is staying the same, do you mean you haven’t increased calories for 10 months?

hi mate sorry i dont think i written this correctly to be honest but i have increased the calories ive taken my bodyweight from 77 to 91kg in this space and my strength has went up alot i just meant recently had the same meals anf everything but my shoulder press has just went down significantly

[Joe]

Or took a deload for 10 months ?

i literally said ive progressed nicely just recently my shoulder press has just went down quite alot i didnt mean it went from 77 to 70 in ten months

[Joe]

How much rest are you taking between sets? with FB you really do need good rest periods especially during your initial transition to it.

How long have you been running it it?

ive been running it for like 10 months but i dont know what’s happened it might of just been an off day though

[Joe]

Agree with Kam, don’t fall into the trap of neglecting rest days. It won’t end up how you want it to.

How long have you been doing Full Body? How are you progressing both lifts and bodyweight?

ive been doing it for like 8 months i think now im progressing quite nicely but im getting to a point where the sessions are taking so long but no it is going well i was just wondering about upper lower as i think i would enjoy being there 6 days a week

[Joe]

I probably wouldn’t advise 6x a week I doubt you’d recover from 3 leg sessions a week either just 1 rest day that’s pretty intense. What’s your current split and goals?

its full body eod and i just wanna get as strong as possible

[Joe]

For 99 percent of the sets I do, I do absolutely nothing as I know I can lift the load 100/100 times because I’m literally just executing with accuracy so the lift is just there and every 4-5 sessions I get a + 1 rep . That’s very simple

For 1 percent of my lifts I just take a moment to make sure my body is ready to lift the load because I’m doing something that the body / joints / connective tissue shouldn’t be able to do.

Bodybuilding is very simple and to be a world class bodybuilder you don’t need to do anything other than eat your meals on time , don’t miss sessions , don’t over or under eat , don’t throw the weight around chasing reps that you aren’t able to actually get with accurate form . The hard part is people sabotage everything theh do , they jump between training splits , they constantly change exercises, they need to feel a certain way instead of just a decade of repeat repeat repeat

okay thank you jordan

[Joe]

Start with weaknesses , if all of you is weak , then start one upper and one lower . It doesn’t matter where biceps go if all of you is weak

okay thank you jordan ill stick to what im doing and progress my lifts im just experimenting with volume at the moment to be able to maximise the stimulus i get in my sessions with being able to recover

[Joe]

If this is were you want to put the priority in the session then this looks fine

so i have 2 sessions one when i start with lower body first and one where i start with my upper first i have been recommended to put my biceps before my lower work would u recommend this on this day?

[Joe]

If this is were you want to put the priority in the session then this looks fine

Ive got 2 different sessions but the volume is the exact same just different exercises and flipped around im just thinking about putting a set of pec deck in there

[Joe]

How much volume per session are you doing ?

usally 1 set per muscle group but for triceps and biceps and hamstrings i do 2 as for triceps i do jm press and a cuffed pushdown biceps i do 2 sets of curls and hamstrings i do an rdl and a seated leg curl

[Joe]

Progress in lifts here I would only say is relevant if your physique is progressing. If you aren’t seeing progress on your physique I would strongly consider changing your rep ranges. If you are training for bodybuilding these low reps won’t be sufficient. If you want to do powerlifting then by all means continue as you are

i mean when i look at progress pictures from 1 month ago to now i see some growth and its the same angle same posing same everything the only difference is that im a bit more tanned than i was

[Joe]

Way too much over thinking I feel here.

Back to your original post. Do most Big heavily muscled guys train in 3-5 rep range ? No I would say not. Jordan has also said this to you

So for me personally that would confirm all I need to know.

Yes you’re making progress now. Will this progress elicit grow. Yes for sure but when some one is constantly pushing weights that heavy that fail between 3-5 reps they will likely run into injuries etc very quickly and being pretty beat up.

Hence why all the jacked guys likely don’t do it.

Jordan does and has done all sorts of things but what he may do at one point is likely not relevant to almost any one but himself at that point

yes but jordan said he always trained low rep ranges at his beginning stage as he had an olympic coach or something i think i may be wrong though

[Joe]

If you are doing 3 rep chest presses and 3 rep shoulder presses , I am just extremely hopeful that you are at the very least going 4/5/6/7/8 reps with that weight before upping the weight again . Or I am going to put a lot of money that in a years time you will barely look like you have changed.

also you said in a little bit ago how u train in the 2/3/4/5 rep range so howcome you train in this rep range as it works for you and you progress but howcome we wont see any growth from it?