[Joe]

Sounds like you’re not enjoying it man and 3 hours is really long for anyone. Could understand it taking jp that long cus of what he lifts but most people shouldn’t be taking that long. Time for a change and get back to enjoying it. Switch to upper lower.

i enjoy some days but today especially it just felt like way too much and to the point when i got to my hacksquat i usally do like 130 for like 5 progressing to 12 but today i couldnt even do 120 for 5 and i just feel like it has got way to much but if u wouldnt mind could someone help me with making my upper lower so it’s programmed well

[Joe]

Heya Joe, 3 hours for a session is a pretty long time. Can you outline your session?

Chest press incline 1 set 4-6 reps

Shoulder press 1 sets 5-7

Jm press 1 sets 5-7

Laterial raise 1 set 8-12

Carter extension 1 set 8-12

Cable curl 1 sets 6-10

Hammer curl 1 set 8-12

Low row 1 set 5-7

Lat pulldown 1 set 6-8

Hamstring curl 1 set 6-8

Adductor 1 set 12-30

Hack squat 1 set 8-15

Leg extension 1 sets 8-12

Calve raises 1 set 8-12

FB B

Hamstring curl 1 set 6-8

Abductor 1 set 15-30

Leg press 1 set 6-8

Leg extension 1 set 8-12

Calve raises 1 set 8-12

Incline bench Smith machine 1 set 4-6

Machine shoulder press 1 set 5-7

Decline chest press (tricep focused) 1 set 5-7

Laterial raises 1 set 8-12

Ez bar pushdown 1 set 8-12

Preacher curl 1 set 6-8

Hammer curl 1 set 8-12

Hammer strength row 1 set 5-7

lat pulldown 1 set 6-8

Ignore the rep ranges but its the warming up i think and i don’t progress much off this and i feel like its cuz im there for so long but idk how to program well and by the time i switch to lower or upper i am just knackered and i feel like it is genuinely holding me back

[Joe]

Do you mean it’s taking you 3 hours to do f/b? Or you mean 3 years ?

3 hours

[Joe]

Hi Joe

A few options

1) Switch movement order, putting these later in the workout

2) Work in higher rep ranges

3) Substitute movements

i would switch the order but they are already at the back or my fb day on my upper work and im training at like 10 reps atm do u think i should do jm press and then like a cuff single arm push down which i do in my fb a aswell and just switch my low row to a normal one

[Joe]

Hiya Joe, I’ve just checked Amazon myself and it looks like it’s one random seller selling 3 individual packs of CoR. The reviews aren’t great for the seller either so I’d suggest you get it from the legit website! Way more flavours, trustworthy shipping and handling too. You can also use any of the athlete discount codes for even more of a discount too 👀 (LULU10)

alright thanks what flavour would yous recommend

[/quote]
Totally depends on what you fancy! The chocolate flavours are great but I know people who prefer more vanilla/caramel flavours. The slightly fruity ones are pretty good too! All mix the exact same. You should be able to search for the travel sachets too so if you’re unsure on what flavour to commit to you can always try a few of the sachets before getting a bag 👍🏼 my recent flavours are triple chocolate, custard crème and cherry Bakewell[/quote]

Alright thank you ill have a look loved everything ive bought from the nutrition so ill try a few flavours then get a bag thank you

[Joe]

Hiya Joe, I’ve just checked Amazon myself and it looks like it’s one random seller selling 3 individual packs of CoR. The reviews aren’t great for the seller either so I’d suggest you get it from the legit website! Way more flavours, trustworthy shipping and handling too. You can also use any of the athlete discount codes for even more of a discount too 👀 (LULU10)

alright thanks what flavour would yous recommend

[Joe]

Cream of Rice is a perfect pre workout option as it’s easy to digest.

Ideal mixed with one of the tbjp protein options.

The cost on our website is £17.99 for 2kg.

Cream of Rice 2kg – tbJP

okay thank you but do you know if the amazon one is legit because i get free shipping cuz of prime

tb-jp.com

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tbJP brings you high quality bodybuilding clothing for men and gym clothes for women, the most anabolic clothing available. We also introduced tbJP Nutrition products here.

[Joe]

Same answer you have already been told . ( we don’t love repeating ourselves here , it’s silly and pointless )

Do the rep range you think you will progress in best

I won’t personally reply to another of these , I won’t keep feeding the same silly convos if you won’t just help urself by following the advice

thats what im saying though im training in the rep range i did train in and it worked perfectly but ive went back actually not progressing mych on 8-12 and the progress just isnt there

[Joe]

So by the looks mate your just eat “plenty of food” but you actually don’t now what your calorie Intake is? Or macros?

So things where I would start rep range is irrelevant you will make progress from 5 reps to 30 reps if everything else is set up right.

So you need to start tracking your food and doing this consistently.

You may need to swap some exercises out and start progressing these from the ground up again.

You may need to vary your rep schemes on certain exercises

You may need to look at your over training split overall volume

I very much doubt that it’s going to be as simple as changing your rep scheme for 8-12 to 6-8 or 12-15 or 15-20 and you will just start growing again there is something else that’s not working or a number of things bud.

So firstly track your food and set up a diet you can use the diet calculator in the app.

The maybe look at your training set up and volume pop it in the group for any advice

Then start again and rinse it

alright thanks mate i was gonna use the diet app on here it was more for the actual weighing it out the volume of my training is 1 set per muscle group apart from biceps which is 2 but it’s especially my pushing movement which are at the start of my workout which are lacking and not progressing but ill change my rep range track my food im eating 5-6 meals a day so just let me know if i need to change anything

[Joe]

so same answer again from me , use the rep range you think you will progress with .

Based on the last bit above you wrote out too

okay thanks jordan ill do that

so same answer again from me , use the rep range you think you will progress with .

Based on the last bit above you wrote out too

[Joe]

Hey,

Are you following a set nutrition plan at the moment? If not I’d set yourself a plan up as you may not be fuelling yourself correctly for your sessions, you may find that the rep ranges you are working in aren’t right for you.

hi thanks i am not following a set nutrition plan but i dont really know how to set any of that up and just a bit lost on all of that

[Joe]

Hey Joe,

There’s a lot we could delve into here, are calories at a level to fuel your training?

Are you having enough rest days?

Are you hydrated?

Are you getting minimum 7h total sleep (not time in bed)

Whats your macros split?

What the quality of the food you eat?

Is your nutrition set up to actually see you progress?

When was your last deload?

A lot of people think they are doing more than they actually are, do you have a coach over looking everything? Are you being kept accountable?

Honestly, I find rep range has far less to do with your ability to progress in the gym than all the other things mentioned above. In fact iv never met a good bodybuilder doing all the things above and not progress in the gym, regardless of rep range.

im having alot of carbs before training by i wake up get a drink have a bowl of cereal then have egg fried rice before gym and have a bowl of cereal for the carbs im staying hydrated getting enough actual sleep i dont track my calories as i dont have a scale to measure the food so i didnt wanna over estimate what im eating i havent had a deload for a couple months as i didnt know they were nessacery and i dont have a coach as im only 18 so i dont really have the money to splash it on a coach ive only been training for a year and a little bit so i didnt think a coach was a need

[Joe]

Are you recovering from your training? There’s lots of things that could be causing this we need a little more info..

I think so im getting 8-10 hours sleep eating enough before and after workout im fully natural i just havent saw anything apart from lifts going down and i dont get why

[Joe]

And if you think that range doesn’t work for you , do the the one you think that does .

also just a question you know how you said 8-12 is the best do you train in 8-12 or do you train in a different range because when i look on your instagram its usually 5 reps or does it just vary?

[Joe]

If you think you progress more in a diff rep range then do that

you told me to train in 8-12 though because when do you ever see someone big train in 4-6 so id rather train in a rep range ill get bigger in as thats my goal to just get as big and as strong as i can