[Joëll Jack]

Your volume will be determined by your frequency . If you can only train 3 times I would suggest F/B eod .

Otherwise I’d suggest U/L. I would also start the session with body parts that are lagging . If you do U/L it’s the volume of pressing you need to watch as it typically takes longer to recover from presses for most . So 1-2 sets

Thanks for your reply. I’m aware about the volume freq relationship. My question was more about the fact that I did FB 3x a week 1 set per exersize for a whole push phase and found the results very disappointing so I’d guess volume per session was too low to trigger a decent growth response.

I didn’t find that I was very sore, so would it be an idea to do rest pause sets to get some extra volume in? But this could also lead to very much fatigue in the back end of my session. Multiple traight sets would make the workouts too long I’m afraid. [/quote]If you want to add volume, I’d opt for more straight sets as opposed to intensifiers.
What you have to remember is that we are answering a question based on very little data. Are you doing everything possible away from the gym to compliment your work inside it?
If so, there’s no reason that FBEOD wouldn’t work.
If you wanted to add volume, could you sacrifice 3 x per muscle for 2 x per muscle? If so, Upper, Rest, Lower, Rest, Rest, FB, Rest? Or could you simply add sets and still do x 3 a week? Have a think.
Hitting everything twice within a 7 day window could work for you if you enjoy/respond better to more volume. [/quote]
Idk either. I felt like I made good progress when starting FB during a cut but when gaining I think I made mistakes. Maybe my form wasn’t perfect or there were other factors that came in to play. I will try to do FB with about double the volume next push and see what that does. I only know what the limit is by testing it ain’t it.

Anyways thanks for helping me out

[Joëll Jack]

Your volume will be determined by your frequency . If you can only train 3 times I would suggest F/B eod .

Otherwise I’d suggest U/L. I would also start the session with body parts that are lagging . If you do U/L it’s the volume of pressing you need to watch as it typically takes longer to recover from presses for most . So 1-2 sets

Thanks for your reply. I’m aware about the volume freq relationship. My question was more about the fact that I did FB 3x a week 1 set per exersize for a whole push phase and found the results very disappointing so I’d guess volume per session was too low to trigger a decent growth response.

I didn’t find that I was very sore, so would it be an idea to do rest pause sets to get some extra volume in? But this could also lead to very much fatigue in the back end of my session. Multiple traight sets would make the workouts too long I’m afraid. [/quote]

Firstly imo you are right you simply may need more volume.

How many total work sets were you doing per body part per week last time ? 3/4?

Forget about fatigue man. You have 3 sessions only to kill it. Go in there and kill it. Some people train for hours and hours.

Doing just 1 work set per exercise and worrying more would make you to fatigued to me is crazy unless your Jordan strength etc [/quote]
Yes i was indeed doing about 3 sets per week except for back and quads. Those got 5-6 sets. I think I might try to add more voiume then in the FB sessions. Maybe 1 set extra per exersize and maybe do some rest pause on Thursday since i have 2 rest days after that. If that’s too much I will probably go U/L/FB.

Anyway thanks for your input

[Joëll Jack]

Your volume will be determined by your frequency . If you can only train 3 times I would suggest F/B eod .

Otherwise I’d suggest U/L. I would also start the session with body parts that are lagging . If you do U/L it’s the volume of pressing you need to watch as it typically takes longer to recover from presses for most . So 1-2 sets

Thanks for your reply. I’m aware about the volume freq relationship. My question was more about the fact that I did FB 3x a week 1 set per exersize for a whole push phase and found the results very disappointing so I’d guess volume per session was too low to trigger a decent growth response.

I didn’t find that I was very sore, so would it be an idea to do rest pause sets to get some extra volume in? But this could also lead to very much fatigue in the back end of my session. Multiple traight sets would make the workouts too long I’m afraid.

[Joëll Jack]

Gh to 8 iu , 4 pre training 4 before bed , 12 iu going to see even more change then do 4iu on wake . The multiple 4iu pulses will be good for fat loss . Chinese generics are cheap , it’s worth it

Reta, taper up as needed and take whenever , makes no diff

How would u split it on rest days then?