[Kaustuv Bhattacharya]

Thanks David – would you consider moving from incline smith press to banded incline smith a rotation or are the movements too similar to gain any benefit from the “novel stimulus” effect?

[Kaustuv Bhattacharya]

Apologies folks will post elsewhere on the forum

[Kaustuv Bhattacharya]

Quick question Champ
I’m working out of a small but reasonably equipped home gym (power rack, Smith machine, leg press, lay pull, about 500kg of plates, and dumbbells upto about 100lbs) issue is I’ve stalling on all my upper body pushing movements (lower body and upper pull is going from strength to strength but upper body push has been stalling for some time) in order to switch out my current movements I was thinking of adding resistance bands to my incline smith, flat Smith, and decline smith rotations – just wanted your two cents on whether this type of resistance curve variation will be of any use?

[Kaustuv Bhattacharya]

Hey JP

I love the little gizmos you take with you to the gym so that the machines can keep up with you!
I was wondering if you could let us know where you got the pin adapter device you use on weight stacks?

[Kaustuv Bhattacharya]

Hi Jordan

I noticed you cycle weights for your main lifts to some degree – saw a post a quite a while back where you mentioned different targets for deadlifts across different workouts. I find this approach interesting – as it prevents you from burning out from a constant beat the logbook mindset. Could you please shed some more light on how you approach this load / intensity cycling to ensure continued progression over the long run?

[Kaustuv Bhattacharya]

Hey Jordan
Had a rather long question on the previous page, if you get a chance let me know!!!

Thanks brother

[Kaustuv Bhattacharya]

Hey JP

Had a quick question. I think from a physiological perspective we can agree that a muscle’s function is to shorten between its insertion and origination resulting in a joint action. For the most part almost all key joint actions (with some exceptions) can be addressed with compound movements – these have the additional benefits of allowing greater Loading therefore greater mechanical tension and potentially higher levels of microtrauma. For example horizontal shoulder adduction can be achieved with a press or a flye. In both movements the humerus movement is almost identical. As I see it, a flye would only make sense when elbow extension is compromised – given the advantageous Loading capabilities of a press over a flye. With that in mind what’s your thinking in including movements like flyes?

[Kaustuv Bhattacharya]

Thanks brother! For a natty with decent genetics I figure that’s enough volume esp. @ 2x a week frequency – I’m guessing you’re on board with that conclusion

[Kaustuv Bhattacharya]

Hey JP
I recall reading in one of your posts that you mentioned if you’re trying to put as much tissue on to a client as quickly as possible you’ll limit their exercise rotations to about 2, IE in a PPL format there would a Push workout A and Push B, a Pull A, and a Pull B, e tc.
If that’s indeed the path / approach would the routine listed below meet the requirement or would you add / subtract some things. Would love your two cents on this.
Push
A. Flat Smith B. Shallow Incline Smith
A. High Incline DB Press B. High Incline Barbell or Smith Press
A. Close Grip Bench / Dips B. Press downs on a lat tower
A. Cable Lateral Raises B. EZ. Upright Rows

Pull.
A.Smith Deadlifts B. Floor Deadlifts
A. Barbell Rows B. Smith Rows
A. Weighted Chins B. V Bar Pulldowns
A. Barbell Shrugs B. Smith Shrugs
A. Machine Curls B. Spider Curls

Legs
A. Leg Press B. Hack Squats
A. V Squat B. Leg Press Variation
A. Leg Extension. B. Leg Extension
A. Leg Curls B. Leg Curl Variation
A. Standing Calf Raises B. Seated Calf Raises

All sets to failure.
Ideally 2 top sets, 1st set in the 4 to 6 range, second set ~85% of first top set 8 to 15 rep range

Thanks Big Guy

[Kaustuv Bhattacharya]

Thanks for your response JP

[Kaustuv Bhattacharya]

Hi Jordan
Had a quick question on training volume. After warming up when I’m ready for my top sets and have a target rep range there are days when I’ll absolitely smash the first one and get my reps. Keep plenty in the tank, back off, rest and add some more weight to the bar and do a second set. Some days the first set itself will do me in. I understand that intensity dictates volume, but is there a minimum volume that you’d say is a good rule of thumb to use for major body parts – chest, back, legs? Thanks man.
Joshua

[Kaustuv Bhattacharya]

Hey Jordan

All the best!

Quick question on using zig zagging between movements. You used to used to zig zag but now are following a more traditional almost reverse pyramid style of straight sets. Any reasons behind this particular change?

Did You feel zig zagging impeded you from lifting the heaviest pound ages possible or is it simply variation for variations sake?

Thanks

[Kaustuv Bhattacharya]

I’ll lay out an example of what the workout looks like

From today’s log

Palms Up grip ez barbell rows
305lbs x 7
285lbs x 7

Deadlifts
395lbs x 7
350lbs x 7

Weighted chin ups
BW plus 25lbs x 7
BW plus 15 lbs x 7

Dumbbell curls
40lbs per arm x 7
30lbs per arm x 7

Since I hit my target reps on everything I’ll add 2.5lbs per side to everything next cycle of 7 reps.

Next pull workout my target will be 5 reps building on the weights I had set up as my five rep max from the last pull workout.