Hi guys, i wanted to put a post on to help me and others who are using an Upper Lower Training split and How to best go about setting it up after all the new social media content coming out.

I know you will see this and just think im over analysis but i want to actually put some thought behind my training and understand why it is im doing… Read more

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I have a question around body fat %

So I managed to get pretty lean in the past but i believe I store the majority of my body fat in my torso (stomach / lower back) my legs stay lean like I can have defined quads and my abs be blurry.

I’ve realised recently my hunger is wild and I think it’s due to 1- I haven’t pushed up body weight in a… Read more

Hi guys,

I’ve been re watching all the education series and love how JP talks about training I haven’t heard anyone be able to explain it better.

I see many of the big body builders claim that weekly total volume is all that matters but after watching JP talk about volume I feel makes a-lot more sense really focusing on quality and… Read more

My analysis of the last two years — after watching one of AJ Morris’ videos where he has made me realise something. He talked about the importance of allowing the body to recover after prep as a natural and about not competing too often.

In my first 1–2 years of training I was eating a lot, my metabolism was high, and my training… Read more

Current stats and condition: 76kg, 6ft 1, 22 yrs old

Im away on holiday right now when I comeback I want to go into an off-season and do this shit properly and actually put some muscle on 30-40 weeks gaining 0.1-0.3kg per week

I understand the principles 1: take weight up slowly 2: stick to a plan and progress lifts

I’ll keep my question straight to the point will i benefit from much from… Read more

If the goal isn’t fat loss what is a good recommended base of cardio in an offseason?

Should you do any, Or just prioritise daily step count?

I know this will be personal depending but if there was a recommendation on if it’s needed or not what would your guys advice be?

Is it for some people they just can’t maintain a lean physique?
As I have just recoverd from everything i previously spoke about, got lean again for my holiday and I binged, I feel drained training sucks.
Even after upping food I don’t understand as I made sure to not get excessively lean this time, out of caution from before it’s just so sad… Read more

I’m looking for feedback on a few programming
decisions in my current Upper / Lower split.

I understand that at my current level I don’t need much volume to create an effective stimulus, which allows me to keep frequency high—roughly 2–3 sets per muscle, 2–3× per week. Because of this, I’ve intentionally removed any “fluff” or redundant… Read more

Hi guys,

I’m posting to get some objective feedback on how best to maintain my current level of condition while slowly adding muscle.

I’ve reached a physique and level of conditioning I’m genuinely happy with for the first time. That’s been a long road — I previously went through a pretty dark period where I crashed my hormones and… Read more

I’m currently running a Push, pull, legs, rest, upper, lower, rest. If my goal is maximal muscle growth what difference would these two factors have?

So in my current split I have BB squats, BB rows, BB bench press etc on my PPL days and my Upper day is more “optimal lifts” T-bar row, incline smith etc I’m wondering would i benefit from… Read more

I don’t want over analyse and slow my progress, but I want to know what is the correct way to be lifting? What should I be focusing on if muscle mass is my goal?

Is it a case of just:
– full Rom
– controlled eccentrics
– “explosive” but controlled concentric?

Should I be focusing on feeling a muscle or initiating a movement with a working… Read more

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Photos of current body composition

hi guys I hope you are all well!

I wanted to stay by saying thank you for the help and guidance you guys have offered so far.

Since going through that dark period of time I’m now feeling good again, bloods came back perfect and no issue with my eating.

I wanted to ask for some guidance on weather I should sit at maintenance and or a slight… Read more

Blood test results

Physique changes

I’m feeling pretty lost and worried and hoping someone here might have some insight while I wait to see doctors.

I’ve noticed yellow/orange colouring in my hands (others have pointed it out too), along with weight gain and muscle loss, especially in my arms and legs. This has hit me hard mentally because training is my life. I train 4–5x per… Read more

Leading on from my previous post

This is everything I’ve learnt from the TBJP site and does this pretty much simplify bodybuilding

– slowly taking weight up over a long period of time until you need to pull body fat down, eat a enough protein

– Train fucking hard, progress your lifts with what ever split, rep range, exercise selection etc… Read more

I feel very lost and that building muscle is so complicated with all the conflicting studies and evidence going around, creates a lot of anxiety like everything I’m doing is wrong as everyone is conflicting one another with volume, frequency etc all seems to be so complicated

If any of the great coaches can answer this it would be really appreciated.

I’m going into my “off-season” / gaining phase where i want to maximise muscle growth and for that I’m aware I need to do two thing 1- take my body weight up slowly +0.2-0.3kg per week and 2- progress my lifts.

Has your guys opinions changed on bulking or the size… Read more

So since I’ve got my blood results back I’ve put my calories up to 2400 from 2000 to allow hormones to regulate and allow my body to drop stress / fatigue my weight seems to be holding at 77.5kg which is the weekly average of my final week of cutting. I have decided to end my cut due to my blood results and low testosterone

My results:
Total… Read more

Here is my current body composition I was hoping to get leaner around 10-12% bf before going into a gaining phase but I don’t think this is an option now.

Hi guys I have finally gotten my blood results back, which explains my huge swings in mood, anxiety etc and body image issues (softer physique, less muscle more fat)

I need advice what do I do now?

I am 22 years old, natural and I want to know what is best for me now what should I do?

I was planning this put calories back to maintenance,… Read more

Hi guys I hope you are all well.

I have a question around exercise execution and I wonder what is correct as I have tried both the first one is I have good form but I just focus on being agressive and moving weight, the second one is I’m really focused and thinking about what I’m doing initiating the movement with the working muscle and keep… Read more

Hi guys I hope you are all well!

I have a question when training upper lower if I’m going into my sessions and not feeling that agressive ness and feeling of lolling I’m currently on UL 2 on 1 off and have my sessions structured how JP recommends so volume is all in the correct place 2-4 sets per muscle etc.

So due to my bio feedback would… Read more

this is me November 2020 at 82kg 20% body fat roughly with the softer physique my starting point/first year lifting vs me in September 2024 77kg maybe around 10% body fat after 4 years of consistent training so I calculated it and roughly I’ve gained 6kg of muscle in 4 years of training?

Is this a good rate or normal? And what do you guys think… Read more

This is me now

1st pick is 85-88kg 2nd picture is 82kg third picture is 75kg and the last one is 72kg

This is effecting me quite badly and I really do feel lost so can someone please guide me point me in the write direction as this is really important to me I feel I have poured my heart and souls into this hit calories steps cardio never miss a session but yet I look worse!

I feel really lost with my physique and what to do, let me break down… Read more

And this was my starting point

This is me at the start of my “gaining phase” and me now

I’m curious how big can I really get as a natural as I see most of the highly rated people say you achieve 50% of your potential muscle growth within the first year and up too 80% after 3 years well l’ve been training for 3 years now and I only weigh 72kg when lean not really sure what body fat percentage I am maybe 10-12%

I’m curious how… Read more

Hi guys I’m looking for some advice about programming triceps in upper.

I’m currently programming upper and curious what your guys opinion is on press work in an upper session should I program a tricep compound movement like a tricep dip or close grip press if I already have a flat and an incline press in my upper session? Or will it be… Read more

I have some questions around training “style” and what you guys have seen to work the best with clients and yourself.

Keeping in mind with both style “intensity” and proximity to failure being the same would
lifting with a slow controlled tempo really focusing on isolating and feeling the target muscle being more muscle growth over being more… Read more

Is it paramount to have multiple rotations on U/L?
Is this just going to be better period?

As I’m curious for example a leg press will be better for most or is at least for me at isolating the quads due to the stability that is provided over a BB Squat same with an incline BB press and an incline Smith.

My question would be does it make… Read more

I really feel like social media and the whole “bodybuilding” space has become unenjoyable for me lately.
–
I used to *love* my training. I felt confident in what I was doing, I was seeing constant progression, and I just enjoyed the process. But now that my “newbie gains” are over, I know I need to be more meticulous with my programming and… Read more

Is this just part of bulking?

I’ve taken a slow gradual approach 0.2-0.4kg per week been doing it for 12 weeks now. And I just feel like I look like an absolute pudding 😭 I eat clean unprocessed whole foods yet I look super soft!

Only 4kg gained but look so different it’s crazy!

Not sure if this is just due to my lifting “age” / overall… Read more

I may of finally found what works for me!

although it’s against the “science ” and what’s said to be optimal I feel fucking invincible doing this split and I’m so excited to train and get stronger this has really lit a fire under my belly!

Running a push,pull,rest,legs,rest repeat I stopped running this awhile back due to studying and seeing… Read more

Can’t help but notice how much worse I look- I look as if I’m somone who has come a steroid cycle or something fatter smaller softer 😭😂 fuck sake im so lost and just really don’t know what’s to do so im just bulking and trying to get stronger

Hey guys,
–
i wanted to share a quick bulking update and get some input from you all.
–
I started my lean bulk on March 10th at 71.63kg (weekly average) and as of Monday, June 2nd, I’m sitting at 75kg — that’s exactly 12 weeks, averaging a gain of 0.28kg per week. Some weeks fluctuated with drops of 0.5kg and spikes of 0.6–0.8kg, but… Read more

I’m wondering based on my development full body or upper/lower.

Currently bulking and looking to put on as much muscle as fast as possible I’ve been running an UPPER,LOWER with two rotations A and Based on my development should I stick with this or do Full-body EOD.

Take your guys advice bulk is going well gaining at 0.2kg on average per… Read more

Check in from my previous post feeling a lot better enjoying my training and feeling strong again.

Excited to start pushing body weight up and really progressing my lifts!

That being said I want to maximise my off-season I know I have a tendency as the majority of people to over analyse everything but that being said I want to make a split… Read more

I didn’t want to admit this or come to terms with it let alone speak about it or post it publicly, I have no control over my eating at the minute.

I’m currently in the gym debating if training is the right decision or to rest until feeling normal so if anyone can get back asap would be great!

All jokes aside I’m like a crack head with food I… Read more

I’ve come to the realisation the route to all the problems I had been mentioning in the forums.

-poor recovery
-no pumps
-anxiety (other thinking splits/stupid things)
-no sex drive
-crazy hunger and binge eating
And so on

I was trying to maintain an unrealistic body fat percentage for me and my body clearly isn’t able to be this lean… Read more

Should you keep bulking past 14-15% body fat?
I probably started at around 10-12% body fat and now approaching 14-15% I started at 70kg and over the last 10 ish weeks I’ve gotten up too 75kg is it worth me pausing at this weight as I have the body fat stores to build muscle or should I keep pushing my body weight up?
And if so when should I… Read more

G

Would you make any changes or does this looks good?

Lower A
– bicep
– calve
– lying hamstring curl
-Smith squat
-single leg press
-leg extension
-adductor machine

Lower B
-bicep
-calve
-single leg lying hamstring curl
-RDL
-leg press
-leg extension

Only thing is I’m limited too is deadlift variations and lying leg curls due to my gym… Read more