[K-Antoni]

Still since here just feeling drained all the time so I’m going to get my bloods done and tested do you guys think I may have crashed hormones from low body fat % as I go into and start a workout and feel how I used to at the end of the workout.

Nothing is flowing music does nothing no Adrenaline or pump to train feels monotonous af. Feel like I’m dragging my self around the gym floor. I’m up from 70kg to 75kg gaining 0.4kg on average per week so I know it’s not a lack of calories do I just need to keep pushing weight up until I feel normal? I feel lost and confused can someone please help I’m following the recommendations of 2-4 sets start with weekends upper lower split I’m even running it 2 on 1 of 2 on 2 off so added an additional rest day within the week and still feel things overwhelming drained feeling I’ll post my split below but not sure what else to say or do at this point

[K-Antoni]

@kubacielen would you recommend hip hinge/deadlifting on both lower days for example lower A and RDL then lower B and SLDL or should I do lower A RDL then lower B lying leg curl for example

[K-Antoni]

Hello mate, rate of weight is slow and efficient, keep that like this.

It takes time, once u will reach the + 10kg show us the update and we will tell u if you need a slight step back or if you are still go to go

Thank you

[K-Antoni]

This rate of gain isnt excessive at all especially off the back of a diet phase. Nice rate of gain.

You will feel better, you will perform better, you will recover better. Keep taking it slow and steady as Jordan states over the next 24+ weeks and you will build some solid muscle.

Don’t overthink it. Get strong, enjoy the process.

Thank you what rate of gain do you recommend ?

[K-Antoni]

Take 24-30 weeks from here to get to 82/83kg , go slow. That’s it . It doesn’t need anymore discussion at all . All you have to go is nod and do it . If you just keep coming back with more questions , more excuses you create for yourself, you’re just fucked . Nod, 82/83 come back in 30 weeks and post the pics . Make sure your seeing PO in sessions

Thank you will do 🫡

[K-Antoni]

Fully agree with the gents above and also I am very glad to see after all this time and advice from all on here you have finally decided to take it onboard.

Take your time

Current rate of gain is perfect

Simply rinse and repeat for 25-30 weeks

So a gain rate of 0.2-0.5kg per week is good?

[K-Antoni]

Any advice would be appreciated

[K-Antoni]

@Jordan_peters if there was a couple things you would say to focus on what would they be in terms of maximum muscle mass and to help me make a decision on choosing upper-lower or push,pull,legs

[K-Antoni]

So would you say the frequency is irrelevant?

[K-Antoni]

I would just run the single first and asses progress and recovery – you can then likely create a second based on that – As even using similar exercises you could always change the order of things to put more focus on different areas.

For example n your lower A – you could create a lower B and simply put lying leg curl after biceps – then extensions if you need it for knee health or leave till later if not – then do front squats or a Bulgarian squat if kit is limited.

lots of options bud.

Same with Upper – Start with a Db press or if arms are a focus start with some arm work – or if back is a focus start with back. As per all explanations on the site the idea here is to prioritise areas you feel you need or want more focus on or simply rotate between sessions focus so all gets hit equally.

Triceps – would depend on your recovery and what you want to do. For myself after all that pressing elbows wouldn’t take another compound however I have some clients that can and do another compound there for triceps – however in the second Upper session it may just be 2 isolations movements – please see my initial point in regards to how you spread volume etc

Thank you for the response I’ll take all of it into consideration and apply it 👊🏽

[K-Antoni]

Didn’t mean to write 24 I mean 4 sets abs 4 sets calves

[K-Antoni]

@Hilly never mind i have just seen your response on my other post thank you again 🙏

[K-Antoni]

@Hilly

[K-Antoni]

Hey bud so…..this all just preference again. Does this set up currently feel good? Are you progressing? Are you enjoying it?

Personally I prefer an isolation move before my compounds. For example lower A for me would run.

Seated ham curl

Leg press

BB squat (higher rep set)

Leg extension

Adductor

Calf

Or you could do the BB squat as your main compound after ham curl and then SL press as you stated. Then put bilateral leg press in lower B

Lower B – I’d potentially swap ham curl and RDL round then leg press and I would opt for a split squat variation or lunge.

Lying ham

RDL

Leg press

Split squat

Adductor

Calf

If you mean your only doing 3 sets of biceps a week. That can be more. 3 sets per session minimum twice weekly it’s doesn’t take a lot from you from a rlot covers demand or time demand.

I agree With Nath here and this is how I would have it laid out.

If your doing 1 all out failure set for each exercise and hitting legs twice a week then that is sufficient volume imo. [/quote]

@Hilly Thank you, and in regards to bicep volume/working sets I do one exercise at the end of upper so UPPER A is 2 sets BB bicep curl and UPPER B IS 2 sets DB preacher curl should I add an additional exercise or just do 3 sets on each of these exercises?

So is there a “MEV” so a certain amount of volume is required? Because I had the understanding that intensity of exercise was all that mattered so if I was doing 2 sets twice a week so total weekly volume being 4 sets that I’d see the same growth as if I did 6 sets or 8 sets so long as I’m progressing my lifts? As volume isn’t the driver of hypertrophy but intensity and progressive overload is [/quote]

Start with the Lower volume on biceps n work up

Just to blow your mind also

There is a good chunk of science that shows

Minimum effect volume – 6-8 sets

16-18 sets – was significantly better at muscle growth signs n results

This was failure sets per week per body part

The bit I know you will struggle to accept

You need to find what your body works best on and your mind [/quote]
Thank you for educating me I appreciate it.

So I do 2 sets for biceps,and side delts at the end of upper if more volume is better so long as you can progress and recover from it should I try 3-4 sets and see what recovery is like ?

[K-Antoni]

So if I’m progressing let’s say on something as low as 2 direct sets of bicep work every 6 days and my lifts are going to do I change anything or just stick with it until I stall and at that point add in additional sets so 4 every 6 days 2 sets every 3 sleeps in U/L/R repeat