[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

[K-Antoni]

Hey buddy,

There will be no difference is swapping to leg presses around in the sessions as you will still be doing equal work on the single leg presses.

I personally like starting with a seated leg curl or lying ham curl then move onto your compound movements.

The best volume is what you can recover from. Start with 1-2 working sets on your compounds and 2-3 isolations exercises as your MEV and then adjust volume where needed.

@phoebegoodwin Thank you for the response,

so is the goal to do as much as you can recover from so for example theoretically let’s say I do 1 set on squats and I’m progressing weekly but I could be doing 3 sets and still be progressing. So are you saying I’d see more growth from 3 sets than I would 1 set ? So more volume is better if you can recover from it ? But my question is doesn’t that just bring more recovery demands and no additional adaptations as the adaption is me getting stronger and progressing? So should I not be trying to see how low I can take my volume and still progress?

[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.

Thank you for the response I’ll definitely swap my leg days around how you have recommended and add in a split squat on LOWER B

I’ll probably keep RDL and BB squat first as I want to prioritise just getting strong on these exercises and chasing progressive overload

[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

[K-Antoni]

Agreed , total rest and sleep and slow nice walks , that’s literally all I ever do, I nap on rest days , and I do my walks

Thank you for the response, once recovered from this it opens another question if I start my cut for a holiday at the end of December is bulking still worth doing if it will only be for 3 weeks or am i better off just sitting at maintenance thanks again

[K-Antoni]

I’ve been so confused as everything has been tracked and managed as I’m ocd and like everything to be tracked. So when I took a deload and was still not recovered I was confused then I upped calories and droped training volume and still saw no improvements I was sure it was something more.

So thanks for the advice and sorry for the constant spam and whining lol but explains why I’ve felt so week and like a kitten, if I have a sinus infection

[K-Antoni]

You simply need to rest

Sleep / rest and do your steps

Don’t lower calories

Don’t do cardio

Or any of the stupid shit people do when trying to “recover” that isn’t conducive to recovery

You recover more / better by doing less

Thank you, I think I may have some form of a sinus infection which will explain why I’ve been feeling this way and wasn’t aware of it I’m going to get it sorted and get antibiotics thank you for all the help

[K-Antoni]

Hey buddy is this current body comp?

Yes, those pictures are all within the last 4 daysb

[K-Antoni]

What’s your goal, What’s your ideal look do you want when going away to Dubai?

An aesthetic physique, lean and muscular

[K-Antoni]

Honestly its getting so old repeating ourselves bud – your mad lean – keep bulking right till Dubai – based on the 999 pics you have posted so far your not going to get fat at all and will go away looking great to Dubai

Thank you for the help