[Kian]

Whether it’s RIR or top set back off set it’s really just down to what’s the appropriate amount of volume that you can do that you can still recover from. This will vary depending on how strong you are and how far along you are. Someone like Jordan doing 5 plate smith presses is going to need less amount of sets than someone doing 2 or 2.5 plates on the same exercise. Start with 3 sets following your RIR if you choose with the last set to failure, see how long it takes you to recover. Adjust up or down as needed with your own recovery capabilities.

You don’t have to taper as the meso goes on if you are staying at or around what your maximum recoverable volume is, you’re just always on that line until a deload is necessary. But keep in mind your volume may fluctuate depending on how your recovery stays in play. (Sleep, stress, nutrition, etc)

Personally on deloads I keep calories the same often, the point of a Deload is to try and get rid of fatigue and keep just enough stimulus to stay primed for the following push again.

Best of luck, get massive 👊

So would you say do as much volume as possible as long as I can recover from it so do my MRV if that’s 2 sets or 4 sets stick with it until I stall and need a deload ? @Jordan_peters

[Kian]

I figured I’m going to put stiff leg deadlifts in lower 2 and re arrange the layout of exercises to fit the deadlift

[Kian]

Choosing an Upper/Lower split here would be a good idea if you want more frequency all round. Run it while you can still get some progress from it and recover well.

I like the top set and back off approach with varying rep ranges and taken to failure. There’s no need for multiple sets using the RIR approach before reaching the top set in my opinion, as you’re just accumulating more fatigue before reaching your actual failure set, which will likely result in a less productive set.

I can’t watch the upper/lower programming section just yet but what is your opinion on me doing 2 different variations on upper and the middle one more arms focused starting with heaving dips and shoulder presses

So this is the plan I have so far

Upper 1
-BB bench press
-Chest supported row
-INCLINE CHEST PRESS
-SINGLE ARM LAT PULLDOWN
-OVERHEAD CABLE TRICEP EXTENSION
-INCLINE DB CURL
-LYING CABLE LATERAL RAISE

LOWER 1
-CABLE ROPE CRUNCH
-SEATED CALVE RAISE
-ADDUCTOR MACHINE
-SEATED HAMSTRING CURL
-LEG EXTENSION
-SMITH SQUAT
-LEG PRESS
-LYING HAMSTRING CURL

ARMS & shoulders
-WEIGHTED DIPS
-HAMMER CURLS
-CABLE TRICEP CROSS OVER
-PREACHER CURL
-MACHINE LATERAL RAISE
-LYING CABLE LATERAL RAISE
-REVERSE PEC DECK FLY
-SHRUGS

Rest

Lower
-CABLE ROPE CRUNCH
-SEATED CALVE RAISE
-ADDUCTOR MACHINE
-SEATED HAMSTRING CURL
-LEG EXTENSION
-HACK SQUAT
-LEG PRESS
-LYING HAMSTRING CURL

Upper
-INCLINE SMITH PRESS
-NEUTRAL GRIP LAT PULLDOWN
-PEC DECK FLY
-SINGLE ARM CABLE ROW
-CABLE PULL OVER
-KATANAS
-INCLINE DB CURL
-LYING CABLE LATERAL RAISE

Rest

[Kian]

Whether it’s RIR or top set back off set it’s really just down to what’s the appropriate amount of volume that you can do that you can still recover from. This will vary depending on how strong you are and how far along you are. Someone like Jordan doing 5 plate smith presses is going to need less amount of sets than someone doing 2 or 2.5 plates on the same exercise. Start with 3 sets following your RIR if you choose with the last set to failure, see how long it takes you to recover. Adjust up or down as needed with your own recovery capabilities.

You don’t have to taper as the meso goes on if you are staying at or around what your maximum recoverable volume is, you’re just always on that line until a deload is necessary. But keep in mind your volume may fluctuate depending on how your recovery stays in play. (Sleep, stress, nutrition, etc)

Personally on deloads I keep calories the same often, the point of a Deload is to try and get rid of fatigue and keep just enough stimulus to stay primed for the following push again.

Best of luck, get massive 👊

Thank you for the response I appreciate the help 👊🏽

[Kian]

If you lean towards upper/lower because of frequency then go for it buddy . I’d programme straight sets in different ranges yes , because they are easier to recover from as opposed to intensifiers

Thank you for the response I was also wondering about RIR I used Mike Thurston app and noticed he follows an RIR approach where he would do 3-4 sets on most exercises and he said he would leave one or two reps in the tank and if your advanced take the last set to failure what approach would be better a top set back of set with varying rep ranges or the RIR approach

[Kian]

Here I would get consistency. Set step target 10-15k is a big difference. Then with food stick to a set plan then you know exactly what you are eating. Until you are doing this you are not dieting you are thinking about it but not doing. Get after it and then keep us updated in a few weeks time

Okay thank you for the advice I will do

[Kian]

Firstly do your due diligence as you’ve stated and get water tight with all foods so you aren’t skipping up anywhere. And then give it time. At least 2 weeks before an adjustment needs to be made calorie wise.

Okay thank you

[Kian]

Just try it out bud and see how you get on with it recovery, progress wise etc. form some feedback and then report it back here and we can further help you tweak based on that!

Okay thanks

[Kian]

I would just cut until you can see all your abs – then grow until you cant and repeat the process.

Dont over complicate it 🙂

What body fat % would you estimate that I am at [/quote]

15-16% potentially but does it matter what the number says? Its just a number and the number looks different on us all due to varying amounts of body fat.

[/quote]
That’s very true thank you

[Kian]

Can you post the training in comments please so I can see clearly

Yh no worries

[Kian]

Struggling to read this bud, if you can post the sessions along with what days you will train what bodypart please

I follow a push pull rest legs rest and have 2 variations for each day

[Kian]

Is this better

[Kian]

Hi Kian.

You’ve stated in a different thread that you’ve been dieting for one week. This isn’t enough time for your body to become stressed or warrant increasing calories and having a diet break. Give your body time to adapt, then if you’re not dropping fat, you need to reduce calories further and/or increase your output. You’re simply not in a deficit if you aren’t getting leaner.

Make sure you are tracking your diet accurately, weighing everything out and staying consistent with sources and products.

There’s plenty of room here to increase your cardio frequency and duration too, so I would look to doing this first when you need to make more changes.

Okay thank you

[Kian]

I would say that you need to get a bit leaner to be able to push calories up just yet. There isn’t a specific time frame for weight loss. If you haven’t got a stage time in mind I would take it steady losing weight around 2lbs a week

Slowly add in cardio or drop food first to achieve this

As I was doing a mini cut my calories are at 1500 and my cardio is at 4 x 30 mins on the elliptical machine my step count is 10-15k and I’m loosing just under 2 lbs a week would you recommend just sticking at this till weight loss slows

[Kian]

I would just cut until you can see all your abs – then grow until you cant and repeat the process.

Dont over complicate it 🙂

What body fat % would you estimate that I am at [/quote]
Would roughly a 10lb drop be a good target