[kbb]

Hi Kuba! I wonder if you could give me your thoughts on my training split. I know you are a busy person and what I’m asking can take time so I’ll understand if you don’t have the time for that, no problem:)

Below is my current taining split. It’s an upper/lower split I’ve been running for 5 weeks now with some slight modifications along the way as I try to make it better. A little context: I’ve been lifting since 15-16 years old, I’m 23 now but I really did not know what I was doing most of these years (bad programming, no idea of progressive overload, no logbooking, no diet, bad sleep, everything you can imagine was bad and sub optimal the least). Last couple of years my training was mostly powerlifting and everything I know about programming is mostly that. Last couple of months I switched to bodybuilding and did full body every other day so I get a little more familiar with this kind of training until I thought it was time to bump up volume a little bit so here I am at upper/lower. It’s a very basic split as I have minimal equipment at my gym atm. Also as I said, I’m new to this kind of programming so I have no intesity methods or anything like that as I really don’t think I know how to properly program them in. Sorry if the programming is horribly bad, but that’s why I need your help :p.

*I’m in a gaining phase for 9 months now, maybe a mini cut in a couple of weeks and then we push again for couple of months

**I manage my diet, sleep, stress etc. pretty well now

***My weak areas are lateral head of the shoulder and upper back (back thickness in general), my strenghts are arms especially triceps and lats (width)

****The darker boxes are exercises that I repeat in both rotations because of the minimal equipment. I repeat it them in every variation of the same workout eg upper a1 -> upper a2, lower 1 -> lower 3, etc.

*****bench rd rows= rear delt

[kbb]

Insecurity comes from lack of knowledge in my opinion with coaching, once you are confident in your own ability as a coach and your knowledge you won’t give a shit about what anyone does or things it will be all noise.

If you are not confident in your methods or your knowledge you likely need to focus on gaining more experience and knowledge.

I felt this way back in 2017 then I started to really dig into as much podcasts and educational stuff as I could

I then paid and done a course every single year since 2019, something I don’t see many do as they just focus on working with large numbers of clients which is epic but to me if you don’t have time for self development your growth as an athlete and a coach is limited

Once your knowledge base is strong confidence will never be an issue when it comes to coaching.

Yeah I see everyone coaching all the time and I’m like…where do you find time to actually learn something new and develop or even repeat what you’ve already learned? Thanks Kuba! I’m gonna continue the knowledge grind and the issue will be gone over time along with some experience I guess:)

[kbb]

Hi Kuba, so this might be me overthinking but, if we are on a surplus we know that if we progress our lifts with standardized form over time then it’s a sign that hypertrophy is most likely occurring. When on a deficit, where most say we can not build muscle, if we still progress our lifts, then what does this mean? I know that progressing a lift is not only dependent on new muscle mass, but I wonder, could that be that some hypertrophy occurred?

[kbb]

So, could anyone give me an opinion here? Thanks in advance guys!:)

[kbb]

Hey Kostas, I definitely agree with the suggestions above id say between 2-4 hours however this also depends on the amount of food you are consuming/ how many meals/ how your day/job/lifestyle is set up for it

Thanks:)

[kbb]

I eat every 2/2.5 hour

6 meals in a shorter window so I can sleep for 8-9 hours

Yeah makes sense with the amount of food you eat I guess. Thanks Kuba!

[kbb]

I guess this really depends on what you are trying to achieve and what exercises you get on with. Eg if upper chest is focus then yes 2 variations of incline press and select 2 that are most effective for you however if no particular focus nothing stopping you do incl one rotation and flat another for example…
Also have to consider selection of exercises in terms of order in workout as 1 push might be more chest focus and the other more delt focus

Tkank you!

[kbb]

Thank you guys!:)

[kbb]

Post it again here, you have already made another post ?

You are right, here we go:

Hi guys! I really need some help here. Below is my current taining split. It’s an upper/lower split I’ve been running for 5 weeks now with some slight modifications along the way as I try to make it better. A little context: I’ve been lifting since 15-16 years old, I’m 23 now but I really did not know what I was doing most of these years (bad programming, no idea of progressive overload, no logbooking, no diet, bad sleep, everything you can imagine was bad and sub optimal the least). Last couple of years my training was mostly powerlifting and everything I know about programming is mostly that. Last couple of months I switched to bodybuilding and did full body every other day so I get a little more familiar with this kind of training until I thought it was time to bump up volume a little bit so here I am at upper/lower. It’s a very basic split as I have minimal equipment at my gym atm. Also as I said, I’m new to this kind of programming so I have no intesity methods or anything like that as I really don’t think I know how to properly program them in. Sorry if the programming is horribly bad, but that’s why I need your help :p.

*I’m in a gaining phase for 9 months now, maybe a mini cut in a couple of weeks and then we push again for couple of months

**I manage my diet, sleep, stress etc. pretty well now

***My weak areas are lateral head of the shoulder and upper back (back thickness in general), my strenghts are arms especially triceps and lats (width)

****The darker boxes are exercises that I repeat in both rotations because of the minimal equipment. I repeat it them in every variation of the same workout eg upper a1 -> upper a2, lower 1 -> lower 3, etc.

*****bench rd rows= rear delt

[kbb]

I would say this depends on how high you’ve pushed your weight up and for how long.

If you’re still in relatively decent condition and only been gaining for a short time, then running a ‘Maintenance’ phase first would make sense to ensure you solidify any muscle gained, before entering a cut.

If you’re coming to the end of a long gaining phase and have pushed weight up considerably, losing condition, then I’d jump straight into an aggressive cut and tidy up.

Thank you guys! And what about after the mini cut? Jump at previous surplus calories or increase little by little?

Get back into a slight surplus straight away by reducing output and increasing calories, but from there increase calories gradually.[/quote]

that cleared things a lot for me! thanks again!

[kbb]

I would say this depends on how high you’ve pushed your weight up and for how long.

If you’re still in relatively decent condition and only been gaining for a short time, then running a ‘Maintenance’ phase first would make sense to ensure you solidify any muscle gained, before entering a cut.

If you’re coming to the end of a long gaining phase and have pushed weight up considerably, losing condition, then I’d jump straight into an aggressive cut and tidy up.

Thank you guys! And what about after the mini cut? Jump at previous surplus calories or increase little by little?

[kbb]

Remember this extends to everything !

– certain exercise form/ execution
– drug choices , drug totals
– food choices , macro breakdowns etc etc

Some exercises I do in certain ways and I literally couldn’t give a fuck if someone thinks that’s wrong , I have been doing this too long, built too much muscle and I know that way to execute it is right for ME , I won’t tell them to change their way if they have had the same process of feeling things out for them etc etc etc ?

Yes. That makes total sense. It’s just the fact that sometimes, because I want to be a coach in the future, I try to generalize stuff in order to have recommendations to give to future clients or to have a solid starting point for them and then adjust from there, and in my effort to do so, sometimes I forget that the point is to find what works best for the specific individual each time.?

[kbb]

It’s not stupid buddy, I have to remind everyone on here to try things. Because if you said to me you tried it multiple times and felt no benefit , then I would smile as then you have worked out exactly what is right for YOU , and then no one can argue with that , and then you don’t need to persuade anyone else to eat more or less, as you should only care about what has worked for you . I would try the amount on the diet planner and see if that brings a benefit . Always always try to work out what feels gd for you and then once you do, anyone else’s opinion doesn’t matter ?

Appreciate it! Thank you for your time!?

[kbb]

Because it works . My advice in general with things like this is to try everything , I remember being an 72kg 17 year old reading Dante’s stuff and seeing him advocate 500g protein a day , i then thought , ok I’m going to do the things people MUCH bigger than me are advocating and then decide for myself, however if I just make a conclusion , like you have , based on absolutely nothing , how will you ever know if pushing protein works to get truly big? Just something to think about ?

Yes that makes a lot of sense actually and makes me feel a bit stupid because it’s very simple?. I like your way of thinking a lot and I want to learn as much as possible. You are the reason I’m a member here. 🙂 So since you are MUCH MUCH bigger than me, where would you cap the protein intake in general? (I’ll start where the diet planner recommends, just asking to have a general guideline/recommendation in mind?)

[kbb]

Then what is the question? If you already know the protein total you want to run, run it ?

The question is if there is any reason for that amount of protein, one I do not know, the rationale basically.