[kbb]

hello mate! I followed your log here and on NBW, just wanted to check on you and your recovery. How are things going? Recovering better?

[kbb]

when someone trains with an upper-lower-off split and having 2 or 3 rotations, do you think that a hip hinge movement (either a deadlift variation or a hyper) is neccessary in every rotation for complete hamstring development or a rotation with only a leg curl is ok as long as there is at least one hip hinge in the other rotations? Assuming the level of the person is intermediate.

[kbb]

Thanks everyone !!

[kbb]

No issue food will last all day as normal, get some ice packs if your cautious , it would only go off if it’s super warm

thank you Kuba!

[kbb]

the stuff you are not happy about with your training does it have to do with your latest ig post where you talk about the mechanical advantageous positions or something else?

[kbb]

ATM i am a bit less , but i feel it a lot ! Im
Fucking tired but I have so much work on that I just don’t have the time to get 10 . I’m just about to go to sleep now though so I will be close to 10 tonight as I am fucking battered

do you believe that there is an individual sweet spot for sleep depending on the person or is it the more the better? Becuase rarely it’s ”the more the better” with anything in bodybuilding. I’m not saying you said either of the 2, just curious on your opinion.

[kbb]

imo you dont NEED a rear delt movement as you will get plenty of stimulus from the back work, but if you feel you want to add a rear delt movement is not wrong either, as long as it doesnt take away from the quality of the rest of the work. you can add it before or after arms.

Jordan templates are almost the same here on the educational videos and the youtube / ig posts the differences are minor, they seem big to you because you try to see programming in a black and white manner – like 1, 2 ,3 ,4…thats THE WAY…thats how you MUST do it…which is not the case for programming, it should be fluid and based on the individual and the context, theres not only 1 right way and anything other than that is wrong, thats not how you should look at it. But its understandable that you try to see it like that at the start since you try to make sense of it all.

Just pick one of the 2 templates either here or the ig post and stick to it, then make adjustments if you need to based on the feedback you get from YOURSELF.

Hope this helps.

[kbb]

Hello Kuba, hope you are doing well!

If I want to finish my upper back rows with kelso shrugs should I do it on every set or only on last one?

I do 3 sets of rows and im on an upper lower off split.

You can extend the set on each set if it doesn’t cause issues with recovery

If your already on brink of recovery then only do it on one set not all[/quote]

Thank you!

[kbb]

Hello Kuba, hope you are doing well!

If I want to finish my upper back rows with kelso shrugs should I do it on every set or only on last one?

I do 3 sets of rows and im on an upper lower off split.

[kbb]

Haha yup , and in what world are we ever going to standardise that? 🙂

haha true! rows it is, thanks again and have a great day!

[kbb]

Yes the lat will still do a ton of work there as your elbow path is towards the hip. You can’t bias the upper back in a pulldown unless you did it like some strange face pull

Thank you very much, I appreciate your help! I’ll stick to the rows:)

Tbh in order to feel mainly my upper back on a pulldown I lean so back that is almost a row anyway lol.

[kbb]

one last question, when people do a wide grip pulldown including a scapular retraction then (what i had in mind when i said upper back pulldown) is there essentially no particular bias? both lats and upper back work to a similar degree?

[kbb]

For the upper back , the more we flare the elbow in a row , the less the lat can work , so the more the upper back has to work .

Applying that knowledge to a pulldown , how are we biasing the lat less? It’s very hard to do on a pulldown

IMO training the upper back with a row is always going to be a superior movement . So in upper have some pull downs where you can train the lat and then you get some inadvertent cross over to upper back , and then do some rows of sort – machine / chest t bar , and bias the lat less so hit the upper back more 🙂

thanks a lot Jordan!

[kbb]

Thank you!

[kbb]

did you notice anything you did different that helped you manage stress better compared to the past? (mindset, habit, supp, etc.)