Hi Kuba,

if I dont enjoy Upper Lower at all and need set days in a week, is Push Pull Leg 4 times per week still a good option? Would be 5 days to recover from session to session (sometimes 6). Or do i need to train 5 days? What is my best option in this situation?

Hello JP Forum:
When I walk outdoors in nature every day, I cover about 5 km and 5,000 steps in one hour. When I walk on my walking pad at 2.5 km/h, after one hour I’m also at 5,000 steps. Does this make a difference for dieting? Should it be evaluated differently because the steps had a different length and pace?

Thank you in Advance!

Hello JP Forum,

I have the following problem: I’ve been bulking for 40 weeks now and gained 35lbs, overall a really successful bulk. Now would normally be the time to start cutting and getting lean lean again. However, I would like to be lean lean in summer 2026, and if I started cutting now, I’d be done by February and then already a bit…

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Hey guys,

I’m commuting a lot during the week and can’t always train in the same gym. I’m running a Push/Pull/Legs split, but each gym has different machines (e.g. different chest presses, rows, etc.), which makes planning a bit tricky.

I see two possible ways to set it up:

Option 1: Each gym gets its own Push, Pull, and Legs day. So for…

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My entire shoulders are completely underdeveloped and weak compared to other muscle groups. How can I strongly prioritize them if I want a training plan that is performed on fixed days of the week?

Would really appreciate your help, thank you guys and girls!

To be clear: I didn’t wave to another person who was in the middle of an exercise or had just performed it. This person was taking a break from a set and was just standing there on his phone. And I looked at this person, who had nothing to do anyway, and signaled to come over. I think the person was already about to come over anyway, because…

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<pre data-placeholder=”Übersetzung” aria-label=”Übersetzter Text: To be clear: I didn’t wave to another person who was in the middle of an exercise or had just performed it. This person was taking a break from a set and was just standing there on his phone. And I looked at this person, who had nothing to do anyway, and signaled to come over. I… Read more

I was at the gym, and a man was arguing with his girlfriend – they were yelling at each other. At first, I didn’t really care; it’s none of my business. But then they started getting physical, pushing each other more and more. That’s when I waved over another person who was working out so we could say something and, if necessary,…

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Thank you guys, I increased my cardio and had a decent drop in my weigth the last days!

Hello Jp Forum,

are exercises like barbell rows, dumbell rows and cable Rows etc. better than on-arm lat pulldowns or one arm cable rows for people who still have less muscle mass and want to first build a basic foundation of muscle. I used back as an example, because its a topic thats discussed very often.

Thanks in Advance!

Hey JP Forum,

I am currently in a fat loss phase and eating around 1700 kcal daily (180P, 30F, 150C). On training days I bump it up slightly to 1850 kcal. I weigh 85 KG and want to drop another 5KG to set myself up for a solid lean bulk. I am training full body eod and doing 30 minutes of catio on the other days. Steps are around 9.10k per…

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Hey JP Forum,<br data-start=”163″ data-end=”166″> I’m currently in a fat loss phase and eating around 1700 kcal daily (180g protein, 30g fat, 150g carbs). On training days I bump it up slightly to 1850 kcal.<br data-start=”323″ data-end=”326″> I weigh 85 kg right now and want to drop another 5 kg to set myself up for a solid lean…

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Hello dear TBJP forum,

I have a question regarding the butterfly exercise. As soon as I straighten or almost straighten my arms while bringing my elbows/arms together, I immediately experience bicep pain, even with very light weight. Do you have any idea how I could avoid or fix this? If I don’t straighten my elbows but keep them slightly bent,…

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Hey, so the plan works really well for me for back and legs, but after 4 weeks, my pressing movements stalled, I reduced pressing volume still stalling. Also took 4 days off from training, made no difference, back and legs progress is great though, what would you do in this situation? I already reduced pressing volume to 3 sets total in upper…

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Hey Kuba, if you wanted to bring up your upper body, would you ever consider, going back to your Push/Pull/Legs/Off/Push/Pull(Density) split? I know you couldnt recover from it in your prep, but now that you are in a off season and recovering from 3on 1 off, couldn’t you also recover from this split?

Best of luck in your future!

Hey Kuba,

I watched probably every YT Video you uploaded the last 3 years and read your entire Log.

At the start of 2024, you said in an YT-Video your Split would be:

Push

Pull

Legs

Rest

Push

Pull with Hinge

Rest

Now my question: The Volume for chest shoulders etc. was the same in Push 1 compared to Push 2, eventhough after Push 2 you had only…

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Thank you guys 🙂

Hi,

My growing phase is going really great, really good progress in training, bodyweigth is slowly coming up, body composition is really good, not getting fat. Sleep is perfect, I feel totally fit.

Now my question:

I am doing around 4500 steps daily. Should I increase them? Or is it okay to not touch a perfect system and keep the steps…

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Hello,

the last years in my training I tried the Upper/Lower and PPL Split. I always had the focus on progressing my lifts and both splits gave me good results.

However I will be commuting between 2 cities next year. So I really would like to have fixed days and I want to train

Push

Pull

Legs

Rest

Upper

Lower

Rest

Everything needs to grow. My…

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I am worried I used to much oil for frying my chicken. How much rapseed oil is okay to use for frying the chicken? Are there any tipps and tricks to avoid calories/fats when frying the chicken?

Thanks for your help!

Hey, what makes the Oh-Mega Pharma Pro so good? Because for someone who just looks at the EPA/DHA amount per package, it doesnt really have a difference compared to other Supplement companys but is more expensive. So maybe someone can tell the benefits compared to other brands, since I would really like to Support the TBJP Nutrition.

Hey Kuba, I have a question, If I just want to grow as much muscles as possible everywhere in my body and I am not really advanced in size and strength, what would be your favorite split to build as much muscle as possible. Would it be Full Body eod? Or something else? training experience 2 years.

My gym only has the Hammer Strength Smith machine, where pushing out feels like there’s no weight on it, and the bar doesn’t go down on its own without weight. Is it okay to use this, or is it really bad?

hey guys, I am in a push up phase and i train Upper Lower. However, I felt really great recovered in my upper body, so i went after 48 hours for 3 times now and i still had great progression and feeling. So what should i do,

1.should i train Upper/Lower/Upper/Rest/Upper/Lower/Rest?

2. should i train Full body with even lower Leg Volume?

3. Should…

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Thanks for all your answers!

Are noodles just as good as rice if they are well tolerated with the Digestion? If not, how can you make meals with rice and meat tastier?

What can I do to avoid eating noodles and rice completely dry?

Thanks, I did write you 🙂

Hey guys, i did a minicut and lost 7Kg in 8 weeks, now im asking, if I sould continue cutting or go in a slow steady gaining phase, since i have not a lot of muscle yet.

Thanks for your help

Lars

https://drive.google.com/drive/folders/1zxxBqBnMRtDKIxUpvl8vmydO8LaJtI6D?usp=sharing

I still did not feel recovered at all with lower volume, I also had 1 lower session with 1 day more restday in between and still no progress and the feeling of my legs still a bit sore.

So I will go back to my old split that worked perfectly fine for me: Push Pull Legs Rest Push Pull Rest.

But thanks for your help, it was really fun…

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Good Morning,

thanks for all your replies, my last deload was 3 weeks ago before i switched to Upper/Lower. I am always sleeping 8 hours so my recovery is quite on point. I will lower the volume and see how it goes. If that does not help, I will add an additional restday.

I trained Upper Lower Rest Repeat.

Hey,

2,5 weeks ago, i started my upper/lower split. My upper days were always great i felt strong recovered and the logbook progressed.

However the lower sessions i didnt feel recovered at all and on top of that my Performance droppped in every single Session. I also tried to cut the Volume a bit for 2 sessions, it didnt work.

I am doing…

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Yeah, I will definitely try this routine!

Hey, thank you so much to everyone for the feedback suggesting I should try an Upper-Lower Split. I’ve watched Kuba’s and Jordan’s videos on the topic and created the following plan. I would really appreciate any feedback.

I would like to train Upper 1 Lower 1 Rest Upper 2 Lower 2 Rest ……

Upper 1

Low Incline Dumbell Press 5-9 …

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Thanks for your help, i will train an upper lower 🙂

Hello everyone,

I’ve been training for 2 years now and while I’ve made progress, I’ve always followed a low-frequency split routine, so my strength numbers aren’t as high as I’d like them to be: Bench Press 1RM 95KG, Squat 1RM 120KG, Deadlift 1RM 140KG.

I recently came across Jordan Peters and his forum, and I’m now wondering whether I should…

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