[Maddy]

Hiya Rodrigo,

Write out the plan and I’ll be sure to give you my thoughts on it keeping in mind that it’s for a beginner. Only so much can be said just seeing a training plan without other data about that person but we can defo give our thoughts about exercise selection and volume for a beginner 👍🏼

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

I personally would continue on with the split you’re doing (U/L?) until you’re in a place where you can start pushing training, food and in general are in a healthy enough spot to do so!

After that have a think about what YOU personally want to do. Are you a little bored with training? Might trying DC make you feel a bit more excited to train? Is there potential in the long run for further progress? Absolutely give DC a go again seeing as you have a bit more experience now. You’ll be able to gain a little more personal opinion on it too now. I personally REALLY enjoyed fortitude. Have a look into that, some people love it some find it’s not for them.

There isn’t really a right or wrong way to go about things between the splits you’ve mentioned, just your preference!

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

Hiya guys,

Had a massive lie in and slept for 13 hours… I needed it. Another rest day today as stomach is still not 100% although is seemingly better throughout the day! A lot of laptop work today, check ins, admin and client work! Hopefully I’ll be able to step foot back in the gym tomorrow!

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

Ello ello ello! Landed at Gatwick this morning at 7:20 and back home to start the day! Didn’t sleep a wink but just wanted to stay awake today so I don’t struggle with jet lag. Without being tmi, I’ve absolutely picked up some kind of stomach bug while away. Why the fuck am I falling apart. I was due to train today however I can’t keep food in me right now 😙✌🏼 walked to my car then walked straight back home again safe and sound near a toilet. This should hopefully pass in a couple days. Food was limited to things that would actually stay in. Protein lowered, a little bread, plenty fluids and a little pasta for dinner. Went for a few walks and caught up with work! Let’s too what drama tomorrow brings

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

Hiya Kian, what are your visuals and your gym performance looking like? If you’re keeping really good condition and recovery and performance seems to be good continue tapering up kcals!
If you dieted for some time, it often takes a little time for hunger to normalise so hang in there!

If you’re really very very hungry and struggling, think about your food sources and picking options that are more voluminous for now.

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

Hiya Gabriel,

As Jordan mentioned you could absolutely add 0.5 to the dumbbell or perhaps switch movement. The trouble with dumbbell for isolation exercises ia that the 2kg jump (if your dbbls are 2kg increments sometimes it’s 1.5 or 1) can be a big jump for a small muscle group and so progressions can be tricky. If you don’t want to tape or add 0.5kg to the dumbbell, which is likely the only way you’ll make progressions with dumbbells) you could move over to different bicep movement that you can adjust a little further.

Out of interest, if you compare your biceps 3 years ago to now, can you SEE much growth?

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

Hi guys! Travel day today and I’m very ready to get back into routine! Up early and currently in the gym just to move around. Digestion hasn’t been great since I’ve been out here but I know I’ll feel much better back into routine and cooking my own food! My SI joint actually feels okay this morning! 1-2/10 pain which honestly feels like a miracle. Ready to fuck it all up by sitting on a plane for 10 hours 😂 also watching my client and good friend Kojo do his pro debut! He’s bringing a really great FULL and fresh look to men’s physique and very excited to see him enjoy the stage and get some valuable feedback before he goes to worlds for his final show of the year! Having breakfast after the gym then packing and setting up clients for the week before flying back home

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

Hi guys! Last day in Mexico today. Up and out to the gym for a walk on the treadmill and some stretching. Back/SI was feeling quite tender to opted to actually pull back. After that some client responses and chilling by the beach. Then played a little tennis and more chilling! Just had a nice Mexican meal for dinner and chilling for the rest of the night before our flight back tomorrow

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

Hiya Chuck,

Your circumstances aren’t totally optimal but it doesn’t mean you can’t make some pretty good progress!
You could do Push, Pull, Legs and rest till the Friday sat and Sunday come around again. Alternatively you could do upper lower upper and rest. It’ll be a little tricky to increase frequency right now if your schedule is limited but get stuck in with the time you have! You could attempt full body 3 days in a row but you’d need to really think about how you’ll load certain movements and how you’ll structure it. I would opt for upper lower upper or push pull legs with the time you have. Full body IS doable but will require a bit more thought

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

Hi guys! Today was meant to be wedding day (not mine! My friends) however he’s fallen very ill and so it’s been suspended. Woke up and went to the gym for a walk and quick pumpy session mostly delts and a little glutes. Pain was at around 3/10 which is a massive improvement from 8-9/10 moving really really helps! Been responding to clients through the day and chilling really! Haven’t taken any naproxen today as I haven’t felt the need but we’ll see what tomorrow brings!

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

Hiya Enes,
What makes you feel you’re doing too much volume? Are you not recovering well or are you struggling to progress lifts?

You sound like you already know what you need to do… be more consistent!

Honestly I would stick to what you’re doing before you opt to change to upper lower or full body.

Be as regimented with meals as you can and focus on your performance and making progressions in the gym. If you feel you’re not recovering then adjust the amount of working sets your doing. After you’ve got a few months under your belt then I would consider making any changes to training. You may really enjoy this split! There’s no need to change if you enjoy it and are making progress 👍🏼

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

Hi guys! It’s the 4th here. Woke up and went to the gym for a walk on the treadmill. (Very hot outside) and a short session honestly working through movements. Breakfast and then straight into check ins! After that I had lunch and a lovely spa appointment. Responding to clients for the evening and then having dinner at a Mexican restaurant. Hopefully not too late of a night tonight because I’m still super tired from yesterday. SI joint pain is still very much here and I have taken naproxen today and yesterday. It’s always MUCH better after I move, go for walks or do some light training. We’ll see what tomorrow brings

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

Hiya Dylan,

Honestly there’s not too much in this other than what might suit you best from a schedule point if view.

I’d pick one and give it a go for a couple months and collect your own opinions around it. If you feel you may enjoy the other or feel you’re lacking somewhere give the other a go! As long as effort, recovery and enjoyment is in check you’ll be on to something solid 👍🏼

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

Hi guys! It’s still the 2nd of Oct here in Mexico so here’s a fairly late and very tired log. Up today to see some Mayan Temples and Cenotes really long but very cool day. Up at 6 and just got back to the room. Hardly any food has been consumed but I did have some pretty good tacos and tried to drink plenty fluids. I am desperate for bed

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

Hi guys, day 2/3 in Mexico. Up early at 5:30 to check in with clients in peak week and then back to try sleep a bit more. Ended up waking up super late! Went for a walk on the beach and then breakfast. Back to the room to do a little work, check ins and emails and then chilling poolside! SI joint has calmed down quite a bit and today is the first day in a while where I haven’t taken naproxen. I’ll do some swimming but leave the gym for today. Trying to chill for the rest of the day. Sounds silly but I always feel like I need to be doing something I really struggle to just sit and relax. Dinner later and more chill 👍🏼

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms