[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

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[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!

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[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 👍🏼

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[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

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[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 👍🏼

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[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

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[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 👍🏼

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[Maddy]

Hiya Roman,

I agree with the above! Especially Jordan. Initially I would back off if you’re feeling anything over a 5/10 level of pain (fluffy but it’s something) I would wait till your not in a huge amount of pain and get a diagnosis. As Clare mentioned taking anti inflammatory medications like ibuprofen can help with inflammation and pain. From there if you have a good physio/osteo they SHOULD prescribe you some rehab movements and give you some sort of diagnosis OR refer you to a medical professional. For now defo back off and wait for that appointment. YouTube can be helpful but sometimes it can make your mind wander and think the worst!

Please do let us know how you get on! Injuries are shit but overcoming them feels so good so hang in there 👍🏼

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[Maddy]

Heya Stefano,

Without sounding like a dick it’s the age old question again of ‘does it work for you!?’ It sounds like a solid idea to me if RDLs are becoming stale absolutely swap it out for a Bstance version at the end of every other session (I personally love this movement and get on with it well even if I am broken right now)

Test it out for a couple weeks and defo come back and give us your take on it! It’s helpful for other members to see too 👍🏼

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[Maddy]

Heya Alfie,

I agree with Jordan and Louis! Put your phone away or only use it to change song if you listen to music! Avoid chatting to people during training and be strict with your rest periods. Rest and be aware of when you’re ready to go again! If you tell yourself you’re leaving at a specific time try and get everything done to a high standard and then leave! It just takes a little bit more discipline and awareness! While the gym is a hugely social part of some people’s day and you might like to socialise a little, be strict with when you want to train and be selfish with that time you give other people to chat!

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[Maddy]

Hi guys! Here in Mexico and yesterday was such a blur. Managed to stay up till 22:00 Mexico time so approx 4am UK time before I passed out. Up early today and up for a walk. I would have walked on the beach but it was drizzling so opted for the gym and then ran through some basic movements to assess pain. Kept everything at legit maybe 4rir pain didn’t reach over 5/10 and so I’m fairly happy but far far FAR from being in a spot where I can truly push. Had breakfast and did a little work. Now trying my best to chill! Nothing really on for the rest of the day other than chilling and some odd work bits here and there 👍🏼

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[Maddy]

Hiya Marco,

I would continue dieting for another couple of weeks (3-4) you’re in a great spot but if you continue pulling down a touch more you’ll have more runway for your push up phase! 👍🏼 Very nice work so far!

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[Maddy]

Hiya if it’s something quite specific like PRI that you’d like to see someone for you may need to enquire at the source!

The osteo Mark mentioned sounds like a great option but keep in mind you’ll likely be given movements/rehab to work on these areas over time! Most coaches would write you a plan for muscle development but I think you’re right to seek further information from someone like a physio/osteo who can be a little more specific with you 👍🏼

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[Maddy]

Hiya Luca. Honestly if you’re training push pull legs with no rest back to back and you’re still seeing results I wouldn’t get too caught up on whether you’d manage to cope with upper lower. It’s evident recovery is there. I would still recommend a rest day somewhere as while you’re managing right now, will you still be managing a year or two later? Rest days ARE as essential as you think!

As for volume, diminishing returns, reduced motor unit recruitment, the efficiency of reps, managing volume and fatigue. You already have a template of movements, an understanding of your current volume and intensity that you train at and so honestly it’s the age old question of ‘what works for me’. I wouldn’t think about the ‘what ifs’ too much and simply try it out! After doing it for a month or two you’ll know where you may not be recovering so well, what sessions feel great and what might not feel great. From there you’ll have collected so much data you’ll know what might need to change!

Also just quick note to say if you ENJOY push pull legs there’s no need to change it! Especially if you’re still reaping benefit from it. If it ain’t broke don’t fix it! Although I still do recommend that rest day!

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[Maddy]

Hi guys today is predominantly a travel day. Up early and I’ll be on a plane for 10 hours give or take. Honestly, really dreading being seated for this long period of time. I felt miles better yesterday after taking the dog on a walk so I’ll need to be that annoying person getting up a lot on the flight 👍🏼 should touch down in Mexico and then hopefully have some relaxing days there

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