With the three different pins for different parts of the movement. What is the best way to load the prime chest supported row?

Moving gym, so have to change UL split a bit.
Is this all okay ? Really attempting to bring up my chest. All exercises are 2 sets

Upper A:
Lower Incline Smith
Cybex Shoulder Press Machine
Panatta multi flight lateral
Weighted pull up
Hammer strength low row
Dumbbell bicep curls
Cybex Tricep extensions

Lower A :
Antlantis Seated… Read more

Is ab training truly worth it ? Has anyone seen very good growth progressing them week by week ? Whenever I look for some anecdotes online there seems to be none.

It’s been a while that I haven’t been able to hinge, today I attempted to implement them back in but I could tell something clearly was not right. I have tried numerous times to implement it, but it just seems it is not something I can do pain free. For the mean time, can I see maximise hamstring curls with just curls ? Currently I run 2x curl… Read more

I feel as though I am asking too many questions now lol 😵‍💫 sorry it’s getting annoying.

I asked something similiar recently, but I was wondering exactly how to manage cheat meals in the off season. In the past I’ve had a strategy of keeping calories low up until the meal, eg. Having a couple protein shakes throughout the day.

But how do… Read more

Okay thanks, my reply’s in other comment 🙂

I suffer from quite bad acne, and I am considering going onto accutane. However, I’m a bit worried that it may interfere with my progress. Not sure if there is actually any worry here ? Any help appreciated, thanks

Thanks for the reply, how much do you reckon I drop them by ? A training day for me would normally be 300-400 carbs

Just finishing off a quick cut before i get back to gaining. I plan to finish the day before my birthday, ofcourse on my birthday I will go out for a nice meal with cake etc with my family. My only worry is that this will be a terrible start to a gaining phase. what should I do to offset this? Perhaps less carbs the next day as I would… Read more

What are some things I can be doing in the off season to maximise insulin sensitivity in the off season, other than getting lean ?

Just wondering when to take my berberine, I’ve heard some say do 500mg in the morning and then 500mg at night, and then others say take it with your highest carb meals, then others say take it only before workouts as you are very insulin sensitive post workout anyways. A lot of different opinions 😵‍💫 , thankyou

Hi I’m just wondering how I can time my macros in the day for the best results and also how to split them up? My maintenance calories are about 2800-3000, stats :

70kg, ~10% body fat , 183cm

I’ve normally done 400C on training days, 200C on rest, +250P consistent.

In the week I can only train at about 5PM, I have 4 opportunities to get in a… Read more

Anyone got any hacks to standardise form and execution from week to week ?

Shall I add a further “C” day to the split ? Or is just an “A” and “B” day enough (prioritising chest)

Upper A :

Pec deck x2
Super incline Hammer strength x 2
Laterals x 2
Lat pullover machine x2
Upper back row x2
Cable tricep extensions x2
Dumbell curl x 2

Lower A :

Seated hamstring curl x2
Pendulum squat x2
Leg extensions x2
RDLs… Read more

I often see coaches like Sebastian burka or Phil viz have their clients do very low carb and calorie off days, and I’m wondering if many of the coaches on this site preach similiar. Just wondering because the diet planner has me eating a lot of carbs on off days still.

How can I optimise my diet a bit better ?

Training day macro split :
250P 300C 90F

Rest day macro split :
250P 150C 90F

Meal 1 :

4 eggs
100 egg white
50g sourdough bread
10g butter

Meal 2 :

(Training day only)

20g chia seeds
150g 2% milk
30g oats
30g protein

Meal 3 :

200g 5% raw beef mince
60g avacado
80g frozen pineapple

Meal 4… Read more

Thankyou, Shall I remove sets from all days , or shall I just remove an excercise ?

My chest is a major weakpoint, and this is my first time trying to program upper lower. I have tried to take the advice from the old “setting up upper lower” YouTube video :

Upper A:
Hammer strength Pec Deck x2
Hammer strength super incline x2
Hammer strength dip machine x 2
Panatta lateral raise x2
Cable Wide grip lat pulldown x2
Wide grip… Read more