[Matěj Kohout]

Buddy there’s so much missing info here that we would need to be able to answer this question properly.

We don’t know what your diet is like, training split/volume, what you’re doing outside the gym with sleep, recovery etc..

I’ve been eating 3k kcal a day, I’m doing U/L (I already written the excersises and volume in my U/L topic) and outside the gym I’m not really doing anything special, not going anywhere just chill and eat mostly

[Matěj Kohout]

If you’ve maxed out the machines at the gym – think about how you can make that movement harder – sitting in the stretch longer , tempo changes, rep increases – theres always a way to make things a little more challenging . TUT style sets are always fun for calves , so that could be something to incorporate if you’ve maxed out the machines 🙂

Yes I’m trying to make it harder each time but there will come times sooner or later that I’m gonna make it the hardest and there will be no other option than doing more reps, and by that I mean 20-30+ reps and I don’t really know if that’s okay to put that much volume

[Matěj Kohout]

It’s just another variation . And once that’s maxed out they move onto a diff variation

I already maxed out almost every machine at the gym I go to, so do u think I should start doing high reps?[/quote]

Can you set up a smith machine with a couple of DC blocks?[/quote]
Yes I could do that

[Matěj Kohout]

Hey buddy, as Jordan mention it’s just a different variation and it’s good to keep variety in your training especially for calves. I like to mix up donkey calf raise, seated calf raise, standing calf raise, calf pressing. I like to also use a variety of angles and rep ranges just to keep hitting them differently.

I will definitely try that in my next Lower session, thank you very much

[Matěj Kohout]

It’s just another variation . And once that’s maxed out they move onto a diff variation

I already maxed out almost every machine at the gym I go to, so do u think I should start doing high reps?

[Matěj Kohout]

Alright thank you all, I really appreciate your help

[Matěj Kohout]

Yup all fine

Thank you Jordan

[Matěj Kohout]

Alright thank you all, I really appreciate it

[Matěj Kohout]

And if I will add it in my training, is there a specific place? Like if it has any benefits if I put it on the start or at the end

[Matěj Kohout]

So it’s the same thing if I do 3 excersises for back (1 set each) or if I do 2 excersises (2 sets on first excersise and 1 set on the second one)?

[Matěj Kohout]

Scale everything back to 2-3 total a muscle , that’s it ! So chest 2-3 sets total , this includes dips

You will never progress with the volume you have it’s way too high

So for instance… if I train biceps and do only one excersise, can I do 3 sets or should I leave it at 1 or 2 sets?

[Matěj Kohout]

You haven’t written your volume

I’m mostly doing 2 sets of 2-8 reps and if I would do third set I would do something higher like 10+ reps

[Matěj Kohout]

Having seen loads of replies from the team on other UL splits, here’s what I’d guess general comments would be:

1. Have you tried the split to see if you’re (1) able to recover in time for your subsequent upper session (2) and then are you able to progress your lifts from session to session? Like anything, how can you/anyone know it’ll be a “good” split unless it works for you and are progressing?

In the nicest way possible, testing things out for yourself actually teaches you loads about yourself (mentally and physically), as opposed to seeking cookie cutter “yes” or “no” answers 🙂 so defo try it and see if it works for you

2. 1. Potentially too much chest on both sessions – e.g. 2 flye movements on Upper A and 3 presses on Upper B

3. Following on from point 2, it does look like a ton to get through in both sessions, so I’d question whether the back end of your workouts are high quality or not (i.e. are you progressing your lifts?)

Today I had my second Upper A session since I started U/L and I was not able to progress on 2 excersises (high rows and crucifix side lateral) but I think I didnt recover from Upper B on high rows because I have it on Upper A and on Upper B which is kinda stupid because I could’ve put some other back excersise since I have high rows on both Upper sessions

[Matěj Kohout]

Then crack on

ALL that matters is PO . Don’t think about anything else , don’t think about volume changes , soreness , rep ranges . Just PO , session after session , with no changes to form / tempo . That’s it . Do that for 2-3 years without getting distracted by random shit , and that’s you then much much bigger

Thank you Jordan. I’m not gonna get distracted, right now I’m in a perfect mindset and I thank YOU because you got me in the right mindset. I know all I need to know about working out just because of you, I progressed like crazy after I found out about you and started learning… so once again thank you and everyone for answering all my questions when I needed to know something, this is really helping me.

[Matěj Kohout]

What was your other session and what was today’s session? Are they different body parts?

I trained legs on friday and today I trained them again, I felt that my adductors are still really sore from the friday session