[Matt Evans]

Hi mate,

I will preach full body workouts 3 times a week until the day I die.

I have done FBW since I was 15 and have gotten some decently successful results for my age, especially in the strength department. I have tried PPL and bro splits along the way but my golden egg for training will always be FBW. My sessions are calculated and put together in a way to suit my current goal (eg, get big squat numbers, bench or anything) so right now I’m really bench press and deaflift focused shooting for a 220kg bench and a 300+ deadlift for reps. I bench 1st and 3rd session (M/W/F) of the week, I still train my back and legs in these sessions and even the odd isolation if I want too (I typically favour not to waste energy on exercises like curls and raises…just my opinion). My 2nd session of the week is swayed towards increasing my deadlift strength, so I’ll deadlift, hamstring iso and then onto some direct back work. I do not press in the 2nd session as (for me) it takes too much away from my recovery for the 3rd session) I love having 4 days off training every week allowing me to do as I please (although usually spent in the fetal position recovering).

@mattevansxo

[Matt Evans]

Hi mate

I have trained FBW since I was 15 years old. Trying the other PPL, bro splits along the way but always found myself coming back to FBW 3x a week. I have gotten to pretty strong stage and some good mass added which I attribute 90% of to FBW. Doing this for 6 years I have picked up some tricks to aid recovery.

I used to press 3 times a week like you but have found that it’s far too much on the joints if you train with maximum intensity across those three sessions. Elbows, shoulders and pec tendons become battered. My recommendation is to press on the 1st and 3rd session and then maximising the energy for the 2nd session of the week for lower body loading and back work. I have done the same for squats previously, squatting 1st and 3rd session and focusing on pressing 2nd session…just rotate it to how you want. You can still train every body part, just manage the volume for to recover adequately. It’s just about managing recovery. FYI it’s also perfectly normal to stall and get sore; your body is calling for a deload. I typically take a full week of training around 10 weeks of a solid training block.

@mattevansxo

[Matt Evans]

I ran 20mg ED for about 4 months about a year ago. Cleared everything up for me, zero side effects and bloods came back within range (always do for me). Since doing that, I have yet to ever flare back up with acne…which I have also witnessed with many others.

@mattevansxo

[Matt Evans]

Sounds rather bro-tastic to me. Not my cuppa tea personally!

My opinion is just cut out all of the fluff, get back to basics and get strong as an ox. Full body sessions or Upper/Lower splits. You’re effectively limiting your progression for growth by training in your current fashion IMO. 5ft 8 at 100kg is IMO low intermediate stages – I would advise FBW. I train FBW 3x p/w and I will literally never change it. I am interested in your statement: “I don’t know if I could tax the muscles as much.”? Have you read, watched or listened to anything JP and his alliance preach? If you take lift progressions and body weight up, there is literally no chance you are not growing…it’s foolproof!

@mattevansxo

[Matt Evans]

All good. Take as many as you want. Just remember whey is a supplement to your whole food sources. I currently have 2x ‘mass gainer’ shakes a day each of which as 50g of whey in amongst other goodies.

@mattevansxo

[Matt Evans]

I and many others cannot tolerate sdrol. Kills appetite and leads to major lethargy. Couple of months ago I tried it again and at 10mg for 3 days had me with a 0% appetite and would find any excuse not to train so came off it, which consequently took me 2 weeks to get my natural appetite back! But 10mg, if you can tolerate it, will give you plenty of go in the gym to break through a plateau. Good luck!

@mattevansxo

[Matt Evans]

So I’ve recently hit 120kg bodyweight, an all time high for me (I’m 21 6ft2)) and I’m really a strength orientated guy, but bodyfat levels haven’t crept up too high anyhow.

Onto the matter in hand – I hit a wall with what seems digestion, food and training – Eating way more than I’d need to gain weight and not gaining weight etc. I am reluctant to push gear up for the sake of it so I was advised by a friend who is much more advanced with strength and bodyweight, to pull back food for a week or two, deload training and push up after the week or two break once appetite and digestion is back on track?

Can’t find any forums or literature on something like this? Pulling food back for a period of time in order to push up higher after the break?

Your friend makes perfect sense.

Prolonged period of over eating = highly stressed gastro intestinal system, inflammation and possibly a slower gastric transit to name just a few things. These all can cause a reduction in enzymes available in the system to help digest foods.

I would look to do a week of 2 of lower food with some intermittent fasting i.e – fast until 12 lunch time every day for a week. This will help alleviate the stress and some symptoms and then have a positive effect on digestion and absorption.

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[/quote]

Sorry for the delayed response! I have really span my wheels since this post and it’s been frustrating. Initially took 10 days off and went again, sore joints and digestive problems within the first week back, very demotivating haha! All part and parcel of the fun!! Currently 1 week into my good n proper cooldown period and will be implementing your fasting periods as stated. Would you have any supplementation recommendations for this downtime or even the push up period again? I really want to be eating the least I have to be to gaining weight again, so in my mind absorbing nutrients seems to be the key for me here! Cheers in advance!

@mattevansxo

[Matt Evans]

Hey Matt,

Yes definately sounds like you need a deload week. Basically 3 pump sessions 2 away from failure on each set. It’s frustrating but a must if you want to push numbers week after week. I usually find every 8 to 10 weeks of pushing hard and my body will show signs of fatigue. Diet wise you could drop carbs from some of your meals so your sensitivity improves. I would personally have even less on non training days then on training days utalise them around your workout. Could always increase steps/activity to get things moving. I know James does morning cardio every day to set his metabolism and digestion up for the day.
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http://www.trainedbyjpclothing.com

Hi Ryan,

Cheers for that detailed response. Some great points taken from that! 8-10 weeks is exactly how long I’ve been pushing hard and the fatigue is very real. I am just eating to my appetite currently (day 3 on this deload food and training wise, intended on doing it for 10 days), I am dropping pounds of bodyweight daily, is this normal? It’s quite upsetting to see it all come off so quick – Seeing as I haven’t acclimated to my new weight it seems right? This is my first real successful push-up and I intend on going again and maybe again as I feel great in general! Think I just needed some general guidance as how to go about creating this demand for growth more, I don’t want to drop 15+lbs but at this rate in days I will have and my strength will be that of a new born baby sloth! – I have thought about adding LISS cardio at the end of a session but I just feel it’ll make my food consumption that much harder – Feel like I’m in Limbo haha

@mattevansxo

[Matt Evans]

FYI 21, 6ft 2, 120kg

@mattevansxo

[Matt Evans]

I can say anecdotally that I’ve gone from blast bulks into cutting and always thought my progression long term was less optimal than I’d have liked. Last bulk I implemented this strategy of holding my gained weight for 6-8 weeks and when I transitioned into a cut, my newly built strength/endurance held much longer going into a deficit – so I concur with holding weight theory ????????

@mattevansxo

[Matt Evans]

@corinne Sorry Corinne ???? I’m only 21 and don’t compete as of yet, I’m currently 20lbs over my leanest at 230 around 10%bf. I’m probably mid teens % wise and easy have lots of growth to be done this blast but as I said got no appetite and need some good calorie dense meals/shakes to slam

@mattevansxo