That was my thought as an amateur. Please give me ANY piece advice (split, exercise selection, number of sets/reps). Thank you in advance

I am an amateur and can train 1 hour 3 x week.
What split would you reccomend?

I was thinking about FB 3xweek (M/W/F), with 3 rotations
A: chest compound 1 set 5-10 reps
B: Lat compound 1 set 5-10 reps
C: shoulder compound 1 set 5-10 reps
D: upper back compund 1 set 5-10 reps
E: triceps compound 1 set 5-10 reps
F: curl variation 1 set 5-10 reps

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Very clear.
What exercise(s), rep ranges, rep tempo, progression do you reccomend?

How do you train these muscle groups in a U/L split? (and do you even train all of them directly?)

bump

I love weighted dips and I’ve never tried JM presses… I find weighted push ups a ibt hard to set up properly
Any opiniion on partial/positive gained presses? Any ither suggestion for compounds? Thank you

Any advice for 3-4 progressable triceps exercises to rotate?

And by the way do you like exercises like “partial presses” Eg. Floor Press/board Press or “gained Presses” Eg slingshot bench press/banded or reverse banded bench press etc.?

https://ibb.co/QC100Wx

And for reference this is where I started at 19 yo (a bit more than 6 years ago).

I’m posting these photos so you guys have a bit more context.

I’m very very grateful to any of you taking his time to answer and to give me any piece of advice.

https://ibb.co/hYdg4FT

https://ibb.co/9hFrXjN

I’ve had a few stops because of academic dues but I won’t define me as a complete beginner either, having been in the gym mostly consistently for a good 6+ years and having added about 20 kg of lean mass to my frame (even though I used to be underweight).

I can bench 100 kg for reps, squat and SLDL 140 kg for reps.
For reference that was me at…

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It has one set to failure if memory serves well?[/quote]

I used with great enthusiasm the same FB setup as above in the past with 2 sets to failure and 3 rotations: 1×6-10; 1×10-15 with a good 3-5 minutes of rest between sets). That worked well but workouts took way too long.

I’ve looked at the “new” JP setup and yeah, it’s just 1 set to…

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Bump

As an amateur who considers bodybuilding as a hobby/passion but not as my be-all-end-all, I feel I’ve never put myself in a place where my relationship with food became unhealthy (either when bulking or cutting), so I don’t fear “losing control”.

I’m genuinely curious, you mean that 2 straight sets to failure (as in the the video of the “beginner” section) is easier to recover from than a single rest pause set with the same number (2) of failure points? If so, why? Again, I’m just trying to gain a deeper insight.

Thank you in advance

Hello guys, please don’t be mean or lynch me (I know I have posted a few days ago, I swear I’m NOT program hopping, I’m just here because after reading/listening more about JP’s methodologies I convinced myself to give full body a try, if I find a way I can adhere to it).

The only problem I had when I tried full body in the past, was that…

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Thank you everybody I’ll reflect about that

Ok thank you cery much

What is your opinion on approaching cuts aggressively (and likely for shorter periods). Paradoxically I feel my adherence is better when going harder but for shorter periods.

For context I aim for beach body leaness (just to the point where you can see abs haha).
I have NO competitive goals, and don’t aim for that kind of shred.

Thank you! Can’t wait to see where I’ll be in one year

Thank so Week 1 ULU, Week 2 LUL.

– Do you think you need to increase volume to make up for the slightly lower frequency (1.5/week vs 2xweek) or is the “top set/back off” generally enough? (I mean, as a starting point, obviously the logbook will give feedbacks)

– Do you believe 2 rotations are enough? (I feel more proficient with 2 vs 3, BUT…

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Any suggestions on how would you set up things for three workouts a week? This is what I came up to, but I’m very open to listen to any of you “veterans”

Hello guys, I’m an amateur willing to put on overall mass.

I am 26 yo (178 cm x 80 kg, about 15% bf) have been lifting inconsistently (I mean mostly consistently, but some long stops happened to halt my progress here and there because of my academic dues) for like 5-6 years and still have been able to put about 20 kg of lean mass over my frame…

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Haha not my ideas, as I said, Jordan’s 🙂

Anyway thank you very much for your feedback!

So weight will go up slowly?

I’ve been forced not to train for almosta a year.

Went from 84 kgs, abs visible to 75 kg abs not visible, love handles etc…

So i lost muscle gained fat. I’m natty and amateur. Is recomping possible? If not what to do? (calorie wise maintenance, deficit or surplus?)

I’ve been forced not to train for almosta a year.

Went from 84 kgs, abs visible to 75 kg abs not visible, love handles etc…

So i lost muscle gained fat. I’m natty and amateur. Is recomping possible? If not what to do? (calorie wise maintenance, deficit or surplus?)

I’ve been forced not to train for almosta a year.

Went from 84 kgs, abs visible to 75 kg abs not visible, love handles etc…

So i lost muscle gained fat. I’m natty and amateur. Is recomping possible? If not what to do? (calorie wise maintenance, deficit or surplus?)

<pre data-placeholder=”Traduzione”>Hi all members,
I am a med student, 23 years old, and due to lack of time I have not trained for a few months.
I am an amateur, I do not aim to get on the stage, and I have built a home gym (racks, barbells, dumbells etc.) to train even with little time available due to the exams.

To me, sustainability… Read more