[Matteo Ferrari]

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

[Matteo Ferrari]

Traps are hit constantly in upper back rows

Forearms no

Abs after upper

Calves after Lower

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

[Matteo Ferrari]

bump

[Matteo Ferrari]

3-4 triceps exercises to rotate. I’ll give you compounds first ..

Compounds – weighted dips , JM press , weighted press ups (with weight plates on your back .

Isolations – tricep rope extension, tricep overhead extension, dumbbell skull crusher , single dumbell overhead extension.

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

[Matteo Ferrari]

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.

ibb.co

Whats-App-Image-2024-09-28-at-13-05-16-1 hosted at ImgBB

Image Whats-App-Image-2024-09-28-at-13-05-16-1 hosted in ImgBB

[Matteo Ferrari]

https://ibb.co/hYdg4FT

ibb.co

Whats-App-Image-2024-09-28-at-13-00-02 hosted at ImgBB

Image Whats-App-Image-2024-09-28-at-13-00-02 hosted in ImgBB

[Matteo Ferrari]

https://ibb.co/9hFrXjN

ibb.co

Whats-App-Image-2024-09-28-at-12-28-38 hosted at ImgBB

Image Whats-App-Image-2024-09-28-at-12-28-38 hosted in ImgBB

[Matteo Ferrari]

As a beginner you likely won’t be training to failure so adding rest pause sets is fine as you are nowhere near failure anyways so you are not driving any fatigue or not much

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 75-80 kg (178 cm) (can’t remember exactly at what point of the cut a couple of months ago) – of course you may classify me as a beginner, still, but i feel decent at performing exercises in the gym and pushing them to failure (of course not as intensely as you veterans).

[Matteo Ferrari]

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

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 failure BUT with way more exercises per session (14-15) which, of course may take just as long.

If there is no way to fit a 3 x week frequency per muscle (which is optimal, as far as I understand) running a full body split without any workout taking above 2 hours, I believe it’s better fo me to stick to a Upper – Lower split over 3 days per week (even though the frequency is way lower).

[Matteo Ferrari]

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

Bump

[Matteo Ferrari]

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”.

[Matteo Ferrari]

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

[Matteo Ferrari]

Thank you everybody I’ll reflect about that

[Matteo Ferrari]

Ok thank you cery much

[Matteo Ferrari]

No to increased volume

2 is enough

Try the stretches

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