i have recently been feeling a “tendonitis” in my psoas during leg days on any exercise with hip flexion, deep squats and leg press are the worst and although the pain does not directly interfere with my training during the set(or so i believe) it does linger for multiple days sometimes into my second session. what approach would you take to… Read more

on a day such as a density day where the goal is both legs and back, would it be potentially a good idea to do one set of stiff legs with a controlled eccentric and one without so you can load slightly more onto the bar for that one set and also reap the benefits of a controlled eccentric

hello everyone, this post isn’t directly about training or bodybuilding but i figured this was a good place to come for some help. so i’m a 17 year old senior in high school and am so passionate about training specifically and training hard and learning how and why everything works the way it does. and the passion i feel for this and… Read more

hey guys, i wanted to come on here and ask for some advice as i figured this would be the best place considering you all have become very successful through fitness and bodybuilding. that is my goal as well, not necessarily as a competitor although i do plan on competing one day for the experience. i am really wanting to make a living and… Read more

hey guys, i am 17 years old and love training, bodybuilding, and so far everything that has come with it. on top of all of that i love learning about everything and would like to make not only a living but to be successful in this industry. i would like to be a personal trainer and eventually a bodybuilding coach but i know that cannot happen… Read more

when looking to push past baseline volume is it best to add a third set to isolation movements, or a compound lift (for example a cable fly over a incline press) due to less fatigue or is it worth trying to push on a compound and dropping the set if unable to progress

also, when adding a third set to something already including a top set back… Read more

PUSH A

slight incline smith 5-9, 10-15

db military 5-9, 10-15

close grip smith 5-9, 10-15

seated cable fly 12-15, 15-20

cable skull crusher 10-12, 15-20, 15-20

cuff lateral 12-15, 15-20

cuff front raise 12-15, 15-20

PULL A

deadlift 5-9. 5-9

supinated hammer pulldown 5-9, 10-12

cable row 5-9, 10-12

neutral grip lat pulldown 10-12, 15-20

barbell shrug…

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As of recent I have been struggling to progress many of my lifts, more specifically pressing movements.

Some background information to consider: I am currently eating around maintenance calories before entering a diet phase (lifestyle to decrease BF not a contest diet) and pushed hard in a PPL program for roughly five weeks, before deloading…

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hello guys, i am unsure what to do about the duration of my training sessions as they are feeling too long where once i get towards the end i feel i am going through the motions and cannot mentally be prepared or in tune with my set, it is often just accessory work at the end but i still feel i am out of it. what can i do to shorten sessions i… Read more

when you guys are training and meet the top of the rep range, (12 reps in rep range 8-12) do you continue to add small increments of weight such as 1.25 or 2.5 lbs and aim for 12 each session or do you do a larger increase and take it back down to say 8 reps and move up to 12 then repeat. also when doing something like that how do you know if… Read more

in a push pull legs split going push pull rest legs test repeat, would it be okay to add extra arm frequency on consecutive days. for example 2 sets of tricep isolation (excluding a tricep press movement) and then 3-4 sets of biceps then on pull day 2 sets of direct biceps and 2-4 additional sets to tricep isolation or do you think the… Read more

i was wondering how you would implement progression on a cable isolation lift (lateral raise, tricep extension, curl, etc. ) when my gym has cables increasing in 15 pound increments, and i can only add an additional 5 pounds to each pin before having to move up. for example i have been adding about 0-2.5 pounds and shooting for an extra rep… Read more

hey guys after doing some research i was wondering how big of an impact you guys believe cortisol levels had on muscle building, obviously it will be much higher after a hard training session and do you recommend supplements such as magnesium, theanine, or taurine post workout to help put levels back to normal or will they return naturally… Read more

hey guys, i just started doing a push pull rest legs rest repeat split about a week ago and was wondering if i should ride it out for awhile, or switch it to a upper lower dc style training split. i am 17 years old and have been working out for almost 2 years now i do train to failure using a top set back off set method like jp and am looking… Read more

hey guys, i was wondering if there was a “better” movement between stiff leg and romanian deadlift for hamstring development on a leg day. i can comfortably go through full rom on both and wanted to know if there was one you guys preferred over the other. thank you

when scheduling dips into a push session, would you schedule them as a tricep press movement or an additional tricep movement to something such as a close grip bench press.

also would you recommend only doing them every other push session or every push session given there is 5 days in between each push session

after setting up a push day as jordan has suggested, i have one pressing movement for chest, shoulders, and triceps. but i feel my chest needs more, i know it will receive work throughout other pressing movements but i feel two isolation chest exercises per workout is too little, especially as my chest is a weak point in my opinion. would… Read more

two weeks ago i was in a slow cutting phase eating around 2500 calories a day weighing 212 pounds. i went on a vacation and indulged, i gained a few pounds and was up to 219, now i know a lot of this will be extra water retention and glycogen but to get back on track would you guys recommend reassessing calories to a higher amount… Read more

what would be the best factors to manage in order to progress, or at least not regress in lifts during a diet phase besides sticking to straight sets

I am working on a new training split following Jordan’s methods and was wondering if a meadows row using a landmine is an effective back exercise, or if i should opt for something else, thickness exercises are hard to program as my gym does not have a chest supported row machine, thank you in advance