Cheers guys,

I still struggle with my exercise selection in Upper Body sessions.
I have barbells and dumbbells, ankled benches and a stack loaded lat pulldown machine.

Current Routine:
High incline press
Lat Pulldown (neutral MAG Grip)
Behind the neck press seated
Yates row
Triceps cable pushdown
DB Scott Curls

Is there anybody who seem… Read more

Cheers guys,
What do you prefer to „focus“ on more: increasing the number of reps from session to session or the load while keeping the reps nearly constantly ?

I didnt find any guidline on the site to that…

I tried that approach with different calories for TD and NTD.
I ended up like the pics show. I’m satisfied with it, but need another 2 week period to cut successfully before to start the Push phase.

Any recommendations for that ?

I finished successfully my diet and wanted to start a solid and slow push phase.
I stopped my routine for 1 month, when we got our son in decembre.
Now its time to continue but I see a drop in quality of my starting point (gained fat, lost muscle >> weight went up from 76 to 80 kg)
I planed a big calorie deficit from around 2600 cal, back… Read more

Hey guys,
Checked out the website and followed the black friday section.
Unfortunately the menu category Black Friday clothing doesn’t work. “There are no products…”.
Isn’t it ready on the site or what is the problem ?
Thank you for tipps and support…

Cheers,
As nearly every young beginner I also humble with progress in my upper chest area.
Our gym offers limited equipment access and is mainly made of free weights.
Do you have any suggestions for bringing up the clavicular pectoralis?

Thanks for every feedback

Cheers,
After many quarrels and some fear „to loose my form“, I started my first strict cut phase before I push up. I reduced my calories weekly for about 8 weeks.

Statistics:
34 years
175 cm
78,7 kg current weight
natty
3/week Full body A+B
>> upper body focus (injury-related)
LISS Cardio AM on airbike 20-30 min
1500 kcal atm (250 P / 40 C… Read more

Cheers mates,

After coming back to JPs Full Body split, the same problem occurs again:
The Performance/weight drop from load/top Set #1 to the back Off Set #2 is enormous.

For example:
Rep goals are set #1 6-9 set #2 10-12
Chest press
1. set 8 reps @ 80 kg
2. set 7 reps @70 kg

Where does this fatigue come from and how to manipulate… Read more