Sorry I realised it’s not spaced out. Just put it again so it’s easier to read lol and SLDL in lower B was in the wrong spot.

Upper A:
Chest supported row 3 sets
Wide grip pull-down 2 sets
Single arm pull down 1 set
Incline smith press 2 sets
Sternal cable flys 1 set
Cross cable Tricep extension 3 sets
Single arm preacher curl DB 2 sets

Lower A:
Behind… Read more

Hey guys,

Just wanted a quick review on upcoming split, and what your thoughts are about adding side delts to lower days and if any residual fatigue would be an issue with current exercise selection?

I also know you don’t technically need to do the same movement pattern twice a week (i.e lat pull down and then pull ups) but it’s more just a… Read more

Hey guys,

Wondering if you could please proof read a short script for a reel for me:

How important is exercise order?

It’s one of the most important variables I look at when creating a program.

Muscle groups or exercises hit first in a workout will receive the greatest stimulus for growth, as your bodies ability to recruit the the largest… Read more

Hey guys,

Wanted your thoughts on this full body for a client. Mind you they’re real limited on some equipment and they have preferences towards body weight exercises and pull-ups

Kept weekly volume within 4-10 sets pw and around 15 total sets a session.

FB1.

Smith incline 2 sets
Weighted pull up 2 sets
Leg extensions 2 sets
Lying leg… Read more

Thank you both!
Overall goal is just to lean out a bit more from here to get to more gaining. A few more weeks I think.

Thanks man,

Yeah I am. Do I wish I had more progress? Of course lol

But I learnt some lessons and have more info from the last mass phase, so definitely things to improve on next phase

Hi

The idea of volume and lowering it has been something that took me a while to grasp and fully understand.

But as a general guide does the following seem right or what JP generally suggests (new here)

Assuming a 0-1 RIR

– 4-12 sets per muscle per week.
– 2-6 sets per muscle per session.

Frequency per muscle per week ; per session… Read more

Hey guys,

I’ve been running an UL split for a while now with around 4-6 sets per session, for major muscle groups every 3-4 sleeps.

I want to move to a bro split just for something different for a little bit, but I’m unsure of how much per session volume to cap out at for major muscle/big muscle groups.

Should I just stick to 6 sets as a… Read more