[Max]

How many sets per movement are you doing?

How long have you been running the split for?

Been running the split around 2-3months, I do pretty much one set to failure for every muscle group, except for back and triceps. I do a lat focused movement, upper back movement, then for triceps a jm press and then a overhead extension.

[Max]

Hi Max

Please can you write your sessions out in their entirety.

Thanks

Here’s the workout program I been using so far 1 month into fbeod, also if any exercises would need changes I’ll take critiquing, especially for back. Thank you
(All are within 6-12 rep range)
UPPER

Bench Press

Incline Smith Machine

Dumbbell Shoulder Press

(Dips)

Tricep Pushdown – x 9

Lateral Raise Dumbbell

Preacher curl 34x 10

Plate Loaded Row 40kg x 10

Lat Pull-down

Wrist Curl

LOWER

Deadlifts

Seated Hamstring Curl

Leg Extension 65kg x

Hack Squat (Or Barbell Squat)

Calf Raise

Session B

Bench Press 75kg x 6

Pec Dec Fly 79kg x 7

(Or Plate Load Chest Press)

Jm Press 60kg x 9

Lateral Raise Machine

Tricep Pushdown Full Stack 10kg x 8

(Or Skullcrushers)

Incline Bicep Curl x

Under grip Row

T Bar Row 6-10 x 1

Reverse Pec Dec

LOWER

Hamstring curl 6-10 x 1

Hack Squat

Leg Extension

Hip Adductor Machine

Calf Raise

• This reply was modified 3 months, 4 weeks ago by  Max.

[Max]

yeah like muscle soreness from working out, so i should wait till its not sore to train again, feel like this ruins my fbeod, only recently ive had to take 2 rest days because my chest just cant seem to recover

Are you taking big jumps in progressions each week with your chest in terms of reps and weights? Outside your training what is your recovery steps, for example how is sleep time / quality, do you have sports massage treatments, are you on point with your nutrition? [/quote]

I am taking massive jumps in progression chest is the most noticeable jump, pretty much every week im increasing weight and will usually hit the same reps as previous week but with more weight, my sleep is pretty poor it really varies because of work but I would say 5-7 hours, nutrition is about 90 percent clean, since I am cutting this may also be why I don’t recover as fast, I started my gym journey really chubby but now starting to slim down a bit.[/quote]

So all is good then if your making that much progress.

sleep – I would really try and focus on improving this as it will help recovery more than anything else [/quote]
Ok sounds good mate, I would always try to eat alot of protein due to my lack of sleep but I guess sleep is king for recovery

[Max]

you can still train if you are a little sore, as long as progress continues all is fine IMO

Do u measure progress off progressive overloading or as in physique wise? Or both.

[Max]

yeah like muscle soreness from working out, so i should wait till its not sore to train again, feel like this ruins my fbeod, only recently ive had to take 2 rest days because my chest just cant seem to recover

Are you taking big jumps in progressions each week with your chest in terms of reps and weights? Outside your training what is your recovery steps, for example how is sleep time / quality, do you have sports massage treatments, are you on point with your nutrition? [/quote]
I am taking massive jumps in progression chest is the most noticeable jump, pretty much every week im increasing weight and will usually hit the same reps as previous week but with more weight, my sleep is pretty poor it really varies because of work but I would say 5-7 hours, nutrition is about 90 percent clean, since I am cutting this may also be why I don’t recover as fast, I started my gym journey really chubby but now starting to slim down a bit.

[Max]

yeah like muscle soreness from working out, so i should wait till its not sore to train again, feel like this ruins my fbeod, only recently ive had to take 2 rest days because my chest just cant seem to recover

[Max]

Choose something and stick with it mate. Bouncing around is doing you no favours.

Be honest with yourself about what you have the discipline to follow through, then stick with it for a good 6 months

Be consistent, be accurate, be relentless.

Yeah that’s what im gonna do with fb.

[Max]

ive trained the classic ppl, for around a month, then went to a dorian yates style training and split for a month then a half, now been doing fbeod for a month, so been training for around 3-4 months total, though around 2 years ago i did train for 6 months doing pretty much every split u can imagine.

[Max]

I have 2 questions about your training. If you enjoy benching then why isn’t bench your main chest movement? Also why are you not training to failure? I terms of your soreness, you need to look at recovery. Maybe your not sleeping well enough or eating enough food to recover from these movements.

I am on a cut since I started my gym journey overweight so eating around 2000 calories, sleep is not the best I probably get around 6 hours a night, if chest is a tiny bit sore, is it still safe to train or leave it till the next session?

[Max]

I have 2 questions about your training. If you enjoy benching then why isn’t bench your main chest movement? Also why are you not training to failure? I terms of your soreness, you need to look at recovery. Maybe your not sleeping well enough or eating enough food to recover from these movements.

I do train to failure, only on bench press I don’t. Find it harder to push to failure on bench press, since there’s not really any spotters and it’s easier to go to failure on machines

• This reply was modified 4 months, 1 week ago by  Max.

[Max]

Agree with rich here, see how you get on & adjust as needed!

easy, thank yous.

[Max]

Have you watched the videos that explain the relationship between volume and frequency ?

no i didnt, i just watched it and im guessing since im still a newbie so ill only need one set to complete failure just to cause enough stimulus to the muscle, when i stop progressing my lifts which im guessing is in a while from now thats when ill have to increase volume and etc, right?