[Max]

Jordan & Clare are completely right here, if funds arnt an issue then sure, but curcumin, d3/k2 i would opt for over eaa as much as of course it is a great supp, my fav flavour is the fizzy blue bottle!

Ok sounds good, thanks.

[Max]

Hi mate so this would also be based on your needs. If triceps is a weaker muscle group for you then you might add more volume for triceps (sets / reps) across your training week.

Will this affect my push work in ongoing sessions ? or is this something i have to experiment with

[Max]

Hi Max,

Is this on an every other day set up?

When you say some muscle groups aren’t recovering as fast, what does that look like?

Also, if you don’t mind me asking, how old are you?

Yes this is a eod setup, i have a A/B setup, so my B would just for instance be flat pressing, dumbbell shoulder press, cable curls etc. when they dont recover as fast they still feel a tiny bit sore when it comes to train them, manageable, not sure if thats normal. I feel like when your muscles still sore it means you have not recovered properly yet. Im 18.

[Max]

Are your lifts progressing with that muscle group?

If not then you may need to look at the volume or reorder whete that goes in your sessions.

My lifts have been progressing but sometimes I’ll take an extra rest day because I just feel like if there a tiny sore there not recovered.[/quote]

So as the guys said, maybe it’s U/L time? If you switched to U/L/R you’d essentially get that extra rest day (per muscle group) programmed in. If you’re taking that rest anyway, you may as well see if you can up the work you do (slightly) and rinse that for as long as you can.[/quote]
okay that sounds like the plan then, just curious on why I can’t recover in time when other people can ?

[Max]

Switch to upper lower or lower your volume my man if you are super sore all them time you are just doing too much

I limit my working sets to 1, so would I have to leave maybe 1 or 2 reps in the tank in order to lower the volume ?

[Max]

I’d honestly say if you’re not new to training you’re likely last doing a full body split

If you need just 3 days per week split it upper lower full body

Or if cab do 4 days per week do an upper lower

PPL is great if you have freedom of a rolling split

But tbe above will be good for needing set days

I am pretty new to training been for around 6 months at the gym maybe a little less, you still recommend not doing fb and switching to an upper lower so I get better rest ?

[Max]

how can i relook the volume, i only do one set per exercise, does this mean i should leave a rep or two in the tank and not go to complete failure?

[Max]

Are your lifts progressing with that muscle group?

If not then you may need to look at the volume or reorder whete that goes in your sessions.

My lifts have been progressing but sometimes I’ll take an extra rest day because I just feel like if there a tiny sore there not recovered.

[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 5 months, 2 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.