[Miso]

Hi,

It reads to me as though you don’t have long windows of training time – how long? But I can’t get a sense of whether you are restricted on the number of days you can train?

Hi Rich,

I can go 4,5 days a week,but i cant stay more than 1 hour (that is max)

[Miso]

You can literally eat anything you like. What macros are you aiming for in that meal? Do you prefer savoury or sweet?

Really i don’t have preference 🙂 the most of the time i eat eggs,oats,whey,nut butter and fruits. Now i am on the cut ,so i will have to cut crabs form meal 1 . And now i want to change a little bit,also i am starting mi job from 7 am,so i need something that i can make fast

[Miso]

And other stuff ?

What are your macros ?

Regarding stuff,its veggies,i doesent have much impact on calories.

P:220

C: 250

F: 90

[Miso]

Have you tried what is suggested and you find you aren’t recovery or simply don’t have enough time in the gym?

If you pop some physique pictures we can help you plan your set up accordingly

Hey Phoebe

I like FB very much,but many times i dont have time to finish session till the end. So that was my idea,to try to stay doing what i find good,but shorter. SO probably it is not going to last,at one point session is gonna have to be longer

[Miso]

You have asked as if there is an absolute answer

Train a muscle = growth

How you do that , is then upto you

The sessions are frameworks . You now have a question that you want to see if works better for you , so try it . There is zero risk as training = growth .

A lot of the newer guys to this seem petrified that they must get it right or they won’t grow , but there is no right . There is just lifting , progressing lifts and then growing . So do that , and figure out the smaller details along the way

Thanks Jordan,i understand what you are saying to me! We have to find what is best for us even if it is not “optimal” these days. Lift heavy and in countinuinity. That is what matters. If we are picturing something for ourselfs,but we are not able to comply it,it is no good. Thanks

[Miso]

Hi Kuba

I know that you dont want for us to write you here. But i wanted to say thank you,becouse you helped me a lot with your answers on this forums. Now i started body part split ,becouse simply my life dont allow me otherwise. i found piece in it becouse i have time to smash one muscle grup and go back to obligations. I know it is not optimal,but what to do. i am happy i can train. Maybe one day i can crack on your PPl or UL 🙂 thanks,good luck on your next competition!

[Miso]

Second one too much pressing, that much work you just won’t recover

First one is more realistic to actually progress well over time

I’d run one with cable fly at end

Second cable at start

Job done, 4 sets press work with tricep compound or it’s just overkill

Thanks Kuba!!

Always awsome advice.

So cable fly first ,4 sets presses and dips compound for tris

gonna run this and come back with info

[Miso]

Hey buddy, split snd setup look good but personally I like to do more exercises so generally I’ll do 6 x exercises per bodypart with 3 working sets per exercise so that’s around 18 sets total it’s pretty high volume but I think that works best for a bro split it doesn’t does for me anyway.

Hey Louis

Thanks,

I was trying to start at the lower spectar of volume to see how it goes. Now i am on easy cut ,so i will see how much this volume is going to take me to recover

[Miso]

Agree also – looks good to me apart from the shoulders and arms – I would prefer 2 x bicep exercises and 2 x tri exercises. Not just 1 movement for each

I would likely put triceps with chest Tbh and allow for more bicep work with shoulders

Hi Peter,

Thanks

I was thinking the same,but i try to keep it under one hour,becouse of my private obligations. Maybe to put one triceps isolation on chest ,and to leave 1 exrcise on arm an shoulders day