[Thomas]

👌

[Thomas]

Thank you so much for answering my Legs I feel I have a good set up, but this is my Upper A and B. What do you think about the volume since its 4 sleeps from Monday to Friday and 3 sleeps from Friday to Monday

Upper A
Flat Press x 2
High Incline Press x 2
Dips x 2
One arm pulldown x 2
Upper back row x 2
Lateral raise x 2
Triceps x 2
Biceps x 2

Upper B
Incline Press
High Incline press
Close grip press triceps compound – x 2
Upper back pulldown x 2
Lat row x 2
Lateral raise x 2
Triceps x 2
Biceps x 2

[Thomas]

Thank you so much for taking Your time and answering
I have tried it and the Upper and Lower wourkouts has been really good but a little unsure on the volume part and frequency
This is the set up I have runned

Monday – Upper
Tuesday – Lower
Wednesday –
Thursday –
Friday – Upper
Saturday – Lower
Sunday –

[Thomas]

Hi bud, The format JP gave with the 3 day frequency is there as a guide. In your case you are different because you also play football, so there will be some considerations you would need to make based of your football training sessions / games and what your recovery is like. The format you have wrote down I am guessing this is taking into account your football sessions / the areas of your body you want to prioritise in your sessions. If this is the case, then you are definitely on the right lines here. The best thing here is to give it a go, make notes on what went well / what needs to be adjusted and make those changes based on what your needs are.

Yes sound realt good. Singe I have set days training. Can Upper be hit Monday and Friday Even do its 4 sleeps from Monday to Friday? Or would I need to up the volume?

[Thomas]

There are some benefits to building some upper body muscle for football for sure. Obviously you don’t want to look like a bodybuilder but some strength/muscle will help holding up the ball, being strong in a challenge and could actually benefit your speed by being more explosive. Look at a 100m sprinter for example.

Upper lower would work for sure

Awesome, how would you set up an Upper A/B sessions[/quote]

Hey buddy! Jordan has posted a video on YouTube on how to set up upper lower workouts! I post it in the thread below! [/quote]
Understand, will this be a good set up for combining building muscle and sport performance? S and C

[Thomas]

There are some benefits to building some upper body muscle for football for sure. Obviously you don’t want to look like a bodybuilder but some strength/muscle will help holding up the ball, being strong in a challenge and could actually benefit your speed by being more explosive. Look at a 100m sprinter for example.

Upper lower would work for sure

Awesome, how would you set up an Upper A/B sessions

[Thomas]

Hey what is it you want from training because building muscle in the upper won’t benefit football? Or are you wanting more functional type training instead of bodybuilding style ?

I saw Bish commenting on some Asking for rugby, I want to build muscle but its a plus if it can help for sport also but yes building muscle

[Thomas]

Hey Noah do you train in a fully equipped gym?

Yes I do😊

[Thomas]

But also having in mind that im not a full time bodybuilder but an sports athlete, but dont think building some muscle would be bad Imo

[Thomas]

So im looking for some help with setting up an Upper A and B to build some size and maximize gains

[Thomas]

And we have 1-2 leg workouts per week programmed that they have sent us and it goes like this
One leg squat from box
3 x 8-10
Squat
4 x 4
One leg jump on box
3 x 6-8
Box jump to ground and another box one leg
2 x 6-8
Box jump Two legs
2 x 6-8
Hip trust
3 x 8-10

[Thomas]

Hi Noah

You play 3-4 times a week? I assume this is 5 a side stuff?

Or do you mean that you have football practice 3-4 times a week and no games at the moment?

What kind of standard are you playing at?

What is your current programme. All this information will help the guys on here help you.

Hi Adam thank you for answering, I Play semi professional (third tier).
Our schedule looks like this
Monday – Team training
Tuesday – Rest
Wednesday – Rest
Thursday – Team training
Friday – rest
Saturday – rest
Sunday – Team training

[Thomas]

This can defo work buddy and is what I do with some clients that play other sports as well – just base everything off recovery and around when you do team training –

Is there anything you would change on the exercises?

[Thomas]

This can defo work buddy and is what I do with some clients that play other sports as well – just base everything off recovery and around when you do team training –

Awesome, I have team training monday – thursday and sunday

[Thomas]

And I training Monday – Wednesday – Thursday