[Rainers Smidlers]

Get your heart rate and body temp up a bit . Thereafter do the movements you need to do with less weight and building up from higher reps and lower weights, to just before your top set without fatiguing yourself where it hinders your performance for the heavy stuff .

[Rainers Smidlers]

I’d start out on a single set, to failure/rir 0, on a 8-12 rep range on every exercise, I’d add some shoulder press and leg extension. If you recover from it and are up for it, adding some sort of hinge or hip extension movement, maybe have some more sessions with completely different exercises, that would be “easier” mentally to be able to progress from week to week.

If in doubt watch the education series both on here and on YouTube about the full body and really try to understand what Jordan is talking about. That should give you everything you are asking about and loads more.

[Rainers Smidlers]

If you are low on time, my choice would be to do fb 3x or eod, or ul 4x a week

[Rainers Smidlers]

I don’t know if it is a mistake or not, but I don’t seem to notice any form of lateral raises at all.

I’d start off by just starting some of my sessions with lateral raises.

• This reply was modified 3 months ago by  Rainers Smidlers.

[Rainers Smidlers]

The reason you do higher lighter reps/lower heavier reps in session where frequency is high is to manage fatigue into the next session and the session after and so on. If I did heavy upper and heavy legs in a full body session, you can bet I won’t be able to train either of those again in 2 sleeps with any progress made. My mentality might still get me in the gym, but I wouldn’t perform well.

So essentially, you do heavy upper work on a FBEOD on Monday, Wednesday you just top it up, Friday you hit it heavy again, Sunday another top up and your leg work would be on the alternate days.

Doing this also allows you to focus on upper muscles one day, lower the next with different biases (order, volume, exercise selection etc).

Into your second point… why can’t you progress them movements? Sets going on too long? As Oscar said, it doesn’t need to be 20+ reps. 12-15 is perfectly fine.

Just a question, if both rep ranges – high and low – are at the same intensity, aren’t the high reps more damaging and fatiguing in theory? If so, my mind says, keep the reps low, just change the intensity if you would like to have a part of the fb day to be less taxing. Am I completely wrong or does it work out in a different way in reality?

[Rainers Smidlers]

I like zig zag when programming upper lower in this fashion you give the body part some rest and can sqeeuze some extra work in – some people also get on better pressing first vs pull first so see what works best for performance

Zig zag as in intra session – chest, back, chest, back, or just the days themselves where you have one day as chest focused and a day as back focused?

[Rainers Smidlers]

Yep, just have a second variation where you put your back work first so an A and B session.

3-4 sets per muscle group is ideal.

Would I then have a whole different set of exercises, cause I would prefer the same exercises just in an different order.[/quote]

Do the same movements if you prefer, but if the order is different, score Torso A movements against Torso A and B against B in your log book.[/quote]
Okay, that makes sense, that was also a thing that I thought about, I just tried to match the torso a Numbers on the torso b session, so the “priority” in the session would be the one I would aim for to progress and the second priority i would try to match the Numbers from when that bodypart was first in the session.

Thanks for the answer.

[Rainers Smidlers]

Yep, just have a second variation where you put your back work first so an A and B session.

3-4 sets per muscle group is ideal.

Would I then have a whole different set of exercises, cause I would prefer the same exercises just in an different order.