William Rohe
Forum Replies Created
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What has your diet been like since your carb depletion ended? While you’re carb depleted, energy levels and strength will likely be down. If you’ve thrown carbs back into your diet for several days, your energy levels and strength should be up unless you’re still in a calorie deficit. Which would indicate you might need a refeed.
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I’ve always kept both rack pulls and deadlifts in my rotations. They compliment each other to help you progress. Rack pulls will really help your deadlifts. They both are lifts you can really load and force growth. Maybe expand to another rotation for pull day or I’d personally combine bent over rows and t bar rows to the same day to make room for both deadlifts and rack pulls.
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Natural vs enhanced honestly won’t make one split more optimal than another. No matter what split you go with, you need to adjust volume to suit recovery. You can go as frequent as hitting each muscle group once every 3 days with an upper/lower split on lower volume per muscle group in each session or do PPL or a bodypart split which would be more volume for each muscle group, but lower frequency.
As long as you’re recovering, your lifts should progress no matter what split you choose. The rate of growth and rate of recovery is the difference between natural and enhanced.
Best anyone here can recommend is just experimenting and finding what your body responds best to.
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You also want to take into account the names you mentioned. Justin and Akim are pro’s and it’s just a matter of time until Jordan is a pro. That right off the bat tells you they are in the top 1% of genetics in the world. Not to mention the amount of training experience they have and the help of anabolics. You cannot look at a pro and say because they can do it, that it’s optimal for you to do as well. I can train 7 days a week doing high volume. But true failure and progressive overload training, I can maybe get 3 days. I’ve tried pushing to a 4th day and feel like absolute shit, hurt everywhere, and lifts stall. That’s me personally.
The stronger you get, the more rest you’ll need as well. Jordan just mentioned above he doesn’t do 3 straight anymore.
Plus you need to give your body a chance to grow. It’s not growing while you’re in the gym.
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Jakub, you can hit PR’s all week long with this rotation. You can hit a PR on flat bench on Monday and then hit a PR on incline bench on Friday. A variation of the lifts and angles hits your body different. Plus your body needs time to recover between each session. Why ONLY do flat bench press and neglect the upper check with incline bench press for example? You’re hitting the muscle different.
Same with your back. If you read through Jordans logs, he doesn’t do row exercises on the same day he does a pull like deadlifts or rack pulls because the pull lift would have fatigued and hurt his row lifts for the day. Variation and progressing on multiple variations is what will build your body as you’re getting stronger and eating more.
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Towards the end of an offseason, so you tend to stay at the same weight for a little while and “harden up” or allow your body to sit with the new muscle you added or go right into a cut? I’ve heard plenty of times and from personal experience going right into a deficit at the end of a bulk/offseason, muscle seems like it gets burned off in the cut.
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What problem have you ran into when creating your split in the past Callum?
In the Articles section of the website, Jordan has some examples you can kind of go off of when creating your split. It’s quite simple really. Looking at a Push day, you’d order your exercises in this mannor:
Chest Compound(bench press, incline bench press)
Shoulder Compound(DB shoulder press, smithmachine shoulder press)
Tricept Compound(dips, close grip bench)
Chest Isolation(flat DB fly, incline DB fly, cable fly)
Shoulder Isolation(lateral raises, upright rows)
Tricep Isolation(pressdowns, skullcrushers)You could always add more exercises depending on your bodies ability to recover or maybe throw in abs at the end as a finisher. If you’re not progressing lifts and feeling recovered, then maybe don’t add anymore volume. And then with the A, B, C rotations, you just take a different variation of that lift and plug it in for B or C.
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If you’re only taking 1 rest day you’re likely going to run into the problem of not being able to progress on lifts due to lack of recovery or burning out. If you lift similar to Jordans style or to failure you will need more rest. It does a number on your joints and tendons and your CNS.
Rest is good. More is not always better when it comes to lifting.
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300mg really isn’t low enough test to recover bloods for most. Maybe bigger guys like Jordan can recover bloods off that, but unless you’re that size, odds are you won’t. Lower at 100-150mg is more realistic imo. And the tren will now allow you to recover bloods for sure. Take that cruise time to let your receptors reset and use tren when you’re ready to blast again.
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You sure you want a sleeve and not wraps? Sleeves will keep your knees warm but won’t really give you that “spring” or much protection. That’s more what wraps do.
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You could try 1 all out loading set followed by a back off set which you drop the weight and shoot for a higher amount of reps. Progress on both the higher and lower rep sets and you should continue to see good progress.
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Like JP said, make sure food increases as well with the change in routines. You will need recovery to be on point in order to continue progressing on your lifts. And if you haven’t increased size, that’s also an indication food needs to increase.
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Not only are the videos motivating but I think you inspired me on my decision of what kind of dog I want when I have time to care for a new puppy. Just not sure how rare long haired japanese akita’s are in the states.
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Good call if it’s negatively affecting lower body sessions. Deadlifts do a number on CNS. I personally have to be very observant with my body after deadlift days to ensure I’m ready to train the next day. If I feel very fatigued the next morning, I need to switch to a rest day pretty quick.
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Looks like working out with Sas, Elliot, and James has really increased your intensity in the most recent workout videos and IG posts. Always seeing that one extra rep and hard push like your hacksquat post on IG the other day. Keep up the awesome work Jordan! I know it motivates me seeing others push that hard.