[sasa]

JP looks like he is almost about to meet god after the end of every set. Definitely 0 reps in the tank even if you slapped his mom.

hahah that is very well explained 😀

[sasa]

There is upper lower video in education from JP

[sasa]

Sasa that is awesome !! Thank you for sharing ????

Wow the man himself! 😀 thanks!!!

[sasa]

sasa wrote:

ever

I also just backwarded back to FBW, i just went trough first week of FBW the one from education (4 sessions, exersice order and SETS and REPS as JP laid them out) sessions takes 75 mins to 105mins including warmpups, would recommend, just do it as JP laids it out, we are not smarter than him when programming.

Thanks for sharing your experience ???????? that time frame is doable. How many warm ups you do for each roughly? Totally agree, and thats why I’m trying to discipline myself to follow his advice and *try* not to question everything![/quote]
From 1 to 3 for every movement, most for the main movements, im not really strong so i dont need too many. So i keep warmup set breaks low then 3 mins before the one working set, and as everything else than leg compound are one set, its mostly 11 sets per workout wich actually isnt so bad 🙂
included my 4 rotations FBW down if u need some inspiration, oscar agreed with it in my last post 🙂 good luck mate

[sasa]

ever

I also just backwarded back to FBW, i just went trough first week of FBW the one from education (4 sessions, exersice order and SETS and REPS as JP laid them out) sessions takes 75 mins to 105mins including warmpups, would recommend, just do it as JP laids it out, we are not smarter than him when programming.

[sasa]

i did same change lately, been using DB’s smith and machines,i also get so much better connection with smith waiting for answers also 😀

[sasa]

thanks! 2 more weeks mini cutting, not going to be as lean as i wanted to but anyway, its time to g row again 😀

[sasa]

@sasa this is perfect my man. I do not need to amend anything here . Let’s get to work & get maaaaasive lol …
Let us know how you get on please . ????

Thanks for answering!
so RDL sits right after BB Row after 2 sleeps that should be ok and no lower back loading session after RDL?’
I used to do JP’s instagram post FBW before wich was pretty much everything 2 sets but this new one is everything 1 set to failure, maybe the 2 sets to failure were the reason i couldnt sustain it :D!

[sasa]

Good stuff my man

@youngoscar

After the convertisation we had, had hard time falling asleep thinking am i a whiny fucking bitch and i dont wanna be on so the next day i went trough your answers and JP’s video “setting up fullbody program” from education
the template goes “Heavy lower/Light Upper 1 , Heavy Upper/Light Lower 1 , Heavy Lower/Light Upper 2 , Heavy Upper/Light Lower 2” So 4 different sessions
and sets and rep ranges are just as JP told in the video, one set on everything except Quad compound

attaching a picture of them for any changes? Not sure about the spot for RDL is it ok?

[sasa]

sasa wrote:

Ah ok , glad you feeling better . Have your Injuries healed ?

Yeah, they have, ul is just alot more enjoyable than fbw ????How does the sessions look to you?Mostly exersice selection im feelin bit insecure as ive always been seeing that ”free weights are superior compred to machines” but hete ive seen people avtually prefering machines, smith, db and hs machines judt feels so much better than BB work

Sessions look fine to me to be honest . Exercise selection and volume all look okay. Don’t worry about what others are doing. Focus on what movements you connect with and feel benefit you . And if course monitor recovery too . Machines or free weights are merely tools. It’s what we do with them that matters. ????
Let us know how you get on.[/quote]
Okay thanks, yeah smith feels alot more stable than free weight barbells on incline. DB’s also feels better

[sasa]

Ah ok , glad you feeling better . Have your Injuries healed ?

Yeah, they have, ul is just alot more enjoyable than fbw 😀
How does the sessions look to you?
Mostly exersice selection im feelin bit insecure as ive always been seeing that ”free weights are superior compred to machines” but hete ive seen people avtually prefering machines, smith, db and hs machines judt feels so much better than BB work

[sasa]

These sessions look okay to me. What’s the problem? Are you not recovering well?
And also Clare asks and important question, how come you couldn’t sustain FBW?
Let’s get to the bottom of this Matey . ????

Did brief explanation a post before you, mostly not enjoying and dreading sessions
Also had 2 small injuries wich both took me out for 2 weeks.
Been trough ul for 2 weeks and alrdy feeling better

[sasa]

Hey. Can I ask the reason why you felt you couldn’t sustain full body training?

mostly feeling lethargic after doing full upperbody and then high rep lowerbody, dreading gym sessions, not feeling motivated and not enjoying 😀

[sasa]

mmh aha, good points, thanks Oscar! Checked ur instagram, wish i could do my back movements with that eccentrics 😀 gotta drop some weight and go again, ive tried it before but progressing in wieghts seems sooooo hard…

[sasa]

John west beats me to it, all your first more moves hit your pec direct or indirectly, so the question of adding another movement doesn’t have legs at this particular point.
Log book might be moving but raw strength without intent doesn’t equal to muscle which brings us to execution which you haven’t mentioned.
You have to be able to move that load with intent first before adding load.
I’d be happy for you to send me your videos on IG DM & let’s start from there.
But In a single set apart from being well aligned and set up on the machine you are using, execution/intensity/ effort have to all be present and co exist as these are his principles and foundations of Hypertrophy.
So don’t solely rely on numbers only.. I’ve seen people bench 3 plates a side , but with undeveloped chests and massive anterior delts and triceps .

by execution and moving the load with intent u mean slow eccentric part of the movement?