Hey everyone. I’m curious on how you all would incorporate more “functional” / performance training into your workouts/splits. I’m currently running a full body split and would like to start adding more performance CrossFit style exercises but not sure how to go about it. I still want to prioritize muscle building but I’m not someone who is…

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Hey Clare!
Unfortunately it would actually cost more to get those supplements since shipping is very expensive to my country. I actually based that entire list on the JPnutrition line. I was just seeing if those dosages are correct or should be increased at all since my condition of Avascular Necrosis is so severe with a very intense… Read more

Im also taking a greens supplement and making homemade bone broth for collagen [/quote]
Any suggestions?

Im also taking a greens supplement and making homemade bone broth for collagen

Hey everyone! So the surgery went well but I am non weight bearing for 12 weeks and in a lot of pain and inflammation. Below is what I am currently taking for supplements. Would it be worth increasing the dose or adding anything else specific? Thanks in advance

Curcumin 1200mg
Boswellia 500mg
MSM 10g
Glucosamine 1500mg
Chondroitin… Read more

Thank you! I will start taking all of those soon. I’m getting an osteochondral allograft done on my knee in the next few weeks so I will be sure to take those during recovery. Is HGH something a doctor would prescribe? Ive never taken any sort of pharmaceutical compounds so unsure on what this is.

Had a knee arthroscopy with chondral debridement of my right knee yesterday. Lots of pain and inflammation today with only about 50% weight bearing with crutches. Any recommendations for supplements or things I can do to speed up recovery? Physical therapy starts next Monday. Thanks in advance

Thank you so much Phoebe. This is exactly what I will plan on doing.

Thank you Sasan and Nathan. I like the idea of rotating push and pull to keep frequency up

Upper lower every other day

Any suggestions?

Hey everyone. So In a few weeks I will be getting surgery done on both of my knees. I won’t be able to do any sort of weight training for possibly 6 months on lower body other than maybe abductors and adductors. How should I go about setting up my split and weekly training during this time? Thanks in advance

How does this setup look?
Hamstring curl (10-12), (12-15)
Adductor (20-25), (10-12)
Leg ext (20-25), (12-15)
Leg compound (12-15), (20-25)
Calves

Hey everyone. I’ve got a question about how I should set up my lower sessions. Currently training upper lower EOD. In 2016 I went through treatment for leukemia and because of this I ended up with a condition called Avascular Necrosis in my knees. Basically the bone and cartilage in my knees have no blood flow to them and causes a lot of pain… Read more

Hey everyone. I’ve got a question about how I should set up my lower sessions. Currently training upper lower EOD. In 2016 I went through treatment for leukemia and because of this I ended up with a condition called Avascular Necrosis in my knees. Basically the bone and cartilage in my knees have no blood flow to them and causes a lot of pain… Read more

Hey man. Do you only have 2 rotations? I thought DC usually has 3. A,B, and C

Will these have enough flexibility to be able and preform hamstring curls in? That’s the issue I’ve been having with the thicker knee sleeves. [/quote]

Yes the weightlifting ones will for sure as they are designed for lifters to pretty much kiss the floor with their arse hole in a clean and snatch haha.

They are also a little shorter. I… Read more

Thanks! I’ll definitely look into them

Will these have enough flexibility to be able and preform hamstring curls in? That’s the issue I’ve been having with the thicker knee sleeves.

I have had knee issues ever since finishing treatment for Leukemia in 2017. Because of this I have to use knee sleeves during any leg exercise. I’ve been using mark bells gangsta knee sleeves that are 9.5 mm but I find that they are way to thick to wear for extended periods and for use on hamstring curls and leg ext. Any recommendations on what… Read more

Cut down to 160.

Then go again

In my opinion your doing gd my man.

Keep at it [/quote]

Also how many calories should I initially drop?[/quote]

300 in my opinion is a gd start on training days [/quote]
Appreciate the advice. Thank you

Cut down to 160.

Then go again

In my opinion your doing gd my man.

Keep at it [/quote]
Also how many calories should I initially drop?

Cut down to 160.

Then go again

In my opinion your doing gd my man.

Keep at it [/quote]
Sounds like a plan. How long should I take to cut down to 160?

Let me know if there is any more information you guys need

Can’t decide if I should pull back for a little or keep pushing up till January

Would you consider this a successful bulk or did I add to much fat compared to muscle?

Thank you! I will give this setup a go for awhile and see how I progress

@Hilly @Ryanpetford @jimmytonk1 @jackthorburn

I added some current photos

Here are some current physique photos. Fasted at 173lbs

I have decided to start an U/L/R/U/L/R/R split. How does this look for a setup? Any advice or recommendations would be awesome. Thanks.

Thank you! How many calories should I remove from my current diet for the mini cut?

I will get more photos taken later today

What do you mean by recomp?

There should be a current one I posted. Let me know if it didn’t upload

This is the only current photo I have on my phone. I can take more later if needed

I’m stuck on where I should go from here. I am 21 years old, 5 foot 10 and currently 173 lbs. I did a cut last November and got down to 145 lbs. I have been bulking since then and hoping to do a cut in January for a men’s physique competition in spring. Current macros are 218P 430C 60F. My appetite has been very low as of lately but I am… Read more

Thank you! What’s the reason for switching out behind the neck press? Risk of injury?[/quote]
Yes that and also there is better movements that’ll yield better results [/quote]
Thank you for the advice!

Thank you! What’s the reason for switching out behind the neck press? Risk of injury?

Here is a photo of the 4 rotations.

Just watched Jordan’s video on setting up a full body split. This is what I came up with. Any advice and critiques would be awesome! Thank you in advance.