[Steve Cheers]

Sorry for the late update don’t know what it is but it’s gone now so I’m back to gym 🤙

[Steve Cheers]

Blue shorts is today

[Steve Cheers]

Hi bud

So the first question is have you tried the above yet? If so how long have you done this training plan for and how is your physique progressing? How many sets per exercise are you doing also?

Yes I’ve been doing this for about a month a bit my shoulder press I do for a top set then back of and with pretty much with everything else

[Steve Cheers]

You can still watch them back on here

I can’t find them

[Steve Cheers]

You just said your back starts to curve , that’s the part we are all talking about . None of us are particularly referring to the arch , do that if you want . But you said when you go heavy it curves , so stay at a weight it doesn’t curve

Alright thank you Jordan

[Steve Cheers]

Stay at a load you can keep your back from changing shape , and keep being very patient , you are rushing . It takes reps and reps and patience to build the erector strength to not break form

Should I not arch my back? Is there a technique I’m missing

[Steve Cheers]

Weight isn’t relevant , rep ranges aren’t relevant . Failure is . Light weight to failure = maximal muscle fibre recruitment . Doing this more than once = more stimulus . Doing this too many times = recovery demands we don’t need . So the goal is max stimulus with min recovery demands . So this could be 2/3/4 sets depending on your frequency

Hi Jordan I’m switching to upper lower thank you responding I appreciate it

[Steve Cheers]

If you have the time then I’d do upper lower now. I think you’ll enjoy it more too 🙂

I agree with Oscar though you may need a deload also when was the last time you changed your plan because overtime things do stall anyway.

Insta Chloepickford_ifbbpro

Well I went from fb 3 days a week 4 rest days to fb eod but if you think I should start u/l how would I structure it like ulrulr? I haven’t unlocked the tbjp education episode yet

[Steve Cheers]

So first of all please ensure you aren’t just fatigued and need a deload and that is why your lifts have stalled .

If that’s not the case , then by all means give upper/lower a go

A deload?

[Steve Cheers]

Are you assisted or natural? What’s your goals? What’s your budget?

I’m natural Goal is to gain muscle and lose fat and any thing under 40£

[Steve Cheers]

Thank you for responding I was thought since it was basically a 5kg weight decrease on basically everything I was just worried

[Steve Cheers]

You haven’t lost muscle. Just less energy due to under eating. Easy fix by getting straight back onto your usual food / fluid intake. Don’t stress

Cheers mate thank you for taking the time to reply really appreciate it

[Steve Cheers]

I would add a decent Omega like OH Mega Pharma Pro to that too, and possibly Cure-Coming.

I would make sure you are taking D3 with K2 too (The TBJP product has both combined)

Anything else will come down to individual specific needs and whether or not you’re using assistance.

Omega fish oil?

[Steve Cheers]

I mean, it depends on what you’d consider is enough. If your back is growing, and you like the look of it, then it’s enough. . .

For most though, in order to develop a well rounded and complete back, most will attack it from numerous angles and planes.

Yeah my back is growing I wasn’t sure if I was leaving gains on the table [/quote]

if your hitting Full body 3 x a week for example then your getting 12 sets per week over 3 sessions at 2 sets per exercise which is more than sufficient – some may find that to much to be honest and strip it back to just 1 work set per exercise so 6 total over the week but if your growing well and strength is increasing then I would leave as is.

However I would not be doing the same 2 things every workout.

so workout 1 may be as this

Workout 2 may have a seated upper back row and a 1 arm cable Pull down

Etc etc [/quote]
Yeah I have hit a plateau so recently started doing 2 sets of pull-down still plateau on both exercises. I don’t have any rotational exercises but for example say session A is wide pull-down low row session B the cable pull-down seated then a normal cable row. Is this good enough or should I include a 3rd exercise on both sessions? And I also started doing fbeod to bump frequency and what can I do to get out of the plateau?

[Steve Cheers]

I mean, it depends on what you’d consider is enough. If your back is growing, and you like the look of it, then it’s enough. . .

For most though, in order to develop a well rounded and complete back, most will attack it from numerous angles and planes.

Yeah my back is growing I wasn’t sure if I was leaving gains on the table