[Tim Aspinall]

Hey mate,

That’s amazing to hear how you have taken control and are making incredible steps forward.

To answer your question regarding rest you can try hitting the following:

PUSH
REST
LEGS
REST
PULL
REST

Repeat this cycle with say 3 different rotations.

Take a look at some of the early videos posted on here regarding training splits. You could potentially benefit from an upper/lower split and then switch back to PPL when you have progressed.

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[Tim Aspinall]

Such a fun day today up at Frontline Gym in Manchester for a shoot with almost all the crew for TrainedbyJP and 2bros. So good to see everyone looking well (tiniest I’ve ever felt ????).

Seemed like it was leg day for pretty much everyone which made the session that bit more tasty with everyone going in HARD around me ????????

Session went as follows for legs rotation 4:

Standing leg curl 2 x8-10

Banded leg press 2×8-10

Pendulum squat 2×8-10

GHR 1xfailure

Leg ext 1×8-10

Single leg seated ham curl 1×15

Abductor RP 12/8/5

Adductor 2×10-12

Toe press 2×10-12

Abs

First time using pendulum squat and it RUINED me. Underestimated how tough it is and went for 120kg for 8-10 and it finished me on the 6th rep !! Luckily Oscar and Joe were on hand to pick me off the ground else I was staying there !!

Just got to see out this week and then will be back hitting upper again which I’m so ready for. Especially after seeing how huge everyone was looking today ????

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[Tim Aspinall]

Try going down to the point your ass starts to lift off the pad and don’t take it further. See if that makes a difference. Just a suggestion and hard to say without seeing a video. Could be down to weakness in supporting muscles so potentially accessory work to be done?

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[Tim Aspinall]

Hey,

You could try using single ply that way will give less assistance but will offer some support still. Can use wraps if you get on with them as can choose how tight you wrap them.

I’ve used both and find it does help reduce knee pain without taking away from the working set as legs are responding.

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[Tim Aspinall]

Rest day today.

Busy day in the office. Rested up nicely ahead of legs tomorrow.

Trip up to Frontline Gym in Manchester for photo shoot. Will hit legs there after the shoot. Hoping to hit some decent numbers as feeling strong right now.

www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market.

[Tim Aspinall]

Get the most progression you can NATURALLY. Ensure training and diet are absolutely bang on day in day out. Once you have completely maxed this out and you really feel it is needed to take your physique to the next level then SLOWLY begin introducing. Jordan discusses beginners cycles in the videos section so I would advise looking at this. Do not feel pressured to move onto PEDs.

www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market.

[Tim Aspinall]

Rest day today. Got the ‘big shop’ done so all stocked up for the week. Will prep meals for next 4 days as I find it helps being organised this way. Can just grab the meals and head to the office.

Catch up with the family today and watching the City vs Chelsea final. Been a big City fan from when I was little (not just the glory days ????). Will head for a sauna/steam and hot tub tonight to relax before another busy week ahead.

Hope everyone has had a great weekend ????

www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market.

[Tim Aspinall]

Nice day of business and pleasure (well, pleasure and pain ????????????).

Day started off with a sports massage. I get these every couple of weeks to keep everything moving nicely, especially as the weights being pushed increase. Had some acupuncture, cupping and electro therapy in today’s session. Was feeling productive today so decided to head to the office to do some mortgage work. After this I headed to hit legs at 5:30 for rotation 3 which went as follows:

– lying ham curl 2×8-10
– banded v squat 2×8-10
– close stance smith squat 1×8-10
– leg ext 1×8-10
– GHR 1xfailure
– standing single leg ham curl 1×15
– abductor 2×10-12
– adductor rest pause 12/8/5
– calves standing raise 2×8-10
– abs 2×10-12

Hit a decent set on banded v squat with 2 blue bands (36kg resistance each) and 240kg on the machine. Hit this for 9 reps with no spot so will hit this one more time, same weight with perfect form for 10 and then move the weight up.

Close stance smith was 160kg plus bar for 9 reps with no spot. Again this will be hit for 10 and then weight increased.

Feeling strong and everything moving well. Ready to get back to hitting upper in a weeks time ????????

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www.trainedbyjp-nutrition.com - highest quality supplements on the market.

[Tim Aspinall]

Nice to see you on here tim. Another place for me to bombard you with questions lol

Always happy to answer you brother

www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market.

[Tim Aspinall]

This is bang on!!!! Yes Tim

Big love bron

www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market.

[Tim Aspinall]

Hey,

I’ve been following PPL split for years now and love it. It’s the way I’ve progressed quickest and kept training enjoyable due to being able to have the rotations.

I think if you reduce to 3 rotations and remove the exercises you feel you have ‘maxed out’ or aren’t connecting with as well and keep those that are currently progressing still. When you then max all of these pull them for others. But definitely give 3 rotations a go as this is what I’m currently working on and has been going really well.

Cheers ????????

www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market.

[Tim Aspinall]

Another rest day today as part of the recovery period post op. Legs tomorrow so will log this.

Another busy day in the office today which I wouldn’t have any other way. I find the busier I am the more productive I become. I think mostly because time becomes even more precious so you become more efficient and direct with what you do.

Hope everyone has a great start to the weekend ????????????

www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market.

[Tim Aspinall]

Yes Tim, looking forward to checking in on this

Respect brother. Will have to get some Clifford’s sessions filmed and uploaded ????????????

www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market.

[Tim Aspinall]

Really looking forward to this one!! Already following you for long time on Instagram

Nice one mate. Hopefully will be a good read and feel free to ask anything any time ????????

www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market.

[Tim Aspinall]

Hey Paul,

If being used for general health and well-being then anything from 30-60 mins wouldn’t do any harm however if wanting to use as a fat loss tool say specifically if dieting for a show for instance then probably best keeping around 30mins 4/5 days a week initially as you want to be able to call on it later down the line rather than max out at 60mins a day every day and then have to increase further from there.

Basic explanation there but just about being smart and not using all the tools at once 🙂

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www.trainedbyjp-nutrition.com - highest quality supplements on the market.