Yes i have, I have seen all your videos plenty of times! And deep inside i also knows that an upper/lower would suit me best but sometimes you just fantisize about a density day etc..

Thanks for the answer!

Hi!

I would like som help with a few things, and i think this is exactly the right place to ask these questions.

1. How shredded do you need to be to start a push up, this whole diet is about to get to a good starting point for a longer push up fase. How much tighter do i need to get?

2. And also which muscle group do i need to bring up to get…

Read more

Legs 1 22/2-23

Böj 4
RDL 5,8
Legpress 11,10
Leg extention 8,10
Seated legcurl 9,10
Adductor 8,10
Biceps 2 set

Pull 2 (No lowerback loading)
Hammerstrenght lat pulldown 10(1 s hold),10,12
Upperback row 6,9
1-a cablerow (Latbias) 10,11
Lat pulldown 12(2s sul),12
Shrugs 8,15
Hammercurl 12,15

Legs2 17/1

Lying legcurl 11
Smith squat (Quad bias) 9,12
RDL DB 12,8
Leg extention 11 (2s hold/rep)
Seated legcurl 9,13,11
Adductor 9,8 (4s eccentric,1s hold,1s stretch)
Preachercurl db 20,12

Push2 18/1
Bench 90×5,80×8
Inc smith bench 8,10
Narrow smith bench 8,9
Cuff sidelateral 15(2s hold), 11(1s hold),12
Pec dec 6,8
Cuff cable extention above head…

Read more

Hi,

I will take a back to back restday for wednesday and thursday, and just let the body rest and have all my focus on the kids! Because my weeks always looks diffrent because of the kids i sometimes need to train 3-4 days on before a restday and therefore I also am in need for a double restday every 10-12 days.

Yesterdays session and my first workout with the new set up for Pull 2

Chestsupport rope pullover 10 , 15
Hammerstrenght lat pulldown 8(1s hold), 10 , 11
Chestsupport upperback row 8, 7
1-a cable row (Latbias) 8, 9
Upperback pulldown 10, 10(2s sul/reps)
DB Shrugs 15
Hammercurl 13
Barbellcurl 10
Crunch 12,12,12

Food is still on point and weight the same.…

Read more

Yesterdays push 2 session

Bench 2,7
Inc smithpress 8,8
Smal smithpress (triceps) 7,8
Cuff Sidelateral 17(2s hold),13(1s hold),13
Pecdec 17
Triceps pushdown 12,8
Cuff cable extention above head 7,10 (2s stretch/rep)
Hanging legraise 7,7,5

Hello!

Ive been a member on this site for some years now and have everything to thank Jordan and Corine for, training, nutrition and maybe most mental attitude!

I am 30 years old and have workout 3-5days/week for the last 10 years. I have done every mistake both with food and nutrition. I have never touch PED etc, and thats only because im a…

Read more

Hi Kiera,

How is planning your training ? Im interested to make a change to a more powerlifting focus but I just cant stand all the powerlifting program youll find online with 15+ set squat and right after 15+ set bench etcetc..

Til your lean enough to start a surplus,

Thats weird because I can see the uploading photos.. Ill try again

I agree! I just need to find the right volume, how much to pull back from pull and push and how much I can have on my regular legday and on the iso days.

Thanks for the answer Oscar! What do you think about programming your training like this if you really have a struggled to build good legs..

Ive just read the fantastic book from Scott Stevenson ”Be your own bodybuilding coach” and in the book he gives an split example if you need to prioritise your legs.

Legs compound
Rest
Pull/Hams ISO
Push/Quad ISO
Rest
Repeat

I really like the thought of this split and think I would enjoyed it!

But he never mentioned anything on how to set up…

Read more

I am now in a cutting phase where I wanna lose enough fat to start a long and productive long offseason/building phase.
But I have a hard time to decide how much I need to lose before I change focus.

So I wonder if somebody here can give me some guidelines by this photo.

I am now in a cutting phase where I wanna lose enough fat to start a long and productive long offseason/building phase.
But I have a hard time to decide how much I need to lose before I change focus.

So I wonder if somebody here can give me some guidelines by this photo.

Hi rich
For your ”cluster” is it only one restpaus set for each movement? So totally 2 restpaus set for chest and that’s it that day?

What should you think about and apply in order not to constantly get inflamed muscles, attachments, joints, etc.?

What tips do you have?

Just been to the doctor and they think I have inguinal hernia but waiting for ultrasound in 8-10 weeks.. He told me not to train at all from now on til we got the answers and probably surgery. Did you trained with it or rest? I can’t see my self out of the gym for 10-15 weeks.

Just been to the doctor and they think I have inguinal hernia but waiting for ultrasound in 8-10 weeks.. He told me not to train at all from now on til we got the answers and probably surgery. Did you trained with it or rest? I can’t see my self out of the gym for 10-15 weeks.

Feels like you doing really low volume for legs right now? Only one set for the compounds. Any thoughts about that? Why lower there? I’ve always got pain in my knees for 2-3days after legs but always fresh for the next leg sesh, so I’ve thought about reducing the volume but it’s also my weakest bodypart..😂

Thanks for the answers Jimmy! Always do compound after adduction and hamcurls, gonna try to do extensions also before compound then.. Quite annoying tho legs are my biggest weakness so don’t want any more probs with them😂

After every legday that involves hack squat,smith squat etc my knee pains for 2-3 days than it’s all good again til my next legday. I just wonder if this is bad in the long way or if i can keep going because it always disappears after 2-3 days.. And it is only when I do compounds I get the pain, everything feels good when I doing the exercise… Read more

For me a rackchin is what the dude in vest is doing and not the second picture.
I think Oscar and co knows better than me so ill start calling that something else..

Thanks for all the answers, ill try to lower the frequency with PPL and hope that the leg gains will remain and keep coming hehe.

I have been training upper / lower for the last five months to prioritize my legs as they drag. Have run legs every order day approximately and put in more rest days where it felt like the need has been found.

lately I have had very sore knees and am thinking it’s time to change.

The legs have really grown this time but need even more to… Read more

I train upper/lower/rest/repeat with no problem every now and then I put in 2/3 rest days in a row. But i couldn’t do that with DL on my upper day 😂 so in this programming I have nearly nothing that is hiphinge because of recovery. Everything has its times.

Thanks for all your ansetts, kind of hard and extensive to get hold on cor in sweden. Ill order it and see if ut makes any charges!👌

Hello,

Just got a new mealplan.
And for carbs there is 220g oats daily and 250g oncooked rice daily + banana and some intra carbs.

My stomach hurts everyday since the new plan and i have to take a shit 4-5 times/day. 

What should i change? Or do my stomach gonna get used to it?

Tip for other carb sources? I dont think the rice is the problem,…

Read more

Hello,

Just got a new mealplan.
And for carbs there is 220g oats daily and 250g oncooked rice daily + banana and some intra carbs.

My stomach hurts everyday since the new plan and i have to take a shit 4-5 times/day.

What should i change? Or do my stomach gonna get used to it?

Tip for other carb sources? I dont think the rice is the problem,…

Read more

Ive trained high intensity for almost 2 years now. Push,pull,rest,legs,rest repeat.
6-8 working set/musclegroup. For this past two years of training ive gained alot of mass and strenght but also many injuries. I know i have the right techniqe so i dont know if im just unlucky or what it is.

Right now im battling with inflamed biceps and…

Read more

Ive trained high intensity for almost 2 years now. Push,pull,rest,legs,rest repeat.
6-8 working set/musclegroup. For this past two years of training ive gained alot of mass and strenght but also many injuries. I know i have the right techniqe so i dont know if im just unlucky or what it is.

Right now im battling with inflamed biceps and…

Read more