[oscar Young]

Question here would be if you’d be able to meet the recovery demands of hinging that frequently ? If so fair play .
The SLDL will mainly target the erectors. It’s the RDL that’ll target the hamstrings in a fully lengthened range so you could potentially have lying hamstrings to challenge the hams in a short position. ?

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[oscar Young]

HAMSTRINGS
Decent session earlier…swapped my pre to just coffee & actually had a proper buzz & kick from it.
I like to rotate stims to stay sensitised & to give stomach a break too.
All movements progressed . That’s another days work done ✔️
I cannot honestly tell you how much I am looking forward to tomorrow rest day.

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[oscar Young]

QUADS
Very productive session at HQ. We are covering decent ground as far as loading is concerned and we are now on a straight narrow making solid steps forward progressively.
Staying on top of chiropractor, thorough mobility drills and warm ups & we are good.
Happy with todays work .
We go to rest & finish off with hamstrings tomorrow ?

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[oscar Young]

I would personally opt for a cross trainer if you have space and can afford one . 🙂

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[oscar Young]

You can still do PPL, and have to push variations , one delt & tri focused & one pec focused bit you’d still have a bit of delt & tri.

You can tag biceps at the end of the pec focused push , tag biceps after pull , and start let’s by doing a set or 2 of biceps.

Alternatively try this other split and see what works best for you and for your goals ?

Thanks Oscar How would I structure both push variations?[/quote]

So it’d roughly look like

Push 1 (delt tri focus)

•lateral raise variation

•shoulder compound

•tricep isolation variation

•tricep compound (Dip, JM press, smith tri press)

•pec dec

•delt isolation (preferably unilateral)

•tricep isolation (preferably unilateral & overhead or challenging lengthened range)

Push 2

•pec dec

•chest press variation

•another chest press variation ( preferably different angle to the first one..so maybe flat press to start and high incline next)

•tricep compound variation (higher reps maybe)

•delt isolation

•tricep isolation

[/quote]

Do you think I would benefit from this because I’ve been training for nearly 4 months but I wouldn’t say I’m a beginner at all [/quote]

I don’t understand…you’ve been training for 4 months only but you aren’t a beginner. Could I get more context please [/quote]

I meant I’m not a complete beginner that doesn’t know what he’s doing at all. I don’t mean I don’t need to learn stuff by any means lol[/quote]

Tom you’ve lost me to be honest. ? and by you questioning whether you’d benefit even though you’ve been training 4 months tells me maybe you need to run a different split first that would bring everything else up . [/quote]

What split would you recommend?[/quote]

For your training age & experience full body . Please watch the videos on the education section why the split would benefit you and how to set up one . ?[/quote]

I will see, the downside to a full body for me are that I find it hard to recover and I’ve rlly been enjoying going to the gym as much as I can and I think it would mean I go less if I ran the full body[/quote]

Did you set it up correct as the education section video explains?

Or if you are enjoying what you are doing then crack on with that mate.[/quote]

Hi Oscar I have now unlocked the full body training video and I think it will be beneficial for me so I’m now writing out my full body program.thanks because if you hadn’t said it I might not have even looked at the video and just glossed over it.[/quote]
Not a problem Tim that’s why we are here . Come back here if you need more help . 🙂

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[oscar Young]

REST DAY
A bit of work this morning, then it’s been a relaxing afternoon/evening.
I have put the telly on today for the first time in a long time .
I always prefer reading , but there’s a Kanye west documentary out & ‘the tinder swindler’ which dozens have recommended me to watch … so that’s me I suppose.. lol ?
Quads tomorrow:)

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[oscar Young]

PULL
Productive session, got the job done. Nothing phenomenal to scream off the top of the roof for .
Simply because it was a biscuit here and a biscuit there .. all loads progressed today .
Pump was ridiculous!
Looking forward to a good rest day tomorrow.

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[oscar Young]

IMO I would load adductor on setting 4 , you have the hack squat after leg extension so I’d load the leg extension on pin 2 to challenge the short range, hack will follow after to challenge mid to lengthened range of quad .
Prime hammie curl , I’d probably do setting 2 to challenge the hamstrings in the short then setting 1 for mid range and finish with setting 3 to challenge the mid range .

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[oscar Young]

To add to Oscar’s point – you have posted a pic of the current classic physique MR Olympia in stage condition. So regardless of what exercises you do. If you never achieve this level of Bodyfat, you will never see this level of musculature showing, this will also depend on genetics, nutrition, work ethic, and all the above exercises and more!!

This is the important bit Mohammed … ?

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[oscar Young]

Leg press
Hypers
Kick backs
Hip thrusts

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[oscar Young]

PUSH
For the first time in a long time , I missed by a rep in the top set. God knows why .. but hey we carried on and took wins for the rest of the workout.
I will try not to dwell on that tbh … tomorrow is another day & we embark on pull session..

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[oscar Young]

You can still do PPL, and have to push variations , one delt & tri focused & one pec focused bit you’d still have a bit of delt & tri.

You can tag biceps at the end of the pec focused push , tag biceps after pull , and start let’s by doing a set or 2 of biceps.

Alternatively try this other split and see what works best for you and for your goals ?

Thanks Oscar How would I structure both push variations?[/quote]

So it’d roughly look like

Push 1 (delt tri focus)

•lateral raise variation

•shoulder compound

•tricep isolation variation

•tricep compound (Dip, JM press, smith tri press)

•pec dec

•delt isolation (preferably unilateral)

•tricep isolation (preferably unilateral & overhead or challenging lengthened range)

Push 2

•pec dec

•chest press variation

•another chest press variation ( preferably different angle to the first one..so maybe flat press to start and high incline next)

•tricep compound variation (higher reps maybe)

•delt isolation

•tricep isolation

[/quote]

Do you think I would benefit from this because I’ve been training for nearly 4 months but I wouldn’t say I’m a beginner at all [/quote]

I don’t understand…you’ve been training for 4 months only but you aren’t a beginner. Could I get more context please [/quote]

I meant I’m not a complete beginner that doesn’t know what he’s doing at all. I don’t mean I don’t need to learn stuff by any means lol[/quote]

Tom you’ve lost me to be honest. ? and by you questioning whether you’d benefit even though you’ve been training 4 months tells me maybe you need to run a different split first that would bring everything else up . [/quote]

What split would you recommend?[/quote]

For your training age & experience full body . Please watch the videos on the education section why the split would benefit you and how to set up one . ?[/quote]

I will see, the downside to a full body for me are that I find it hard to recover and I’ve rlly been enjoying going to the gym as much as I can and I think it would mean I go less if I ran the full body[/quote]
Did you set it up correct as the education section video explains?
Or if you are enjoying what you are doing then crack on with that mate.

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

You can still do PPL, and have to push variations , one delt & tri focused & one pec focused bit you’d still have a bit of delt & tri.

You can tag biceps at the end of the pec focused push , tag biceps after pull , and start let’s by doing a set or 2 of biceps.

Alternatively try this other split and see what works best for you and for your goals ?

Thanks Oscar How would I structure both push variations?[/quote]

So it’d roughly look like

Push 1 (delt tri focus)

•lateral raise variation

•shoulder compound

•tricep isolation variation

•tricep compound (Dip, JM press, smith tri press)

•pec dec

•delt isolation (preferably unilateral)

•tricep isolation (preferably unilateral & overhead or challenging lengthened range)

Push 2

•pec dec

•chest press variation

•another chest press variation ( preferably different angle to the first one..so maybe flat press to start and high incline next)

•tricep compound variation (higher reps maybe)

•delt isolation

•tricep isolation

[/quote]

Do you think I would benefit from this because I’ve been training for nearly 4 months but I wouldn’t say I’m a beginner at all [/quote]

I don’t understand…you’ve been training for 4 months only but you aren’t a beginner. Could I get more context please [/quote]

I meant I’m not a complete beginner that doesn’t know what he’s doing at all. I don’t mean I don’t need to learn stuff by any means lol[/quote]

Tom you’ve lost me to be honest. ? and by you questioning whether you’d benefit even though you’ve been training 4 months tells me maybe you need to run a different split first that would bring everything else up . [/quote]

What split would you recommend?[/quote]
For your training age & experience full body . Please watch the videos on the education section why the split would benefit you and how to set up one . 🙂

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

REST DAY
Good day , not much to report. Being an adult & doing adult things.
I also had a treatment from my chiropractor to stay on top of things .
Very productive day & well on schedule for 9:00pm bedtime that I am very chuffed about. That’s a good 20 minutes shaved off the last 2 days.

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

You can still do PPL, and have to push variations , one delt & tri focused & one pec focused bit you’d still have a bit of delt & tri.

You can tag biceps at the end of the pec focused push , tag biceps after pull , and start let’s by doing a set or 2 of biceps.

Alternatively try this other split and see what works best for you and for your goals ?

Thanks Oscar How would I structure both push variations?[/quote]

So it’d roughly look like

Push 1 (delt tri focus)

•lateral raise variation

•shoulder compound

•tricep isolation variation

•tricep compound (Dip, JM press, smith tri press)

•pec dec

•delt isolation (preferably unilateral)

•tricep isolation (preferably unilateral & overhead or challenging lengthened range)

Push 2

•pec dec

•chest press variation

•another chest press variation ( preferably different angle to the first one..so maybe flat press to start and high incline next)

•tricep compound variation (higher reps maybe)

•delt isolation

•tricep isolation

[/quote]

Do you think I would benefit from this because I’ve been training for nearly 4 months but I wouldn’t say I’m a beginner at all [/quote]

I don’t understand…you’ve been training for 4 months only but you aren’t a beginner. Could I get more context please [/quote]

I meant I’m not a complete beginner that doesn’t know what he’s doing at all. I don’t mean I don’t need to learn stuff by any means lol[/quote]
Tom you’ve lost me to be honest. ? and by you questioning whether you’d benefit even though you’ve been training 4 months tells me maybe you need to run a different split first that would bring everything else up .

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.