[oscar Young]

I don’t think you need to cut, then again , we have not seen your front .

Are you able to recover properly from that split?

Yes recovery is good the training frequency is tolerable for what I can handle. The shoulder day does include Swiss bar press for triceps pecs and front delts as well and the hamstring day and back day switch week to week with either dL on back day or rdl on hamstrings. Just keep progressing my lifts and building tissue is my best option I assume [/quote]
Ok In that case of you are progressing then keep on smashing it hard …

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[oscar Young]

I tend to have 2 exercises unilateral and 2 standard minimum

What’s your current training program we can help you factor it in ☺️

Thank you both so much! Right now, I run an Upper/Lower split. I have had trouble with feeling my hamstrings, so I was considering adding in a few sets of unilateral lying leg curls. Currently for Lower in the variation where I perform Lying Leg Curl the session looks like: Adductor, Barbell Squat, Lying Leg Curl, Leg Press, Abductor, Toe Press. I was considering starting with a few sets of Unilateral Leg Curl and then moving into a few standard sets after Squat.

[/quote]
I’d keep that lower session as it is , maybe replace the abductor with a unilateral ham curl.. kneeling or standing . You could also still keep the abductor in and just add the unilateral ham movement after .

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[oscar Young]

Push at ultra flex today with Kuba & Meg … very good to see both of them as we have not seen each other in a while , due to all of us prepping etc.
Atmosphere is always class in ultra flex & the vibe is right. I like it there.
Session was very productive, felt good and strong .
Used pieces that I don’t always use so it was interesting everything felt good .
Feeling content and full of gratitude as the day come to a close ?

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[oscar Young]

Evening team , rest day here . Typical day in work , then doing admin & adulting ..
Push tomorrow is at ultra flex with Kuba.
I am so excited as I’ve not seen him in a long time, let alone throwing weights together.
So that will be awesome ?

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[oscar Young]

I don’t think you need to cut, then again , we have not seen your front .
Are you able to recover properly from that split?

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[oscar Young]

Today was meant to be leg day but the knot on my neck almost doubled in size upon wake . So a treatment was the only option.
I’d cancelled the treatment yesterday as I opted to train and get a treatment on Friday which was the next available appointment.
But between now and Friday anything could happen and if it did I would not forgive myself .
So sometimes during situations like this , to make a decision you have to treat yourself like a person that you really care for .

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[oscar Young]

Or you can also tag 3 sets at the end of push & another 3 at the end of pull … 🙂

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[oscar Young]

Anywhere that suits .. some people prefer it with cardio … nothing wrong with that.
I personally tag it at the end of my upper sessions …again nothing wrong with that.
Others will have it in their arms session…
So it just depends where it fits with you really.
I would just train them straight sets if I’m honest as I prefer being accurate, something that I’d struggle with training them in a circuit setting.

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[oscar Young]

Rest day today … lie in this morning.. then the normal stuff . Cooking, cleaning , and admin … ready for the week ahead… but first legs tomorrow. 🙂

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[oscar Young]

If you were moving from a barbell I’d go to a trap bar as it’s easier to grip than dumbells are, you’ll be able to load it more than the dumbells , it’ll be easier to unrack compared to dumbells strapping one after another is always a mission and the trap bar would favour a better shoulder position not to mention grip too . 🙂

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[oscar Young]

Pull session in the bag!! I have a little niggle that I have been carrying in my QL area .. it did play up in my mind a bit whilst pulling from the floor but got the work done regardless.
We have treatment that’s way way overdue tomorrow that will strip my back and I should be right for the next session.
But job got done and we live to fight another day . You can see that knot I am carrying on my neck .. ?

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[oscar Young]

Pull session in the bag!! I have a little niggle that I have been carrying in my QL area .. it did play up in my mind a bit whilst pulling from the floor but got the work done regardless.
We have treatment that’s way way overdue tomorrow that will strip my back and I should be right for the next session.
But job got done and we live to fight another day . You can see that knot I am carrying on my neck .. ?

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[oscar Young]

Push today was tough , but in a solid way.. still literally hanging by a thread on the incline Atlantis chest press but managed to take a kilo today .. smith incline feels good as a replacement for prime shoulder press and started at 3pps for 7 reps so that’s decent. My dips stay but they are flipped to 12+ reps . Everything progressed .
We are happy ?.
Tomorrow we pull 🙂

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[oscar Young]

Physique competitor, bodybuilding, bikini etc our priority is to get strong as possible…the rules are the same for all of us.
As Sasan advises above that includes 6-20 rep range…. I’d further argue 6-30 , mostly where legs are involved too .
Then when you feel beat up deload , drop the fatigue, freshen up and repeat ?..
To be able to achieve this make sure all the variables at your control are perfectly controlled.
That is sleep, stress management, hydration, electrolyte balance , quality food, supplementation etc .

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[oscar Young]

Hey matey , why not do a push variation that nails everything and on the second rotation prioritise delts and triceps .
Then tag 2 sets of bicep curls at the end of your pull session & start your leg day with 3 sets of biceps .
That way you can use that arm day to fully recover allowing you to attack sessions properly

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