[oscar Young]

Doing isolation movements before compounds i in n my experience hasn’t taken away from my loading. In contrast it’s added to it for the following reasons:
•By the time I get to my compound movements, my knees are warm and ready to handle that load. These loads need peace of mind, when your knees are warm and moving fluidly you can apply yourself to y to set whole heartedly.
•whilst I do these isolation movements it allows me time to get into the head space I need to attack that compound.
•The warmers the muscles , the better they will perform .
•also it’s simply about longevity and not batting your joints cause eventually they will catch up with you.

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[oscar Young]

Lower the load and try get a band around your knees as a cue to drive into & maintain tension through the eccentric and concentric phase .

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[oscar Young]

PULL
Devolume session done on pull. I have to say every thing felt good. And I’m fresher each day so that’s good.
SESSION
Seated row x 1 5-9
Unilateral Atlantis pull down x 1 8-10
Dual dB bent over row x 1 8-10
D handle cable lat pull down x 1
Rear delt x 2
Biceps x 2

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[oscar Young]

Hello Marty , I’ll still track the log book my man. So I’ll only to a top set and move on. So where it’s 5-9,10-12 I’d take the 5-9 set and try beat what I did last time

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[oscar Young]

What’s the rep range on your leg press set ? I’d it 8-12 if so I’d keep the same weight and slowly bully it to 12 reps .
Is the rep range 6-9? If so I’d be looking to get that 9th rep?
Is it 5-8 ? If so I’ll be thinking maybe a 10kg jump.
Is the execution standard on all these progressions? I’m talking ROM, eccentrics & all that ?

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[oscar Young]

PUSH
First devolume session done, felt good & the plan is to do a few more before we go back in at full volume again .
SESSION
•Flat prime press x 1
•mid incline smith x 1
•neutral tricep prime press x 1
•pec dec x 2
•seated prime lateral x 2
•pec dec for rear delts x 2

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[oscar Young]

Hello guys so came to London yesterday afternoon just to really get away from things. Not in a bad way , but just to take a break from work which I’ve been putting hours since beginning of July .
It’s also a devolume week & not only was I on a course of anti biotics, but I felt like I was coming down with a cold also .
So many red flags, booked myself a nice apartment and it’s paid off massively. Full rest yesterday and today, only going for walks & that . I’ve really felt much better, and I know this is what works for me, just stopping completely.
Tomorrow I go back to Manchester, and plan to hit a low volume push session as the first devolume session .

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[oscar Young]

Sorry guys no update yesterday, it was leg day . We filmed this for the site and should be up in the next few days.
It was Haider’s last leg session before he competes on Saturday. Session went well & I’m in absolute bits today .
We now deload and drop fatigue for the next few sessions

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[oscar Young]

I agree with Lara here, question is his opinion doesn’t affecting your coaching & you are still making steps forward?
If so you have a problem, if not have a chat or better yet if it winds you up because you got different views weigh through pros and cons & your answer will be in there .

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[oscar Young]

Triceps you can hit in a push session, one compound, 2 isolation moves to tag at the end . Also your triceps will be working indirectly during other movements.
Biceps you can tag at the end of a pull session , 2-3 sets will do.
Also you can hit 1-2 sets of biceps before a lower body session

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[oscar Young]

Personally I do it for different reasons . Sometimes it’s just to prime & prepare my central nervous system for the heavier load that’s about to come . So during such cases I don’t go to failure.
Sometimes that’s what the rep range is like today on the leg press it was 10-12,6-9,20-25 and all those sets are taken to failure.
So people will do it for different reasons depending on the set outcome they are looking for

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[oscar Young]

1• Train them through the full range of motion.
2•Do not bounce at the bottom , rather have a slight pause, and contract from the fully stretched position.
• Think of pushing the balls of your feet into the foot pedal and think of how high a ballet dancer would go, try to emulate that.
•Train them in all rep ranges :6-9,10-12,15-20,20-25
•make sure you are eccentrics are bang on.
•Train them frequently, they can handle it.
•Train them first preferably on an upper body day , and tag eq at the end of a leg day
•Also train your tibia, this is a game of illusions
•stretch them at the end of the session
•Be patient & consistent

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[oscar Young]

Rest day today , a cold has set in from nowhere, so it’s been beechams, Sudafed & the lot. Early bed and see what tomorrow brings . Meant to be push but we’ll see how I feel first . If not up to speed , extra day of rest

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[oscar Young]

It depends what’s the goal , in some rotations I have compounds as 3rd & in others even 4th movement. When it comes to pulling off the floor. The furthest I can have it is 2nd with the first movement a primer that will help me on the compound.
I prioritise the movements that produce the most force because How much force a muscle can produce ,equates to tension & the more tension a muscle can produce is arguably what will lead to the most Hypertrophy .
Hence the analogy the meat & potatoes of the session

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[oscar Young]

Have you got any pictures we could see please

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