[oscar Young]

Multiple ranges will serve different purposes & tax different fibres , so personally I don’t stick to one .
6-9, 8-12 ,12-15 20-30 . Include them all and aim to get stronger in each rep range

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[oscar Young]

As jade suggests above, I’d vary rep ranges.. so for example you’d do a rest pause on one variation, next variation you might do 8-12,12-15
, then you might do 8-12,6-9,12-15 and so forth

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[oscar Young]

Ok my man ?

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[oscar Young]

Yes it’s fine, biceps are a smaller muscle group and won’t be that demanding recovery wise.
Also after Monday and Tuesday you’ll have 3 sleeps before you train them again .

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[oscar Young]

Ah sorry mate, off course you do .I must have missed that. What do you think of my suggestion though ..? ?

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Your suggestion sounds good.
But I have one question. On the second week I start Monday with legs and biceps. Do I train Pull and biceps on Thuesday or just pull without biceps?
And do u have any advice how to build the Push, Pull and Leg days to improve my weakpoints?[/quote]
Yes you’d do biceps …you’d just maybe stick 2 sets before you start the leg session, & on the pull you’d tag 2 another 2 sets at the end of the pull session.
Go to the education section and watch videos on how to build a pull , push & legs session.
Once you done that , put a session together, then you can post it on here & we can review it . 🙂

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[oscar Young]

Ah sorry mate, off course you do .I must have missed that. What do you think of my suggestion though ..? ?

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[oscar Young]

Felix if legs are your weak point, shouldn’t you surely train them ?
All I see is push , pull, push 2 & pull 2.
When do you train legs ?
If you can only train those days , I’d do
Monday :push
Tuesday:legs & biceps
Wednesday:off
Thursday:pull with biceps
Friday: push
Saturday:off
Sunday :off
Monday :legs & biceps
So forth

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[oscar Young]

PULL
Day off yesterday, I was absolutely battered to be honest. It’s been a great week of training. I am also reminded as my numbers creep up and I’m getting stronger, recovery demands are increasing .
So I’ll have to keep an eye on that.
Good session earlier, still training with Jamie so all is good. 🙂
SESSION
•Tbar row x 2
•unilateral seated row x 2
•DB prone row x 2
•D handle lat pull down x 2
•rear delt work x 3
•bicep work x 3
Really good week this week, looking to finish off B.I.G. with a delt & tricep session tomorrow.

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[oscar Young]

Hello buddy , you are right… these movements are only tools and we pick them specifically for our needs at the time.
The focus then shifts to performance which is in turn dictated by recovery. The harder you recover, the harder you can perform consistently.
Once you can achieve that then aesthetics will just follow.
In terms of splits yes you can start with a full body split every other day .
Don’t put a time limit on it yet , don’t get ahead of yourself,just rinse & repeat each session till you can get nothing from the split.
Once there you can analyse and then make a decision which way to go, or which split would match your needs at that point.
There’s videos on how to set up a full body split on the education section.
So watch those then if you have any questions, please come back and ask . 🙂

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[oscar Young]

Hello caidin, 2 rotations for me sir..purely because most of these movements are a skill, & frequent practice is what will make you better at each movement.
Also what movements you could have used for the third rotation can stay in the tool box for once progress stalls on current movements, you got replacement lifts ready . 🙂

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[oscar Young]

LEGS
All targets hit and surpassed this afternoon…so far this week has been very very good on the floor. But also outside the gym we’ve been anal about ticking all variables, because as you get stronger , recovery becomes very demanding and you can’t get slack or progress will hit a wall very fast … so food , sleep, & Supplement’s have to be on point.
Personally my mindset is always one of ‘ what would a natural Oscar do?’ So this is how I live my life and make my decisions, like a Natural athlete.
It’s very easy to rely on assistance, get a bit slack , get a bit lazy ,Miss meals , not focus on sleep and all that.
It’s a recipe for disaster . Assistance should be used as ‘assistance’ to assist an already rigid routine, consistent diet , rigorous bedtime routine, frequent treatments and all that can be done to help recovery, as that’s what will underpin performance & if you are in the game of chasing aesthetics, then you have to chase performance. This is what will determine what the finished product will look like .
SESSION
•adductor x 3
•lying ham x 3
•pivot press x 3
•leg extensions x 3
•calves raises x 3

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[oscar Young]

PUSH
What a session, I am done in..this week I have trained with a partner for the last 2 sessions & that accountability , the support has brought out the best in me.. we have chemistry anyway so things have just flown ..
It’s got me thinking hard …& questioning myself about how hard I work .
Now this guy is only here briefly and is going back abroad soon . So in an ideal works he’d been perfect, but he’s only here temporarily. 🙁
I’ve always maintained, finding a training partner with that right attributes is on per with finding a fitting girl friend….very haaaard. But I suppose I’ll have to go on the hunt after Jamie flys back .
I enjoy training on my own but the last few sessions with him have made me question my effort . So there’s one to think about.
SESSION
•low incline smith press x 2
•DB Watson curve bench press x2
•dips with chains x 2
•pec dec
•cuff lat raises x 3
•rear delts x 3
•seated prime lat raise x 1 triple drop set

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[oscar Young]

Cluster sets are great way to increase intensity, but they are also very demanding recovery wise so you’d have to be on top of all variables to ensure you keep moving forward. Personally I prefer them on isolation movements, flys, tricep extensions, lat raises & so on .
On my compounds I’ll stick to a load and back off or two sets of 8-12 and just hit multiple rep ranges on both sets .
I have done rest pause on compounds before and I find they catch up with me quicker & progress stalls .
In conclusion I feel all these variables are just tools & how you use them and where you use them is what matters , but I don’t feel they are superior.

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[oscar Young]

REST DAY
Hello good people, rest day today . Also had a long overdue treatment…, so looking forward to see how I feel tomorrow. You always feel worse before you feel better . A lot of fascial release , dry needling & deep tissue massage …
My bed is calling ..lol

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[oscar Young]

Elimination process will always work best here ….drop that Greek yoghurt first and see if it helps

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