[oscar Young]

I agree fully with Michael here..you should be able to asses your active range without a load. That way when you load the movement you know where your active range is. If you go past that it’s now passive range, not only is that non productive but it’s also here where you can get injured as chances are you aren’t going to be stable.
This is the time to work & improve on your mobility.
Mobility is a prerequisite to strength.

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

[oscar Young]

PUSH (chest focused)
Another one in the books as the pursuit for improvements continue. All Boxes ticked in relation to all variables Hypertrophy. Progression in regards to overload, progression in regards to execution, heavy low reps that load the muscle neurally, high reps in the 12-15 range to maximise metabolites. And it was evident by the post pump.
SESSION
•low incline smith machine x 2
•high incline Watson bench dumbbell press X 2
•neutral Atlantis tricep press x 2
•pec dec x 2
•seated cuff lat raise x 3
•reverse pec dec x 3
•prime seated lateral raise x 3

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

[oscar Young]

Hey I had a similar question. If I’m using the full body split JP advises should I plan stiff leg deadlifts as one of my heavy lower exercises and squats on the other? Or is it better as a heavy upper?

Hello @nigel-hamilton-3 assuming your are doing 2 days on and one day off on your upper/lower split, I’d put this on upper day as you will have 3 sleeps giving you ample time to recover before you hit them again.

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

[oscar Young]

Hello people , Day off today . Not much done . Apart from eating , abs watching Netflix in between little errands.
Push awaits tomorrow..bedtime it is 🙂

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

[oscar Young]

I’m with rich here, My analogy is always a Sunday roast. What do you put on the plate first, meat , potatoes then vegetables.
The RDL is the meat, it’s the movement that will give you bang for your buck. It’s the movement that’ll produce most force from tendon to tendon and as a result this is what’s important for building majority of the muscle.
Now on the other side of the coin I see Tim’s rationale doing a chin up/pull up variation first. That’ll be to prime the lats so they are warm and ready by the time you get to the barbell

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

[oscar Young]

DENSITY & LEGS
Very tough session, mentally and physically this afternoon. I don’t expect less, it’s always demanding.But it got done.
Session
Conventional deadlifts with eccentric x 2
•prime Prone unilateral row rest pause
•Atlantis seated row x 2
•unilateral Watson leg press x 2
•kneeling hamstring curl x 2
•adductor rest pause 12
I’m toast …bedtime

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

[oscar Young]

Theres more to this as your abdominal muscles can be divided into 4 muscles
external obliques,
internal obliques,
transversus abdominis,
rectus abdominis
And these work in synergy. You need to see a professional & I see Kamara is already at hand .

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

[oscar Young]

Ok trap bar SLDL’s are actually very nice. Because of the neutral grip you can not only load it, but allows you to hinge very safely with less risk.
So yes that’d be a great addition

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 today , spent cooking , eating, cleaning & napping.
As the evening approaches I’m Mentally preparing for deadlifts tomorrow.
The finer detail matters, so things like hydration are really really important and will affect your performance positively or negatively.
Remember water is only one element of hydration.electrolyte balance will govern the rest. Nail both and you are in a great position for maximal performance & recovery.

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

[oscar Young]

Farmers walk are great for all the things you mentioned and trunk stabilisation.
However like anything else, it’s dependent on your goal.
Your goal is you want something that’ll hit your traps & legs or from all the way to the legs.
Personally with that same trap bar , I’d do trap bar deadlifts. These have potential to load the quads as you use your legs to drive from the bottom & work everything back related to your traps.
Or I could simply use a BB RDL & that will but everything posterior , from skull to calf’s.
There’s also the conventional deadlift which allows for a lot of leg drive too .
OR
You could pick one of these, add it in & then maybe have one set of farmers walk at the end where you go all out as a finisher.
This is off course recovery dependent.

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

[oscar Young]

DELTS & TRIS
Was proper wired today & I managed to get through this session in record time . And hit PB’s across the board. Pump was epic too.
SESSION
•high incline smith press x 2
•prime close grip tricep press x 2
•EZ bar dead stop tricep extension x2
•dual rope tricep cable extension x 1 triple drop set
•lying cuff cable lateral raise x 3
•machine lateral raise 1 x triple drop set
Ready for a well deserved day off tomorrow after 2 on the trot

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

[oscar Young]

Thanks Oscar, makes a lot more sense.
Sounds sort of similar to a reverse diet? Or is it a lot faster back to the surplus in order to restore the health markets asap?

Yes I’m a nut shell it’s reverse dieting but with a lot other variables in consideration. As Lewis mentions above you might be upping calories but you might still be dropping weight.
It’s all dependent on how deep of a deficit you were in and for how long would dictate different outcomes and would need different approaches.
So there’s no one size fits all. So much to consider. : )

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

[oscar Young]

Hello Harvey, it is simply the period after a dieting phase and you’d be slowly increasing calories gradually from a deficit into a surplus.you’d be maximising recovery by improving sleep post diet, improving stress & other health markers and as a result your training intensity would improve.
If assisted some would use this time to come off or go into a cruise phase and use food and other variables as the body is in a responsive state & very efficient at handling food.
Some would use both & really ramp things up.
If it’s post show it’s the first sort of 6-10 weeks that are crucial.

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

[oscar Young]

Personally for Hypertrophy I find them pretty useless. As Haider and rich have mentioned for biceps there’s a better rubber tennis ball semi circle ⭕️ grip that you can attach to machines and is more optimal than fat grips as your forearms don’t end up overloaded more than your biceps. And it makes the lift easier on the wrists where’s a fat grip will challenge the wrists.
I use my fat grips when I’m doing cuffed cable lat raises or machine lat raises and that’s just to hold so that I have an illusion I’m holding a dumbbell and keep the movement path consistent.

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

[oscar Young]

PULL
Second rotation of my pull today always a challenging one as it’s got a barbell bent over row which I’m not far off my Strentgh ceiling. So the combination of execution and intensity is a very tight one as both have to be present during a set.
Two unilateral variations here as I feel better connection with my lats training them unilaterally. Still hitting my heavy pulls as those are the meat & potatoes of the session.
But as always ‘challenge’ is always the goal.
SESSION
•unilateral Atlantis seated row x 2
•Barbell bent over row x 2
•Chest supported T bar neutral grip row x 2
•unilateral Atlantis pulldown REST PAUSE (15 reps first set)
•rear delts (pec dec) x 3
•unilateral prime machine bicep curls x 3

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