[oscar Young]

Hello Andre, IMO the finished product will always tell a story about your performance.
So if you chasing aesthetics, chase performance , & the rest will take care of itself.
Progressing performance will be underpinned by recovery of which food is a big variable amongst other variables.
So to answer your question, the stars have currently aligned as your performance is progressing with body composition holding. I wouldn’t fix anything that’s not broken. Your feedback at the moment is perfect (performance & you are happy with what you see in the mirror) so scale weight is now secondary.

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[oscar Young]

Guys thanks for so many answers! Maybe I wrote wrong or you guys understood me wrong. I though PWM(pre workout meal).
what’s your opinions there ?

I don’t see anything wrong here & actually the choices you made here in whey/coconut oil are easy on the gut digestion wise too. So I’d definitely go for it
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[/quote]
Oscar what about NTD day nutrition ? Do you still favor carbs in just last 2 meals or ?[/quote]
No this time round we are running carbs in all meals .
My current NTD DIET IS
6 meals of 60P/12F/65c

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[oscar Young]

Guys thanks for so many answers! Maybe I wrote wrong or you guys understood me wrong. I though PWM(pre workout meal).
what’s your opinions there ?

I don’t see anything wrong here & actually the choices you made here in whey/coconut oil are easy on the gut digestion wise too. So I’d definitely go for it

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[oscar Young]

•On upper one are you just doing one set of hack squat?
•I’d defo add some leg extension work & adductor work if you got the machine.
•on upper one instead of going from a military press into an over head press which is the same movement I’d probably do a tricep compound instead of over head press.
•there is scope of adding tricep isolation and lat raises (shoulder isolation) on your upper workouts.
•also maybe on one lower rotation taking a third high set on quad compound

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Thanks for your reply Oscar!
It’s a total of two sets on the hack squat first one is a heavy of 4-8reps and the second one is a Widowmaker set of 20reps. Same on the leg press.
So maybe add a leg extension with two sets there to? One heavy one back of or straight sets? Unfortunately I don’t have an adductor machine at my gym.. is there another way to hit this?
Yes you are right, by the overhead press I meant like a scull crusher maybe that’s the better name for it so my bad sorry. Is this ok?
True, maybe I could add 1 exercise for triceps and 1 for delts on each? Do you suggest straight sets on those or the same principals? And for biceps I’m a little torn on the same question whether to do rest pause, straight sets or heavy then back of.
Alright I could change the widowmaker set for two higher rep sets then on quads.
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FT

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FT

[/quote]
Ok that makes sense on the hack squat .

Yes there’s scope for a leg extension either 2X 8-10,12-15 OR

3 x 12,6-8,15-20

whichever one you can recover from.

I’d swap a

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Ok that makes sense on the hack squat .

Yes there’s scope for a leg extension either 2X 8-10,12-15 OR

3 x 12,6-8,15-20

whichever one you can recover from.

I’d swap a that skull crusher to a close grip BB press as you can load it more & it’s a movement that will produce more force.

I’d then have the skull crusher as an isolation movement. Isolations you can do 2 straight sets or a rest pause set with the first set 12-15 reps

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[oscar Young]

•On upper one are you just doing one set of hack squat?
•I’d defo add some leg extension work & adductor work if you got the machine.
•on upper one instead of going from a military press into an over head press which is the same movement I’d probably do a tricep compound instead of over head press.
•there is scope of adding tricep isolation and lat raises (shoulder isolation) on your upper workouts.
•also maybe on one lower rotation taking a third high set on quad compound

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[oscar Young]

Hey nick, that sounds excruciating.
There’s very little that can be done as this is for a professional to deal with.
But I assume you can still do mobility drills , & core work in the mean time .
Are you in pain at the moment?

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[oscar Young]

Hey Neil, personally, I’d say it’s a big ask as I’ve seen you in person. I’m not saying it’s impossible but my humble opinion is play the long game.
I say this because I can see first thing you mentioned is assistance. Indeed there’s scope to use more. But IMO I’d rather use the minimum dose for maximal effect over a longer period of time & keep my health markers in range.
The stage isn’t going anywhere and another thing is you did get in good shape too so just ruthlessly tick the boxes, get strong as fuck, enjoy the process & come next year , assess where you are. But don’t rush the process , when you do that , chances are something will be compromised defeating the objective.
Doing what you need to do day I. Day out without thinking you have to be there by a certain day will also relieve the pressure , causing you to make more rational & sober decisions and allow you to enjoy the journey a bit more, which I assume it’s what it’s all about.
I’ve jumped up 3 classes & that’s took me almost the best part of a decade, & so trust me when I say these things take time.
Hope this helps. 🙂

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[oscar Young]

Ok let’s just do a dummy program of 2 rotations. Let’s base rotation one on your current one & build a second rotation that mirrors the first one based on all the above replies.
ROTATION 1
•heel elevated BB squat 5-9,12-15 ,20
•stiff leg RDL of the rack 8-10,10-12
•walking lunges 6 X 4 muscle round (This is 6 sets of 4 reps per leg with 10 sec rest between every set)
•glute bridge raise back on a decline bench 1 x 12, 1 x15-20
•sissy squat rest pause 15 reps on the first set . Taking 30 sec rest in between or 15 breaths. So a set might look like 15-9-6
•standing calf raises 3 x 12

ROTATION 2
•Nordic ham curls OR dumbbell ham curls off a decline bench 12,6-8,15
•Front squat 6-9, 12-15
• Glute bridge raise from the floor 2 x 20
•reverse static lunges 2 x 8-12
•DB rdls 2 x 12
•close stance foam roller hacks against the wall 2 x 15 (last set triple drop set)
•seated calf raise off bench with barbell on your knees 3 x 12,8,20

This is just an example that you can tweak and run with as suits you and the equipment you have.
Let us know if you need more help .

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[oscar Young]

So let’s start with leg movements you can do with a barbell.
•back squat
•front squat
•reverse lunges
•barbell front lunge
•barbell walking lunge
•spilt squat
•front leg elevated split squat
•Bulgarian split squat
•barbell heel elevated squats
•barbell step ups
•barbell hip thrusts
•barbell calf raises
Here’s a few lower body movements you can do with a barbell . Let’s see your current plan & then see how we can help you put a plan together based on whatever you are already doing. 🙂

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[oscar Young]

Hey Rhodri, I’ll pick on jimmys point first and emphasise it. It’s always about addressing quality first, then quantity after.
So if you have a lagging body part, chances are always execution could improve. This is the only variable we have with a continual progression, followed by effort.
Once the above are addressed I’d look at your split and see where I can sneak them in to increase frequency first as opposed to volume.
Not to say increasing volume is wrong but id keep that tool in the toolbox as long as possible and use it once the above are addressed.
And the above will take time to address.
Haider has made a point above that’s right as well, having a day dedicated to them, but that applies to him as
•he’s advanced athlete
•these are big body parts that need emphasis based on the category he competes in.
So if you are still not as advanced I wouldn’t go down that route, I’d address the above issues first.
At some point down the line you’d want to dedicate a day just to them.
Hope this helps. 🙂

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[oscar Young]

No they are actually very ample. Mostly for leg training . So many people miss out on these as they keep their rep ranges on the lower side.

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[oscar Young]

Looks good…the only thing I’d swap on the lower is to start with hamstring curl variation, that way not only is your knee Warmer when you get to the leg press or squat variation, but you’ll be much more robust or stable at the bottom of the rep with the hamstrings having been trained first.

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[oscar Young]

Hello sasa, please check the post on Jordan’s IG & refer you rep ranges there. I feel based on your account you were making progress on full body work , so I would t not swap to upper/lower . Not just yet anyway as in 2 months you are still not even settled properly on a plan.
I’d leave upper/lower in the toolbox to go to after I’ve rinsed full body work for everything it’s got.
Remember Jordan mentioned it would be hard & that’s ok. It’s also okay to feel tired , & you can take an extra rest day if needed.
But what’s not okay is QUITTING! 🙂

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[oscar Young]

Great movement, I believe there’s no good or bad movements. There’s only movements that suit you and movements that don’t.
The focus should always be challenge, and the point rich mentioned really really comes to play in this movement.
Holding on to the front of the machine & allowing yourself hips to lead as opposed to standing up into full hip extension.

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[oscar Young]

Hello guys , been a couple of days since I updated my log. I’m simply focusing on addressing a few niggles for now. Luckily I got a physio who can see me.
So focused on that for now. How’s everyone doing. How are you finding home workouts?
Most people have adjusted and are actually enjoying it 🙂

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