[oscar Young]

Hello trillo, I’d run it just as JP put it mate …shoulders sit well with tri’s & chest sit well be bi’s.
In terms of recovery you have to run it first and listen to bio feedback then alter & make adjustments

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[oscar Young]

Max the above illustration is a perfect example of a full body workout.
Try it out and adjust as you go..if recovery is maximised you’ll make progress each time you step on the floor . Muscle will then be a by product of progressive overload

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[oscar Young]

You’d be doing only one full body session at the end of the week after upper & lower. So the volume on the full body won’t be high per se

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[oscar Young]

Hello guys…rest day today. Another big 2 days ahead, pull tomorrow first then delts on Friday.
Check in tomorrow with Jordan tomorrow so I shall keep you updated . 🙂

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[oscar Young]

IMO Upper, lower, full body… or 3 full body workouts for me buddy

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[oscar Young]

Haha ….It’s never that serious…honestly

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[oscar Young]

LEG DAY
we were back to rotation 2 which involves the hack . I took 5.5 plates on the @watsongymequipment hack squat this afternoon for my top set with a 5 plate back off set. 6 plates is in the horizon. If you’ve used this hack squat you know how unforgiving it is. The angle has got no give at all. So I’ll take that.That being said,its never about just adding weight on but a combination of execution and intensity here which I feel is a very important to be able to build muscle. Never one without the other.IMO not only on these top sets but mostly on the last 1-2 reps of the set. That being said that combo is the most important when it matters & that’s in the last couple of reps when things get hard. And that then brings the need of a good training partner or spotter who can take you there whilst keeping you safe too. Many thanks to @gustavosousa_pt for being that spotter today.
Performance is what builds muscle & is what we must obsess about if we are to improve body composition; making this balance of intensity and execution a very important ingredient. Achieve both and you create new stimulus, which is what we chase each time we are on the gym floor.
Session was:
Lying ham curl x2 (6-9, 8-10)
Hack squat x 2 (5-9,10-12)
Pivot leg press x 1(1×15)
Leg extension x 3 (8-12,6-9,8-12)
Adductor x 2 (5-9,10-15)

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[oscar Young]

Curious how your lower back is coping recovery wise after hitting barbell bent over rows, t bar & RDL’s then having 2 sleeps to then barbell back squat on leg day?

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[oscar Young]

Heloooo guys , chest focused push today . Very very productive.
Numbers up on the primary and secondary lifts…these are the bread and butter of building tissue so these are the ones I obsess over.
Absolutely spent. I got legs tomorrow so it’s an early night for
me.
Session today
•Atlantis press 5-9,10-12
•low incline DB press 8-10,10-12
•close grip BB tricep press 5-9, 10-12
•pec dec 1×15-20
•flat cable lying laterals 10-12,12-15
•pec dec for rear delts 2 x 8-10,10-12
•prime machine lateral 1 x15-20

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[oscar Young]

@jordan-peters @corinne @youngoscar @kuba1000hotmail-co-uk-cielen @joe-ballinger-2 @giantjohal
Do you guys think making the switch to be a good move or should I pace myself and watch the clock?

Hey reg, can we please see a sample of your workout? But also the key point is you are still progressing right?

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[oscar Young]

Morning guys, rest day today. I came to London last night to see a friend who’s not been having the greatest of times & spend some quality time lifting his spirits up.
Now 3 years ago I probably won’t have done this, cause it got into the way of my training & routine. But I trained earlier in the day to accommodate for this .
A bit older & wiser now, I ask myself why I’m I bodybuilding? To be the biggest guy in the room? To turn pro?To make it to the Olympia one day?
This is my perspective of things:
Don’t set the goal for a millionaire for the money set the goal for what will make of you to achieve it. Bill gates did not set out to become a billionaire but much the latter. Money was as a result a by product.
Same goes for fat loss/muscle building; Don’t set the goal of building muscle for the muscle set the goal for what it’ll make of you to achieve it
It’s not about the end destination, but about the journey everytime you step into the gym it’s an opportunity to progress , to build skill & to develop character , progress into the person that you are. It’s not about the end result , the end result is mostly empty or/ and shallow . you have to enjoy the process rather than the outcome. Do not confuse this with happiness, joy is somewhat deeper & more fulfilling than happiness.
Take home here, is my happiness and contentment comes from adding value in other people’s life, that will then crossover to my bodybuilding. So the work on myself as a person never stops. To be kinder, more considerate, more caring. I have a legacy to build & hopefully when the lights turn off one day I’ll have a documentary as opposed to an obituary. 🙂

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[oscar Young]

???? just appreciation for your training videos! helpful for execution! either for getting inspired conceptually ahah your captions are so well written too!

Aw thank you very much jessy. That means a lot to me. I’m glad you can take away something from the videos. This is the sole reason I post them . So I’m glad they help ????

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[oscar Young]

To add to what the guys have suggested above , IMO I’d approach it in this fashion
Rotation 1:5-9,10-12
Rotation 2 : 8-12 (banded) 6-9 (banded) 25-30 (2 ways here,either I’d not band this whole set, or I’d band it at first, hit failure then take the band off and continue without.
I’d do the reps here in a continued fashion without locking out the knees at the top. This would be to try and get to true failure. It would hurt, it’d be horrible but this would create new stimulus which is what we need to grow

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[oscar Young]

Thank you very much Oscar for replying and your explanations. Gonna give a go to the streches at the end of my sesions and see how it goes.

No problem my man..try time them & look to progress them by holding them for longer each time. : )

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[oscar Young]

Hello xabi, I wouldn’t worry much at this point about trying a different split as this current one is working well for you & you are still progressing.
Let’s not try fix what’s not broken. 🙂
In terms of stretches these are done examples:
CHEST – fly on a flat bench, hold dumbbells in each hand and feel the weight stretch through your pecs
· SHOUDLERS – hold a D handle on the cable and twist round so it is behind your back and stretching through the delt
· BICEPS – put your hand behind you on a barbell and lower you hips so you feel the stretch through your shoulders and arms
· TRICEPS – with dumbbells of the cable hold, let the weight stretch overhead allow the tricep
· QUADS – standing leg hold with your knees together and hops pushed through
· HAMSTRINGS/GLUTES – sit on the floor with your legs in front and lean forward to your toes as far as you can, or do this standing, reaching down to your toes
· CALVES – with toes elevated and heels pointed down, feel the stretch along the calf
· BACK – hang from the chin bar, using straps so your grip doesn’t give out, add weight if needed, or hang from a weights latpull machine
· ABS – you can do this by laying on your stomach and pushing you torso up with your hands or holding the cable and stretching up.

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