[oscar Young]

Hello, I would like to ask how I should structure my training schedule to improve my upper body, especially to develop more 3D shoulders and lats, in preparation for a Men’s Physique pro show in 6 months. I am considering designing my schedule as follows:

Day 1: Chest and shoulders (with a focus on chest), plus 2 light leg exercises

Day 2: Back and biceps, also including 2 leg exercises

Day 3: Shoulders and triceps, combined with glutes and hamstrings

Day 4: Rest day

Day 5: Repeat the cycle, but without additional leg exercises

This sounds good …another alternative is :

Delts and chest

Biceps & Delts

Biceps and triceps

Legs

Back

Chest, back and delts

Biceps and triceps

High frequency, super low volume

[/quote]

Hi, thanks for getting back to me, but with that workout schedule, does it mean I don’t have any rest days for recovery?[/quote]
Well that’s just an alternative…itd be like 4 movements per session.. but yours is an alternative as well , so nothing wrong following that

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[oscar Young]

Hello, I would like to ask how I should structure my training schedule to improve my upper body, especially to develop more 3D shoulders and lats, in preparation for a Men’s Physique pro show in 6 months. I am considering designing my schedule as follows:

Day 1: Chest and shoulders (with a focus on chest), plus 2 light leg exercises

Day 2: Back and biceps, also including 2 leg exercises

Day 3: Shoulders and triceps, combined with glutes and hamstrings

Day 4: Rest day

Day 5: Repeat the cycle, but without additional leg exercises

This sounds good …another alternative is :
Delts and chest
Biceps & Delts
Biceps and triceps
Legs
Back
Chest, back and delts
Biceps and triceps

High frequency, super low volume

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[oscar Young]

This looks decent ..have you tried running it yet ?

Hopping into it Monday. I ran something very similar more PPL but had maybe 5 less bicep and 4-6 less quads. Figured throwing the quads and extra hams on certain days would work best[/quote]
Ok run it this week and let’s see how you hold up recovery wise . If the volume is sweet then it’s game on 🚀

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[oscar Young]

Upper
A bit of work to start the day followed by an upper session . I had interrupted sleep last night which had me questioning my performance today but it was actually a success and I took progress across the session .

Posted the session on instagram and I shared this caption here which might be helpful on here too hence sharing it .

These are the variables that matter to me as far as training is concerned.

1. Exercise selection: Am I picking movements that feel good for me? Movements that are challenging enough? A good mix of free weights and machines? Am I considering how movements impact each other in terms of how I have sequenced them?

2. Volume: Am I doing enough work to stimulate growth, or am I doing more than I can recover from? Any less and there’s no stimulus; too much and I can’t recover.

3. Exercise execution: Am I paying attention to setups on different machines and movements? Am I moving the loads with intent, being accurate with changes in direction, taking pauses where applicable, and taking eccentrics where necessary?

4. Proximity to failure: Am I taking my sets all the way there? The majority of the population would benefit from training to failure.

5. Effort: In the final analysis, this is really what matters. Am I applying honest and maximal effort in every rep, every set, and every session? I cannot stress how important this variable is and how most aren’t where they want to be due to a lack of honest, consistent, and progressive effort. We could always apply more effort.

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[oscar Young]

This looks decent ..have you tried running it yet ?

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[oscar Young]

I think you could but volume would have to be minimal to start with at that frequency. Mostly with pressing and any lower back loading

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[oscar Young]

Legs today … a very good session, we added a split squat as frequency is down , that gave us scope to add one more movement. A front foot back foot elevated split squat. Felt a bit rusty but with a few more sessions we can clean it up .

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[oscar Young]

REST DAY

Absolutely battered today from the last two days of training . But I think it is more to do with sleep . It’s been sooo warm the past few days it’s been a mission for me … early one tonight … everything crossed

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[oscar Young]

Hey Edwin ,
I think that’s okay to be honest . A bit of rounding isn’t the end of the world . After all you are training erectors . Set your hips high , don’t drive them back and forth and pull away.

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[oscar Young]

Alex have you watched the video on education section that Jordan did on upper/lower set up . It might help . There’s one on you tube too . Between the two all your questions will be answered and more

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[oscar Young]

PUSH

After a conversation with Jordan in the weekend ..I decided to take another sleep to equal 3 sleeps between upper and push. So i did do pull yesterday and push today .

And it was a cracking session ..all lifts progressed. Very happy

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[oscar Young]

PULL

Hello guys ,
I’ve had a good day today . Bits of work this morning, then a very productive pull session this afternoon. Very pleased with everything; effort , execution, intensity and all .

Always very grateful when I’ve had a session like this because unlike the popular narrative IMO we are not God gift to the game , God has gifted us with the opportunity to play the game . So each time our body can move to our commands it’s a chance to be grateful.

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[oscar Young]

Hello luna ,
This looks good on paper but I am not sure about the volume.. you’ll have to try it and let us know how you get on matey .

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[oscar Young]

Rest day today … went to visit a friend this afternoon for a catch up . It happened to be his wife’s birthday and she was having a padel themed birthday. So i went along to watch . I must admit i did not know how popular padel has become till I got there . Good day altogether tho

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[oscar Young]

Hello David ,

This doesn’t look to bad . What are your goals ?

Hey,

In general, I love bodybuilding, the process itself. I love watching the shows etc. I don’t know if I could call it a real passion because I’m young. But it’s for sure a lifestyle: I track everything and try to optimise everything.

So my main goal is to build some muscle with this split, obviously.) I will start my rebound in some weeks. It’s more upper-focused, I know. If I won’t notice any progress in my legs, I will change the volume or the row of the exercises.

Cheers![/quote]
Okay that’s why I asked the initial question as it looked very upper body biased . So long as you know the outcomes and are willing to make adjustments then , I’d say crack on my man

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