[oscar Young]

Push this afternoon… decent session , all lifts progressed and very very happy with how everything felt . Grateful for being able to move my body finally . We take it for granted so so much

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[oscar Young]

Oscar, what are you thoughts on the upper/lower split now that you have given it a good run?

What were the positive/negatives for you?

What factors forced you to revert back to a push, pull, leg split on vs upper/lower

Hello Michael,
This is a cracking question and one I wanted to cover in detail in the next few weeks as I’ve been run down and ill of late . So the sessions have been quite patchy .

Upper/lower was simply amazing to me .. it was my first time running it and the results spoke for themselves. However my legs were responding at a speed that was starting to get concerning … in a good way . But it started looking like my lower was overtaking my upper, mostly from the rear shots .

So I thought maybe flirting with a push /pull / rest / legs / upper would be a shout . That way give my upper the frequency it needs as it’s the priority then bump volume a bit in the leg session.

I am yet to try this as I am away over Easter for 10 days . That should give me the rest I need and when i return, I’ll try the new split and feedback.

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[oscar Young]

Hello Beni,

The plan itself is decent. The volume bit and the intensifier bit , even tho not my preference, i would advice you to keep an open mind try things out first and if it’s too much I’d give feedback to coach and ask him to adjust .

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[oscar Young]

Half of the problem here if I am guessing right, will be set up and execution which is always my first go to . Most of the time of a body part is lagging is because we don’t know how to train it. Then obviously we can look at the frequency and volume aspect .

But Adding more volume on top of less quality volume is a good way to just add more fatigue, without an additional stimulus for muscle growth.

So, before just adding more. Really try to make sure each rep is quality.

Then, if you can honestly say each rep is quality, the increasing volume is a consideration if the stimulus needs to increase only then .

I will try to fix my form then as I don’t think it’s as perfect as it could be. Also do you think I should up my rep range? I have been doing 5-8 reps for arms because I like lifting heavy. Do you think I should up the reps to like 8-12 so it’s easier to have better form?[/quote]
I would definitely go on a higher rep range such as 8-12 , perfect form and technique before coming back to 5-8.. and once you can do sets with perfect from in the higher range , then I’d slowly creep the load up whilst standardising your form

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[oscar Young]

Today was a good day . We did some pull work and even managed to progress things . So that I shall take with both hands . 🙌🏿

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[oscar Young]

Half of the problem here if I am guessing right, will be set up and execution which is always my first go to . Most of the time of a body part is lagging is because we don’t know how to train it. Then obviously we can look at the frequency and volume aspect .

But Adding more volume on top of less quality volume is a good way to just add more fatigue, without an additional stimulus for muscle growth.

So, before just adding more. Really try to make sure each rep is quality.

Then, if you can honestly say each rep is quality, the increasing volume is a consideration if the stimulus needs to increase only then .

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[oscar Young]

I’ll echo what the gentlemen have said above… the leaner you are the longer the progressive runway is … the higher you can push .

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[oscar Young]

Hello team ,
Another day , an extra rest day taken as I think yesterday’s session regressed me a bit . And I felt shit and slept like shit . So we try again get to bed early , if I can get a decent night then I could possibly move some load tomorrow but we will see how we are on wake first .

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[oscar Young]

Hello team ,
Felt a bit better today …trained push ..volume at rock bottom..aim gradual exposure. I don’t know how I fully feel yet …if I’ve fucked it or not, but I’ll know in the morning ..in bed earlier than normal 😉

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[oscar Young]

Andre my man , this looks decent. Go get after it and let us know how it goes . I think you’ll be able to get away with x3 sets of laterals 😉

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[oscar Young]

Another day recovering… i had a Stellar sleep last night night that I feel edged my recovery a touch foward today , but nose still a bit runny and a weird fatigue like has set in on me this evening that’s not normal so early bed and see what tomorrow brings

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[oscar Young]

Hey guys up today , a bit better but still in the wars , attempted work half day & then come back j home..still lethargic and runny nose . Another early night , let’s see where we are tomorrow

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[oscar Young]

I’d do 3-7 reps on the first two sets and if I would do third set I would do something higher like 8-12 reps

Personally I’d go slightly moderate reps 5+ on the first set , 8+ on second & if you did a third then 12+ to allow you to work across different rep ranges

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[oscar Young]

Hello guys been bed ridden all day yesterday and this morning with the Largey .. fell a bit positive this morning but still not out of the woods yet . We continue to rest

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[oscar Young]

Personally I’d just do 2 sets per movement, 3 at most if it’s lagging but before I do 3 sets , I’d make sure I focus on quality of the set and standardise the execution after . To force adaptations you have to challenge muscle , throwing bodyweight and momentum will not challenge target muscle but other musculature that you might not want to challenge.

So get accurate first on your movements whilst moving max loads and you’ll get the desired adaptations.

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