[oscar Young]

People who have less muscle and people who have a lot of muscle but still have a goal of growing more muscle don’t have the luxury of picking this or that . They do everything that will contribute to building more muscle .

And in this case both compound work and isolation work both have their place in building muscle . So we do both . Nothing is left on the table if you want to maximise your returns .

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[oscar Young]

I am home after a long travel , but full of gratitude. It has been so good to be away with family & spend some downtime. A lot of reflection to do . But for now good night and back into the engine room tomorrow

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[oscar Young]

Hello kaua,
This looks solid …I’d add in some 8-10 rep ranges as well for variation.

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[oscar Young]

Hello Travis , just dropping by to check in on you . Keep posting your sessions and we will look at them . Please ask any questions if you got any 😊

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[oscar Young]

Day 8

Last day here … fly back later this evening. I am full of gratitude . I have lived most of my life alone and with friends after my mum passed on at a young age .

I only reconnected with my sisters last year after over 18 years ..and one thing I can say on this second visit , is family is the safest place you can always return to . It’s taken me a whole lifetime to learn this , bit better late than never 😊

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[oscar Young]

Hello Joe ,
Gone through it and the only thing i would swap is maybe sequence the bicep curls after doing the pulling movements first .. that way your forearms and biceps aren’t fatigued.

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[oscar Young]

Day 7

Not done much today . Went out for dinner last night and had a few cocktails that have written me off today . So it’s chilling and sight seeing ..

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[oscar Young]

It’s not Jordan but I’ll give you my opinion… on upper A I’d opt for a vertical lat pulldown to start , maybe unilateral then followed the upper back row and rear delts . That way you’ve trained the back evenly .

Upper B Is the DB incline press flat or low incline ? I’d go with either two to challenge more sternal pec or mid pec and then that way when you hit the high incline smith press you are challenging delts and clavicles.

I’d make laterals and pec dec 2 Sets at least .

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[oscar Young]

Day 6

I have been to meet my sisters this afternoon for lunch & it’s been a lovely afternoon. A lot of tough conversations, but that was the motive of the trip . And I am glad I had these conversations.

Family dynamics can be complex and I feel if there’s a tough conversation to be had then that helps builds the bond .

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[oscar Young]

Hello Lauand ,
You are 16 years old …. Wish I was 16 when I started training , but I was busy chasing girls 🙈.

Anyway the set up looks decent , but most importantly enjoy training as you’ll need to learn execution or the skill and that takes time , you’ll need to learn to push yourself whilst standardising execution and that takes time , you’ll need to build up mental fortitude and that take time , you’ll need to get progressively stronger and that takes time , you’ll need to learn how to apply honest effort and progress it ,…. That also takes time .

But if you apply yourself diligently during this process you’ll hold onto as much tissue as possible whilst getting leaner .

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[oscar Young]

Day 5 no rush getting up again .. knocked around the apartment, did some admin that needed doing this morning .

In the afternoon, I went to do bits and bobs , went to the cemetery 🪦 after to visit my mamas grave and a friend who died in a plane crash … so that was solemn 😞.

Early bed tonight as I’ve done a lot of walking so legs are shot .

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[oscar Young]

Hey Matyas ,
This looks good .. Go out there and get it . Come back and let us know how you are getting on after a while

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[oscar Young]

Nothing just happens mate … how long have you run this plan for ? Maybe you need a deload ? Maybe you are rushing sets ? Maybe share your training plan below ? 👇🏿 I don’t know . But what I do know is it’d also help varying rep ranges .

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[oscar Young]

Day 4 and we had a lie in …spent the day solo which felt good . This evening tho I was out to meet a friend and catch up so more food was had.
Interesting place we went to where a group of you get a stall and cook 🧑🏿‍🍳 for yourself . They provide all the ingredients, the fire and the food . What a great concept as the cooking itself really.

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[oscar Young]

Why don’t you mirror the movements on the A rotation and just do different variations of them in the C rotation. For example:

Incline machine press /high incline DB
Weighted dips
Pendulum/ smith machine heel elevated squat
Chest press variation
upper back row variation
If you did seated ham do lying
Tricep extension either machine /cable
Leg ext (different rep ranges)
Shoulder variation
Adductor t (different rep ranges)
Biceps
Calves

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