[oscar Young]

I honestly would go with whatever splits suits your needs at the time. I’ve done high frequency splits which weren’t upper lower and still hit muscle groups multiple times on a bro split. So it really depends what you’re looking for and what you want to get from it 🙂

I want to lean down a bunch right now. So I’m also wanting to be mindful of recovery. Full body makes sense since I’m not going to be doing a bunch of volume per muscle. Only issue I see with FB is the length of workouts but it’s only 3-4 sessions per week.
Another one one I saw JP post was more of a specialization one:
Chest/shoulder/tri
Pull
Legs
Chest/shoulders/arms
I kinda like this because chest is lagging and arms/shoulders can never be big enough [/quote]
This one sounds good too but you have to consider in FB you’ll be hitting the chest 3 times as opposed to this .recovery here is also demanding and you’ll be going into a deficit . Just something to think about

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[oscar Young]

Try FBEOD or U/L and see if you can make it work whilst enjoying it?

Out of those two I’d probably go FB as I think that would be more fun and I’d enjoy it more. Hmm maybe I’ll give that a go. [/quote]
Yes give FBEOD a go & just the change frequency itself which you’ve never exposed yourself to will see your physique take a massive step forward. Then once you’ve rinsed it for everything it’s got , you can progress to U/L

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[oscar Young]

Upper lower every other day with bunked sleep will catch up on you also . Have you tried a very low volume FB ?

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[oscar Young]

Bloods done yesterday…results are back and they are the best so far .we are buzzing. Chest today . Right Delt is actually in pain so going to see an osteopath

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[oscar Young]

I think standardisation is keeping all reps as standard as possible, so breaking that , mostly when it’s the last rep which is classed as an effective rep won’f be helpful at all

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[oscar Young]

This looks decent , 3 sleeps between pressing which should work .. you could stick to the same rep ranges or vary them tbf . But that’s preference based

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[oscar Young]

Session looks decent ..are you progressing..? Have you got variations?

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[oscar Young]

Sorry guys, what about now?

Not yet .. can you send it to my DM on IG

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[oscar Young]

On top of what the guys have spoken about already there’s the element of time under tension as well .The more tension you can place on a muscle and for a long period of time the better . If you can contract more of muscle at once , it gives you more access to more mechanical tension and mechanical tension is king 👑

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[oscar Young]

Hi Oscar, I can’t find where you explain the reason for your split. I understand you want to prioritize your core and arms, right?

Great work, keep it up!

I want to prioritise arms , delts , chest Domingo . Typical classic physique attributes

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[oscar Young]

I feel you could get away with this short term but long term it’ll catch up . If you want to train push on 2 sleeps frequency with a decent progressive runway , you’ll have to lower volume

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[oscar Young]

Marc has covered everything here ..please follow that & you’ll be grand

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[oscar Young]

0.5kg a side next time might take you back to 9 reps ..if that’s the case , I’d do one more rotation with that weight then stick another 0.5kg

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[oscar Young]

Hello mate , can’t see the link 🔗

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[oscar Young]

I would highly advise two rotations on U/L just to lengthen your progressive runway . Your session looks decent .

Upper

Hammer fly x2

Hammer Incline x1

Hammer shoulder press x1

Dip x1

Hammer lat pulldown SA x2

Arsenal t bar X 1-2

Hammer lat raise SAx2

Tri extx2

Hammer rear delt x 2

Lower

Hammer preacher x 2-3

Arsenal pendulum x 2

Cybex leg press x 1

Hammer seated leg curlx2

Hammer leg ext SLX2

Hammer abductorx2

Hyper ext. x2

Calf press x2

Add a comment…

How would you structure the second session? Also just curious as to why no second lat movement? I think apart from that it makes sense I want to do the leg press SL because of imbalances I have? What do you also think about throwing my seated leg curl and leg ext first in the set?

[/quote]

The second session would be exactly similar movements to the first session, just different machines . For example

Cable fly

Smith high incline

Dumbbell shoulder press or a different machine

Machine dip

Cable lat pulldown

Dumbbell chest supported row

Cable lateral raise

Machine tricep extension

Cable rear delt .

If I was to put a second lat movement I’d opt for a horizontal pull like a seated row machine or cable row . And yes definitely add a unilateral leg press if you have imbalances . I really like knee bends before my compound work so definitely I’d go

Preacher curl

Seated ham curl

Leg extension

Arsenal pendulum

Leg press

Hypers

Calves[/quote]

Makes total sense thank! I will run this into the ground.

[/quote]
Great ! Come back and let us know how you get on ..

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