Hi, thank you for the reply! I initially planned this with Push before Pull in mind hence why I increased the amount of pressing on my Push as I’ll have 1 extra sleep between my Push and Upper, apologies on my part for how confusing I wrote it down. I’ve been doing ULR with 6 presses per Upper and I’m able to recover so I’d like to see if I… Read more

Hi thanks for the reply. I made a mistake as it was late at night when writing it, its supposed to be just one rest after the PPL so thats on me. As far as changing the split, I’ve grown a bit tired of the ULR I’ve been doing so that’s a big reason why I’m considering this swap.

Hello everybody! I’ve been thinking of switching things a little out of curiosity sake, what are your thoughts on what I’ve brainstormed here? Order of training days would be Upper Lower rest Pull Push Lower rest rest. Thanks in advance

Upper

Incline press – 2 sets

Flat press – 2 sets

Shoulder press – 1 set

Lat raise machine – 2 sets

Wide grip…

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hi yall, hope everybody is having a great day! i have a question which might appear quite silly but its been on my mind for quite a while now. is it an issue if on my heavier sets on legs mainly i take a few seconds inbetween reps especially when im closer to failure? my sets might look something like 1-5 reps are continuous, after that id have…

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Hi yall, I’ve been lifting for ab 3 and a half years now and many times I’ve taken creatine 5-10g, loading it, without loading etc but I’ve never felt any difference in performance or day to day life. Could I be a non-responder? If I am is there any point in my drinking creatine at all?

Practising my side chest, pic from last night, I think I’m getting the hang of it

Hey people, decided to start a training journal here and keep whoever decides to read this updated on my progression. Little about me, I’m from Bulgaria, 25 years old as of making this, 176cm/5’9 and 75kg/165lbs, working in the construction field. Currently doing an ULR split and have been doing it for a few months now, had to take a break…

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There are muscle group which I’ve gotten stronger than before my 1 month injury which happened end of january, there are some muscle groups which are regaining their strength a touch slower, but everything is progressing on session by session basis.

Hi guys, posting screenshots rather than links as I feel like this one is broken. The panatta multi flight is a side delt exercise, I appreciate all feedbacks and critiques. Cheers 🙂

1. Hi people! Writing again as I had to switch gyms and I messed around with a few different exercises + adding abs onto my lower days, got injured for a month and I’m slowly getting back in, I’d greatly appreciate any comments on my split besides JP’s reply earlier which I’ve applied to my upper day! I apologize for sending a link rather than…

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Hey all, hope everybody is having a great day! I’ve been working out consistently for about 3 years and some change now with the last year or so of it being more serious and caring about how smart I eat and workout. I’m having some dilemma on whether I should cut, bulk or just continue at maintenance atm. I started off with ”maingaining” and…

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Alright, thank you a lot for the insight! i appreciate it lots

Hey all! After some researching I came up with an upper lower with 2 variations. I’d love to get some feedback on it! Every exercise has 2 sets to failure within the 8-12 rep range.

Upper A
Incline DB press
Dips
DB Shoulder press
Neutral grip pull ups
Barbell row
Machine row biasing the lats
Triceps overhead

Upper B
Smith incline press
Machine…

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Hey guys! After a year or so of following JP, I’ve decided to get on ULR. I have a few questions. What are my options as far as variations? I know most people do ABC, is there an option for 2 or 4 variations and what would be the difference? How do I go about programming squats and hinges on my Lower? I was thinking of having hack squats on… Read more

Thank you Peter, I appreciate your comment!

I have an appointment this Saturday, hopefully it doesn’t hurt as much as others have described lol, fingers crossed it helps me relieve some tightness in the back and calves! Thanks for the reply, much appreciated!

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Keep us updated and let us know how you get on[/quote]

Hello everybody! I got done with my first deep tissue massage… Read more

Hello, hope everybody is having a great day! I have a quick question regarding the 3 macros. It’s recommended to eat 1.8-2.2g per 1kg bw of protein, what happens if you eat more protein than that? What about eating more carbs than recommended whilst still meeting the caloric goal? My coach has given me 270g of protein and I’m 77-78kg and…

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I have an appointment this Saturday, hopefully it doesn’t hurt as much as others have described lol, fingers crossed it helps me relieve some tightness in the back and calves! Thanks for the reply, much appreciated!

Hey guys! First post here and I’d like to give my thanks and show appreciation to all the helpful information here! I’ve been in the construction field for 5 years now and have done manual labor for 4 years which in addition to frequent working out has made my back extremely tight. My lats cramp on every lat spread I do and I have a little…

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