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Thank you Bryce, so would the bro program be ok for sure with only training the body parts once a week but in a sense they will be getting more volume with more time spent on them, am I right?
I also struggle with this and my meals are pretty much as basic as can be (vegan protein, peanut butter, banana, chicken, rice, green beans, apple, turkey mince, pitta bread, salad, coco pops “cereal”. dark chocolate, rice cakes etc) and I eat 4-5 meals a day. Not much to eliminate tbh. Anything else Bryce? What do you suggest?
Do you cut Cals in a de-load Bryce?
Appropriate that Bryce, and tbh I have noticed how fatigue my body has lately become, yesterday I had to take a complete rest day from training, activity/steps and my appetite was not great but still got 4 meals in, and I went bed about 3hrs earlier than I normally would, today I’ve woken up a bit better and I must of needed it, I have had other stress going on out of the gym as well with the loss of my mother, and just general dad life lifestyle/work, but I’ve always kept up my training, eating well and consistency.
Just felt like I have been hit by a truck yesterday. I do plan to have a complete rest once this program is over with but for the rest of the week I think I’m gonna finish it off with a de-load and start week 10 as normal next week. 👍🏽You need to delete the last set. It doesn’t do it on itself (probably that you don’t lose your weight and reps of this set) but if you reduce it to 2 sets it works perfectly fine again! Bless you man!
Yeah that’s what I did mate, just wondered why the volume had dropped and some exercises had changed especially in the last phase
Yeah I know that mate but with this last cycle it’s asking me to do 2 working sets yet looking at the log book its 3? Plus I’ve found it’s swapped a few exercises from the previous cycle as well so asking me to do now 2 working sets on a movement I’ve not had time with if that makes sense.
Thanks Bryce, I was looking at doing either the push pull lower program or the bro program to focus on each body part per day as I don’t think this half body program will be sustainable for me because I’m finding that doing chest/back/shoulders/arms on upper all at once is just not beneficial for me and I feel like because I’m always starting chest first, my other body parts lag because of fatigue. It’s more than likely I’ll do the bro program so I can train each body part at least once. I’m unsure atm, I just want one that I can sustain to!
Thanks Bryce so when you mention body temperature like today the gym has no air con on and it’s roasting out side, when you arrive to a gym and you are already warm would that help or cause a problem to actual working sets with fatigue, and pressure of reduced warm up sets?
Cool thank you Bryce, so when turning the push pull legs into a 5 day split could I however just do 2 on 1 off, 2 on 1 off and just roll it that way perhaps and just ignore the 7 day calendar? If anything I do try and get at least one day of the weekend off (mainly Saturday and a day in the week off) so I’ll do that then maybe once this current program is finished which will be in about 4 weeks times. 💪🏽, I’ll be in. Againing phase up until Christmas time and then I’m going to slowly dial my Cals back come January.
Thank you Bryce 👍🏽
I had this issue for the program I was following (anti flamingo) because there was one push session and one pull and 2 legs. I was not happy with the lack of frequency up too so went for the upper lower program (half body) and I’ve added an arms and delts day because my arms need more attention as well as my delts, so far It’s working better and feel more better than the specialisation program and feel I’m getting more balance in my training and frequency all around twice a week and arms 3 times over a 5 days split (upper/lower A, Upper lower B, Arms and delts) just grinding through 👍🏽
Hey Tom, yeah what it was was that I went from having a coach and he was trying to feed me up to build muscle, but long story short was that I went from 61kg to 74kg. I was on a round 2200 and he pushed me up to around 4500 Cals, that was over around 4 months and I had to cancel him due to financial reasons but with my background of huge weightloss it left me in a bad way mentally, and this is my problem. Although i am in good shape now, I still am scared of gaining the weight again and eating more than I am used to especially with my background. You can follow my journey on Instagram (Tomsjourneyy) and you will see, but these coaches have no idea what mental side of things it does to you especially when the information and advise is so cluttered and overloaded out their because I would say I’m new to bodybuilding but know quite a bit myself. I just feel most of these coaches are in it for the money and don’t realise what it does to peoples mental health and with those with real lives, kids, jobs and responsibilities, and budget! But I lost my mum back in feb, so that’s why my weight reduced, I reduced my Cals as well because training wasn’t 100% but I’ve kept consistent with it and with my training, I’ve not missed any days! I’m just taking each day as it comes but yeah the thoughts still go through my head and social media and these people really impact my confidence! They have no idea!
Hi Joe, it’s easier said than done considering with myself where I lost over 10st (140lbs) and now trying to gain weight but now muscle and increasing Cals etc it does freak myself out. I think people forget peoples mental health when trying to gain or change their body composition after their previous experiences with food/diet and body from previous years to now.
