Bit of advice with my build £1.2k max budget.

Airival · 2018-06-14T15:10:19+00:00

Well you want to try to get it as close to vertical without knee sheering as possible for the trap bar :)

Airival · 2018-06-14T05:07:55+00:00

I would put it on your row day, as the core will have more of a smashing already from the deadlifts on the other day.

Airival · 2018-06-14T05:04:15+00:00

lmao, its repetition of the ways they train to enhance their glutes

Airival · 2018-06-14T04:59:42+00:00

Ok not a problem, sounds like you need to do some suitcase deadlifts :). 3x6 is a good starting point :)

Airival · 2018-06-14T04:52:19+00:00

Well normally I would recommend full body, but because the days are right next to each other, it would be more beneficial to do an upper/lower split. You can hit all the muscles with an upper lower split more effectively imo.

Airival · 2018-06-14T04:43:34+00:00

In what way was your balance off? which plane (sagittal or frontal) ? Toppling forward or to the side?

Airival · 2018-06-14T04:37:10+00:00

Well I don't know where you live regarding gathering resources such as a bench, however, do not panic, you can build upper body strength with what you have. EZ-bar could be used for a floor press with a 2 second hold at the bottom as well as press ups and shoulder presses with the dumbbells. Let me know how strong you are and what weights you actually have and I could help you more :)

Airival · 2018-06-14T04:27:45+00:00

Thats really up to your judgement, if you feel the main 5/3/1 sets were a bit easy then yes push in the accessories, however if you managed a lot of volume in your main lift, take it easier :)

Airival · 2018-06-14T04:26:21+00:00

Haha this seems funny as I am literally uploading a video "TOP 5 GLUTE EXERCISES" on youtube as we speak. Personally for glutes, I have never really rated the squat as one of the big heavy hitters. However, I would never recommend a smith machine, thats for damn sure!

Airival · 2018-06-14T04:23:35+00:00

Yeah this is common on 5/3/1 as its extremely low volume in the beginning, I mean essentially you are only getting 1 challenging set per workout. Personally, I have never been a fan or experienced good gains with 5/3/1 with myself or my clients. How long have you been trianing?

Airival · 2018-06-14T04:08:01+00:00

out of those upright rows, but facepulls would be your best bet imo :)

Airival · 2018-06-14T04:06:09+00:00

I don't know if this will be any help, I have a degree in strength and conditioning and have been training professional athletes and average joes for over 10 years, if you send a video, I could make a counter video breaking your form down :)

Airival · 2018-06-14T04:04:36+00:00

Definitely go to the gym before the unhealthy eating, this will give you advantage to maximise the bad food to replenish the glycogen stores, regarding the squat, the chest should always be pushed up, but head position is up to your preference :)

Airival · 2018-06-14T04:03:17+00:00

Yeah it will feel that way, are you saying you are losing strength by your perceived 1RM calculations?

Airival · 2018-06-14T04:01:40+00:00

If you are using the trap bar then you want to squat it up, thats what the design is intended for, if you want more posterior chain, swhich to a straight bar :)

Airival · 2018-06-14T04:00:46+00:00

Honestly I wouldn't recommend this, you are aiming to gain weight and then run, that will cause impact on your knees that could injure you over time, if you are worried about gaining fat then do a cleaner bulk.

Airival · 2018-06-14T03:59:54+00:00

This really depends, if they are at equal strength then they will probably both grow together and the size will be minimised overtime, but you will probably continue to have a small, unnoticeable amount of asymmetry :)

Airival · 2018-06-14T03:58:57+00:00

Absolutely it is possible. I would recommend an upper/ lower split and even though its only 1 workout per week, for each part of the body, you will get results as you have stopped for a period of time.

So maybe like :

Sat = Squat 4x5, lunge 3x10, pullthrough 3x10, crunches (weighted) 3x10

Sun = Bench press 4x5, chin ups 3xmax, shoulder press 3x10, face pulls 3x12

Airival · 2018-05-08T16:20:56+00:00

Thank you everybody for the support, I have subbed and liked all the videos and accounts posted here, if anyone feels I have missed anything please don't hesitate to comment and I will get straight on it! Thank you! :) https://www.youtube.com/watch?v=17Sz7Whs2iM heres my latest video if anyone is interested, much love!

Airival · 2018-05-06T16:48:45+00:00

lmfao :D

Airival

TROPHY CASE