Hi,
I haven’t trained since the gyms closed and obviously I will be returning on the 25th. I have lost some muscle size (obviously) and probably a fair bit of strength. Also Ive been training using RIR with high volume for the last 2 years and to be honest its killed my love for training so I feel this is now a perfect time to start the low volume approach although I’m struggling with how to set this up initially. I’m not sure if I’m best to start with high frequency with an UL or FB with minimal working sets or low frequency as my recovery is going to be shot to pieces. Any advice will be appreciated, thanks.
Thanks!!
Hi AJ,
does this look sensible for first Meso?
Upper 1
Bench Press 1x5-9
High Incline Smith 1x5-9
CG Smith 1x5-9
Cable fly 1x12-15 1x8-10
T Bar Row 1x5-9
Lat Pulldown 1x8-10 1x12–15
Cable lateral 1x12-15 1x8-10
Lower 1
EZ Curl 1x5-9
Incline DB Curl 1x8-10 1x12-15
Lying Leg Curl 1x8-10 1x12-15
Squat 1x5-9
RDL 1x5-9
Leg Extension 1x12-15 1x8-10
Seated calves 1x8-10 1x12-15
Upper 2
DB Shoulder Press 1x5-9
Incline DB Press 1x5-9
Dip 1x5-9
Pull Up 1x5-9
Hammer strength High Row 1x8-10 1x12-15
Seated Lateral 1x8-10 1x12–15
Rope Pushdown 1x8-10 1x12-15
Lower 2
DB Curl 1x5-9
Preacher Machine 1x8-10 1x12-15
Leg Curl 1x8-10 1x12-15
Deadlift 1x5-9
Leg Press 1x5-9
Walking Lunge 2x10-15
Standing Calves 1x12-15 1x8-10
Thanks for the reply AJ, much appreciated! I’ll do just that! can’t wait to get after it now. Thanks again, your content is gold!
Hey Harlan! First mesocycle back for you... Switch to Upper off Lower Off repeat One working set of 5-9 reps on compounds Two working sets of 8-10 / 12-15 on isolations No more than 8 exercises per session. In the FIRST MICROCYCLE - leave 1-2 reps in the tank to ease in. Get after it :)