Ok so if one is ready for phase three. From what I can see there's three warm up sets then two working sets ? What are your recommendations on frequency @Shaun Womersley I'll be doing push pull legs as it's the only split I like. So if I do chest , delta tris Monday , when do I next do them ? Would Mon wed Fri , chest , back , legs be too little frequency ? ( I'm conscious you thought I used to train too frequently) Brain ' Gary you could just let Shaun answer this instead doing all the what if , yeah but no but questions to infinity ?!? '

I’ve had shoulder twinges for a few days now. It’s between the front and medial delt on both shoulders making dumbbell bench press and flyes, tight and painful. Any tips to alleviate this would greatly appreciate.

Do any of you guys use the app. If so, how do you work it. Im on phase 2. I log my sets/ weights, what do I do to go to the next exercise. If I press mark complete and move on, it goes to phase 3, if I press back, it shows nothing for the exercise Ive just done. When I move the page up with my finger, it leaps back to protocol. I then return to workouts and press the relevant workout and it shows phase 1 highlighted. I’ve kind of given up on it now and just use a piece of paper. Has anyone else had problems or is it user error on my part.

What are your thoughts on his form and explanation @Shaun Womersley. He’s a world record holder for most pull ups. His slow moving stuff makes it look like he’s on strings https://youtu.be/kPChqkwEq_g?si=HPGIoJreTIZG3wWh

Im putting this in the general chat, as opposed to asking Shaun direct, just in case anyone else can benefit from the answer. My knees are shot to bits. I’ve had arthroscopies in both. The right, 9 years ago, was shown to have less than 10mm of cartilage left. The remaining cartilage looks like puff pastry and the end of my femur has grown into gap previously occupied by cartilage. As a result, and coupled with only having 1 hamstring, doing any exercise, balancing on one leg is mildly terrifying as my knees feel as if they are going to bend sideways. Doing these exercises 5 up 5 down only increases the feeling of instability. The goblet squat, which Im having to do with a weight plate held on my chest is fine. The Romanian deadlift and Bulgarian squat however are not. I have started cycling again to strengthen my legs and am slowly working to increase my time in the horse stance. QQQ Can I do barbell squats instead or perhaps use a Douglas squat circle or Kelso shrug bar, which I could easily fabricate.