[Allison]

Hello Mike
Agree with Hilly
Cardio is important but at some point, workout need to be preserved from fatigue
So if you need to push harder cause you are fitter and you feel drained for your workout, there is no point imo
Reduce the HR yes

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[Allison]

Agree with Ryan, push analysis further, cause you need to find out the cause

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[Allison]

Welcome Micko !! Keep us updated after you try

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[Allison]

Hello Charlie,
Anytime weight reach a plateau for few days or drop at your next checkin
You can increase by 200kcals
Watch your body composition also
There is no “duration” or “monthly/weekly”
Do yourself a feedback every two weeks, pictures videos weight.
If the weight increase slowly (average of 500gr more or less per week) keep everything equal
If the weight don’t move or drop, that’s the sign to increase
If weight goes too high and body compo is way less good, pull back a little on the kcals

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[Allison]

And I guess you decide how to split your meals during the day if you ask us the question
So do more meals, with less quantity in each
Don’t starve yourself for 4/5h imo

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[Allison]

Depending on your profile… but eating just one banana on me for example would be the best way to fuck my cut

I would need carbs fat and proteins before training and also carbs protein after training
Otherwise I would drastically loose body weight, loosing too fast is not super great to preserve your shape and muscles

So yes heavier meal before bed for you
But if you loose weight way too fast
Have a complete meal before and after workout
Drink enough water from wake too

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[Allison]

Hello everyone
Today no fasted cardio, I decided to do it post workout
Vacuum and mobility fasted
Then a bit of work today cause I have received more registrations for the creation of routine (which is amazing, I am so happy that this new service please my clients), been taking all thzir infos and analysing their videos to send them something really individualized.
Then glutes workout today
I will post it now:

As an information; the tempo has been reviewed and all moves are very slow
My warm up exercise 2 is to wake up my left medium gluteus which is lazy compared to the right
1/ GLUTES
Side Crab walk bands static + dynamic
left medium gluteus raise on step x 60rep
REVERSE FROG 40kg bands
● 2x 12/15 14 14
● 1xBACKOFF(-30%)x15à20REPS 35kg 16
SMITH KNEES bands 60kg
● 2x 10/12 12 12
HIP THRUST barbell 200kg
● 2x 10/12 8/10 : 10 9
● 1xBACKOFF(-30%)x15à20REPS 160kg 16
KICKBACK 45degrees + crossed 35kg
● 3x 12+12

Now I am doing my 1h walk on the treadmill
Then relax with my husband

Tomorrow I got a full day of online posing lessons and I am going to start recording the 4 routine I created for my clients. So these 4 clients chose just a video sent by whatsapp
But this sunday I will have video calls recorded to create the routines for few others, and they gonna be with me and giving their opinions and trying to redo.
They always have the replay when they take a video call for posing ♥️🚀
Tomorrow rest day from gym ofc.
Xoxo

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[Allison]

The spin bike at gym vs my spin bike at home are wayyyy different
They supposed to count calories yes, and heart rates but for me that’s irrelevant and not accurate
If you wanna raise your heart rate go all in for 5min resistance and speed and see what happens next
Some bikes are more chill than others depending on the brand of the bike
The most important to always have the same output is to do exactly the same time on the same machine at same speed and same resistance
If you vary you can’t know for real

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[Allison]

Was could be great though imo
Is once you start your push phase, you get a higher diet day on lower body days, idk if you were doing this but for years I did this and the fuel helped so much to gain volume and density
I was a chicken before, so I come from very far

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[Allison]

Hello mate, yes you can get leaner here before starting the push phase, skin on the belly and love handle is always a good zone to visually assess the condition
Shape wise, yes your main focus is legs overall, with a slight more weakness on the inner leg and adductors hamstring glutes than quads. Also more calves, it will balance with the upper body.
They need to grow overall ofc but the posterior chain is a bit weaker.
Upper lower is def good for you, target is to hit more legs
I would put some sumo dl and rdl in your lower session for sure, and probably some hipthrust too

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[Allison]

I have heard the Oura ring is great
Some watches need to be veryyyy tight on the wrist to be accurate though
I use none personnally

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[Allison]

Imo you can add some legs exercises at the end of pull day yes
And then ofc manage according your recovery fatigue etc
Atm you keep enough rest btw your lower and the legs exercises the day of the pull
I don’t see any problem
Agree with kuba for not wasting a day for arms
Your daily life is in rest debt so privilege on this and put arms during your upper

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[Allison]

Hello mate,
I am not coach but,
It will depend on the client status
Is he/she a first timer starting the gym with you as first coach
Is he/she a non first timer autodidact
Is he/she a non first timer with a previous coach
For a very first timer you will have an higher volume for sure, and for exercise selection/split it will be according to their personal goal or competition goals (caregory, federation)
For a non first timer autodidact, you will need his/her background to see what he/she was doing before, target his/her weaknesses according to his/her goals (personal/competition) and create the program/volume according to what you think was compromising his/her progresses
And for a non first timer with an ex coach, it’s kind of same approach than the second.
You will need to watch their execution by video sending, their weaknesses on their physique, their physical limitations etc etc
If the client used to train everyday glutes, and don’t have glutes, for example, then you know what you need to change : volume, rest, execution and probably diet

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[Allison]

You can put a link up here if you posted your execution video somewhere
Or if you have a drive link or smg
And we can check this with u
Agree with nath, both work, but probably one of those two is more comfy / enjoyable/ works the quads better on yourself

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[Allison]

Hello everyone
Today 1h fasted cardio
Then vacuum and mobility like usual
Been working a lot this am on the scheduling of posing lessons into my studio and organizing the routine creation new service
Also today is the day of the video of posing corrections for the subscribers
I plan to do half day on it
Then stairmaster 30min at the gym
Then the other half this afternoon
Xoxo

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