[Allison]

30 Reps* not sets

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[Allison]

Agree with the guys above
For years I have been training 6x per week 4-6 sets also per body parts, 10 to 25 and sometimes 30 sets
I have had enough progresses this way because I did tolerate more volume cause I was less strong, and had much less muscle.
I did start to think about doing something different when I needed to level up
But for 5 years I did that ; and succeed to create a base more than enough.
And you even know what ? First years I ignored we had to do a progressive overload 😂 so I did progressed without for a ling period of time
Don’t overthink

Then I have jumped into short sets and low volume, but I was strong enough for it, and the physics respond awesome at that time too

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[Allison]

Yes 200/300kcals seems fine Joan
You let it until the weight start to stabilize or decrease and then you will add 200/300kcal more
Follow this process and everything will be fine
You can def create a great amount of muscle being natural
All my off season have been natty in the past (until 2020, when i just added 2ui gh per day) and I did decent progresses
You just need to put enough intensity, good workout form and move the weight with your muscle you wanna train, not the whole body and recover well, eat and be patient

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[Allison]

I drink 5/6L all year round cause I do feel the need to
But you can def drink 4/5L
Kuba got it right for the quantity of salt to start
Me i use def a lot more, but the variable which is important is : how much salt you need to keep your values in range, and keep this amount stable then as much as your daily water

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[Allison]

It’s just because you hadn’t been able to train lower since the last couple of months, so totally normal, take an extra rest day for lower body. Let it recover properly so go only for upper body tomorrow and if you feel better on saturday go for a lower body or wait sunday for a full body again

The soreness is normal, you just back at it since yesterday ; and as your volume was low, I guess u put enough intensity through your sets

Massage gun or massage now
Rest the lower and restart fresh a little bit later in the week

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[Allison]

Point 8 is super important though, the pressure of the waist trainer on the belly coupled with the pressure out when you are in the bottom of the leg press for exemple, can make everything explode inside

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[Allison]

Hello Marcus
They all covered it perfectly
1/ DAILY vacuum fasted / you can also do vacuum at night with food in on top of the fasted
2/ avoid bloating by any means
3/ avoid heavy compound lifting with bad bracing
4/ keep the belly in 24/7, don’t let it extend to the front and control your posture
5/ don’t use big weights when you train abs, that’s not needed, you will grow your abs though and it will thicken the waist and make it stronger, what you want is visible and nice abs with a small midsection right ?
6/ don’t do obliques!
7/ waist trainer on all standing positions at the gym, and on standing cardio
8/ no waist trainer on all hip flexion positions at the gym : control your bracing
9/ priviledge assisted machines for squat i.e. rather than free barbell squat, the goal is to focus more on the muscle you workout and use less the stabilizing muscles from the core
10/ don’t get overweight, don’t overeat, and separate your meals enough in your upcoming growth season
11/ keep a soft cardio output in your growth season

That’s everything I am doing myself except that I don’t workout abs, only vacuums

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[Allison]

Hello everyone
Today 1h fasted walk
Then vacuum routine, i started again mobility and stretching too as my hamstring seems healed
Today full day of posing video corrections and then I will have to workout upper body
9 sets for back (3 exercises 3 sets) of my choice with one pulldown and rowing variations
6 sets for shoulders (2 exercises 3 sets) one press one lateral
3 sets for triceps (1 exercise)
Also, my left tendinitis at the wrist started to wakeup so I gonna wear again my wrist straps and I gonna workout my forearms
I do have very little and fragile joints, and loosing muscle and tonicity on the upper body since 4 years did great competing wise, but health wise, that’s bad bad
When we think training can break us on the long run, I do experience the opposite, not training some body parts to stay bikini create a lot of unbalances everywhere
But it is how it is
Definitely super happy to train upper body for the third week 🫡🫡
Xoxo

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[Allison]

I mean separate with enough time btw lower body and your football practice

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[Allison]

You just have to stay away from your leg day if you wanna save some energy for football and keep growing you lower body
Also try to be regular in your football practice to track correctly your output and be able to eat enough, as football is very taxative as a cardio
Your food as to be aligned to it
Idk what you call density day cause maybe my translation to french (sorry) is not perfect, but basically your split is a push pull legs arms settled in reverse, so to me it seems fine

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[Allison]

Only first timers can grow in maintenance, as they jump from a normal way of life to a body building way of life, so they will put some muscle cause their habits just changed from zero to a diet/train/cardio/water way of life

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[Allison]

So thousands time : no no no
Follow experienced people, the not the new trendy intagramers which never been huuuuuuuuge at least once in their life

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[Allison]

Hello my friend 🫡
To illustrate the step I am into : all my off season I was in maintenance (I am a bikini pro) BECAUSE, I am not allowed to build more muscle, density, size cause the division has a certain standard.
Since 9 years doing bodybuilding : I did a surplus in my Off seasons, and I had insane progresses for a woman. 19kg of muscle.
But this time is over : now I need to loose some and maintain some others : so I basically stay in maintenance. You can be sure that ofc I will progress some little parts here and there (where we focus our attention onto) but I will never be better/bigger/denser than before

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[Allison]

Also very important, trust your eye (I know that if you are an ex-obese your vision can lack of objectivity) but try to visually watch closesly your fat %
For both of the two phases
If you need us to help u: you can send your pictures at any moment ; just to let u know, you share the link of your front and back pictures and we will help u to be objective

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[Allison]

Hello Lucas, Clare nailed the answer!
Your growth was a tad fast, imo, so you can keep the deficit until you are very lean, and then slowly reverse diet, try to stick to your diet, allow yourself one meal free per week for the mindset and adherence, preferably post workout of a weak muscle, and preferably evening, for you to go to sleep peacefully and have a reset done during the night to start the next day fresh and back to “strict” meal plan for a week.
I don’t know if you failed dieting in both of your two phases, but keeping the macros as they should be is the most important.
Almost 1kg per week in 10 weeks it’s too much, I would prefer 300gr/500gr added per week to be steady steady

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