[Allison]

And let’s admit you got glutes, but some part of your glutes are lacking.
Doing shorter reps will not have a ability to really go to look for that connexion with the missing part of your glutes.
If your max gluteus is stronger and no upper gluteus, staying on lower rep range will make your max gluteus takes the power, and leave your upper gluteus lazy and lazier

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[Allison]

Big and powerful muscle group.

Nothing wrong with the lower reps here, accepting that the compound movements leave risk for other muscles to do the work if you’re not careful with execution.

This is why we switched from a lower rep range to a higher for my self to be fair![/quote]
Even with a past impeccable form for a 6/8 reps, noticed I was MUCH more inflammed on waist, erectors, lower back. Litterally 2/3cm more on mid section.

If your goal is to preserve your midsection super tiny (bikini competitors ie) I would ALWAYS choose higher rep ranges, even for a hipthrust which is not a risky movement pattern at all.

For a female who does not aim to become figure, or more muscular, and just wanna have a bikini shape or fit shape : higher rep ranges all the way

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[Allison]

Hello everyone
Today same fasted routine
Check-in at 57,7kg so same weight than yesterday with the refeed and without cardio yesterday though.
So we might expect a nice drop tomorrow.
Also, my husband won the overall title men’s physique at the portugal npc nationals, beyond proud !!
This afternoon it’s the pro qualifier so let’s see what will happen.
I really hope he will get the pro card, for him to come as a pro tourist in the alicante pro show.
As there is no men’s physique pro there, just men’s amators.
I truly hope he will finally gets it, after 12 years of active contests in men’s physique.
Pray for us✨🥹
Today 10k steps, 45min cardio at the gym tonight, and no training.
Full day of online posing lessons today.
Xx

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[Allison]

Hello ✨

Depends on the exercises.

Problem with glutes is lower back/waist can thickens if your execution is not IMPECCABLE for 6/8 reps.
The second problem with 6/8 reps is “are the glutes only doing the work?”

Abductions 10-20
Kickbacks 10-15
Rdl 10-15
Hipthrust 8-15

What matter for glutes growth is : lift the weight with the glutes ONLY.

I personnally train glutes without legs. Only isolation, for the Glutes to litterally detach from the legs visually

If you wanna grow glutes + legs then split squats/deadlift are fine

If you got enough legs and lacking glutes, then isolation only for you

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[Allison]

Hello everyone
Today same fasted routine
Check-in everyday from now on !
57,7kg fasted so 700gr drop in the night
The coach wanna run a small refeed so we add an extra of 50gr carbs for today.
Today was glutes training ! Keep progressing reps/lifts so super happy.
With the small adjustement we ve made for the left glute to catch up the right, I am pleased to see how efficient it was and how fast we balanced it again.
I have been trying for years litterally to bring up my left glute, but major change was the sey needling and then extra warm up btw sets for my left glute.
I have tried everything, add extra rep, extra set, pre workout rolling foam etc but that was useless.
Since I do more regularly the left glute dry needling and add small warm up btw sets, it has made the difference. And finally it’s less job than the rest of what I was doing !
Today 10k steps total
No cardio as I did already everyday and I still have one rest day from cardio, so I decide to not do cardio on the saturday glutes day.
And perfect fitting with the refeed so.
Keep intensity and rest more while eating more, perfect match.
Today no work!
House cleaning, luggages ready, food and supps ready, nothing to do anymore except live my life until departure.
Tomorrow full day of online posing lessons, 10k steps and 45min cardio also, and as I told u, everyday check-in now ✨
Xx

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[Allison]

I would move your check-ins to saturday morning also

And I would make sure to sleep a minimum of 7/8 hours every day

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[Allison]

Hello everyone
Today same fasted routine
Check-in for the coach and 200gr up
So 58,4kg
Shape seems or a little more watery or a little flatter idk
Let’s see what the coach will decide to do.
Today no workout, just cardio 45min and steps 10k
No work also, luggages to do, but mostly done by 99%
This afternoon I drive my husband to the airport as he got his regional in portugal this sunday.
And the sunday afternoon, he got a pro qualifier, so regional morning and PQ afternoon.
And then he joins me directly to our next show in few days.
Few days out for both of us ✨
Xx

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[Allison]

I am maybe old school but I wouldn’t use anything “new” for fat loss, the good old diet and cardio is enough.
The markers shut down while using those new stuffs are essential markers in a bodybuilding prep.

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[Allison]

Hello everyone
Same routine this morning
Now I gonna make food shopping, then upper workout then 45min cardio and in between all of this I gonna have to do my 10k steps and my video posing corrections cause the work is full today.
Xx

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[Allison]

Hello mate
Agree w/ Clare, go to check, take the adapted treatment / extraction or anything the doc said
And make sure you don’t get overly fat in the future

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[Allison]

Hello everyone
Today same routine as usual
Check-in this am
58,2kg so 600gr drop in two days!
My coach is happy we keep everything the same and we check again on friday!
Today rest day from training just 10k steps total and also 45min cardio after my full day of work on my online posing lessons.
Currently doing some steps in btw lessons and then gym 🫡
Xx

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[Allison]

For me : always listen to the coach.
Let them do the mistake (if there is one to do) and be consistent.

Unless you put yourself into danger OF COURSE.

in the past I have been for three months with a top coach who had a very weird approach on many variables, peds included and I followed everything he said even if I was not convinced at all (except peds on which I said I won’t do what he said cause I am not ready to do whatever it takes).

The result ? I was a piece of shit.
Lost muscles, lost pop, soft weird flat watery, bloated, looking like a skeleton loosing her soul.
BUT I have followed everything and so I know by seeing the results that he was very very bad at what he was doing IF WE DON’T take the peds he planned. Cause peds can mask when there are diet/training/tactical weaknesses from the coach. But when peds are pretty low, it highlights all the troubles quite clearly.

My advice is follow everything, don’t tell him what he should do. Let him does his technic and see how it goes on stage.

Eventually he will succeed on you, and eventually NOT. If not, see if he plans to change anything for the next one, and if he doesn’t, it means he is not the good coach for you.

Why? Cause if you do the things your way, you will never knew if his version of you could have been better. You don’t know if you will do worst that what he will do.

It’s not a question of communication or trust or explanations into my opinion.
We are athletes and asking questions or suggesting things it’s legitimate I understand, but coachs don’t owe any explanations to us.
Except regarding health, danger, peds.

For rep in reserve, refeeds etc, suggesting things from the athlete is equal to “you are a bad coach I know myself better” and probably you don’t, but probably you do also.

But let him work.

If he fails, that’s on him, not on you, and you will have your answer

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[Allison]

Hello everyone
Same routine this morning
So as a recap of yesterday’s check-in
58,8kg so a drop of 700gr in the night which is crazy
The coach told me to keep things equals and next check-in tomorrow morning.
Today 10k steps, 45min cardio and glutes training. No work for today.
Xx

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[Allison]

I would focus mainly on trying to work mentally on the food focus though.
I wouldn’t be able to sleep with myself knowing that I got a trouble following me like this.
Did you ever try hypnosis ?

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[Allison]

Hello everyone
Today same routine
Check-in this morning to come, I will update you with the weight and details.
I have my cardio to do at the gym 45min and then 10k steps total, then one posing lesson in my studio and then all the rest of the day full of short online posing lessons, emergency posing for late clients.
6 lessons online today, 1 face to face
Xx

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