[Allison]

Hello everyone
Today been a quite busy day in alicante
We have been visiting some agencies to see for renting/buying a house
Then took a coffee did a podcast with beyondthestage for 10min
Now we back home and we gonna train in titan gym and finish the steps
Xxx

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[Allison]

And when I say glutes focus i mean :

Reverse frog (not too much down)

Hipthrust (be careful feet not too close to you or not too far, 90 degrees to reduce quad or hams demand)

Unilateral hipthrust

Kickback straight behing you

Kickback angled for medium gluteus

Abduction machine

Rdl short amplitude (not too deep; we don’t look for hams into that session)

Glutes bridge

Thankyou so much allison! I will share a picture of my current physique.

I am 18 years old 🙂

Is it okay to hit glutes 3x per week, 2 sessions glute focused and 1 with more compounds?

[/quote]

I see your pics now

You still are super petite so you can add a lot of mass for sure for a comp

You have a beautiful physique and great shape

You can for sure hit 3 Lowe sessions a week they can have a mix of compounds and isolations in all sessions and you’ll have enough rest days / upper days to be able to recover from these. Start with a glute iso on all into 2-3 compound lifts glute focused ( hip thrusts, split squats ( no knee flexion )x glute focus leg press, single leg glute focused leg press, no knee flexion walking lunges, rdls ( just a few to go at ) into 2-3 more isolations and that’ll be a nice session for all 3 Lower days have 3 different variations to help keep progression each week building

Depending on your time you can do the rolling split I suggested. Or you could do the set day split I suggested of if needing 4 days you can do 1 upper 2 lowers (glute dom sessions ) and 1 upper and lower ( gouge dom ) – all depending on your recovery, what background you come from, work / study environment, ability to get into the gym per week 🙂 let us know any more questions [/quote]
Thankyou Meg!

I’m not in the best position to be paying for a coach right now especially if i have a huge amount of time and tissue to build before i decide to compete so I’m taking the reigns myself. So just going to enjoy growing and pulling back when needed 🙂

Would you still add a squat pattern in? Like a hip dom squat rather than pendulum or hack?

Also, how much back training compared to delts would be appropriate on my upper days? Both need to grow a lot but unsure on back.

Also, what would be a rough ROG in a gaining phase for a person like me?

Sorry for all the questions🫠[/quote]

Since How long do you do body building ?

If 1 year/2years you don’t need to gain a lot of weight during your surplus.

300-500gr per week maximum, and I am sure u will not need that much to see a recomposition occuring

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[Allison]

Hello mate

Clemb 20mcg for sure

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[Allison]

Hello everyone

This morning we left for alicante

5h drive and now checkin into our new airbnb and physio session into titan fitness gym in alicante.

Feedback of my coach received : we keep the same and check-in Sunday.

Xxx

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[Allison]

Hello mate
Morning

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[Allison]

Hello everyone
Today fasted check-in
58,2kg so 400gr more than last week check-in
We are into a good increasing range
Super happy of the look despite the fact I am all stuck in the lower back and the neck
We prep the stuff to travel by car tomorrow
Direction alicante
Xxx

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[Allison]

Hello everyone
Today glutes workout and chill
7k steps will be done total
Tomorrow check in for the coach
Xx

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[Allison]

Hello mate, at a time without anabolic you could have lost already 2kg more or less, but with this compound in place, you will gain a little weight 1/2kg in the first weeks of use.
So you are totally fine; 3,5 weeks of cut, you should have lost around 2kg but you lost just one and visual and body compo is better; here we are.
Everything is rolling.
Just visual matters when you do a deficit.
Weight is just one variable to look at to explain some things; but basically : the better you look with the less body weight lost, the best it is.

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[Allison]

I would say it’s normal, but if this is happening to me I would review my form though; I don’t want such an involvment of lower back and erectors, particularly for the division I compete in, cause just make the mid section thicker.
So lower the weight/review the form will be my go to

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[Allison]

Hello mate, hunger hormons are all skewed
And this will last for weeks (4/5)
Your body will just send you signals you “need” to eat/you are not “full enough” cause you also lost the satiety.
Now… that’s why I don’t do anymore holidays diet break after a prep; cause that’s simply occupy too much space into your brain : questionings; lack of confidence back cause of shape aspect; etc etc
Particularly when it’s new YOU CAN’T enjoy holidays with normal people after a deficit.
Ofc get back to your routine once home, deficit, but next time, just keep your diet and reverse.
I am right now in holidays and keeping my reverse without free meals; cause I know my body isn’t regulated now, and even if I will do free meals; it will ask me “moreeeeeeee guuurl moreeee you want more” even if I don’t want more, and I will have to resist (thing I can do easy) but the fact of resisting to this is the opposite of being in peace into our head. It’s a consistent battle to say no to yourself, and I don’t want to battle in holidays, so just reverse, no free meals, no questions, easier.

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[Allison]

Hello everyone
Today chill day in Malaga
Yesterday we went to Oxygen gym in marbella and the gym was fantastic !! Cybex machines were amazing !!
Really good upper body session
Also cooked for the free meal of my husband yesterday
Tomatoes mozza burata with pasta carbonara and angus beef
✨ all home made
Xxx

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[Allison]

Hello everyone,
Today physio session
Upper body workout
And steps 7k

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[Allison]

Post the three options in pictures and we vote 🤘🏽🤩

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[Allison]

Hello everyone
Today rest day
We gonna visit malaga the morning and see the house prices in the area
Afternoon potentially beach and chill and steps
Xxx

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[Allison]

Hello mate, disconfort can be normal, but soreness like if you did a lower back exercise, no.
Disconfort can come from a lack of mobility on hips or knees or ankles
But soreness is from a good reason.
After few years of practice I saw my last 3 vertebras are stuck together from my horse riding 16 years of practice
Some exercises will hurt forever cause anatomically not able to do them with the correct freedom of spine
I would remove the exercises that cause pain in lower back, and work in parallele on mobility

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