[Alessio O'Neill]

I would stay on the same machine , and move the load entirely off the bottom peg and add it to the middle instead and you should be able to keep making progress for an extended period again on the movement .

Thanks Jordan, will implement this into my next Upper session 👍

[Alessio O'Neill]

Hey Alessio!

In all honesty if the amount of filler sets that you’re using now isn’t hindering your working sets then I would just warm up as you’ve been doing! The closer I get to my working weight the less reps I do , for example, my warm ups for the Atlantis incline go like this

1 plate each side – 8 reps

2 plates each side – 6 reps

3 plates each side – 4 reps

4 plates each side – 2 / 3 reps ( close to working )

4.5 plates – start working set here.

However if I feel I do want to add another , I will. You don’t want to go overboard but you do want to ensure you’re warm enough and confident enough to go into your working weight . I hope this helps!

Thank you Sara!
Will try to incorporate this the next time I train, I’ve definitely been doing too many reps in the build up to my working sets so will try to decrease the reps of the build up sets gradually like you have, from here on out. I will probably do less build up sets as well, as I’m not very experienced and not lifting incredibly heavy yet. Thank you for your help, will definitely change up my warmup sets!

[Alessio O'Neill]

But ofc will not up your proteins 😂

Hi allison, might be a stupid question, I have been drinking milk essentially every day of a bulk in order to fulfill my protein intake especially when i am at work. would you not recommend drinking milk for protein intake? I understand that it is essentially liquid calories but would it not be beneficial for someone to be able to adhere to their macro nutrience. Would the problem be stuggling to digest or is there a greater problem in the varient of protein in the milk? Any help would be appreciated, i find no trouble with digesting but am wondering if im missing out on gains.

For Reference i am 97 KG my Macronutrients are ;

C/kcal : 3,150 / P: 219 / C: 371 / F:87