Phek'madh
Forum Replies Created
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If you can’t see the picture, you can see the PL program I follow in the link below.
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Hi Kuba, I hope everything is going well for you. I have been doing my workouts using the U/L videos on Youtube. I have a few questions about the movement choices in the workout, I would appreciate if you could help me.
1) In Upper Days, there is only 1 shoulder movement (lateral raise) consisting of 2 sets. Is it okay if I add an extra Shoulder Press Machine 2 sets next to this? Or is the lateral raise alone sufficient when we provide Progressive Overload?
2) In Lower Days, I work as Bicep + Lower + Calf. At this point, I have problems with leg movements. In other words, there are no machines like Hack Squat, Pendulum Squat etc. in the gym where I train. I also have problems with Smith Machine Squats, so although I feel that I stretch my quads, unfortunately, I can’t do the movement efficiently by involuntarily squeezing my body parts such as waist, shoulders, etc. too much during take-off. At this point, would it be appropriate if I do Barbell Front Squat on one Lower Day and Barbell Back Squat on the other? Or I can do Bulgarian Split Squats instead and finish with Reverse Lunge at the end of the workout.
3) You have 2 different Free Template videos about U/L. One has Adductor, Abductor and the other does not. What is the reason for this? Because apart from these 2 movements, all the movements you recommend for the leg are the same, but they are present in one video but not in the other.
I asked a little too many questions, but I wanted to ask and be informed at once. Thank you very much in advance.
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Looking at these pictures, yes you’re holding onto some excess bodyfat, but the fact that you’re a new lifter, if you get some structure to your nutrition and make sure you train intensely and consistently, then you should be able to get some re-comp benefits initially, without having to go too much into a deficit. If your scale weight has stalled, then this suggests you’re at maintenance right now, so see what progress you can make with this without changing anything, You must train hard and with intent though.
When you’re away with your family and eating meals with them, you can still be mindful of portion sizes. You’re still in control of what you put in your mouth.
Then I will try to make progress in my training at the calories I’m at now, without interrupting my cardio as much as possible. But if the weights I’m lifting don’t progress (for example 1.5 – 2 months from now) or if I start to feel very sluggish, would it make sense to increase my calories by +100-200 kcal? Or should I keep my calories constant until I’ve really reduced a large portion of body fat mass and only consider increasing calories after I’ve reduced my fat percentage to a significant point?
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As you can see in the pictures, I am not a lean mass, although I don’t know exactly. I feel like there is a lot of accumulation especially in my waist. When I squeeze my skin with my hand, it seems like a lot of mass comes 🙂 As you can see in the pictures, am I in a suitable condition for recomp? And as I mentioned in the comment, I have been maintaining my weight with around 1900 kcal for a long time, how many kcal should I take for this process now?
Thank you 🙂
Here you can see my form, i could not direct upload the fotos because i got some kind of problems with uploading.
https://ibb.co/6PcGhWM
https://ibb.co/56vcGfH
https://ibb.co/4VVX8mK -
In addition: I have been on a diet with an average of 1900 kcal for about 4 weeks, I have dropped from 73 kg to 70 kg, but my weight has remained stable for 2 weeks. There was not much change when I lowered it to 1800 for a while. I don’t want to lower my calories even more because it also affects my training performance really bad. I wanted to give this topic as extra information.
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To answer your first question, have you ever thought about maybe getting a wedge to elevate your feet with the smith ? This would really improve your set up by helping you achieve max knee flexion which in turn would maximise your results when it comes to quad development.
If not maybe getting squat shoes which would help in a similar fashion ?
Dumbbell split squats are also a very good movement. You can elevate front and back feet for max quad annihilation.
As per your second question, you only get fitter by doing stuff that will get your heart rate up . So maybe wake up earlier and alternate a mix of HIIT training and steady state cardio across the week ? Do it long enough and consistently you’ll start reaping rewards in your weight sessions .
First of all, thank you for your comment. In fact, the point where I don’t feel good in Smith Machine Squats is that when I get to the bottom, I can’t make the take-off with my quads. I tried all kinds of wide & narrow, with my feet in front, in line with my shoulders. When I kept it wide, I got the most sensation, but this time I was able to provide a more Glute-oriented take-off. In all my attempts other than this, I have to take off with my whole body (sometimes with a lot of power from my waist). While I do Barbell Squats with 100 kg in the range of 6-7 repetitions, I do them with 80 kg Smith Machine in the range of 8-9 repetitions. However, as I mentioned, when I reduce the weight too much, I can’t get my quads closer to failure this time.
I also have a question about HIIT: Is there a method & video etc. that you can recommend? I’m planning to do it every morning at home. I searched for a 15-minute HIIT workout on Youtube and found a few videos. I wonder if any of these videos will work for me? Their content usually includes movements such as Push Up- Burpee etc.
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I organized my training program to be U/L/R and to target different areas in each upper lower (such as chest dominated in one and back in another) like Kuba Cielen’s examples on youtube. I planned to manage this process as follows by setting extra step goals for the off day. Do you think there is anything that needs to change in terms of training and cardio?
Workout Days: Upper or Lower + 10k steps
Rest Days: around 15k steps
In terms of nutrition, it is not that I have absolutely no motivation or discipline in this regard, on the contrary, I am a highly disciplined person. But the problem is that I am busy with a lot of work during the day. I can leave home at 6 in the morning and enter the house around 8-9 in the evening, and in cases where I spend this process with 1600-1700 kcal constantly, I am extremely lack of energy. This is the case both in training and at my university & workplace where I work. That’s why I didn’t want to drop too many kcal, so I thought that if I can’t diet, maybe I can add muscle mass without increasing my fat percentage with maintenance or maintenance +200 kcal nutrition. And there would be no such thing as experiencing the extra fatigue of dieting. But according to what you said, I need to either cut calories around -200 or I need to support my daily activity with extra cardio, right? Because as I mentioned before, I have been maintaining the 69.5-70 kg weight level for about 3-4 weeks by eating around 2000 kcal.
That’s why I think an Upper/Lower split would work best U/L/REST/U/L/REST/REST, then on your days off you will have more time to do extra cardio and study instead of having to drop more food initially.
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Ok, I will take your suggestions into consideration 🙂 Thank you very much. -
👋 hello
I would get lean before the gaining phase
When new in the gym i had made a muscle split
One day one muscle group and it’s good to start
You don’t NEED to do an agressive deficit
Only a small deficit could be fine
But if you know that you lack of efficiency then for your work and life, maintenance is fine bUt longer
You just have to settle your main goal
Is it the shape and sport or is it to be balanced in all areas
The two answers are totally valuable
Most efficient is a small deficit until being lean enough
Most comfy is maintenance and wait for a better body compo
Hello, first of all thank you for your comments 🙂 I think I will continue with U/L for a while, and I want to create an extra calorie deficit with cardio on the remaining off days. It would be fun to allocate one day for each muscle group, and I could actually concentrate better on the muscle group I was working on. But since it is said that you need to train the same muscle groups 2 times a week, I think it may be difficult to achieve this right now. As an extra question, you say that I should create a minimal calorie deficit. As I mentioned, I am currently maintaining my weight with 2000 kcal. Do I need to reduce my calories to around 1800? Wouldn’t that be too low?
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I organized my training program to be U/L/R and to target different areas in each upper lower (such as chest dominated in one and back in another) like Kuba Cielen’s examples on youtube. I planned to manage this process as follows by setting extra step goals for the off day. Do you think there is anything that needs to change in terms of training and cardio?
Workout Days: Upper or Lower + 10k steps
Rest Days: around 15k steps
In terms of nutrition, it is not that I have absolutely no motivation or discipline in this regard, on the contrary, I am a highly disciplined person. But the problem is that I am busy with a lot of work during the day. I can leave home at 6 in the morning and enter the house around 8-9 in the evening, and in cases where I spend this process with 1600-1700 kcal constantly, I am extremely lack of energy. This is the case both in training and at my university & workplace where I work. That’s why I didn’t want to drop too many kcal, so I thought that if I can’t diet, maybe I can add muscle mass without increasing my fat percentage with maintenance or maintenance +200 kcal nutrition. And there would be no such thing as experiencing the extra fatigue of dieting. But according to what you said, I need to either cut calories around -200 or I need to support my daily activity with extra cardio, right? Because as I mentioned before, I have been maintaining the 69.5-70 kg weight level for about 3-4 weeks by eating around 2000 kcal.
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First of all, thank you very much for your comment 🙂 I actually think that it makes more sense to continue the diet, but since I am in a process that is a little too stressful, I am a little hesitant to deal with the extra stresses of dieting at much lower calories and weakness in training. I wonder if it would be possible to put on a slow but sure Body-Recomp with a maintenance diet or a slow and clean muscle mass with a maintenance +200 kcal diet?
As a training program, I tried the Full Body split that Jordan Peters shows on his youtube channel for a while, but I couldn’t fully focus on it because the movements were constantly changing and different muscle groups were targeted in each movement. That’s why I felt better doing U/L or PPL style workouts. What would be your thoughts on a U/L/R style workout? And should the number of sets I should perform in this training be 1 main and 1 backoff set except for the warm-up?
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Hello again, any suggestions you can give me would be great, especially what I should do about nutrition.