[Christos]

Push today. Most of my lifts are maintained, not significant weight increase. Calum is big on execution, so this makes progressive overload more difficult when you are on deficit. Morning weight was 85.6kg and FBG:4.6. I assume we will try to lose one ish kilo and then we push.The session was:
30deg incline chest press 38×5, 30×10

Incline pin loaded machine chest press 2sets

80deg smith chest press 50×6, 40×8

Seated cable flyes 2sets

Standing db lateral raise 18kgx12, 14×16

Bilateral cable lateral raises muscle rounds

Bilateral crossbody tricep extensions 3sets

Seated db overhead tricep extensions 12kgx9, 10×12

Abwork: leg raises supersetted with swiss ball crunch for two sets.

This is 7week improvement so far attached below. Training changed from upper/lower to PPL

[Christos]

Getting questions by Corinne! Things are getting serious! 🙂 It is a great tool for hypertrophy I think, it overloads the movement where we are mechanically stronger, so we can assume that more stimulus will occur.

[Christos]

Thanks JG85. I really enjoy it. I was always in sports so this challenge gets me more alive. I used to play football up to 17 years old when I was forced to quit after two ACL OPERATIONS ON KNEES. Consequently, after football was over I had to move my attention to something else and thus is bodybuilding.

[Christos]

Yesterday was lower body. I have 3 rotations for my split. The workout was:

Incline db peacher curl 24×8, 20×10

Seated Db bicep curl(scapula supported): muscle rounds with 16kg

Lying ham curl: 45×8, 35×12

Banded V-Squat: 210×7, 190×10, 170×12

Banded leg press muscle rounds with 230kg

Leg extensions: 50×10, 40×15

Adductors 2sets

High heel leg press 200×10, 170×15

Single leg hip extensions 2 sets

Standing calf raise 3sets

The seemssion took me 90 ish minutes. My intra workout is 20g dextrose, 20g EAAs citruline malate 5g, creatine creapure 5g and 5ml electrolytes. Post workout is 50g whey isolate and 120g carbs from cereals.

Strength-wise J am mostly constant. I may get a rep here and there or a slight weight increase. Calum wants me to lean up first up to Christmas and then we push, so I do my best to keep my numbers steady.

[Christos]

A lot of calorie increase. Binging is forbidden ????

[Christos]

Hi JP, I just watched your rebound diet video and I want to ask a question for clarification, so If you have a mens physique competitor finishing his prep at 1700 calories high day and 1200 low days. How much these two values will be increased after the show and when should be the next calorie increase?

[Christos]

Hi JP, given the fact that you lift more like a bodybuilder and having in mind what muscle is used throughout the entire set, does this have an effect on your logbook. Is it achievable to increase weight each week? Sometimes I get so good mind muscle connection that I may fail in less reps than previous week especially on isolation exercises such as lying hamstring curls. On the other hand, I use log book since day one in the gym. I cannot drop it now and go by feel. It is a necessity for me to write my lifts down even if they decrease. What is your opinion on that?

[Christos]

No headphones JP! That’s the way. I dropped them 2 years ago. Too many things for the brain, concentrating on execution, counting the reps and listening to songs. Men are not good in multi-tasking 🙂

[Christos]

Great stuff guys! Most of the time I ask questions to get more educated and see if my understanding is common with others. One more question, so if you are injured and you train with fairly lighter weight, how can you still cause adaptation to the muscle? Is it the case of still progressing loadbut always keeping it at the higher rep range?

[Christos]

Christoph thanks a lot. It all comes down to trial and error at the end of the day and understanding your body.

[Christos]

Guys, I have no issue in performing db lateral raises. I just want to know when you will be choosing to perform any dropsets or supersets to cause metabolic stress. Are there any bodyparts that require more volume? I mentioned side delts because jp performs drops lately to get more volume in this bodypart and not sacrifice his form by doing db lateral raises as second movement.

[Christos]

Hi JP, great series of videos! Regarding protein requirements, do you suggest the same values for natural bodybuilders as well? 40g per feed?

[Christos]

Thanks Christoph, are there certain body parts that respond better to metabolic training? Such as side delts?

[Christos]

Hi JP, for the lying cable side laterals, do you increase load up to the forth set? Also, do you fail on all four sets?

[Christos]

1500mg? Which brand do you buy? Nutriadvanced recommends 600mg per day