[Christos]

Thanks both of you, what dosage do you suggest? Nutri advanced delivers 100mg each cap

[Christos]

Thanks James, I will try it on the wall nex time, as it is difficult to monitor the pressure on the floor

[Christos]

Yes this is what it looks like. Do you have any recommendation about foam rolling the back? Is it better to foam roll prior workouts instead of next day?

[Christos]

Strength-wise i still progress but at a much slower rate compared to my progressions when I first started, so everytime I stall I increase peri workout until next time. Regarding mind muscle connection, i perform 2-3 warm up sets in most exercises in order to connect to the muscle, top set I try to have as best mind muscle connection as possible and still progress weight and back off set is 90%mind muscle connection, contracting as hard as I can and keep the tension on the muscle at all times. This reduces the load to about 70-80% of top set, but load is all on the muscle to be trained, and I still have some progression in overload. The last 3 years I spent all of my time concentrating on mind muscle connection and did not take me anywhere, my body did not changed.

Also, keep in mind I try to put tissue on, would upper/lower split working out 4 times per week favour that compared to PPL split?

[Christos]

Great JP, you film today and Monday. When will new videos be uploaded?

[Christos]

Thanks JP, everything becomes so simple when logic comes first. I guess things become complicated when people buy ebooks that it is one training for everyone. For me, the smartest ebook I have ever read was the one from Dr Scott Stevenson simply because he analyzes everything to the point that the reader is educated as well.

[Christos]

JP both new videos are perfect content. I got a question regarding accessory work. If your aim is to cause as much metabolic work possible in the muscle then when do you know when to stop a set. For example If i do cable tricep extension for 8 perfect reps and fail then I go for a drop set, how do you know how many drop sets are enough? I am askng you because I bought BPak ebook in the past and most of the workouts are one exercise heavy loading maybe 4 sets by 8 and the rest 4 sets by 8 and last triple drop. Why trible drop and not five drops. What determines the volume of metabolic work?

[Christos]

Jdh are you going to train at fixed days so you keep leg frequency once every 7 days or are you going to leave the split to rotate each week so there are weeks you train legs twice?

[Christos]

JP do you plan to progress lifts with metabolic work exercises or would this cause more pain on your triceps?

[Christos]

so is this going to change overall volume of workouts? Does this equates with even less volume if you get more stimulus due to mind muscle connection?

[Christos]

JP, before I started training with progressive overload I was one of those guys lifting with super strict form. I could literally go to failure with stupid light weight in order to not compromise form and so progress in lifts was small Really small. If you continued lifting the way you did and today was leg day with hacks you might have 6 plates instead of 5. So your lighter set could be 4 or 5. ALL WEIGHT IS ASSUMED :). My question to you is that if back off set is of better form than heavier then I believe you are able to make bigger jumps in progress with average form compared to good form and still have control of movement. At least this is how I approach your style of training. So, let’s say at the run of 20 weeks you will get to 8 plates with average form and 6 with good form you will then be able to perform a set with good form at 7 plates instead of 6. I know you will never go through the path of super strict form, but what do you think about what I wrote?

Also, with better form you get more stimulus, would this equate with even less volume in workouts? 🙂

[Christos]

Hi Brendan, I used to perform HIIT 2-3 times per week when my workouts were more volume based. However, when I started training with progressive overload and each workout I had to beat my previous best lifts then HIIT was just taking away for my progress or I couldnt do as much progress as I would have without HIIT. So, if I can beat my self from previous lift with an increase of 10kg, by doing HIIT will be 5 or 7.5. Adding this to a whole year of lifting equals around 50-70kg. Now, my preference is beat my logbook each time and if I am cutting do more steps to increase output. When cardio is needed, I believe moderate instensity 120-140 beats will do the work and will not take away from your performance.

[Christos]

Thanks guys, I will try both ways and assess what it feels better.

[Christos]

I agree Mort. Tbh I am not fan of belts but recently used one for my heavy set of stiff deadlift and get pain on my back. It seems that when I wear it my focus moves to my back instead of my hip and I get the pain.

[Christos]

Speaking about a pro card. What is your biggest goal in your journey with bodybuilding JP. I listened to your podcast with BPak and you said that at some point you want to have free time to travel the world and obviously bodybuilding is 24/7 hobby. So where do you find yourself concluding this journey?