[Corinne]

hey ryan – sorry I’m not JP

its personal dependent really – HIIT or LISS both elicit higher output so will help to create a deficit

essentially as long as your HR reaches the optimal point then any form of cardio is ok – walking, cycling etc
I favour cycling of the stepper as its more taxing than the treadmill – more bang for you buck! so to speak 🙂

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[Corinne]

cables…or beg the gym to buy one? lol

re deloading – there is a video on it 🙂

you always want to deload BEFORE you regress…though this is hard to spot sometimes

signs are
lack of motivation
loss of appetite
feeling unusually tired/drained
slower recovery

if you feel these things then its likely regression is imminent so hard a week off or a deload week and recharge 🙂

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[Corinne]

hey Stephen 🙂

sorry to hear youre not in full health!

personally, I would rest my tendons – you wouldn’t want this to turn into chronic inflammation
so I would rest legs a full week
then train the with feeder sets to pre fatigue – 1 x 20 reps, 1 x 15 reps, 1 x 12 reps, then a v fatigue 1 x 10 rep to failure, for example

try to find the exercises and movements that DO NOT cause irritation and use those only…AVOID anything that does feel vulnerable completely

occluding is useful in this phase so although its not ideal, it will mean you can create failure and blood supply to the area

I would also make sure to be using curcumin and quality omega 3s to help with the inflammation

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[Corinne]

hey ben, we have learnt a lot in 2 years!!
I’m sure the plan is still valid

train with intensity, – focus on strength – alter the other aspects, ie diet and NEAT – and you will drop fat 🙂

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[Corinne]

hey 🙂

few things to note…

is there a need for the incline chest variation?
it may be good to add in a big pull to 1 or 2 of the rotation like a rack pull?
and are you doing hack every leg session or alternating with another squat?
adding an adductor and a glute isolation would be a good addition too

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[Corinne]

hey Jason…im not JP but there isn’t the time for a seminar this yearand is only there for 5 ish days …BUT we will be arranging seminars and travelling …so we wont rule it out 🙂

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[Corinne]

hey 🙂

cardio is MEANT to turn on a mechanism called AMPK

this turns off MTOR – which is key to protein synthesis – which is anabolic

when weight training we do not want to limit protein synthesis

we want to grow 🙂

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[Corinne]

hey Marcus

you definitely could

I would pick – BENCH…FLAT DB…AND INCLINE BB…as my main 3

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[Corinne]

hey….yes his training methods are smart in my opinion

there is certainly a DC influence

I would advise sticking to the reps as specified as much as possible and using higher reps on the injured area 🙂

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[Corinne]

hey becky 🙂
we do carb cycle

having a rest day diet and a training day diet will see difference macros

typically with carbs higher on training days focussed around the workout and then a lot lower on rest days

I’m sure when you worked with Jordan this was the case…..if the goal is fat loss too…then it might be a good idea to run rest days with just protein and fats and then have the carbs peri workout 🙂

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[Corinne]

if you are trying to increase in muscle then I would add more carbs throughout the day
and on rest day have carbs too – you clearly need them if you are physically active from wake

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[Corinne]

when I’m prepping for a powerlifting comp I certainly don’t want cardio! this is polar opposite to strength gain
so I would look to reduce kcals

although I tend to stay at the comp weight as cutting a lot of weight isn’t optimal

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[Corinne]

the million dollar question!
studies on this are inconclusive

its depends a lot on personal variables…
assisted can synthesize more than natural athletes
age – its well agreed that older people respond to a higher protein intake than younger
satiety – protein is great for this, so it may indirectly stop an individual over eating on other macros if they just have a little more protein

we need to remember that the body is built form protein….and although a carb carries the same kcal count, the body doesn’t utlise it in the same fashion so directly swapping protein for carbs isn’t realistic

personally, I have always favoured a higher protein intake…I weight 140lbs and consume 300g of protein on a training day

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[Corinne]

hey jon 🙂

depends on the goal…are you trying to gain weight?

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[Corinne]

any macro group can be used as long as it keeps your body composition in good check

its possible the skin isn’t from the fats?

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