Corinne
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hey yasir…bit late on the reply here sorry…how u getting on now? still in very good condition?
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hey Elliot….very person dependent question really…do u get on well with carbs? or fats? are u currently lean? PERI workout is certainly my favoured approach to utilising carbs…but I you are the type of person that NEEDS carbs throughout the day too… then that’s fine…and also depends how you run ur rest day diet?
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hey toby…i believe in form and not just yanking the weight BUT i feel TUT can take away from the ability to get STRONG STRONG…thus is a little too fluffy for my liking 🙂
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hey adam 🙂
push pull legs rest repeat would be a good option here
this hits all body parts with good frequency across the weektrainedbyjp@hotmail.co.uk |
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hey jasper….in this phase your recovery will be slightly impaired…HOWEVER more volume isn’t the answer…you need to fight to maintain strength and retain tissue..so stick with the idea of progressive overload, use your log book as a gauge…but it will be inevitable that strength will fade… i would alter your training slightly in terms of NOT going for that last rep that you know you will fail on…so take the sets to failure but not eccentric failure if you see what i mean…this will spare your CNS a little and ensure that recovery is still ok
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hey gareth…I think there is a slight confusion on terminology there…frequency is across the week..so YES you would need high frequency of hitting muscle groups to get the best hypertrophy response…but session VOLUME should never be too high, as this will impair hypertrophy, strength and recovery….building strength and progressive overload will burn more kcals then ‘fluffy’ high rep training…keep the session pace high and intense but focus on gaining strength
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hey marshall…I am a powerlifting and physique competitor so YES it is doable to balance both…HOWEVER I would advise that you periodise your competitions…so that you powerlift for one section of the year allowing you to push weight up a little and structure your training more towards the big lifts, tapering down your numbers to peak for meets and then spending the second half of the year on BB so you can safely bring body fat down and also use session volume as a metabolic tool if needed 🙂
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hey Bradley 🙂 thank for joining…yes high frequency and lower volume per session is certainly the method we advocate 🙂
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hey yasir…sorry this q got missed!! seems like u have tried a variety of fats…maybe try some others too? eggs? beef? other oils…nuts?
I favour pro carb pre training…something that sits very light…I like ground rice and fruit
we do advocate a pre workout…this meal is to be had 60-90mins before training…I wouldn’t add extra to the pre…upon finish of the session I would then have carbs immediately…have u tried cyclic dextrin intra workout? I’m yet to meet someone who this doesn’t sit well with during a session!
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absolutely!! the walden farm stuff is full of additives etc so in the last phase just cut it out…likely you shouldn’t be having sauces anyway at this stage?
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hey…which exercises and rep ranges do you currently use for chest? and how frequently are you hitting it?
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hey martin, depends on the time frame and goal….I wouldn’t favour going more than 20lbs over stage weight/lean lean condition….if you struggle to put on mass you may need to go a little higher, but then if you want to diet down again you must consider that you may lose the fresh tissue in pursuit of dropping excessive body fat
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hey yasir….I really wont encourage rest as this is so important to growth…so maybe run 3 on 1 off?
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hey dan…
you will find that the more you do the more resistance you need in order to keep pushing the intensity and reaching max HR…like all things you will adapt about become used to level 3 for example, so yes you will need to go to level 4I would start with 6 x 15sec intervals with 2 mins recovery in between…5/10min warm up and cool down
you are just aiming to go ALL OUT!!
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in my opinion here we are talking NUMBERS too much…what is a low calorie diet? what is high cardio? at the end of the day like you say, its just about energy balance…if you are sedentary due to lifestyle etc then you simply need less food…so eat to your means
1000kcals to one person isn’t the same to the other
if your body and mind is healthy then simply eat and do what you need to to ensure you a balanced.cardio isn’t BAD..but the point we make is that cardio IS NOT SPECIFIC to the goal of bodybuilding
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