[GEORGIOS]

I don’t think you should be too worried about spiking MPS. What’s your overall protein intake for the day?

I think close to 130g, not counting trace. With trace I would say around 150-155

[GEORGIOS]

Hello buddy ,
The idea to switch to that split sounds good . Crack on with it as it seems yon have a little 4 week plan there which is good 😊. When yon get back from the one week rest it’d be helpful to also start at a lower set point volume wise and then build your volume up as you go on & like how things feel .

I’d go back to the previous caloric set point that you were on before deload .

That was my line of thinking too Oscar thanks. Was wondering on the muscle groups that take 4 sleeps until hit again. Should I add an extra set on those since recovery period is going to be longer? Add an intensifier maybe on the second set of a given exercise?

[GEORGIOS]

Entirely common for me And always have been, I ignore it , it’s just part of it for me , some stuff imo, is just part of getting big and strong , forearms / elbows taking a bit of a hit ( not like woahhh crazy pain , but always feeling a bit meh , is very part of it for me )

i get that it is part of the process sure. I just dont want it to hinder my ability to perform with maximum effort, so i want to make sure i am on top of it + so that no injury is caused

[GEORGIOS]

Do you use straps for your pulling movements?

yes i do.

[GEORGIOS]

Minimum effective dose for a protien feeding is 20g , so I would start there . I have 80g mps max before I start to train , or 80g clear whey

having the same question here. How long before your session do you have your pre meal and what does that consist of in terms of food sources and macros. I am having isolate as protein source in my pre meal and since it digests quickly, i was thinking of adding a serving of aminos little before i train, apart from having it intra. I train about 90′ after pre, so would that additional protein feeding matter?

[GEORGIOS]

How long are you making this assessment over ? And this assessment period , how much did you increase your total body weight by ?

For me , I asses somethings validity in a 6 month period , where I go from lean, to taking my bodyweigjt up 30-40 pounds .

been running this frequency for about 10-12 weeks with bw up about 5lbs

[GEORGIOS]

Adjust your rep range or switch the movement out ( if it is just one movement stalling )

If you are seeing a. Performance decline overall you need a deload

I would rather not switch movement just yet, as i feel its too early for that. There is plenty of room from progression, i know it. Rep range adjustment, maybe tempo work and rep standardization. Sleep is the main issue now, deload is an option but indicators like rhr and hrv are at a pretty decent spot, so they dont point to that direction

[GEORGIOS]

Sleep can affect everything. But also, maybe it’s time to increase energy / improve recovery via adjusting volume or food intake… changing rep ranges sometimes helps me too. Also depends on your growth. And what your goal is etc

Considering a little adjustment in food and target rep range for the following session. See how that goes and will reassess.

[GEORGIOS]

When was the last time you took a de-load/rest? Sleep disruption and a decline in performance could be an indicator that one is due.

last time i took some rest was a week off training in beginning-mid August. However, i wouldnt say i feel all that beaten. I think it is a matter of improving recovery modalities, but again not sure

[GEORGIOS]

It’s a really hard question for me to answer , because I know the extent to which it distracts people , but if your doing everything to the letter then it doesn’t hurt , I just know deep down , it’s never really a positive thing until someone really really has their shit together

Chest is going to be most active at long lengths , so avoid machines where possible that overload the lockout , that said , if that’s all you have , you will still build an immense amount of muscle ( see already how contradictory the topic is )

Triceps the opposite to chest

Lats seem most active at short lengths too , so this is where hammer pieces will be better for training the lat , but my overall preference for most will just be cables. Or obv prime machines

Those are three examples of where diff leverage of muscles will see greatest activated in diff positions of lifts

I honestly dislike talking about this topic more than anything now , I feel like it has single handedly causes the least amount of growth instead of

There is a chest press , do it . That’s all people need lol , and then the focus being on volume : frequency : intensity

My personal approach is ok, what feels the hardest/works more/isolates? the muscle as much as possible. And I am picking movements based on that rationale, always bearing in mind the safety. So I go about what ”feels” like it does the more ”damage”, whilst not putting myself in injury risk and making sure my recovery is on point (autoregulation might be needed from time to time to meet recovery demands, as I want to do things as long term as possible). I know it may sound simplistic, but is it a good way to approach things roughly, just to have things a bit more clear in my head

[GEORGIOS]

It very much depends , if your pro level muscle yes, if your not , it doesn’t even need considering and that energy needs focusing on just acrually sticking to your plan .

How long have you been training?

At the moment do you have an exact meal plan ? Do you stick to that plan precisely ?

I am far from pro level muscle, just want to get the most out of what I am doing provided no compromises are being made in regards to intensity. Been training seriously for appr. 3 years, maybe less. I do follow a meal plan and I make sure I dont diviate from it.

[GEORGIOS]

You don’t need to cook Cream of Rice. If I’m on the road, I’ll just add cold water to a Cream of Rice and Whey meal, mix and eat it. If you stop at a services or pass a coffee shop, you can also ask for a cup of boiled hot water and mix it with that if you prefer it warm.

thanks clare, but isnt that just like having raw rice? I mean if it digests well,it should probably be fine.

[GEORGIOS]

High B12 is likely from a high protein diet. It’s also added to some foods and supplements, so have a look through at what you’re taking.

I would supplement with a quality omega like Omega Pharma Pro, as well as Love Heart; and make sure your diet is varied and contains plenty of green veg, fibre and quality fats.

Are you dieting at the moment or very lean? This can affect thyroid output. If not, I would go and speak to your doctor for further checks.

Came out of a diet and still quite lean. Was thinking maybe supplementing with iodine or selenium see if that helps, however i suppose it will improve with time as food and bw go up

[GEORGIOS]

Are you taking any supplements with b12 in? What are your main carbohydrate sources?

What are you eating in terms of fat content? Are you supplementing with things like TBJP omega pro for good fats as this will help HDL and is vital for some.

have you been dieting recently?
How lean are you ?

I am taking a multi that has b12 yes. Been eating eggs,lean beef and yoghurt on a daily basis too. For carbs, i do oats and rice/cor/rice based cereal sometimes and fruit. For fats i have my added fats from the lean beef and i also add some nut butter in my last meal. On ntds i also have a meal with whole eggs. I do supplement with omegas, 3g daily. Came out of a diet late April, would estimate about 10% bf maybe little less idk.

[GEORGIOS]

hello Stefano, i absolutely can relate as i am a little stubborn myself. However i do think that over the years it would be wise to try different things and approaches in regards to training, nutrition, recovery etc. You can always go back to your own approach after working with someone, having also gained knowledge over what works for you and what doesnt. You should approach someones perspective with an open mind though and interest in trying new things, with learning being the ultimate goal, so discussion and transparency are very important. Not to mention the overthinking aspect, which us the ‘uncoachable’ are dealing with a ton i would assume. Sometimes its stress free having someone experienced make any changes for you.