[Hilly]

Having gone through this process with many clients I would say if your worried about it and debating it then dont do it.

You should be 100% certain this is the best decision for yourself before going ahead as you will only continue to stress and question it IME.

for me personally there is no way I would sit at 8-10 when I can healthy sit at 30-40 – just makes 0 sense. However I now have a little girl and wont be having any more children so the fertility thing is not a concern at all.

The only other thing to add- just because you felt better on cycle before and happy doesn’t mean you will feel the same on TRT from a clinic. They are not going to be putting you any were near the levels I imagine you were at when you felt like that.

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[Hilly]

this is very individual indeed – if you get close to peak week and you feel you are bone dry and look great then you can potentially keep it in.

However if you feel there is water to drop then I would pull it.

what I personally would do if your say 3-6 weeks out is pull it now and see how you look without it in (as you are pretty dam lean now and look great I should add) and see what the scale and look does)

Then put it back in.

Arguably you want to be in the best condition possible so most would say why risk it? But you can find out for yourself doing the above.

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[Hilly]

It may not but it also might – you will only know if you try it bud TBh

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[Hilly]

I have used NPP with myself in client up until 8-10 weeks out as J said with good success.

it very much depends on were you are at the of prep for me. If your in the perfect starting spot in terms of body comp then I would be almost favouring this especially in more experienced clients to help potentially drive performance and anabolism and arguably eeek out a little growth at the start of prep when food is still high.

If some one is on the softer side then I would be wanting to focus the full prep on hard fat loss to get them ready ahead of schedule and would likely not use.

just how I see things personally.

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[Hilly]

Cycles I have used with clients in similar situations have always looked like this.

300mg test, 300mg mast split MWF
Tbol pre training – 20-30mg

This would be more than enough to cover all you wanted.

you could also add in cardarine which does seem to have a positive effect in terms of endurance and I have used with both fighters an cross fit clients to good effect.

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[Hilly]

Sunday – As above rest day.

must of done 20k steps easy today lol I am more wiped than I am leg day haha.

Great day with Arilena tho chasing her around all day.

Training 2moro –

Week 1 on cycle done –

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[Hilly]

thanks a lot guys

do you refer for example as a push session

chest 8 working sets

4 sets overhead

4 sets laterals

8 sets for triceps?

i might sound dumb and im sorry for that but i just didnt get it quite right

i personally had the best results with

push off pull off legs off off and do 10-12 working sets for big muscle groups and like 5-6 working sets for smaller ones

now i also thought well lets have them do 6 working sets for big muscle groups and 3 for smaller ones for like 3 months and then add 2 sets for each? that wouldve been my approach

If this is your approach and what you feel works best based on your experience and qualifications then as there coach / PT that they are paying that is what you should go with bud.

you really should be confident in how to train clients before you actually take money off clients and train them IMHO.

If this were me I would be having females do 1 x Upper session and 2 x lower sessions. Then switched the week after but potentially not based on there goals or 1 x Upper, 1 x Lower and 1 x full body

males I very well may do PPL – hitting chest for 6-8 work sets, shoulders for 6 sets and triceps for 4-6 sets – remember there is cross over in these exercises – the triceps are getting worked in all your pressing movements for example.

I would then be asses volume as I explained and potentially tapering up.

However a said I also wouldn’t be taking this low volume all out set past total failure approach at all for true beginners. I would be using a pyramid set approach to work on form, connection and execution and working up to a failure set before they become more accustomed to the work and training patterns

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[Hilly]

it really is about following a balanced nutritional approach with PCOS IME and creatine a health lifestyle that you can repeat day after day. This is were I have had most success.

Make sure meals are balanced and nutritious – keeping carbs on the lower side and protein higher but there is no need for keto IMO.

daily exercise and cardio is important.

Supplements – TBJP ZMA and Insure would be my recommendations plus omega pro –

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[Hilly]

Saturday – good solid day today.

Cardio done

Trained back – then into the spa for 2 hours with my mate.

Arilena back to me a day earlier which is great so picked her up just after 5.

Back was in a different gym but was a good session.

Rope pull over – 3 x 12-15 reps
overhand pull down machine – x 8, x 8, x 7F , x 15F
1 arm row machine – x 8, x 8, x 8F
Seated cable upper back row – x 15, x 15, x 13F, x 8F
V grip cable rows – x 15, x 13F
Shrugs – x 20, x 18F

little Lower volume but it was a very good session –

2moro will be a rest day as I have Arilena all day –

Up for cardio then kids party at 9:30 then home for a bit and out for lunch with a few of the boys –

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[Hilly]

I dont like the idea of any one training PPL 3 days straight ever TBH but if needs must then it must.

I also dont think real beginners need to be pushed beyond failure TBH so I think this may be your issue – they will respond super well from simply hitting true failure and this would allow them to recover better especially if training 3 days straight.

If we look at literature then we know you can make progress for a total of 8 working sets per week to true positive failure. So start here IMO for each body Part.

then based on there response taper it up over time making sure they rest and recover properly. You will find each client may be able different amounts of volume.

You will then need to adjust each client differently based on there response and progress.

Another potential issue here is when training low volume its key you are tracking progress to make sure they are over reaching each session (its different to higher volume work) as your not doing enough potential total volume to create the adequate response unless the volume you are doing is taken to true failure and is also progressing session to session. With higher volume training for alot of new people this can reduce the need to some extent.

you will also find as beginners they tend to slack a little even if you are pushing them and having them log book stuff will let you and them see they are progressing from your work and that they are making progress.

As a base example you may start at 8 total sets and work up to 14 total work sets over an 8-10 weeks cycle – rest/deload and then repeat the process potentially with different exercises.

i personally feel going beyond failure with lower volume is more suited for those with more experience and the ability/knowledge to recover properly

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[Hilly]

if you train hard then i see no issues with it and have done it myself in the passed due to schedule needs with no issues

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[Hilly]

I do with clients either at the start or end of a push phase based on body comp and what im trying to do.

100mg tren A – never any more

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[Hilly]

Friday – No idea what is going on with my sleep. I seem to not be able to get off till stupid o clock which is really annoying. Im not sure wether its linked to the fact I have been waking up wide awake around 2am and then sleeping a little later and over time this has knocked off my routine.

Last night I was up till 1:30 and then had to get up at 4:30 so I am very tired today – just had a 45minute nap but I am going to power through and then get to bed early to try and rest things ASAP.

rest day today
Cardo done
Will do second cardio tonight before I go in spa

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[Hilly]

What does your diet look like at the mo as you push to get a little leaner as you not posted it in a while

hey becks

food is as always boring and the same

1 – 2 eggs, 400g egg whites and 100g oats with banana
2 – 200g cooked 5% beef mince, 220g cooked jasmine rice and coconut oil
3 – vegan whey TBJP and 75g carbs from COR or sourdough
4/5 – 200g cooked turkey breast, 200g cooked jasmine rice
6 – 1 egg, 400g egg whites and 50g carbs from sourdough

Rest days are exactly the same bar all carb portions are 150g cooked jasmine rice or 50g carb from sourdough

last meal is reduced to 30g carbs from sourdough

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[Hilly]

I agree with J here – you keep asking us for the same sort of info and in truth I believe its just because you are looking for justification to go back on.

The reality is if your still at 10 now its likely not going to get better mate, so its a question of live with it or get on TRT etc. None of us can help you with this decision.

you have recovered your body enough to be fertile it seems, so get some sperm frozen just incase but chances are if you cycle properly from here and make clever decisions you will be able to recover again in the future.

However it likely wont be any better than this reading now but that doesn’t matter as you are fertile

Thank you Hilly, bang on! Appreciate the response [/quote]
😎

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