[Scott]

Hey man, im curious do you run GH into the show or pull it out at some point

[Scott]

Hi Kuba – hope you’re well mate. How would you modify a PPL setup for emphasizing Chest and Quads, de-emphasizing back, delts, arms?I’m thinking something like (but you know much better than I):Push – 6 chest, 5 delt, 4 tricep, 3 abs

Legs – 6 quad, 5 ham, 2 add, 3 calf, 3 biceps

Rest

Push – 6 chest, 5 delt, 4 tricep, 3 back, 3 absLegs – 6 quad, 5 ham, 2 add, 3 calf

Pull – 12 back, 3 rear delt, 5 bicep

Rest

Volume is way too high for your body parts you are trying to de prioritise, volume you need to maintain if training is accurate , exercise selection is good is fairly low

I’d lower direct volume on arms slightly & back
Rest id keep same or even lower lower volume as that seems high unless you are training with 2/3 RIR[/quote]

Thank you! I’ll do exactly that.

[Scott]

Hi Kuba – hope you’re well mate. How would you modify a PPL setup for emphasizing Chest and Quads, de-emphasizing back, delts, arms?

I’m thinking something like (but you know much better than I):

Push – 6 chest, 5 delt, 4 tricep, 3 abs

Legs – 6 quad, 5 ham, 2 add, 3 calf, 3 biceps

Rest

Push – 6 chest, 5 delt, 4 tricep, 3 back, 3 abs
Legs – 6 quad, 5 ham, 2 add, 3 calf

Pull – 12 back, 3 rear delt, 5 bicep

Rest

[Scott]

Hey Kuba –

Really enjoyed your recent podcast with Scott McNally. Those episodes have been pure gold.

Question – what adjustments would you make to training in the post-show period? Assuming a male, needing to put on size, feeling motivated and healthy.

Thank you!

Volume should be the same as it was pre show ( already lowered to accommodate recovery )

Then titrate up slowly based of how you feel, address any injury and functional issues with movements etc[/quote]

thank you very much! makes sense

[Scott]

Hey Joe! Good luck at your show this year. Your look is awesome and I’m really excited to see you crush classic. It’s been fun to follow along.

I also enjoyed your videos on the SMP. One question I always had about it – when you get old and your hair is gray, won’t it look really weird having the black tattoo underneath? Something I’ve been debating for myself.

Thanks!

[Scott]

Hey Kuba –

Really enjoyed your recent podcast with Scott McNally. Those episodes have been pure gold.

Question – what adjustments would you make to training in the post-show period? Assuming a male, needing to put on size, feeling motivated and healthy.

Thank you!

[Scott]

Thank you!

[Scott]

Sorry – looks like you answered the “lack of holding phase” in the response to Mark

[Scott]

Scott, they are exactly the same thing , pick one body weight 230 ( leanest) , pick another 270 ( heaviest ) , move between them. How have you confused that to be anything else other than the same thing ? ( genuine question , please answer , as if I have said something that’s somehow caused that
Confusion, I want to know , so it’s then made VERY clear , it’s the same thing )

Thanks Jordan! I guess you answered it by saying they aren’t that different.

The difference might be:

Approach 1: Bulk from 230 to 270 over 20/24 weeks, immediately cut all the way down to 230 over X weeks, repeat

Approach 2: Bulk from 230 to 270 over 20/24 weeks, dramatic cut for 4-5 weeks (maybe only get down to 250 – mostly to reset appetite and shed some fat quickly) then resume bulking from 250 up to 270+, at some point hold at the top for 4-6 weeks, then do a longer cut for 10-16 weeks.

Approach 3: Bulk from 230 to 250 over 12 weeks, cut down to 230 over 6 weeks, repeat

[Scott]

Hey Jordan – you’ve previously talked about picking two bodyweights and switching between bulking up to one weight, then cutting down to the low weight at TRT+.

Is this still your preferred approach / do you think this can work for most people?

Recently you’ve posted more about needing to add 30/40/50 lbs of weight on top of a lean starting point before cutting.

I’m curious what approach you think works better for most people.

Thank you,

[Scott]

Hey Joe! Loving the updates. Can you please share what a Milos-style back day looks like?

Even if you’re going heavier now, just curious to see what a Milos workout would normally look like with the super high volume and lighter loads.

Thank you,

Sure man thanks for following along bro

Back & biceps

Exercise 1
– Lat pull down shoulder width grip palms facing in 3 seconds squeeze in the contraction full range of motion in the extension think fully open the Lats at the top of the movement, fully shorten the Lats and squeeze hard in it’s shortest position for 3 seconds 15-20 reps
– To be done as a super set with dumbell pullovers here the opposite holding for 3 seconds in the lengthened position think open and stretch the Lats as much as possible here again 15-20 reps. Do 2 supersets here

Exercise 2
Seated cable row or row variation
Neutral grip inside shoulder with apart. Mag grip or psp grip is good here. Allow FULL STRETCH from lats, no scap retraction and hard contraction. 2 sets here of 20 reps.

Exercise 3
– machine pull down of Choice (ideally HS underhand pull down or similar)
2 sets of 20 fully lengthen at the top full range of motion let the fibers feel the stretch, full contraction and squeeze hard in the shortest position here for 2 seconds on sets 1, 2nd set no squeeze.
– 1 set heavy 10-12

Exercise 4
upper back prime bar type pull down or upper back movement of choice
3 sets – 20 reps. Full stretch and 1-2 seconds in the squeeze with full control. Think back double bicep when pulling this.

Biceps
Bicep movement of choice
4 sets 20 reps – fully pump the biceps up here

Bicep movement of choice
3 sets 20 reps
4th set drop set[/quote]

Thank you sir!

[Scott]

Also, what’s the thought process on doing so much volume (18+ sets for a body part like Chest) in one single day vs spreading it equally across two sessions per week to get higher quality work?

Who said it isn’t as good a quality. It is. It’s just higher volume that’s all.

It’s known as sarcoplasmic hypertrophy where’s there’s increased sarcoplasmic fluid in the muscle cell leading to a fuller look and increased overall muscle volume.

Also training this was is much lower risk of injury as the higher volume required less load[/quote]

I meant simply the quality of your 15th set of chest on one day is definitely lower and less stimulative than your first set on that day. Therefore, why not split up the volume more evenly throughout the week vs. hammering it on one day – same applies to back, legs, etc.

[Scott]

Also, what’s the thought process on doing so much volume (18+ sets for a body part like Chest) in one single day vs spreading it equally across two sessions per week to get higher quality work?

[Scott]

Hey Joe! Loving the updates. Can you please share what a Milos-style back day looks like?

Even if you’re going heavier now, just curious to see what a Milos workout would normally look like with the super high volume and lighter loads.

Thank you,

[Scott]

Hey Guys

A great day yesterday

Top 5 at the Arnold’s this is fucking massive

Couldn’t achieve it without all the great people in my corner like Kuba, Jordan and Corrine

I have so many thank yous but I am so buzzing

Excited for a few days away with Kuba now ❤️

Congratulations Meg!! Phenomenal result and even more impressive and important is the effort and professionalism you’ve displayed. Very inspiring to follow along!