[Scott]

IMO its pretty important to sit at the new weight for at least 4-5 weeks for the body to adapt to the new weight, food it takes and allow is to stick in theory.

IME moving straight from a bulk into a cut isn’t the best way to do things and holding it for some time works much better regardless of AAS use

Thank you! That makes sense.

[Scott]

Are you talking about a cruise or trt between bulking and cutting?

Specifically I’m 8 weeks into a bulk cycle, now at ~650mg/week. I’ve gone up a little less than 5 pounds. I think I’ll just continue a slow steady bulk , then hold at TRT, then cut.

[Scott]

Scott , he followed the principles outlined in the education section in regards to basically everything , watch them all , understand training split needs , and then apply them

Thank you!

[Scott]

Thanks Joe – you’re going to make an incredible transformation this offseason.

Your physique seems very balanced to me – is this split putting anything on the “back burner” compared to other body parts or are you trying to grow everywhere?

Seems like maybe quads and back are hit less than say chest/delts/arms

[Scott]

Evening guys hope you’re well. Got some big plans in the pipe line, not going to say too much on it right now but over the next few days I will reveal all #cryptic ?

Don’t leave us hanging, Joe! What’s going on? Looking great btw and rooting for you this weekend in Sweden.

[/quote]
Fully focussed on Sweden then we can talk about the future plans for sure #dickmove from me tbf ??[/quote]

Hah – fair play man

[Scott]

Evening guys hope you’re well. Got some big plans in the pipe line, not going to say too much on it right now but over the next few days I will reveal all #cryptic ?

Don’t leave us hanging, Joe! What’s going on? Looking great btw and rooting for you this weekend in Sweden.

[Scott]

Hi Dawid – great physique man.

Can I please ask what your Leg – Quad session looks like and the # of sets?

thank you

[Scott]

Thank you very much, Marc! Yes, it does feel like a lot and your point on rest is absolutely sound.

[Scott]

Looking like an absolute unit Marc! Excited to see you make massive progress over these 16 weeks and beyond.

I believe you previously trained with the approach of more RIR and escalating set volume aggressively week-to-week. What made you change to a lower-volume, higher intensity approach?

What did you like and dislike about that approach and would you ever consider going back to it?

Thank you – looking forward to learning from you!

Thanks Scott, I’m working hard to make what changes I can in the remainder of this off season.

Yes, that’s right I had been doing RIR and escalating volume each week within the training block. Working with a different coach meant the reason for the change in approach here which is the same for the lower volume of sets, but higher intensity.

The RIR approach was very different to what I have ever done before. I had always been an athlete who gives everything to every set. What I liked about this approach is that the results were clear to see, which helped to keep me on track and following this approach. It also gave my central nervous system a chance to recover because at the time my recover wasn’t great due to external stresses. Like with anything new you have to give it a chance, I’m a great believer in that we can always learn something new, which I did.

What I found hard about this approach is that I didn’t enjoy my training as much as when I was ‘really going for it’. RIR almost made me feel like I wasn’t giving enough and leaving the gym thinking there was more on the tank.

Would I ever go back to this approach? Possibly as the results were great, so I can’t discredit what was achieved. I am in a lower body training block now and if I don’t feel I’m getting the required results, I’m not against putting my feelings to one side with RIR to make the most progress. But for me, enjoyment is a large part of my training and when I enjoy what I do I’m able to bring out the best in myself.[/quote]

Thank you very much, Marc! I appreciate the insight. I too have found that approach to be difficult to manage and found myself “overthinking” a lot. I strike a balance now by managing session “hype” / nervous system activation and not going for 50/50 reps on big movements like RDLs, Hack squats (pretty much everything else I just “go for it”

Interestingly, I’m also trying to bring up my lower body a lot and have landed on a higher frequency split of alternating Push/Hams, and Pull/Quads:

A: RDL, Incline DB press, lying leg curl, cable chest press, overhead tricep extension, cable lying lateral raise, lumbar-focused back extension on GHR

B: Hack squat, unilateral pulldown, unilateral leg extension, pull-ups, Y-raise, cable curl, seated calves

C: Seated leg curl, incline machine chest press, glute-focused 45′ extension, cable clavicular fly, behind the back lateral raise, x-body tricep pressdown

D: BB back squat, hammer step-back lat row, unilateral leg press, facing stack cable curls, unilateral leg extension, unilateral lat pullover, standing calves

rest days as needed, typically 6 on, 1 off

[Scott]

Looking like an absolute unit Marc! Excited to see you make massive progress over these 16 weeks and beyond.

I believe you previously trained with the approach of more RIR and escalating set volume aggressively week-to-week. What made you change to a lower-volume, higher intensity approach?

What did you like and dislike about that approach and would you ever consider going back to it?

Thank you – looking forward to learning from you!

[Scott]

Great to hear how you’re getting back into the swing of things and happily with your family, Haider! What’s your new split looking like under Cal?

[Scott]

Time to move this shit to “pro athlete logs”!!! Congrats Jimmy!

[Scott]

Solid day today. Woke up lean and empty but still in a great place to add a little food today. All meals in of lower pro, carb and moderate fat today. Around 700c 140p 140f and the look is good. 6l in instead of 8 and sodium the same. I should dry off nicely tonight as I’m already flushing and going to the toilet. This should leave me a good amount of fullness and still v tight which is what the judges asked for.

I’ve chuckled today, as a bodybuilder won the pro card last week and registered between classes there are 3-4 bodybuilders dropping down to classic. Tomorrow I will bring the most “classic” package to date and have 0 waist

Let’s see what morning brings. Tomorrow may be the one. I know I can’t physically do anymore

Let this be “the one” Jimmy! Good luck mate!

[Scott]

Changes to pull a

Removed pull up totally useless I should have never done it, very little stimulus epically in prep swapped for lat bias pull down with prime bar

I swapped out bicep work I do with push following day end took out tricep work I do on this day prior to push again this was a huge mistake

Reduced volume by 20% and swapped rear delt cable for prime reverse pec at this point far more effective

Il keep everyone up to date with changes I make as I go along to make everything more suited towards my needs, progress and recovery capability.

Session yesterday was insane, feel like a weight lifted of my shoulders now adjusting things my way again. Great night sleep and today we are set for push can’t wait

Good to hear you’re finding/confirming what works for you while also not being afraid to have an open mind and try new things with Nick.

Have you eliminated all the basically non-target muscle groups from push/pull days?

e.g., not doing rear delts on push days anymore

not doing triceps on pull days

not doing biceps on push days

still doing lateral/side delts on pull days?

Has this experience changed the way you program for clients at all?

Thanks

[/quote]
Actually it has thought me a lot bud for programming, right now based of experience I had I wouldn’t program a lot of volume from hip hinge work on someone trying to bring their lats and upper back up it causes huge fatigue prior to the work needed ( this is my case )

Placing so much volume from hinge work has cost me so much progress this prep, big mistake which I shall not repeat. But lesson learned[/quote]

Thanks for the insight!

[Scott]

Changes to pull a

Removed pull up totally useless I should have never done it, very little stimulus epically in prep swapped for lat bias pull down with prime bar

I swapped out bicep work I do with push following day end took out tricep work I do on this day prior to push again this was a huge mistake

Reduced volume by 20% and swapped rear delt cable for prime reverse pec at this point far more effective

Il keep everyone up to date with changes I make as I go along to make everything more suited towards my needs, progress and recovery capability.

Session yesterday was insane, feel like a weight lifted of my shoulders now adjusting things my way again. Great night sleep and today we are set for push can’t wait

Good to hear you’re finding/confirming what works for you while also not being afraid to have an open mind and try new things with Nick.

Have you eliminated all the basically non-target muscle groups from push/pull days?

e.g., not doing rear delts on push days anymore

not doing triceps on pull days

not doing biceps on push days

still doing lateral/side delts on pull days?

Has this experience changed the way you program for clients at all?

Thanks