[Jordan Peters]

http://bretcontreras.com/partial-vs-full-reps-or-both/

Good read, Menno is a smart chappie for sure. Him and Martin macdonald will be who I go out of my way to listen to at Bodypower this year. i spent a lot of time around Martin when I was in my final year at loughborough as he had just finished up his masters there, I then have had him lecture me on my masters course. He has a decent natural bodybuilding background too, so walks the walk to a greater extent then most researchers. Menno seems to be of the same ilk based on what I have listened to from him

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[Jordan Peters]

The studies in which people gain strength but no size, aren’t over long enough periods to which it takes to gain muscle vs strength gain. You can adapt nuero logically v quickly and increase strength, after the body sees a constant increase In strength demands it will react in suit with muscle size increases provided there is a caloric surplus.

All you can do is increqse as fast as you can, with good form. What grows grows. That’s same principle of why everyone can’t be q basketball player or a sprinter, you can improve what you have , but your genetic limitations cap how far you can go

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[Jordan Peters]

As Max has said, diet really damn hard, then yohimbine will help a lot 🙂 , it all comes off if you suffer enough. The only thing that holds me back is I don’t like to drop muscle, but the realism is if you want to get truly inside out lean, some things will get flat and stay flat

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[Jordan Peters]

I posted about this on the fb page , 3-5g per day always. Great source of Gla which is vital to ensuring inflamation is kept at bay

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[Jordan Peters]

At some stage food has to come down, so as soon as fat loss stalls, then cut cals by ten percent

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[Jordan Peters]

How did these go ?

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[Jordan Peters]

Isn’t something that needs thinking about, protien releases insulin. So wait based on hunger

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[Jordan Peters]

Back and low volume legs today.

Slight change in focus , more typically hypertrophy based, ensuring I target exactly where I want based on movement analysis , opposed to just ” increase my deadlift” . Although that works v well, it has a point of diminishing returns on cns, joint health, and muscle gains.

So function of lat is extension and adduction of the shoulder. Two best moves to facilitate that are pullovers and Chins . ( can be Pulldowns but Pulldowns can result in a backwards lean, pulling the elbows behind the body isn’t performed by the lat but in that instance lower traps would take over and the movement would be depression of the scapula.

Targeting the middle back which is predominantly comprised of the traps. Function is elevation, depression and retraction of scapula. So movements – face pull variarion, shrug and then a high to low pull.

So today my session looked:

Chins x 3
Banded pullover x 3 ( keep strength curve constant with bands)
High rep Pulldown x 1 ( to avoid backward lean)
Totally horizontal dumbell row both arms at same time x 2
High pull machine , pulling hard in lower traps x 2
Shrug x 4 ( feeders of 8 reps upto failing weight , I find this ensures I nail contraction)

So what’s left is spinal erectors. And I still need to do extra leg work so …

3 sets of pull throughs x 6
Lying ham 4 x 6 ( feeders again to ensure good contrqctions, so only one real work set)
Leg press 1 x 20

Split now will be

Legs low volume back
Chest bis low volume delts
Rest
Back low volume legs
Delts tris low volume chest
Rest
Repeat

Abs n calves as often as I see fit , every session if feel good.

Counting contractions now, not reps. I want to nail everything through full ranges of motion ( still seeing some idiots lifting in short ranges in my gym, makes no sense at all – ample studies to support full rom being far far superior. Partials have poor stress distribution, results typically in injuries, mainly connective tissue.

Off to Manchester this weeknd for a gpc meet, which should be gd watching. Corinne is defo on for 112.5 bench 180 dead at 64/65 kgs, they will be solid lifts, all going well 115 and 185 is there which are Her meet pbs, but she set these two weight classes higher

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[Jordan Peters]

Hey boris, I would train legs every other day. And on rest days some form of cardio, just 20-30 mins light liss. The sessions need not be huge but the intensity must be high. If you push training volume up, you will not recover too well.

Yes pull back carbs all times other thn workout perimeter, and I would also keep least pre thn intra then majority post. That’s how I like to do it as I like larger pwo meals.if you can drop fat without cardio then great if it has to go in then that’s no prob

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[Jordan Peters]

Firstly I don’t advise hit and keto, remember hit will demand from the atp/PC and glycolitic energy systems, exhausting your energy stores on this will make it impossible to progress lifts in weights sessions. So If
Keto is the approach, liss cardio suits best. If you are a person that can handle hit and go balls to wall with it, keep carbs in your diet and don’t go keto.

In terms of cardio timings, you will reach a point at which you just don’t have a choice but to place it where you can. Timing wise pwo isn’t ideal, but you Will reach a phase at which you don’t have a choice and it comes down to energy in vs energy out, to ensuring you drop fat

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[Jordan Peters]

Refeed once a week, and it’s hard to say how long, I don’t like it as a permanent approach to dieting I do try to re add carbs once I feel they will be of benefit ( metabolic boost and bigger impact on training capacity )

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[Jordan Peters]

It’s available 🙂 , hope your having a gd holiday, drop me an email when your back and il send my q n a so I can tailor the diet aspect

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[Jordan Peters]

I like high rep sets and we do them a lot, but we do these after our heavy work. I feel heavy loading is the primary focus for each session. The dtp work sounds ideal of injured

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[Jordan Peters]

That’s great buddy keep me updated. It’s a shame hrt isn’t as advanced in this country as it is in the US. Fingers crossed you will make some progress.

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[Jordan Peters]

Push today: focusing on incline barbell press, dumbell shoulder press and banded narrow grip press as my main compound moves, I Will decide my rep ranges and targets as I warm up to determine if I will do feeder sets, or all out work from the off. My last incline session needed feeders as my chest wasn’t happy. Ensure when your progressing lifts that your listening to your body at the same time, this will avoid injuries

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