[Jessy Kelly]

On prep ahah I was on 1hr inclined 7/7…more 10x30sec sprint (sorry mistake)

@jkelly.ross

[Jessy Kelly]

Hi Buddy, I personally do 25-30 mins of LISS cardio in the offseason. Not really for fat burning purposes or to stay lean. For me it’s more to aid my digestion and create demand and appetite in my body. If I miss cardio I do notice a big difference throughout the day.

I am doing 5 days X 40 Min liss inclined. However ATM a sedentary lifestyle. Help for digestion and stress management. I get easily constipated if I don’t. The mental side is everything. I do later in the day after 4 hrs from my weight session and mostly on upper body day. On legs day not inclined. Kind of NEAT!

Is it fine… guessing?

On prep ahah I was on 1hr inclined 7/7…more 10x30sec speed. Not complaining…I do what I must do to get the lean body.
Just scared about adaptation…
Maybe switching only to a not inclined 5x40min could be better in Off season?

Thanks!

@jkelly.ross

[Jessy Kelly]

Hip thrusts for glutes are very effective but if you are looking for a deadlift/RDL I would choose a banded RDL. In the power rack with a band around your waist attached to the rack and at the top of the movement thrust hips forward and squeeze glutes hard against the resistance of the band.

Thanks! Tried few times w/band like your explanation. Need to try again! When I did, I felt that my brain was a bit confused.. – – ahah! (Really) I did not feel a good brain & mind connection. I do rdl twice a week. Heavy and low reps and once moderate heavy high reps before hip trust. Feel more on my hams than glutes. When I go on hip trust I feel everything! … The day after is a nice pain to walk and the Inclined treadmill! 🙂

What about Smith machine lunges wide stance…them I feel straight on my glutes! As abductor adductor machine!

Thanks for all comments!

@jkelly.ross

[Jessy Kelly]

J K wrote:

Sumo deadlifts but if you want really target the glutes I‘ll add hip thrusts

Yeah! I always performed hip trust for my glutes. Actually I do stiff legs dead however I don’t anymore heavy sumo deadlift which I did for years but I found it very taxing on CNS if you train frequently 6/7 days. I perform on Smith machine sumo squat, added recently! Feel it! I do more iso work for glutes and for overall body. Make sense to you? Is it wrong my approach? Thanks for your advice!

There is no right or wrong in the first place just try to feel your gluts and understand the movements Imo sumosquats, sumodeadlifts, rdls,abductor machine and hipthrusts are the best to target gluts all around[/quote]

Thanks for your reply! 🙂

@jkelly.ross

[Jessy Kelly]

Hi Meg,
Love to read your journey! 🙂
Ahah wanted to ask if as you are taking anavatar… you don’t take any pills?
I ignore all kind of stuff LOL bit ignorant! Still learning! Is there any risk for skin? Like acne?

Another one ahah sorry!
Competition matter! Bodypower is a competition that worth it? It is very close to NABBA which is one day after… which one you prefer and why?
Apparently you can get a pro card on bodypower…if I m not wrong!

Thanks for your help!
Ahah really impressed that you can handle a demanding job with comp prep!

@jkelly.ross

[Jessy Kelly]

When you compete do you think that it is important that your coach is coming to your show? Or online follow up is enough?

Should be a criteria when you are looking for a coach?

Thanks for your help!

@jkelly.ross

[Jessy Kelly]

J K wrote:

Congratulations Stefan and to all of your athletes for the last show in Holland! Saw the posing! Just Wow! (So happy to join the forum! So interesting following Stefan and all athletes!)Some questions: Female competitor should stop to take the pill if it is estradiol/norethindrone (aka estrogen replacement) to achieve better results?Or Maybe will depend about comp category?There’s some kind of “gear” that you ll suggest to female/male independently which category/comp that help to be at the best on show day (off or on season)?Thank you!

Hi! Thank you very much!
Yes i would suggest any female competitor to drop the pill all year round. But i would suggest that nearly every non competjtive women too.

Concerning gear with girls i always say, first competition especially bikini, wellness really shoud be done without any gear. Person should see if she likes competing st sll and least if there are the genes for that sport.

If that works well, eventually clen can be a usefull tool.

2nd stag would be a aromatase inhibitor in prep

Concerning bikini especially when the never used it i would try to keep it as long as possible out but the next step would be thyroid and some anavar.

Concerning man i wouldnt always go for sone test for first cycle. Woman should always avoid test

Ohhh thank you so much! So technical staff on here! So much appreciate! …all these steps should be done with a pro! So much to learn!

Michael the box! Ohh loved his proportion and fullness! … I m far from an expert! LOL Aesthetically perfect! Posing and everything just beautiful!

@jkelly.ross

[Jessy Kelly]

Sumo deadlifts but if you want really target the glutes I‘ll add hip thrusts

Yeah! I always performed hip trust for my glutes. Actually I do stiff legs dead however I don’t anymore heavy sumo deadlift which I did for years but I found it very taxing on CNS if you train frequently 6/7 days. I perform on Smith machine sumo squat, added recently! Feel it! I do more iso work for glutes and for overall body.
Make sense to you? Is it wrong my approach? Thanks for your advice!

@jkelly.ross

[Jessy Kelly]

Congratulations Stefan and to all of your athletes for the last show in Holland! Saw the posing! Just Wow!

(So happy to join the forum! So interesting following Stefan and all athletes!)

Some questions:
Female competitor should stop to take the pill if it is estradiol/norethindrone (aka estrogen replacement) to achieve better results?
Or Maybe will depend about comp category?

There’s some kind of “gear” that you ll suggest to female/male independently which category/comp that help to be at the best on show day (off or on season)?

Thank you!

@jkelly.ross