hey Kuba, are you self coached at the moment or still working together with someone as a team?

I personally have my last hit of caffeine 8 hours before I go to sleep, your ability to clear coffee will vary person to person

Some people can clear it fast ( I know I can as I do all drugs ) others it can linger and cause issues.

Rule of thumb

6 hours away from bed is good

8 is likely better

Decaff still has small trace amounts… Read more

when JP goes silent on here I know he is fully locked in on his progress and doing great things in the background, avoiding distraction and unnessecary stuff

Hello Kuba, thank you for all the value you give in all the platforms, it’s much appreciated! Hope you are doing well.

My question, how many hours before sleep would you cut caffeine and also do you think a decaf coffee can still have a major impact in sleep if consumed a bit later in the day?

thank you!

thank you!

Thank you Allison

Thank you all!

You can track micro nutrients through the Cronometer app.[/quote]

thank you, im familiar with the app i just wonder how practical it would be if someone has lot of clients. for example tracking each individual diet of 50+ clients must be very hard. im just curious of how you guys here work in terms of that

Thank you guys.

What about micros, and if you want to calculate things like potassium etc.

do you track those for clients and if so how?

thanks a lot guys!

i have one more question though if you could help. when you make diets for your clients how do you know it covers their micros as well? obviously cant track every clients diet through Cronometer lol! so do you go about basic reccomendations for total veggies and fruits per day?

When I see a coach writing a meal plan for a client they usually have 1 entry for each food item (eg 1 cream of rice, 1 whey, 1 rice etc). These entries have specific macros obviously, but the client might have another brand of this item which has different macros. Usually the coaches track all of their clients meal plans with these…

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Hello guys, I have noticed through reading the logs of the athletes here and following some athletes on socials that very few train the abductors directly. What is everyone’s opinion on that? Do you think it’s not needed for complete glute development?

Appreciate this a lot !

yeah just cant afford one atm, when i can i will for sure thank you

no worries it’s completely understandable, thank you for taking the time anyway

Because when I try to do that I think too much about my form in the session and it burns me out, that’s part of what I meant with “counter productive”. So then I try to be less neurotic about it and the cycle starts.

Hello guys,

so lately I have put myself in a hole of overthinking with my form. Tbh I know social media play a big role in this and I consume very specific content trying to not get distracted. In short, I struggle to standardize my form as I overthink if im accurate enough. So much talk about accuracy lately so I try to take everything out of…

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hey Kuba, in this session is the Tbar a kelso shrug or a normal row?

yes indeed, but isnt the stimulus they get and how they repsond to that stimulus a bit different?

I understand that according to the size principle if a set is taken to failure everything will be recruited but I dont know if recruitment equals optimal (i know you hate the word lol) stimulus. If there is some more metabolic stress due to more…

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hello guys, i have a question it’s mostly theoritical out of curiosity as i understand that all rep ranges work and its a very individual thing depending on a lot of factors the rep ranges you are gonna work in.

if someone trained only heavy eg 5-8 or 5-10 reps, would that mean that they may miss out on stimulating some type 1 fibers not…

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Go on Dante Trudel’s IG and scroll a bit down, he has a very nice variation for how to do adductors single leg on a cable. IMO don’t skip adductors.

Thank you Alison, nice insight

Thank you Rich this was helpful!

this might be a stupid question but sometimes i struggle in the session with my focus. i generally get distracted very easily and my mind is in a constant overthinking – overanalyzing mode. so in the gym i dont like to talk at all, i dont look around and i try to be ”in the zone” because if i get out of it its very hard for me to get back…

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thank you Peter

thank you!

hello guys, i recently came across a post from Dante Trudel since 2019 where he talked about boron and how that can raise free test. he reccomends 6 mg am and 6 pm. i wanted to ask your opinions on if its actually useful and if the dosage is ok.

also i read some comments on his post that some guys said it caused them gynecomastia or it made…

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So what you would remove from this ?

Hello guys, i just want to put my split here and hear your opinions if it seems good. A little background: i am 27 yo natural currently on a gaining phase. i dont have weak body parts…all of me is weak haha. tbh i have good arms and calves. what i mean is i dont try to focus on something specifically, just try to grow overall. that’s a…

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Thank you!!

for guys on a level of development that puts them in a full body or upper lower split do you think that all the different functions of each muscle should be hit in every rotation or at least in one is fine? Because i think if we try to cover everything in every session then we end up with doing too much and maybe this person’s muscularity…

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thank you, appreciate your answer!

Seeing Jordan’s latest ig post i just wanna make sure i get this right. I also have seen better results with high frequency so it’s not to argue but rahter just to understand the process better.

I understand the whole relationship between volume : frequency : intensity, and that the less developed you are the less volume you need to grow so you…

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Seeing Jordan’s latest ig post i just wanna make sure i get this right. I also have seen better results with high frequency so it’s not to argue but rahter just to understand the process better.

I understand the whole relationship between volume : frequency : intensity, and that the less developed you are the less volume you need to grow so you…

Read more

Just listened to your podcast with Fabian, it was a very nice discussion with very helpful insights to training. Fabian seems very smart and has a deep understanding to training like yourself. Thank you for the info on there! Every podcast you do there’s always a tone to take home, keep it up!:)

happy to hear this mate! patience is the name of the game here!

hello mate! I followed your log here and on NBW, just wanted to check on you and your recovery. How are things going? Recovering better?

when someone trains with an upper-lower-off split and having 2 or 3 rotations, do you think that a hip hinge movement (either a deadlift variation or a hyper) is neccessary in every rotation for complete hamstring development or a rotation with only a leg curl is ok as long as there is at least one hip hinge in the other rotations? Assuming…

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Thanks everyone !!

thank you Kuba!

Hello guys, so i dont have much experience with travelling since i started bodybuilding.

Tomorow i will need to leave my house at 5 am and will not be back until around 9 pm. I usually meal prep the night before anyway but where i will be there will be no fridge or anything like that…foods will be at “room temperature” since 5 am.

I though…

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the stuff you are not happy about with your training does it have to do with your latest ig post where you talk about the mechanical advantageous positions or something else?

do you believe that there is an individual sweet spot for sleep depending on the person or is it the more the better? Becuase rarely it’s ”the more the better” with anything in bodybuilding. I’m not saying you said either of the 2, just curious on your opinion.

imo you dont NEED a rear delt movement as you will get plenty of stimulus from the back work, but if you feel you want to add a rear delt movement is not wrong either, as long as it doesnt take away from the quality of the rest of the work. you can add it before or after arms.

Jordan templates are almost the same here on the educational videos…

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You can extend the set on each set if it doesn’t cause issues with recovery

If your already on brink of recovery then only do it on one set not all[/quote]

Thank you!

Hello Kuba, hope you are doing well!

If I want to finish my upper back rows with kelso shrugs should I do it on every set or only on last one?

I do 3 sets of rows and im on an upper lower off split.

haha true! rows it is, thanks again and have a great day!

Thank you very much, I appreciate your help! I’ll stick to the rows:)
Tbh in order to feel mainly my upper back on a pulldown I lean so back that is almost a row anyway lol.

one last question, when people do a wide grip pulldown including a scapular retraction then (what i had in mind when i said upper back pulldown) is there essentially no particular bias? both lats and upper back work to a similar degree?