[kbb]

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

[kbb]

Last few reps of a set recruit EVERYTHING to do the work .

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 time under tension and more metabolite build up maybe its a more potent signal for growth for type 1 fibers ie they respons better to that stimulus comapred to a 5 rep set lets say.

The reason I am making this argument is I heard dr Scott talking about it in a podcast recently and explained why he built fortitude training the way he did and essentially that was part of the reason for the different types of sets he has.

[kbb]

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.

[kbb]

Thank you Alison, nice insight

[kbb]

I really wouldn’t worry too much about what other people are doing.

What you will see with people that are successful with their training is that they have found a way that works for them, probably feeling little pressure to conform to any set “way”.

It’s very very difficult to tell you what will work best for you, but you’re working out the things that don’t work well for you, so keep learning and discarding the things that don’t work well, whilst doing more of the things that do work well.

Thank you Rich this was helpful!

[kbb]

Yes this defo works and works well for most – 9-12mg daily is ideal IME

thank you Peter

[kbb]

Boron can lower SHBG (sex hormone binding globulin), which in turn could help to increase free testosterone. However, Boron also has other health benefits besides this, such as having anti-inflammatory properties and improving bone density by helping the body to retain essential minerals. The tbJP joint product Osteo Pro contains 6mg Boron Glycinate per serving.

thank you!

[kbb]

I think this will be too much for most people, upper Lower will work better with max 7 movements you are doing extra movements that are basically same here, 6-7 exercise max don’t repeat same movements that’s whole idea of a / b rotation my man

So what you would remove from this ?

[kbb]

Tricep long head and rec fem yes. They just don’t get enough stim from the rest

The other things you said no , they do get enough stim

Thank you!!

[kbb]

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 level doesnt need that. Im not saying you said that, I’m just asking.

eg

tricep: press or pushdown + oh ext to hit every head

calf: straight knee + bent knee to hit gastroc and soleus

glutes: hip hinge or hip thrust + abduction to hit every division

etc etc

i guess for some muscles it’s easier done eg quads with a compound and a leg ext or triceps with a press and an oh ext

[kbb]

It is talked about , a lot . I mention it every time that you don’t do more volume than you need . So yes more volume = more stimulus but when you are small you don’t need it .

Imagine this , you are a circle that is 2cm in diameter , 3 sets colours in tbe circle fully . That’s you maxed out . More sets now goes outside the circle and doesn’t make YOU grow more as YOU don’t need it .

Let’s say Marc is a 6cm circle , he needs 6 sets to fully max that stimulus.

So as a result of the 6 sets mark does he trades off some frequency for volume . But the key is not much , he would move from 3 sleeps to 4 sleeps

So as I say over and over and over , focus on frequency . ( and the reason is because YOU don’t need more volume )

thank you, appreciate your answer!

[kbb]

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!:)

[kbb]

Hey mate!
Firsly thanks for following my log!
At the moment me and my coach Meg have set small goals each week to keep improving my recovery process which is on the way up and getting better but no where near where it should be so the process is still very long!
However, general day to day energy is getting better, mood is good and progress in the gym are improving so can’t complain!

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

[kbb]

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?

[kbb]

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 the level of the person is intermediate.