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Hey Kuba, can you elaborate a bit more on flatness? Why is that a bad thing exactly? How and when do you react to it?

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Thank you guys:)

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Hi Jordan, my question belongs to this log but also does not, depends on how you see it, I know it’s annoying when people ask something here that doesn’t have to do with you log, so sorry for this 😂

I watch some of your videos back from 2017 and I think you were not that big on continuous reps then, if I’m not mistaken. Through your latest IG posts I see that you are more into them especially on the leg press. So my question is have your views on them changed or does it have to do with your goals changing? Also with your current views, would you take the extra reps with a bit of rest or go for continuous if the goal is hypertrophy (talking mostly about compound work)?

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Hey Kuba. What are your thoughts on continuous reps? When do you things they should be implemented (if at all)

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Hey Kuba I just saw your latest YouTube video and heard you saying you are not feeling big enough for open. Wouldn’t that be a reason to take a longer off season and put on size instead of competing in a different division? I’m not saying it’s wrong I’m just curious on why didn’t you take the longer off season (while controlling body fat with mini cuts etc) in order to grow more

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Thanks guys 🙂

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Sorry for my ignorance but what show is James doing? Is he doing the Olympia?

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Hey Kuba,

Could you mention if there’s any common mistake regarding storing food you hear often?

2 things you can help me with are:

Is it better to put rice immediately in the fridge after cooking it or is it better to wait for it to get cooler?

Does re hitting it in a micro wave before eating it reduces the quality of it?

anything else that comes to mind?

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Good Morning I actually woke up feeling pretty fresh today not sure how lol, sleep improved and felt better but I am still not quite where I need to be.

Plan
3 days off then 3 de volume sessions, i will run TD calories across these days this will take me right up to Sunday next week so will be a perfect de volume / Deload / diet break.

As far as the devolume, how are you gonna approach it this time from an effort perspective? I’ve seen a few different things. Aim to match reps? RIR 1-2? Try to beat the logbook?

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Thanks a lot guys:)

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In terms of elbow path if you cut down and out then that’s a flared elbow .
If you actually follow your natural path it’s be slightly tucked.
It’ll be safer and allow you to mimic a more converging motion.
And Meg describes that perfectly above by saying , let the elbows stay in line with the ribcage.
I should however insist you don’t force elbows to go where they don’t want to go . Keep everything natural..

Kuba I’ll check them out, I try to see everything but there are so many videos and i watch them slowly from the very start so I’ll catch up. Thank you though!
Meg thank you too!

Oscar so you would cue to go straight down ?

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1) When I do a flat smith press I tend to go for a little bit of a closer grip (not close grip though, just closer than most would consider a mid grip) because when I go mid to wide I don’t feel my chest at all. That has a result that when I’m at the bottom of the movement my wrist is a little bit closer to my body than my elbow when viewed from the back/front (joints not stacked). Do you think this is a problem – will cause injury or I’m losing force output? If yes, should I go a little bit wider with my grip so joints are stacked or should I move my elbows closer to my body so again joints are stacked but I think this will involve more tricep?

2) On a smith shoulder press how do you identify the ROM at the bottom? (How low to go)

3) Do you think at any press machine or free weights, joints should be stacked for maximum force output or start there and adjust depending on feel?

1 – biggest mistake most trainees make is training for sensation, it does nothing. Unless your goal is to bias tricep then adjust the grip appropriately so joints are stacked and focus on proper execution and maximum load exposure rather than sensation as feel doesn’t build muscle.

2- go as deep as you can with no pain or shoulder internally rotating, depending on your limb length this will vary slightly generally it’s much deeper than most think. Also depends on your external rotation / mobility, bigger guys can’t go over head safely it doesn’t serve any purpose smaller guys can go almost upright as there isn’t tissue in the way.

3- adjusting to feel more will likely mean less load, I would never sacrifice execution / loading for the sake of feeling something more.

If you struggle with “feeling” some activation work will solve this not adjusting from.[/quote]

Thank you very much Kuba very helpful! One last thing. As someone who recently switched from powerlifting (so moving weight from A to B mentality) to bodybuilding I’m a little bit confused with your answer on my first question. From my understanding the goal in bodybuilding training is to put as much tension on the muscle as possible. Shouldn’t feel play a role here? I mean how can I put maximum tension to my pec and not feel it that much? I’m not saying chasing feel alone, but take that into consideration also. Or should we just put ourselfs into the positions we know that anatomically will create the most tension on the muscle we want and have maximum force output and pay no attention to feel? Obviously talking about mostly compounds here.

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1) When I do a flat smith press I tend to go for a little bit of a closer grip (not close grip though, just closer than most would consider a mid grip) because when I go mid to wide I don’t feel my chest at all. That has a result that when I’m at the bottom of the movement my wrist is a little bit closer to my body than my elbow when viewed from the back/front (joints not stacked). Do you think this is a problem – will cause injury or I’m losing force output? If yes, should I go a little bit wider with my grip so joints are stacked or should I move my elbows closer to my body so again joints are stacked but I think this will involve more tricep?

2) On a smith shoulder press how do you identify the ROM at the bottom? (How low to go)

3) Do you think at any press machine or free weights, joints should be stacked for maximum force output or start there and adjust depending on feel?

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Hello kostas, this is me guessing you are probably initiating that movement with your bicep hence the irritation. The load is probably heavy for a unilateral variation & hence the bicep tends to pull first .

So ultimately an execution issue. My guess is if you drop the load and emphasise on initiating from the lat and driving your upper arm down (elbow to hip) the bicep won’t be irritated.

Unless you irritated your bicep somewhere else , please try this and let me know .

Also in the video section please watch one of my pull or back videos , as I always go through execution tips for a unilateral row.

Alternatively please video and send me your set next time you do the set . 🙂

Thanks a lot Oscar! Probably the weight was too heavy for me which caused an execution problem indeed. Second set I lowered the weight and the execution was a lot better but I will gauge next time since bicep was feeling weird from the 1st set. So if execution is on point, you don’t see any issue putting a singe arm row first, at least for my case?

[/quote]
Not at all, I prefer unilateral stuff to train the lat . At that point in the session you are fresh and should be able to then manage to load the movement a bit , execution scoundrel also be on point as you are fresh too . But if you pick the wrong load in terms of over shooting then it’s easy to get everything wrong and end up with irritations as you have.
So pick the right load & be patient. 🙂[/quote]

Thanks a lot Oscar, that was really helpful!

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Hello kostas, this is me guessing you are probably initiating that movement with your bicep hence the irritation. The load is probably heavy for a unilateral variation & hence the bicep tends to pull first .
So ultimately an execution issue. My guess is if you drop the load and emphasise on initiating from the lat and driving your upper arm down (elbow to hip) the bicep won’t be irritated.
Unless you irritated your bicep somewhere else , please try this and let me know .
Also in the video section please watch one of my pull or back videos , as I always go through execution tips for a unilateral row.
Alternatively please video and send me your set next time you do the set . 🙂

Thanks a lot Oscar! Probably the weight was too heavy for me which caused an execution problem indeed. Second set I lowered the weight and the execution was a lot better but I will gauge next time since bicep was feeling weird from the 1st set. So if execution is on point, you don’t see any issue putting a singe arm row first, at least for my case?