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I will be doing both mate , today’s legs will be less volume and then more CrossFit stuffs , so 3 gym a week and then reduced volume in those 3 . It’s just not going to come off me otherwise

Haha despite the fact that you have to do less of one thing that you love atm with your current goals, which sucks, I think that this is also the best proof that your whole training philosophy that you have built over the years works. And it woks a lot lol. It’s almost funny (in a good way) that it’s so hard to get rid of the muscularity you have. Of course there are a lot that go into this like you’re training age, drugs etc, but I think you get my point. I wish you’ll reach your current goals too. Basically I know you will it’s just a matter of time:)

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What if you just go super low volume/muscle group/session instead of reducing gym sessions overall? Like 1 set of leg extension and 2 sets of leg compound,hams,calves or something like that?

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The whole point of a deload is to remove fatigue so reducing food here doesn’t make sense to me. Keep food the same, deload from training and that should see you sufficiently recovered.

Another question though… how much volume are you doing and where are you cals at for this mini-cut phase? Is this an aggressive approach? Because to have to deload after only 2-3 weeks I’d be questioning the approach and reasons as to why this is .

The devolume does not have to do with the mini cut. I did not start the mini cut fresh as far as training, I have accumulated fatigue from previous weeks of training, so I reached a point that I needed a devolume based on the feedback I got from myself on certain things that I track to see if I need one.

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Baseline volume is what people go back to when they devolume , it’s the minimum amount of stimulatory work that allows you to not become detrained, but also recover again to return to full volume. Everyone’s baseline volume will differ , everyone’s max volume will differ .

Thanks a lot Jordan, that clarified it completely for me:)

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It’s the same premise as a load and back off set , but then with something heavier in there again . So the “ if it’s there , take it idea “ . So you have heard me say it a lot , just not picked up on what I’m doing . So it could be 8 5 3 15 , load , load , load , back off . Even resistance profile means you don’t just have to hop off after 2 sets as the machine doesn’t become obsolete

Hi Jordan. I’m a little confused with this 8 5 3 15 example. I suppose you increase the weight as you go from 8 to 5 to then 3. If yes, wouldn’t it be a better option to start with the heaviest weight (the one you did 3 reps on) because you are fresh (so you maybe could do even more reps)? Basically the idea of organizing your session in a way to lift the most load possible. Wouldn’t this doing a weight for 8 and then a heavier weight for 5 and then the 3 reps decrease your ability to lift more load cause of the previous 2 sets?

Or does it have to do with you manipulating resistance profiles in a way that I’m completely missing? Thank you

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I would just keep food the same. At 2-3 weeks in, you won’t be at a point where food is particularly low or stress too high, so you should be able to drop some fatigue and recover fine by keeping things as they are. I definitely wouldn’t decrease food at this point.

Yeah makes sense, thank you

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The reason your prefer increasing the weight as you go with your current sessions and not start with the heavier stuff first is for time management because the warm ups if you do the heavy heavy stuff first will take too long and also for injury prevention?

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Your overthinking this completely, it’s simple reach a load and micro load 1.25 / 2.5 / 5 depending on how you feel on the day

Sometimes you may be able to match, sometimes take load and rep progression

Rep range doesn’t really matter for this thwre is no must rep range you have to stay in

Get strong across 6-20 rep range and your good.

Bigger compound lifts you can take larger load progressions and keep close to rep range
Isolation work twke a 2.5 kg jump and your probably down to the bottom of the rep range

Don’t over think it and just aim to progress is your best bet here

I know, I’m literally the king of over thinking haha need to change that. Thanks for the advice.

Now, when working with a client that isn’t so experienced to know when to go for that micro load or just add reps or even do a big weight jump , how would you instruct them to progress a certain rep range? Obviously you can not be there and tell them what to do every time, so until they are more in tune with their body and how they feel, things should be less depended on feel I imagine?

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Hey Kuba, can you help me clarify micro loading vs bigger weight jumps? The way I work is I have a rep range and when I reach the top end of that range or surpass it with a given load I increase weight, something that is gonna put me approximately to the low end of the rep range, depending on the exercise, and build again until I reach the top end and so on. I see a lot of people do that but I also see a lot of people say they have a rep range and micro load. But if you micro load the goal usually is to match reps or even increase slightly. So then the rep range itself is “usless” after a point in the sense that you are gonna reach the top end of a rep range eventually (let’s say you have 5-9, reach 9) and if all you do is micro load you essentially are gonna chase 9-10 reps all the time (you are not gonna ever do 5 again, since the load increase is small and hence you can do more reps). I know my way is very strict and without auto reagulation (I only take reps until I reach the top and only then I increase load, unlike you that depending on how you feel either take a load increase or a rep increase or both) but my mind works in very straight lines and I like that way a lot, I have progressed the most that way. Anyway, if what I said above makes sense, the question is, when to micro load and when to take a bigger weight jump?

Doesn’t really matter as long as you are progressing your volume ( reps / weight in the set ) I wouldn’t really go below 6 reps when I do it’s sporadic or when I am zig zagging movements like I explained on my post with dumbbell press.

Micro load when it’s there or when you want to feel safer, when you get strong you likely won’t take big load jumps ever as it’s just way too risky. Jordan never takes a big weight jump for example it’s always micro loading

In short your training age will dictate way you use progressive overload whilst keeping in mind how to use it effectively for your goals[/quote]

Perfect. One more question. When you reach a point where you get really strong and most of the time you micro load instead of big weight jumps, then let’s say you have a 5-9 rep range for a lift just as an example and you reach 9 reps with x amount of weight. Then you would be mostly be doing 9 reps and just add load right? I mean if I add 1.25-2.5 kg or even less most for the time, then reps are not gonna go bellow 8-9 and above 10-11 most of the time. That is what I meant with rep range being “useless” when you reach that point. Big weight jumps I get, I’m confused how exactly you progress micro loading while also having a rep range. I think an example would help.

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Hey Kuba, can you help me clarify micro loading vs bigger weight jumps? The way I work is I have a rep range and when I reach the top end of that range or surpass it with a given load I increase weight, something that is gonna put me approximately to the low end of the rep range, depending on the exercise, and build again until I reach the top end and so on. I see a lot of people do that but I also see a lot of people say they have a rep range and micro load. But if you micro load the goal usually is to match reps or even increase slightly. So then the rep range itself is “usless” after a point in the sense that you are gonna reach the top end of a rep range eventually (let’s say you have 5-9, reach 9) and if all you do is micro load you essentially are gonna chase 9-10 reps all the time (you are not gonna ever do 5 again, since the load increase is small and hence you can do more reps). I know my way is very strict and without auto reagulation (I only take reps until I reach the top and only then I increase load, unlike you that depending on how you feel either take a load increase or a rep increase or both) but my mind works in very straight lines and I like that way a lot, I have progressed the most that way. Anyway, if what I said above makes sense, the question is, when to micro load and when to take a bigger weight jump?

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Hi mate

Wry individual, and you’ve clearly stated that the wider grip doesn’t give you a feeling that your chest is being worked hard. If you get that from the narrower grip, great, run with it

Yeah I basically answered my own question haha. Another thing is, since the bar travels in a straight line, where should it touch the body approximately? Lower chest/around the nipple? I know that depends on the individual also but as a starting guideline?

[/quote]
Yes bud around the nipple middle of the chest for flat press. Across the clavicular line or just below for upper chest[/quote]

Yep thank you:)

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Hi mate

Wry individual, and you’ve clearly stated that the wider grip doesn’t give you a feeling that your chest is being worked hard. If you get that from the narrower grip, great, run with it

Yeah I basically answered my own question haha. Another thing is, since the bar travels in a straight line, where should it touch the body approximately? Lower chest/around the nipple? I know that depends on the individual also but as a starting guideline?

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Thanks:)

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Hi Kuba, I posted this on the forum but I’d like your opinion as well

Could you clarify eccentric tempo for me? I get that when we lift heavier weights we should do a slower eccentric so we are tight and in a good position for the concentric to begin explosively and don’t risk injury while with a lighter weight we can afford to do a faster eccentric. The concentric is as fast as possible everytime and its speed is dictated by the load, but the intent to push/pull as explosively as possible is there. Where I’m confused is how can I know the line between too fast/slow and acceptable? For example I see some guys doing a 15 rep set and barely do an eccentric while others take their tim. My conclusion is it doesn’t matter as long as you are in control and every time it’s the same eccentric (standardized) but I’d like your opinion. For example I know in some sets I will get more reps if I go faster on the eccentric (Not bouncing the weight just faster eccentric.) How do I decide if I should do that and then standardize that or not?

It’s pretty simple, I use specific time for tempo for eccentric for people who do not have skill or experience high enough in training to be trusted with their form

Whole point of utilising tempo is to teach control, control doesn’t mean slow

The main thing is using the most load you can whilst being able to stay in total control of your set without using any momentum in change of direction or elasticity

I see this most commonly in a hack squat where most bounce out of hole.

It does really matter as if your eccentrics are fast you aren’t in control, there is a little more to it than just being controlled.

It’s a case of how controlled you can be.

I standardise it bu literally making sure my eccentrics never exceed 2 seconds if they are faster

You aren’t in control[/quote]

So you mean you don’t go faster than 2 secs right ?

[/quote]
No I mean I focus i on full control, if you control any eccentric it’s literally impossible to be any faster than 2 seconds, que should always be control. Once training age is high enough counting tempo won’t be needed.[/quote]

Yep makes total sense to me, thank you:)

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Hi Kuba, I posted this on the forum but I’d like your opinion as well

Could you clarify eccentric tempo for me? I get that when we lift heavier weights we should do a slower eccentric so we are tight and in a good position for the concentric to begin explosively and don’t risk injury while with a lighter weight we can afford to do a faster eccentric. The concentric is as fast as possible everytime and its speed is dictated by the load, but the intent to push/pull as explosively as possible is there. Where I’m confused is how can I know the line between too fast/slow and acceptable? For example I see some guys doing a 15 rep set and barely do an eccentric while others take their tim. My conclusion is it doesn’t matter as long as you are in control and every time it’s the same eccentric (standardized) but I’d like your opinion. For example I know in some sets I will get more reps if I go faster on the eccentric (Not bouncing the weight just faster eccentric.) How do I decide if I should do that and then standardize that or not?

It’s pretty simple, I use specific time for tempo for eccentric for people who do not have skill or experience high enough in training to be trusted with their form

Whole point of utilising tempo is to teach control, control doesn’t mean slow

The main thing is using the most load you can whilst being able to stay in total control of your set without using any momentum in change of direction or elasticity

I see this most commonly in a hack squat where most bounce out of hole.

It does really matter as if your eccentrics are fast you aren’t in control, there is a little more to it than just being controlled.

It’s a case of how controlled you can be.

I standardise it bu literally making sure my eccentrics never exceed 2 seconds if they are faster

You aren’t in control[/quote]

So you mean you don’t go faster than 2 secs right ?