[kbb]

Kuba are there any tips when digestion and hunger goes down deep in the off-season?I know you use digestive enzymes but in my case they don’t help.Also want to add enjoying all your content,really helpful and inspiring!I am fan.Greetings from Greece!

Thanks bud means a lot

I feel like appetite drops off when inflammation gets higher.

Couple of things I’d look at –
Activity
Digestion
Food choices
Cycle
Sleep
Routine
Water / micronutrients

All of the above can potentially affect things, getting too out of shape also and poor choices for off plan meals

Just some suggestions above bud[/quote]

Maybe a mini cut could potentially help? After an assesment of the above you mentioned, in order to reset things.

[kbb]

Thanks guys, I agree with the standirization of form but what about things like a 3 sec pause on hack for example? In my eyes this only sacrifices the load we could have lifted. No?

[kbb]

I see, than you guys!

[kbb]

Hi Kuba. Could you explain a little bit more about resistance profiles through the session? I thought that in every muscle group we want to overload the shortenned range early in the session and lenthened at the end but some of you latest IG posts have confused me because as it seems it’s not true for every muscle group and in some the opposite is true. It would help if you could clear things up a bit for me:)

[kbb]

It’s obviously down to the individual.

I used to add it prior to my leg press + squat paths just post prep when stability was an issue to reduce load a little on my compounds – once I got strong and stability was no longer an issue it was removed.

I always start with a hammie curl for my sessions as they are a huge focus for me and for the reason Rich states above

Yeah this makes sense. Thanks:)

[kbb]

Hi mate

A number of reasons this could be employed, the main two are probably

A pre-exhaustive technique to skew how hard the quads are working during the compound.

To “warm up” the knees, although a lot of us would suggest running a hamstring isolation if this is the intention

Thank you!

[kbb]

Thanks to both !

[kbb]

No problem , if you want help, post everything you eat and I will calculate your calories , but make sure you list absolutely everything you consume

Hi Jordan,

From what source do you take the info for macros and calories?

I use the usda data (sr legacy). Is this accurate data in your opinion?:)

[kbb]

Possibly, but it wouldn’t be the only reason to take a de-load necessarily. How are you feeling generally in terms of mood, sleep, physically and how long have you been running your current split for without a break?

Carb intake and hydration can have an effect on pumps too, as can how you train.

I’m not asking for myself, I know it depends on a lot, I just wonder why is the lack of pump one of the signs to deload in general:)

I believe it’s down to high stress levels, which in turn will raise cortisol. As cortisol is a vasoconstrictor, it makes sense that it will affect blood flow to the muscle. This is my understanding anyway.[/quote]

Yeah that mekes a lot of sense actually. Thank you both:)

[kbb]

Possibly, but it wouldn’t be the only reason to take a de-load necessarily. How are you feeling generally in terms of mood, sleep, physically and how long have you been running your current split for without a break?

Carb intake and hydration can have an effect on pumps too, as can how you train.

I’m not asking for myself, I know it depends on a lot, I just wonder why is the lack of pump one of the signs to deload in general:)

[kbb]

Learn and execute everything properly and with intent -> standardize it -> progress it.

Do not try to find “the best” for something because there is not, find what what is best for you specifically and stick with it

Through trying new stuff you’ll learn a lot but if you try something new all the time you won’t be able to know what/if something is working so find your balance there – be patient

There are priorities in everything- don’t bother perfecting the details if you are not doing the basics

Take your recovery as serious as your training

Take your off season as serious as your prep (talking about the future, now the only thing you should do is grow)

Have critical thinking in everything you hear/read. Don’t listen to somebody just because he/she is big or famous etc

Don’t get “married” to a person, training, exercise, to anything really. Different times and different goals require different approaches/tools:)

cheers mate, i have recently come to realise how i need to standardise my form so i am focusing on that for the moment on some of my lifts which are not already standardised, eg deadlifts and stiff legs

i am planning on taking my weight and food up for another two years, is that too long? or not long enough, given i am planning to compete at 19[/quote]

It depends on so many things (eg rate of gains, amount of muscle gained, amount of fat gained) that I can not know if it’s too long or not. Assess on the way.

[kbb]

Learn and execute everything properly and with intent -> standardize it -> progress it.

Do not try to find “the best” for something because there is not, find what what is best for you specifically and stick with it

Through trying new stuff you’ll learn a lot but if you try something new all the time you won’t be able to know what/if something is working so find your balance there – be patient

There are priorities in everything- don’t bother perfecting the details if you are not doing the basics

Take your recovery as serious as your training

Take your off season as serious as your prep (talking about the future, now the only thing you should do is grow)

Have critical thinking in everything you hear/read. Don’t listen to somebody just because he/she is big or famous etc

Don’t get “married” to a person, training, exercise, to anything really. Different times and different goals require different approaches/tools:)

[kbb]

Hey buddy, I’m with Adam here! A lot of the guys with the most impressive back development are usually pretty strong deadlifters. I do believe they are a good way of building back thickness especially through your erectors and upper back. However only if it is safe to do so, I deadlifted my entire career as I loved it and thought it was essential however I ended up with 2 herniated discs because of it. My biomechanics are not built for deadlifting and if I could go back now I wouldn’t deadlift at all. So try and choose what works best for you, RDLs starting out of a rack was usually the best option for me.

I see, thanks Louis!

[kbb]

thanks guys:)

[kbb]

Hi Kuba! I wonder if you could give me your thoughts on my training split. I know you are a busy person and what I’m asking can take time so I’ll understand if you don’t have the time for that, no problem:)

Below is my current taining split. It’s an upper/lower split I’ve been running for 5 weeks now with some slight modifications along the way as I try to make it better. A little context: I’ve been lifting since 15-16 years old, I’m 23 now but I really did not know what I was doing most of these years (bad programming, no idea of progressive overload, no logbooking, no diet, bad sleep, everything you can imagine was bad and sub optimal the least). Last couple of years my training was mostly powerlifting and everything I know about programming is mostly that. Last couple of months I switched to bodybuilding and did full body every other day so I get a little more familiar with this kind of training until I thought it was time to bump up volume a little bit so here I am at upper/lower. It’s a very basic split as I have minimal equipment at my gym atm. Also as I said, I’m new to this kind of programming so I have no intesity methods or anything like that as I really don’t think I know how to properly program them in. Sorry if the programming is horribly bad, but that’s why I need your help :p.

*I’m in a gaining phase for 9 months now, maybe a mini cut in a couple of weeks and then we push again for couple of months

**I manage my diet, sleep, stress etc. pretty well now

***My weak areas are lateral head of the shoulder and upper back (back thickness in general), my strenghts are arms especially triceps and lats (width)

****The darker boxes are exercises that I repeat in both rotations because of the minimal equipment. I repeat it them in every variation of the same workout eg upper a1 -> upper a2, lower 1 -> lower 3, etc.

*****bench rd rows= rear delt