[Kuba]

Hi Kuba! Would you suggest doing a mainentance phase after pushing up body weight or moving straight into a cut? How lean should I get before switching back to gaining?

It depends on the end point bud, some may need it if end point is tidy some will need to tidy if performance / recovery is suffering bud if all depends on feedback you get from your athletes and make decision based of that

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[Kuba]

First leg day of pre prep, felt epic!

All lifts were up a fair bit and energy was much higher. I had a lot more aggression going into every single of it. It’s a must for me so it was 100% time

Adductor x2
Sldl x1
Single leg curl x2
Lying leg curl x2
Leg ext x2
Leg press x1
Split squat x1
Calf press x3

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[Kuba]

Once you gain super fast in most cases your sensitivity will be shot, when this happens you aren’t growing any more quality mass just more BF

At this point I’d hold – address adherence and diet when you are mentally locked in to adhere and slowly push up after.

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[Kuba]

Keep going until you see performance decline then aim to take off 25/30 lbs get lean ish and push back up.

As long as you aren’t getting stage lean your hormones won’t be affected so no issue there with age

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[Kuba]

hi kuba, what is your take on “more gh, more fat loss” in a prerp? why? diet and cardio is on point of course

Absolute nonsense. Gh helps but lipolysis we get from it isn’t great. Your diet is key here without a calorie deficit there will be 0’fat loss from gh alone

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[Kuba]

Rest day 270 dead today

Diet starter yesterday, this is pretty much my prep start point.

They way I am laying this out, 6 weeks diet now whilst still on cycle. Hold / slowly reverse diet aim for 5/6 lbs back on tops over 6 weeks in my health phase – straight into 22 week prep

Some reflection over this season and this past weeks Olympia, I have been competing since 16 , coaching since 17 and coaching full time since I turned 22 – all the years of work and committing to this game has allowed me to really gain confidence and knowledge to comfortably bring my all time best next year.

Not only that but seeing my girls bit top placing at Olympia with Rhea hitting 7th – moved up from 12 Teresa 11th ( moved up from last call out last year – gab somewhere in region of 18/9 based of where she landed in call outs bringing an epic package.

I’m 100% not one to post or count all wins & comps for athletes but this year and last have been very very successful with clients winning pro card and winning comps it has been very rewarding. Was great having Rhea win her 3rd show with me and my 5th pro show win with clients too has been great. Funny how all British coaches count all that shit and post it up constantly I find it a bit Embarrassing lol but I can share some of this on my log with pride!

None of this still compares to doing the business my self on stage so I am making sure I am doing all I can to be competitive next year. It’s ON

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[Kuba]

Keep going up slowly 200 calories at a time, your body adapts up and down metabolically

As long as your training performance is up you are good 🙂

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[Kuba]

Pull day 271.8 lbs

Session –

Single arm citadel 3 sets same load adjusting resistance profile.
Upper back Prime row same here 3 sets
Single arm prime lat bias 2 sets
Pin stack upper back prime row 2 sets – into shrug here
Pull over 1 set
Preacher curl 2 sets
Cable curl 3 sets
Reverse pec dec 3 sets

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[Kuba]

Lean over a sink, blow out your air and then suck your belly button into your spine

Hold, re set go again

Will takes months and months of consistent work to pull one

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[Kuba]

Hi kuba howdy men. Following previous question from D would you make simply gym kit trier equipment (brands)

Hey Filip I am not sure I understand ? [/quote]

Lets say you need to pick 5 top gym equipment brands across world. Which one would be and why. [/quote]
Nytram – because I am creating what nobody else will or has.

Prime
Atlantis
Cybex
Flex ( original doesn’t exist anymore )

That’s it rest is trash

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[Kuba]

Hi kuba howdy men. Following previous question from D would you make simply gym kit trier equipment (brands)

Hey Filip I am not sure I understand ?

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[Kuba]

hi kuba, can you pls explain why your cycle plans are always more anabolics than test? Normally people keep the same amount or more of test than anabolics, thanks

Normally people do that then they add ai on top which makes absolutely no sense as they are creating more DHT by doing so ( test + ai = mast / primo )

Anyone with half a brain cell these days when it comes to anabolics use can see that maybe taking less drugs with a better stack Desing without ai is just a far better choice.

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[Kuba]

Dean, I haven’t increased my volume I just shifted it so I can get more chest work in.

I don’t do top set back off on this piece I work across 8-12 reps across all 3 sets.

Push today – did session above felt great.

Lateral x3
Cable Fly x 2
Inc dumbbell x2
Flat gym lecco x3
Standing tricep bias x3
Overhead tricep x3
Lateral x3

Posed post workout 272 today, by far best I’ve been at this weight but I am at a point where I feel a bit over saturated. I will run some pics in morning and il fill everyone in on my plan.

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[Kuba]

It’s a method Jordan uses when driving up his deadlift, something I toyed around with but isn’t something I can do without my other days suffering.

Set your weight target in those rep ranges and attack them week by week

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[Kuba]

I would program a Deload only when they need it.

Rest today, big day of work & girls competing at the O

Top 10 for Rhea still waiting on results

Tereza looking at around 10/11th

Gab 19th

All girls brought their absolute best so I am pleased.

I went to see Tom and the boys at units today at nytram HQ was great to meet the lads and go over plans and goals we have for the company!

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