[Kuba]

Rest day usual drill

Lots of client work, sauna & ice bath

We went to watch plane new film with Gerard butler it was actually pretty good, usually they are a bit cheesy with him but this was decent.

Zane

Prepare pro is not a high stim, you don’t need to have breaks from this amount of caffeine at All. You don’t develop an intolerance to caffeine ever, you just get used to the effects of it. What caffeine actual does it always does

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[Kuba]

The only meal I would not have veg in is my pwo meal, you don’t want the meal digesting slower ever in that instance

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[Kuba]

Hold, the last thing you want to do is diet straight away when reaching new size and bodyweight.

Holding phase 8 weeks 6 week tidy up to re set your appetite and prime you for a push up to go again for 20+ weeks.

Thanks Kuba, sounds good to me. So would you advice a 14 week health phase here or are you saying tidy up for another 2 weeks while anabolics are reintroduced?[/quote]

8 week holding phase stsrt tidy up whilst in health phase

Health phases are and should be determined by your health

Run bloods see how good they are then decide, you might need 8 might need 12 might need 6 all depends on bloods

You can tidy up on lower anabolics then re introduce cycle for other half of tidy [/quote]

Cheers Kuba so I understand that health phases should last as long as they need to, depending on feedback. I’m just a bit confused on what you would do with Peds in a holding phase, I thought this would be done on a cruise dose/health phase but are you saying that you would do a holding phase on cycle and then tidy up in your health phase until bloods are good to go again and then start to reintroduce higher amount of peds?

Apologies if I’ve missed the boat! [/quote]
Holding phases are done off cycle, drop to a cruise hold then tidy after that. I prefer to start my tidy up at the back end of holding phase whilst re introducing peds back in

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[Kuba]

If you are looking to add 15-20 lbs lean mass total bodyweight gain will need to be 40/50 lbs over baseline

Get as lean as possible then go into a gaining phase over 25/30’weeks

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[Kuba]

Can’t see your pictures my man

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[Kuba]

If you end up at the same point you simply have spent long enough gaining muscle and haven’t gained enough quality weight.

Instead of doing 12/4 weeks

Slowly take your bodyweight up over 20/24 weeks
Hold there for a few weeks

Then mini cut

Food wise you eat more when you need it

Cardio 40’minutes liss does nothing but just calorie burn

Not needed run low volume HITT every 4/5 days ( 10 minutes hard invervals ) and then run a consistent daily step count )

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[Kuba]

Is COR a much better option than cereal

I prefer it yes, I don’t generally like to eat anything highly processed. Tastes good but not the best for digestion over long term when pushing food.

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[Kuba]

Hi Kuba appreciate you doing this Q&A. I watched a video of your push session when you added a lower rep set of 3-5 reps between your normal top set and back off set. Are you still doing this? What is your opinion/feedback after having introduced it? Thank you!

One of the most effective ways to progress your pressing, it is here to stay and will keep utilising it for sure!

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[Kuba]

SBD have two versions

7mm and 5

7 are for powerlfiters, 5 is what we used before we hooked up with hardbody

I love the new hardbody ones as they are actually a little easier to put on and just stay warmer – my other option is 5 Mm SBD

Key is smoky sure they don’t add anything and just keep knees warm.

Hardbody you can use kuba for some discount

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[Kuba]

Digests really easy
Tastes great
Can be made with more volume or less

Ideal for prep & offseason

No other reason to eat than above, it’s just a great source of carbs and super tasty.

Not a bad thing in prep especially

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[Kuba]

If it’s just second or so it’s totally fine

If you are actively resting to get more reps it is more a widow maker

You are actually taking yourself away from failure point

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[Kuba]

Hey Kuba, which are your top 3 pieces of kit for

Flat chest press

Incline chest press

Shoulder press

Machine row

Pulldown

Smith machine for flat & incline
Atlantis for shoulder
Prime row
Cable pull down

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[Kuba]

Narrow grip / elbow tucked Dumbbell press could be a great option here also

Thanks for recommendation. I gave dips another run yesterday and took an extra rep on both sets! I will for sure keep them in and be more patient with progression!

Thanks again![/quote]
Perfext & great work

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[Kuba]

What is up guys! Pull day was pretty epic

Session was as follows

Single arm lower lat pull down x2
Upper back prime row pin x2
Single arm Seated prime row x2
Upper back pull down x2
Single arm pull over x2
Shrug x1
Reverse pec dec x3
High cable curl x2
Single arm prime curl x2

272 lbs levelling off nicely so super happy, appetite is still good and I am still fit as cardio is staying in consistently so very happy.

Solid day of rest yesterday with usual drill work sauna ice bath hitt & massage work.

Groundhog Day, same shit day in day out… wouldn’t change it for the world

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[Kuba]

You get what you pay for if you are on a budget I would honestly stick to food

The amount of times they have been busted for amino spiking is crazy I wouldn’t use it ever.

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