[Lewis Dyer]

3 questions jp
1- when in a prep is there a certain point when you take out even black coffee? I see your really into the iced ones right now. Also is there point where you stop using whey?
2- if your doing a new exercise for its first rotation and for example it’s flat bench and you guess your second set would be 2 plates for higher reps and you hit 20 would you come in the next time and try and hit 1 more rep with more weight or perhaps add say 10kg a side and try to bring it down to 15 reps and start your progress from there?

[Lewis Dyer]

Yeah I mean I almost always have tried to control the weight and wouldn’t stop just cause one guy got huge not doing it too much but was just wondering in other people’s opinions

[Lewis Dyer]

So what would you suggest is a good pct if you just doing standard courses of say 20 weeks on and 20 weeks off. I’ve heard people using nolvadex/arimadex/tomoxafen every second day or so qns then hcg for the last two weeks with clinic and nolvadex two weeks after finishing. When using say a test decca and maybe an oral. Does anyone have a rule of thumb protocol they follow or does it vary depending on courses, estrogen levels etc. Thanks a lot for your replies dean seen you pop up all over the sight, very knowledgable replies all round.

[Lewis Dyer]

That’s fair enough, 90 mins seems insane my meals rarely last five minutes and that’s when I’m on my phone lol. Do you plan to do a two weight training session split prep again this year or are you planning to use morning cardio and evening weights?

[Lewis Dyer]

Well there’s clearly quite a lot of confusion on this topic but thank you everyone for your replies, dr dean smart you have been most helpful. However think to be safe I’ll get a check n if all good maybe freeze some sperm just to be safe I can have kids of my own one day.

[Lewis Dyer]

Thanks man, great reply

[Lewis Dyer]

Sorry if this seems like a daft question but you’ve said you tend to “graze” on certain meals such as pre and post workout and it’s kind of rule of thumb to try and eat every two/three hours. Would you make this 2 hours from when you start eating a meal or 2 hours after you finish eating your meal? Or does it really not matter all that much?

[Lewis Dyer]

Thanks for the reply William. Do you purposely alternate your rep ranges specifically, almost in a Y3T style aiming for certain rep ranges each week say
week one set 1 4-9 set 2 10-12
Week 2 set 1 12-15 set 2 15-12?
Then start to make sure your progressing across all rep ranges and not doing what we all love and staying heavy in the 4-9 range as I believe this would also give you a lighter week and a heavy week giving your joints tendons appropriate rest.

[Lewis Dyer]

Thanks man I read your reply just before gym and implemented into back for myself a training partner and it worked really well to be honest I think I may have misread the article and it was actually the other way round like you’ve suggested lol

[Lewis Dyer]

That makes sense thanks for the reply

[Lewis Dyer]

Just watched your most recent videos glad to hear everything is going well, the amount of info I’ve learnt from your site is unreal. It’s good that you see someone actually share their knowledge and help others rather only care about their own goals. Question about the log books though. Couldn’t see in detail what you’d written, do you log your warm ups just so you know what you were using the week before or is it irrelevant. Do you just go by feel and only log your working sets? Also thank you for your previous replies

[Lewis Dyer]

Because your training is mainly focused on low volume high frequency and optimal recovery would you focus more on how many working reps you’ve done rather than working sets. For example if you were doing heavy work you may do one set of 8 reps and 1 set slightly lighter for 12 and then on a lighter day would you just do one set of say 15/20 reps. Both equalling roughly 20 reps. Or would you also do 2 working sets on lighter stuff. If so would you then go into the 20-30 rep range? I know that you won’t do exactly the same with every exercise but just as like a rule of thumb. Sorry if seems a bit long winded haha

[Lewis Dyer]

Thanks for the previous reply about sat fats jp. Question on training, when progressing weight do you aim to hit the same reps as before or just the same rep range? So say you benched 140 for 8 then added 5kg a side, the next week, would you aim for 8 reps again or just the 5-8 rep range?

[Lewis Dyer]

JP, when your struggling to recover do you up your carbs or your fats and proteins? Also do you count your saturated fats within your daily macros?

[Lewis Dyer]

Ok thanks guys, since posting the topic I have upped my fats and protein slightly allowing me to eat some cottage cheese with my carbless meals which has helped me stay full and energised throughout frat part of the day