[Maddy]

Hiya Tobi!

I would personally say no.

There’s no point in training and causing further stress while you’re sick. I would focus on getting better before going back into the gym.
There’s no rush! Your recovery will likely be impacted regardless so take a day or two to rest and assess from there!
If you’re desperate to do something go for a short walk 👍🏼

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[Maddy]

Hiya George,

Absolutely send over some pics (if the app is being dodgy send over a we transfer link or google link)

You’re likely in a position where growing more muscle overall will help with general composition more than a diet phase will! You’re very young and at the beginning of it all!

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[Maddy]

Hi guys! Back into usual routine today! Had a big lie in, out for a walk and then breakfast. Got stuck in to check ins and client responses as well as a lot of emails for FADE (film and editing work) then went in for quads and glutes a little later than usual. It felt really really good to get back on my usual machines. Still struggling with SI joint pain but it’s bound to be bad after a 8-9 hour flight yesterday. Managed to hack squat (with considerable reduced load) without any pain. We’ll see how I feel tomorrow! Then back home for my final meal and ready for bed!

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[Maddy]

Hiya Mikolaj!

BOTH are suitable! Both have a variety of movements, both focus on performance and intensity and both are leg days that ultimately will get you big and have potential to allow for great progress.

Don’t get too hung up on minor differences between them. Realistically, if you get stuck in to either of these leg days, you’re golden!

Another great movement for quads are sissy squats. For the most part with quads you can choose compound movements that bias quads or adjust form (adding in a wedge or adjusting foot position/torso position)

Let us know how you get on 👍🏼

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[Maddy]

Hiya Yassine,

I agree with everything the guys above mentioned about training with sciatica.

Usually sciatica can calm down a little but you have to give it time. Training around it is totally fine as long as you don’t do movements that make it feel worse or trigger it such as loading your lower back. Stretching daily and nerve flossing can help but patience and adjusting training in the short term so you can continue to progress without worsening this symptoms is the best way to keep moving forward.

As for getting through the discomfort now, unfortunately nerve pain is pretty constant and hard to tackle but time and anti inflammatories such as ibuprofen or naproxen can be somewhat helpful alongside daily stretching/nerve flossing. I wouldn’t use these for extended periods of time.

Ultimately patience and persistence to adjust and continue is what will make this frustrating period more productive. 👍🏼

If you have this issue consistently and are worried, definitely seek out some professional help and let us know how you get on.

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[Maddy]

Hi guys finally back home. I was up early today and flew back to London from Abu Dhabi. I already miss my family! Happy to get back into my usual routine! Today was a long old day and I’m very very behind on sleep so hopefully a lie in tomorrow 🙏🏼

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[Maddy]

Hiya Johannes.

Jordan and Peter make some good points. Injuries are tricky to work around but don’t let this get you down. Keep in mind with most tears you’ll have inflammation and discomfort in that area for some time (person and injury dependant) so let that come down a little and assess what range of motion you can achieve as well as what movements cause you pain and what doesn’t. You’ll absolutely feel less shit when that initial inflammation comes down. Feeling pain is great feedback to listen to so you can decipher when it’s time to push and when it’s time to step back. As Jordan and Peter said, let pain be your guide! With a tear, if you feel any pain above a 3/10 threshold I’d say it’s time to stop or pull back. That’s pretty fluffy but it’s something that may help guide you.

As for doing your other sessions, take the rest of this week to feel it out. See what you’re capable of with little to no pain. After a week you’ll have a lot more information on your capabilities right now and will likely feel a little more capable in your situation. Hopefully rehab goes well and let us know how you get on 👍🏼

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[Maddy]

Hiya Brenden.

If you’re looking for a coach feel free to reach out to any of us. You can then have a consultation to see if you’re the right fit and take it from there 👍🏼

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[Maddy]

Hi guys it’s currently 1:40am in Abu Dhabi and I’m getting clients set up for the week. I fly back home tomorrow morning so just trying to squeeze in some final bit before going home. Today Was a lovely day with family. Spent some time with my nana and honestly I don’t think I’ll ever feel like it’s enough time. I’ll have to come back soon. Had a lovely dinner with Peruvian/Japanese food and now finishing some packing before my final breakfast and then heading back home. My time management this trip has been awful. Honestly I’ve sacrificed everything I have control of usually (time, meals, training, recovery) to spend this small amount of time with my family. When I next return I’ll do better but I don’t regret a single thing this trip. Just want to mention that times like this are okay to go through and in the long run will hardly affect your overall progress.

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[Maddy]

Hi guys! Had a very long day yesterday with family. Trained in the morning. I did delts and some mobility. My training is all over the place while I’m away here. Then drive to Dubai and saw an art exhibition at Dubai Arte centre. Then lunch at hurricane grill. HUGE servings and then my cousin insisted we go to a club at the Arts Club. I’m not a drinker or partier but I rarely get to spend time with my cousin as he lives here in Abu Dhabi. Got back very late and had a massive lie in.

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[Maddy]

Hiya Ziad, Jordan is very right! It you’re actually feeling discomfort while leg pressing and your ROM isn’t crazy, have a think about mobility for ankles and hips. If you experience no pain then you’re good! If your legs are still growing then continue being consistent 👍🏼

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[Maddy]

Hi guys! I’m losing track of the days here but yesterday I had a lovely day with family, breakfast with my nana, trained hams and a little glutes at Cobra fitness. These training sessions aren’t like my usual intensity, volume or exercise selection. My back/si joints are pretty bad and I’m not in a place right now with my usual routine and recovery. Had a lovely evening tea with the family at the Emirates Palace too. Then stayed up very late to get on top of responses to clients and check ins.

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[Maddy]

Good evening guys. I trained a little yesterday (full body with literally 2rir) it was veeeeery nice to move around a little. Today has been a rest day spending time with family and trying to squeeze in work where I can! Tomorrow is a pretty full on day with family as well as my biggest check in day so I’ll likely be up late to get it all done!

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[Maddy]

Heya Hunter! Both are great options. At this point I’d flip a coin and do a block with the first option and then try the other and see if you gain any further personal opinion 👍🏼

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[Maddy]

Hiya Peter, I agree with Jordan! Complete proteins over tracking in any incidental protein from carbs and fats! If your protein goal is slightly over due to incidentals just make sure you’re achieving your goal protein intake in each meal from protein sources 👍🏼

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