[Maddy]

Hiya Sebastian,

I would personally try and address the pain and figure out why you may be feeling it, even if it passes and isn’t super bad, understanding why you’re feeling it is valuable. At what point do you feel it when you’re performing an RDL? Have you changed anything with training like the amount of sets performed or just been running the same reps/sets with steady weight increases?

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

Hi guys!

Up and out for a short walk and then breakfast. Got caught up doing accounts, admin and client work and ended up going in to the gym a little later than usual. I opted for quads and delts today as my hams and glutes are a touch sore getting back in to routine. Usually today would be full legs but it is what it is! Travelling up to Birmingham tomorrow for my lovely client Kerry’s PCA First timer show! Very excited!

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

Hi Fernando,

Jordan is completely right here. Are you looking to improve your 1RM? Keep in mind that it may not only be programming that could improve, form, recovery, internal cues and other variables could come to play here.

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

Hi guys!

Big fat laptop day today. Up and out for a walk, breakfast and then straight in to check ins. Had a break for my second meal and then went to a local coffee van for a coffee and to stretch my legs (and unfuck my back after sitting for a long time) Quick shop in Tesco and then back to check ins. After the bulk of coaching was completed for the day I moved on to my dreaded accounts. Had another meal and decided to continue working where I could lie down as I was getting seriously uncomfortable sitting. Big mistake I fell asleep. So I’m wrapping up the day now after playing catch up with the accounts and having a nap! Ready to end the day and will finish the rest tomorrow 👍🏼

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

Hiya Gustav,

I wholeheartedly agree with Jordan. You just gotta keep doing the do for an extended period of time (years not months)

Tracking your food and noting down your intake and protein intake is always going to be more accurate and give you more data. However, if you want a more laid back approach you can just add a little more food here and there as you stall.

It seems as if you’re keen to make progress so I’d suggest you try your best to track your intake and be consistent with protein intake. Train HARD in the gym and make recovery your priority. In 2-3 years you have the potential to look vastly different!

Don’t forget that finding a coach to help you with this can often help HUGELY with this process especially if you’re finding navigating this overwhelming.

Let us know how you get on 👍🏼

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

Hiya George,

Jordan and Louis both made some really good points. The term ‘powerbuilding’ was used a lot a couple years ago (maybe now too, I’m out of touch) basically for people who SBD and look jacked. That’s literally it! It’s not really a specific program it was just a term used. However, you can absolutely improve your SBD and get pretty jacked in the process too just need to put some thought into programming or hire a coach with experience in this field. 👍🏼

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

 

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[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 👍🏼

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[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!

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[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!

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[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 👍🏼

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[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.

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[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 🙏🏼

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[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 👍🏼

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[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 👍🏼

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms