[Meg]

Everyone is so different to what works even from a mental perspective for me 2 days off 1 less intense session then back to it

Days off I draw back on my steps and no cardio if any too

Meg Sylvester IFBBPRO

[Meg]

Hey all

Leg day and bench.

Solid session – moved 90 kg for 3 reps 3 sets

I was on my own so didn’t want to risk anything without a spot

We run into a deload from here, goodness it’s needed haha

3 days off, ease in for a session then get back into it

It’s the TBJP IFBB pro qualifier today so there with clients too

Meg Sylvester IFBBPRO

[Meg]

For back work think biggest thing for most is that they don’t know and don’t treat there back separately. So upper back or lat. I didn’t either

If you can learn the difference between the 2 and pop 1-2 of each style of lat vs upper back and pulldown vs row in your back sessions it’ll help bring it all up

Me and Kuba have done loads of reels on instagram going over how to do them, would be a nice place to start let us know any other specific questions x

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Rest day for me which was

Work
Walk
Meal prep
Content filming day
More work

Back home and ready for tomorrows legs and British finals day for the clients as we go to it in the afternoon

Meg Sylvester IFBBPRO

[Meg]

I’m with Michaela I like to keep it simple find a foot position that just has my hips, knees, feet aligned and fight to keep that locked tight as I get to work

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Yesterday was legs with Kuba strong session but definitely feeling a little less firey that usual we shall see how tomorrow goes – make a call from there

Today is rest day

The usual day

Work
Walk
Meal prep
Massage
Work
Life admin and house jobs

Excited to go watch the British final this weekend!

Meg Sylvester IFBBPRO

[Meg]

For me I’d set some realistic expectations that you can commit to every week

Like would a 3 day split for now be more ideal. Maybe – less stress as you can actually do what’s set rather than stretching yourself too far or getting frustrated if you come up short

For a lot of clients I do that with them and if there about to get a 4th season in we have a “bank” session which allows them with a session to roll with but no pressure on it being done if not able to

Food wise create a meal plan that’s simple and easy to make so that you have the time and bit creating more tasks that’s unnecessary

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Rest day for me … usual day

Work
Walk
Meal prep
House jobs
Helped Kuba in his session
A little more work

Get ready for legs with Kuba tomorrow

Days are the same but love them non the less 🙂 training and working and sleeping and repeating

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Hope you’re good

Today’s day will be

Work
Walk
Food prep
Training with my client
Help Kuba in his sessions

Back home and get ready for another great week and this years uk first PQ in Bradford next weekend

Meg Sylvester IFBBPRO

[Meg]

Hams, glutes and erectors will always get work for sure

Aim to keep your spine neutral, core tight, bar tight, slight soft into the knee and always lead with the hips

Meg Sylvester IFBBPRO

[Meg]

Heys guys

Rest day for us here

Which was

Walk
Massge
meal prep
client check in in person
work

Went with Kuba for a cup of tea out at a local cafe this afternoon

In for legs tomorrow

Meg Sylvester IFBBPRO

[Meg]

In with Clare soreness and real pain is different if it aches it’s not the worst thing as long as it does hurt too long after if it’s sharp it’s not right

I find usually people hurt the lower back from either not bracing enough, going too heavy and totally breaking down as they press, don’t keep the hips locked into the pad – so most form things or even like Louis said maybe finding a foot position more ideal for you

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Hope you’re good

Today was rest day for me.

Great day.

Work , admin , meal prep , house jobs kind of day

Legs tomorrow with the boys should be a good one x

Meg Sylvester IFBBPRO

[Meg]

And when I say glutes focus i mean :

Reverse frog (not too much down)

Hipthrust (be careful feet not too close to you or not too far, 90 degrees to reduce quad or hams demand)

Unilateral hipthrust

Kickback straight behing you

Kickback angled for medium gluteus

Abduction machine

Rdl short amplitude (not too deep; we don’t look for hams into that session)

Glutes bridge

Thankyou so much allison! I will share a picture of my current physique.

I am 18 years old 🙂

Is it okay to hit glutes 3x per week, 2 sessions glute focused and 1 with more compounds?

[/quote]
I see your pics now

You still are super petite so you can add a lot of mass for sure for a comp

You have a beautiful physique and great shape

You can for sure hit 3 Lowe sessions a week they can have a mix of compounds and isolations in all sessions and you’ll have enough rest days / upper days to be able to recover from these. Start with a glute iso on all into 2-3 compound lifts glute focused ( hip thrusts, split squats ( no knee flexion )x glute focus leg press, single leg glute focused leg press, no knee flexion walking lunges, rdls ( just a few to go at ) into 2-3 more isolations and that’ll be a nice session for all 3 Lower days have 3 different variations to help keep progression each week building

Depending on your time you can do the rolling split I suggested. Or you could do the set day split I suggested of if needing 4 days you can do 1 upper 2 lowers (glute dom sessions ) and 1 upper and lower ( gouge dom ) – all depending on your recovery, what background you come from, work / study environment, ability to get into the gym per week 🙂 let us know any more questions

Meg Sylvester IFBBPRO

[Meg]

If your quads are dominant you don’t want to do any specific quad work –

Like Alison say you indirectly work them in a lot of lifts that you do, without seeing your pics it’s hard to say if what level of muscularity you have but I find for most girls who want to do bikini but still have a fair chunk of mass to add a upper, lower ( glute dom ) rest lower ( glute dom ) rest repeat to be a nice split. If you need set days could do 3 lower body days ( glute dom ) and 2 uppers and see how you go

Aim to learn the lifts well, use great intensity and build your strength over time

Enjoy every part of it

Meg Sylvester IFBBPRO