[William Rohe]

Biceps aren’t any different than other muscle groups. JP mentioned in videos and his log that he will try and progress in multiple rep ranges for these. If he is working around injury, that’s when I’ve seen him drop the weight and increase reps.

Occlusion training also works well for arms if you have an injury. But you want to continue getting stronger and lift more which means you’ll be hitting under 10 reps at times if you’re lifting heavy.

[William Rohe]

Thanks for the very detailed response! I’ll try and rotate foods. Haven’t had rice or cream of rice for awhile, so that might be a good source to try preworkout over oatmeal.

Digestive supplement, I’ve been using ProjectAD’s Ravenous and it was great for the first several months reverse dieting. I do feel it helps with some meals, but others seems like it hasn’t been helping. I guess those are the meals I should focus on switching the food sources on. Ravenous is a great supplement though and up until 2 weeks ago, has worked wonders for me.

I’ve tried Fiberlyze in the past and enjoyed it but it’s very filling on the stomach as well. I’ll give it another go and see if that helps. If I could stand the taste of Sauerkraut, I’d give that a go but I’ve never been a fan lol.

Thanks again Sas!

[William Rohe]

Narrow grip weighted pressups. But if you’re lifting heavy on both dips and close grip bench, they really shouldn’t be a weakness in your lift then. The pressing you’re having these issues on, are they on the first exercise of the workout or more in the middle of your workout? Tri’s might just be getting fatigued prior to these pressing movements you’re having issues with.

If training until failure, triceps will give out at some point. Would make sense it might be the triceps failing before chest.

[William Rohe]

Can tell just from seeing you video by video just how much you’re leaning out. All the veins in your forearms are popping a bit more now. Not to mention you finally showed a little posing in the leg video – which those legs and glutes are nuts Jordan! Just goes to show how important adductor and abductor work really is.

[William Rohe]

Jordans intra workout is 50g protein and 75-100g carbs. He basically is having a meal during his workout. No need to rush the post workout meal when you are supplementing intra workout like that.

[William Rohe]

Man, you’ve been killing every workout lately! Keep up the awesome work. I watch your and Jordans IG videos of big lifts before I go for one of my own and always nail it.

What do you do when you run into issues with appetite or digestion? I’ve transitioned from reverse dieting to a massing phase with slow calorie increases and I’ve gotten to a point that my workouts are still very hard, still PR’s/PB’s every time I go into a workout. But my appetite is quite down and I feel digestion hasn’t been optimal with my stomach feeling discomfort most of the day. I haven’t made any food source changes recently that would trigger this and I am eating food sources that are easy to digest pre/intra/post workout. Otherwise having good quality whole foods away from workouts. Any recommendations or things you can think of I should look at for more improved digestion/appetite?

[William Rohe]

Your post about the new ProjectAD stimmed pre has me excited. How was that for you being one that doesn’t use much caffeine for workouts? Didn’t get stimmed out or anything bad?

[William Rohe]

All out failure. You short change yourself stopping sets before failure on a low volume, high frequency routine like this. If you notice you’re having recovery issues, cut back on an exercise or two. Those leg days might be a bit much to recover from if you’re truly going to failure.

[William Rohe]

I highly recommend doing both of them so you can get the benefits of ongoing deadlifting as well as rack pulling which will build up your deadlift and back portion of the deadlift. If anything, change the level of the pin on your rackpulls, but I wouldn’t spend too much time at a specific weight.
Example is don’t get stuck doing 315 at a higher pin this week and then dropping it and you find yourself still doign 315 3-4 weeks, just at a lower pin. You’re just slowing down your progress at a point like that.

[William Rohe]

Glad you got the shirts/hoodies in again. Just sent payment over and e-mailed you 🙂

[William Rohe]

Muscle rounds are effective for deloads, towards the end of your workout when you’re fatigued, and when you stall at a weight. Rest Pause is most effective when you stall at a weight as well. I’d recommend waiting to incorporate those intensifiers for when they are needed. Assuming you’re a beginner because you’re following JP’s full body beginner program, I’d wait to incorporate intensifiers.

In regards to adding adductor/abductor work – wait until your split changes. If you’re doing full body, you’re fitting a lot of volume into one session in trying to hit each bodypart. Wait until you switch splits to something like an upper/lower or Push/Pull/Legs split when you can actually add more volume into the workouts. Full body and adding volume will really affect recovery in a negative way.

[William Rohe]

Agree with switching the exercise out all together. Putting it later in the session means you’ll be hitting this exercise when more fatigued meaning you’ll likely have even lower numbers on it. If it’s a compound movement that stalls, I’d usually move it to the beginning of the workout when fresh but since that’s the exercise that stalled, switch to incline or decline dumbbell or move to barbell/smithmachine for awhile.

[William Rohe]

I’d keep running your same routine just another couple weeks after your show and transition to your new routine when calories, energy, and strength starts to go up. You don’t want to make any big changes after a prep. You want to make slow changes in increasing food, decreading cardio, and then change your training routine.

New training program will have newer recovery demands. Without knowing if it demands more rest for recovery or is more taxing, you don’t want to do this when you’re very lean and prone to injury after a show. Reverse slow and get some weight on your body(slowly) and then change to your new routine.

[William Rohe]

Stephen, you’re in a calorie deficit. Adding more training like occlusion training on rest days is burning more calories. It also prevents that muscle from recovering. You won’t be protecting muscle mass by increasing your energy expendature and cutting into recovery. I’ve tried this myself thinking it would get some kind of growth or better muscle preservation but it really shrunk my arms and legs doing this.

Occlusion training is benefitial mostly when working around an injury like Christoph and even Jordan says in his videos.

The reason you wouldn’t want to do this over cardio is because it becomes another training day that muscles are being worked. How can you expect to fully recover during a calorie deficit when you’re training every single day? Even if it’s just arms, your arms get hit every single time you work out any upper body muscle group. With cardio, the most you’re working is your legs and not in a very strenuous fasion unless you’re doing HIIT.

No need to overcomplicate the process by trying to do more and expect more results.

[William Rohe]

It wouldn’t be a rest day if you’re training 😉

Rest days are important and more is not always better when it comes to bodybuilding. You need those rest days because that’s when you grow, your joints and tendons get a break, and CNS isn’t getting taxed.