[Vooolkooov]

Fully agree with the team here! That’s how I would take this supplement or if funds allow I find in-sure from tbjp is another great option for a GDA

Thank you, I would love to, but there is no delivery to Russia yet

[Vooolkooov]

Thank you very much 🤝💯

[Vooolkooov]

Thank you all

[Vooolkooov]

Perfect session ,

Leg curls back to 1 rir , despite a 0.5kg increase . So that showed the recovery from 3 sleeps ago by adjusting the hyper to 1 straight leg and 1 bent leg , was spot on . I still kept them both at 1 rir also today

Leg curl x 6 x 5
Hyper x 6 bent knee hyper x 9
Leg ext x 7 x 6 x 6
Leg press x 6 x 5
Glutinator x 7 x 6
Hip thrust x 7 x 6
Adductor x 5 x 5
Calf press x 8 x 7 x 7
Bicep curl x 7 x 5 x 5

Hi, in your opinion, does the beltless deadlift have more advantages for hypertrophy of the erectors?

[Vooolkooov]

Very happy with that today , recovery from 3 sleeps ago felt superb in terms of muscles , my cns fatigue feels very high , but not enough to impact ability to train hard in the session , just a zombie outside of them , So on wake a zombie , then right upto training a zombie , pre workout goes in and then en route to the gym mentally kick into what needs to be done

Single arm pec dec x 6
Atlantis shoulder x 6
Granite chest press x 7
Granite tricep x 5
Dip machine x 7
Lateral x 5 x 4 x 7
Lat row x 6 x 6
Upper back row x 6 x 6
Prime lat pull x 6 x 5
Rear delt row x 6 x 6
Rear delt cable x 6 x 6
Ab crunch x 5 x 5 x 8

Notice on the tricep press , you can see reps 3-4-5 the way the forearm folds more onto the upper arm compared to the chest press , it’s subtle , but that + the profile adjustment ( which I flattened out a touch on the tricep today ) , allows for max tricep recruitment

I need to get the second loading point on my Atlantis shoulder , you can see the video , the lockout is silly , when it’s that much of a disparity from bottom to top , it’s just a shit profile , but the handles and arm path are just incredible , so that second loading arm to flatten the profile will be ideal , I had that added to the one in the shed

Legs tmo and I need to adjust the order to keep my knees happy , I’m also not warming up for an hour across 2 movements because of the loading , so will address that tmo

Hi, first of all I want to say thank you very much for the answers!

Do you think internal focus is important during exercises? I think you mentioned it, and I also noticed that in some exercises you are more explosive, but the biceps exercise at the end was completely opposite, a small dumbbell and internal focus, do you think that it is possible to create enough tension by giving coactivation of the triceps, as in this movement and in general this idea?

[Vooolkooov]

Great legs session today ! Really pleased , very strong , lifts progressing nicely

Struggled a little getting my knees warm with leg ext first , so leg curl first again next time , it doesn’t impact anything when I move the leg curls , I can still progress them the same if they are 3rd exercise or 1st just the same and leg ext same , 1st or 2nd after leg curls makes no diff

Leg ext x 6 x 4 x 5
Leg press x 6 x 5
Single Lying leg curl x 6 ( 1 rir ) x 5 ( 1 rir )
New granite hyper x 5 ( 1 Rir ) x 5 ( 1 rir )
Granite hip thrust x 4 x 5 ( very hard to get short because of foot plate angle )
Granite glutinator x 5 x 5
Adductor x 5 x 5
Bicep x 6 x 5
Calf x 6 x 6

Hi, do you still think metabolic stimulus and muscle damage are good for growth? It seems like they do more harm than good in frequent training, in your training it seems like you’ve started paying less attention to them?

[Vooolkooov]

Stiff leg deadlift on the Friday , don’t bother with the eccentric at all

Can you not do

Upper / lower / rest / upper / lower / rest / rest ?

Am I missing out on any potential hamstring and glute benefits if I skip the eccentric?

[Vooolkooov]

Hey buddy, I guess the basic reasoning behind it is that at the start of the workout your most likely to have the most energy which means you will be able to perform your best and progress these compound pressing movements which are probably the most important for building muscle. I actually always like to start my workout with 1 isolation movement to get my muscle warm before performing a compound movement as it doesn’t really tend to effect my performance on the compound movement and helps prevent injury.

I thought for a bodybuilder the most important things are the back and legs 🙂