[Drew]

Hi Cal,

What’s your preferred long term strategy for growth phases for naturals?

I see a lot of naturals commit to extended (12-18 month) growth phases, putting on 50 lbs above stage weight before coming down again?

The notable aspect would be less concern with staying lean, and more emphasis on a long steady gain without regular mini cuts etc?

Hopefully this makes sense and I got my question across with clarity!

[Drew]

I would stop everything immediately if you’re experiencing anything close to psychosis or similar…

Psychosis is losing touch with reality. Not to be taken lightly and could have a longer term impact on your mental health and life.

You may of course not mean it in this way, in which case ignore what I said!

[Drew]

Thanks Nathan, that definitely makes sense… Really thankful of the input ?

[Drew]

Thank you all for the replies!

Caffeine is definitely something I can look at, it’s probably over 600mg when at work.

Halcyon looks like a great product that could be beneficial too.

Phoebe- I think you’re right, I need to look into another career option as I’ve been progressively getting worse with the anxiety these last few months.

It really shouldn’t stress me out (on paper) but the reality for me is being on my feet all day and picking big orders, whilst also serving customers can be tough. There’s lots of room for error.

[Drew]

From my experience, when you do a new movement, you will progress quickly initially due to CNS adaptions and also become more proficient/co-ordinated at the movement…. This may not translate to muscle gain initially.

The key thing is to keep progressing, getting stronger, adding weight over a long period of time…

Switching movements prevents adaptation which will become a necessity as you get more advanced. Ie you rarely see someone who pulls 7 plates for reps adding a rep per week (or weight) in a linear fashion.

[Drew]

That’s a kitchen sink of intensity methods, rest pause, drop sets, muscle rounds etc

Also reverse banding should make resistance progressively heavier as you reach the top half. Ie ‘accommodating resistance’..

… But you hired the coach for a reason right? And have paid money already? So you should perhaps give it a shot?

[Drew]

Great journal ?

How many sets per exercise are you doing on new split?

[Drew]

The formatting above is not clear, I’ll see if I can find another way to post it.

Upper

1. Incline dumbell bench

2. Strict barbell OHP

3. Dips

4. Pec Dec

5. Nautilus pulldown

6. Chest support t-bar

7. Bicep/tricep

Lower

1. Hack Sq

2. SLDL

3. Leg Press

4. Leg ext

5. Leg curl

6. Calves

7. (Optional bicep)

Full body

1. Hack Squat (higher reps)

2. Pendulum Sq

3. Flat dumbell

4. Smith or HS shoulder press

5. Close grip bench

6. Pulldown

7. 1 arm DY (HS) row

8. Bicep

[Drew]

Thanks so much Kiera and @youngoscar

Will definitely look at schedules and plan ahead my split for the week. Maybe I’ll have two fixed upper/lower then be flexible on a third/possible fourth.

Oscar, I did contemplate a full body approach but unfortunately the hours are quite unpredictable and I may have to train twice in a row etc at some points.

I did also consider a upper/lower/full body as I can mostly get in 3 clear days for training (but sometimes just two).

[Drew]

As someone who works in an environment where I’m on my feet all day…

– keep hydrated

– move about as much as possible

– work on correct posture

As for cardio, I’ve found it hard to keep the weight on when standing/moving non stop in this work situation.

So my suggestion is to monitor your activity and adjust cardio based on your goals and progress towards them at the time.

[Drew]

Highest paid personal training rates may not mean the ‘best chance’ for you personally to make money.

What’s your target demographic? Which skills and talents can you bring that are differentiated from the competition? Where can this differentiator be used most effectively?

Iirc Sydney and wealthy Asian regions like Hong Kong and Singapore have some of the highest paid PTs.

But you really need to analyse the market, your offer and your own needs first.

Hope this helps

[Drew]

Look up condensed conjugate by Phil Daru- the strength and conditioning coach for many UFC fighters.

[Drew]

Many natural powerlifters carry more mass than natural bodybuilders.

Many strongmen carry more mass than any other lifter

Most powerlifters will do hypertrophy work, and many bodybuilders do what may typically be considered strength work.

It’s really a question of focus and orientation that creates a different aesthetic

[Drew]

Thanks Oscar, some great pointers there.

Think leaving the leg work for a week or two is a smart move ?

[Drew]

Very exciting to see how you get adapt your training for BJJ.

Hope you enjoy it!