As someone who doesn’t eat fish how many of omegas 3 6 9 should I take

Does pumpage improve quality of training and should I take on top of normal pre workout the days I train earlier

How do I unlock the rest of education series

How do I help heal a back lat injury faster

Can I should I take magnesium ontop of 2 tabs of unwind and 4 tabs of dream sleep

I have been trying to improve sleep but still wake up 8or so times a night I’m currently in a surplus

Cutting out water before bed

Blue light filters 2 hours before bed and nothing 30 minutes before hand

Consistent sleep

Unwind after training and deep sleep

But sleep quality continues to be poor am I missing something

How do I improve the ablity to go more knees over toes in squating movement do I put my feet wide or narrow how do I stop my heel lifting and twisting as I push

What’s a good weekly guide for volume for each muscle group

Is 8 sets weekly for chest to much

I went from 7 to 8 weekly sets for chest 6 weeks ago and I’m not sure if I’m able to recover in time the last month I done I set I went up 10kilo in a month and in just over a month since I Increased it has only went up 5kilos while losing a rep and I think it’s affected my other chest exercises I can’t tell…

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What’s earliest time to take unwind because some sessions after work my session finish’s late but some days I’m not working a can train earlier in the day and wondered if it’s to use then

What is wrong with my bracing on preparing myself for a hard set as soon as I unlock I feel very light headed

What’s a good first blood test

What’s the Benefit of eat lower calories and less carbs on a rest day and how would I implement it in a bulk

Why is it common to see people have hamstring and quad focused leg days and what’s the benefits

My current structure is

1x Rdl

1x quad focused leg press

2x leg curl

2xleg extension

1xabductor

1x calf raises

I’m fairly active during day so thought electrolytes was a good idea what would be best time to take them for training performance currently taking with 50g cyclic dextrin

2x SA Lat pulldown

2xtbar row

2x sa low row

1x rear delt fly

2x sa Dumbell preacher curl

1x cable curl

1x dumbbell curl

Does this look like enough volume and does it hit everything effectively

How do you know when to increase calories while bulking my weight never really stays the same everyday and don’t know how to tell

I’m not having any caffeine after midday

I’m sticking to a consistent sleep routine I’m taking dream sleep

And I can’t seem to get a good night sleep where I’m waking up less 6-7 times what else am I doing wrong

Is it unrealistic and to frequent to do and progress sldl 2x per week

Past 4-5 5 weeks have had solid progress and today didn’t feel to recovered and my lower back felt recked

Can caffeine throughout the day cause me to have poor sleep I have monster 9am and pre at 5pm

How do I program lower carb days on rest days

Has anyone got any advice for getting out a stick point for a one exercise whilst everything else has been progressing

I can’t can’t get seem to get past 60×6 on TBAR row

How much and when should i take glutamine

Can side delts be trained every 48hours

TBAR row x2

Sa lat pulldownx2

Single arm rowx2

Preacher curl x2

Reardelt flyx2

Baysain curl x2

Hammer curl x2

Does this sound like to much volume if so where could I lose a couple sets

What’s a good amount of sleep to get and how do i improve overall quality

Should I be able to progress cable lateral raises like every every other movement

What of your supplements are a must or atleast very helpful

How much is a good rate of gain each week and how do you know when to up calories and in what increments

What’s the benefits to using lifting belt and knee sleeves

I like using fruit juices as flavouring for cyclic dextrin can this be digested when blood is drawn away from stomach and if I got some with higher sugar could it even help

Should I be able to progress on everything each and every session

Why do people have higher and lower carb days

What and how much electrolytes glutamine and such can I use for better workouts

How many calories or carb ideally should u eat pre workout based on daily calories and how would u adjust as you start eat more

Is there a rule of thumb on how much carbs/protein and fat relative to calories and weight (3200 cal 160lbs