[Tony Smith]

Pumpage will improve the pumps you get within the workout which means better hydration and nutrition to the muscles.

Depending on your current pre workout it is likely adding pumpage will bring additional benefit

For example I mix prepare pro and pumpage together.

I’m currently using dnfm

[Tony Smith]

They unlock weekly , or you get a yearly membership

Is there any reason it went from 2 days to 6

[Tony Smith]

What is the injury? How did it happen?

I was doing sldl and on top of 3rd rep I felt something pull or tear and there was pain pretty much straight afterwards

[Tony Smith]

you wake up 8 times a night? if so i would be going to get a sleep study done

What’s a sleep study

[Tony Smith]

What are you eating as your last meal pre bed? Do you have many stimulants during the day and what time is the cut off? What are your stress levels like?

Last meal is usually beef and rice or pasta and beef
Not much stimulants and none after midday stress is fairly low

[Tony Smith]

Hello tony

Did you cut exciting powders to see what it does? Cut caffeine? Your bedroom is cold enough ? When you wake up us that cause u need to pee? Cause of nightmares ? Do you move a lot before/during sleep? Might be your recovery too

Low and no caffeine after midday sleep with window and fan on don’t need toilet no nightmares I do turn a bit in sleep

[Tony Smith]

Your ankle mobility sounds a touch rubbish, or that you’re going too heavy? Or is it even when you do the warm ups? If you turn the toes out 5 degrees that should help a whole lot and having the feet just outside of hip width

I did break my ankles 2 years ago

[Tony Smith]

I’d strip things back to basic like meg and joe have said. Reduce the load and even do some bodyweight / no weight movements to get the movement pattern right which will help you to get the range of movement needed. Have a play around with feet position but also make sure your muscles are not tight as this will restrict your ability to move through the full range of movement

What’s a good stretch

[Tony Smith]

Yeah able mobility, specifically dorsi flexion may be an issue here. You could try using heeled squatting shoes to decrease the angle required between ankle/shin to get to a depth appropriate for decent stimulus on these exercises.

Also warming on your ankles would help, imagine being in a deep calf stretch. That type of thing…

Are metcons good shoes

[Tony Smith]

That is so hard for us to answer. It fully depends on what you can recover from, what job you do outside of training, what phase you’re in, how long you’ve been training, what your split is?

My job is building I’m in a surplus
Been training 1-2years
My split is push pull legs rest upper lower rest

[Tony Smith]

I would only do 2 sets on the Friday , but 5 sets on the Monday . This will see much more consistent progress

Does it matter what type of movement

[Tony Smith]

Frequency a week? This is always the key part

Twice
4 set Monday 4 set Friday

[Tony Smith]

I would want the most comprehensive one you can afford before taking a step into supplements that have a detriment on blood work

What’s a good company

[Tony Smith]

Unless you have a very active job, generally calorie demand will be lower on rest days, so it makes sense to have less food on these days. Fats could be higher on rest days to keep blood sugar stable and help with satiation during a cut, and carbs higher on training days for the readily available energy.

During a gaining phase, it’s easier to take in and utilise more food in and around the training window, and during a cut having more calories in these meals will help to support training performance and recovery.

Having said that, for larger bodybuilders and those who need to push food very high in order to gain, then sometimes you will need more of a linear approach to get the food in where you can, training and rest days.

I do landscaping[/quote]

Then you may find a more linear approach more beneficial, just dropping the intra drink and distributing carbs more evenly across a rest day.

[/quote]
Ok thanks

[Tony Smith]

Unless you have a very active job, generally calorie demand will be lower on rest days, so it makes sense to have less food on these days. Fats could be higher on rest days to keep blood sugar stable and help with satiation during a cut, and carbs higher on training days for the readily available energy.

During a gaining phase, it’s easier to take in and utilise more food in and around the training window, and during a cut having more calories in these meals will help to support training performance and recovery.

Having said that, for larger bodybuilders and those who need to push food very high in order to gain, then sometimes you will need more of a linear approach to get the food in where you can, training and rest days.

I do landscaping