Tony Smith
Forum Replies Created
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I would rotate it out for a week or two , pick another exercise which hits same body part then come back to it again in a few weeks
I got to a pretty bad gym for the equipment could you recommend a simple alternative
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I like to take glutamine for its digestive properties. Usually 10g in the amount of, and 10g with my pre workout drink.
Would I need 10g if I’m only 160lbs
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Very unlikely to be too much back work in my view, of course we don’t know your frequency, but assuming this is a PPL with sensible rest day scheduling
Quite heavily weighted towards your biceps (as many sets for bi’s as you have for your entire back) but if that’s what you need, they’re unlikely to cause a significant recovery demand.
I was thinking of reducing bicep volume tbh what sets could I lose
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Very unlikely to be too much back work in my view, of course we don’t know your frequency, but assuming this is a PPL with sensible rest day scheduling
Quite heavily weighted towards your biceps (as many sets for bi’s as you have for your entire back) but if that’s what you need, they’re unlikely to cause a significant recovery demand.
Ppl rest ul rest
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A minimum of 7 hours would generally be considered a good amount of sleep, providing it’s quality sleep. However some people can function well on less and some need more.
How do you feel when you wake? Do you feel refreshed, energised and ready for the day? If so, don’t worry.
If you feel you aren’t getting enough, struggle to fall asleep or you are waking throughout the night, then look into what you do throughout the day that may be influencing it.
Firstly have a routine. Have a consistent wake and sleep time and stick to it.
Get sunlight into your eyes as soon as you can after waking. Go for a walk outside if possible.
Include some cardio into your routine.
Stick to set meal times across the day and include carbs and fat in your last meal if possible.
Don’t eat too close to bed time, but also not so far away that you go to bed hungry.
Avoid any stimulants after midday/1pm. If you train later in the day, use a pump pre workout.
Don’t drink too many fluids in the last couple of hours before bed.
Avoid screens in the hour up to bed time, keep lighting low and make sure your room is blacked out and cool.
Limit stress. Make sure your days are organised, plan ahead, write things down and empty your head before going to bed.
Take Dream Sleep 30 mins prior to going to bed to help induce a deeper sleep.
I do all the thing you say but still wake up in night
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8/9 . Go to bed early , dark , cool room . Dream sleep 45 mins before bed
Do u mean go sleep at 8or9 or 8-9 hours of sleep
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Yeah of course. You can just lift way less in total weight on that muscle, so progress will seem a lot less, but think of it as a matter of percentages and it doesn’t seem so bad. Don’t over think it.
What’s a good amount of reps to get up to before adding .5kg
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Then get 5 on 10kg, then 6, then 7.
Or get up to 15 on 9.5kg, then make the jump.
I got 6 one session then 4 next same place in workout and same tempo what am I doing wrong
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Patience , it’s not a plateau , it’s just rates of progress
Every time I try making jump from 9.5-10kg feel like I’m doubling weight I can get 10 on 9.5 but than 4 on 10
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Yes , muscles adapt to stimulus all the same , progress is just slow
Have you got any advice for breaking past plateaus
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glutamine wont increase your workouts IMO – it is better taken on wake for GUT health.
TBJP electrolyte – 1 serving on wake- 1 pre workout
What it the hydration supp called
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Get on scales and it’s not going up anymore
How do I know if it’s just not weight fluctuations
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A pound a week is a conservative pace that is going to see great quality , pound and half you
Have started lean lean . Up food once weight stalls , don’t get fat !! Once ur too soft ,
You then have more work to get it back off again
How do you know when weight is stalled
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My legs got crushed by a truck will knee sleeves reduce pain and pressure
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No. You should always aim to, but if it isn’t there, just do 100% of what you can do on that particular day. You can control as many variables as you can in terms of food, rest, output etc, but there will always be external stressors that you can’t, and these may affect your performance.
Progress doesn’t just come in adding load either. You may add an extra rep or control your execution better for the same reps. This is still progress.
What are the most basic variables