[Paul]

I would deduct 3-400kcal n increase expenditure 

Probably 50/50 from carbs n fats

Appreciate the reply Hilly, every time you drop cals would it be a mix of 50/50 carbs and fat too and what’s the lowest you like to see fats get too? Thanks again!

[Paul]

Cheers guys ??

[Paul]

Hello will, we have this leg press in my gym and to be honest I would not worry about loading points here . It is a very good leg press for targeting quads based on the low foot plate which will force you to place your feet low and get more knee flexion therefore targeting quads.

I would worry about how strong I am between 5-30 rep range.

I would worry about my eccentrics

I would worry about my ROMS

I would worry about my change of direction for from eccentric to the concentric & whether I’m using elastic energy or bouncing.

I would be aiming to do continuous reps if possible to maintain tension

Thanks for the detailed reply Oscar appreciate it, do you mean the leg press has a naturally lower foot plate than other leg presses or do you mean to use the lower plate? I’m 6ft 4 so I struggle to keep my feet on the lowest plate and still get a good ROM so my feet usually end up bang in the middle and relatively wide to get the depth

[Paul]

This is the leg press, you can’t load the lower peg with too much weight oppose to the top one

[Paul]

Hey Hilly, It was actually 5 days before starting my de load when I increased my cals and straight away my weight spiked

[Paul]

Thanks Jordan, would you do this on both training and non training days and is there any reason why sunflower seeds in particular?

[Paul]

@bigbenchriche @youngoscar thank you guys appreciate the reply’s, I’m new to low volume/high intensity so need the reassurance every now and then haha

[Paul]

Hi Hilly,
Thanks for the leveller, you are right it’s not a sensible idea I’m just getting in my own head with my off season as it draws to an end I’ve gained 23 pounds in 30 weeks and starting to feel like I’ve not pushed my weight up enough. I’ll adjust my protein to 1.5 and how would you set up a NTD? How much lower would you drop your cals and how do you work out your fats is it a case of how you feel or is there a formula you can go off and adjust to your preference similar to the 1.5g for protein? Thanks again

[Paul]

Thanks Ryan, favouring a higher carb diet what would you recommend for fats? I usually do 0.4 x body weight in Lbs

[Paul]

Definitely mate, same to you thank you

[Paul]

Hey Sam,
I wasn’t meaning to sound negative, I’m very grateful to have the set up I have, apologies if it read that way and the markers were just to show you how much I am currently lifting next to the weight I have available.

Prior to last week I trained with RIR, so was starting out with the basics and learning to train with much higher intensity before implementing any other techniques. So I actually don’t know how to apply the techniques like drop sets and cluster sets ok to a back off and top set without adding too much volume but I will look into it. Thanks for the reply, Will

[Paul]

That’s really helpful thanks!

[Paul]

Thank you for the help,
I watched Jordan’s video on setting up PPL and saw he recommended the extra rest day and he advised to put RDL’s on the Pull before the rest day so I’ll try that!

I’m fortunate enough to be in the middle of three really great stacked out gyms, so it’s nice to know I have the chance to take advantage of the equipment and it be beneficial! I’ve gone from having a really small exercise selection so having 4 exercise per pull day and 3 pressing movements per push day is really refreshing.

Intensity and understanding what true failure is something I definitely need to work on for sure. I train alone so struggle to push my limits when doing legs as much as I can say on a pull day. Is there ever a scenario where you would have an extra top set/back off set/use intensity techniques like drop sets/myo reps etc and am I correct in thinking you would do straight sets on things like bicep,tricep, rear & side delt work?

Thanks again for the reply!

[Paul]

I’ve enjoyed the amount of volume you can accumulate with RIR but I like the all or nothing approach with the top set and back off sets so I’m looking forward to switching, just need to get reassurance on a few things so when I’m training I have full focus and not second guessing myself so thanks for the detailed response!