Hello guys,

a client of mine wants to start training running and bjj along with bodybuilding.

Do you have any advice or suggestions/examples on how to program this?

On Monday/Thursday is Bjj.

On Tuesday, Friday and sunday is running.

Since there is little place for recovery, i would do an Upper Lower/Fullbody, Low Volume split,

Like:…

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Thanks very much guys !

Hey guys,

a client of mine wants to go on Stage and we would like to try it together for the first time.

So i will prep him.

Do you have any literature about prepping, that you would recommend?

Where did you guys learn how to execute a prep? do you have any advice?

Thank you very much!

Greetings, Xaver

thank you very much!

Hey guys,

i know its not bodybuilding specific, but i want to learn.

How would you guys program 3x running/Week with that training style?

Would you go for a full body split and run on restdays?

Or would you go like: Run, UB, Run, LB, Run, UB and then alternate?

Im thankful for every input.

greetings, Xaver

I went to a physio and a neurodoc. Apparently it was a nerve issue which came from too much chronic tension in the shoulder/elbow area. The rehab exercises didnt work that well so i just listened to my body and tried out different movements for myself. 🙂[/quote]

Glad everything has healed now. Listening to out own body is usually the… Read more

I went to a physio and a neurodoc. Apparently it was a nerve issue which came from too much chronic tension in the shoulder/elbow area. The rehab exercises didnt work that well so i just listened to my body and tried out different movements for myself. 🙂

Hey guys,

thanks a lot for all the answers!

My Makros are:

Carbs 500g

Fat 100g

Protein 250g

Water Intake is 5 Liters per day.

My Weight is at 90 kg and im natural.

Sleep is minimum 8 h per night. Not always the same time, due to shift work though.

When i said i cant recover enough i meant:

i have 5 Days rest between the quad focused and the ham…

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Hey guys,

i have problems with my leg development.

Do you have any tips for improving size?

My training Schedule is:

1. Quad focused day:

Front Squats

Unilateral leg press

Sissy Squats

Unilateral Leg extension

Standing calve raises

2. Hamstring focused:

Adductors

Abductors (I get a much better feeling with the other exercises when i do them…

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Did you have any Injury in the back or hips in the past?

Do you take any other mineral supplement besides Peak hydration?

How do your Warm up sets look like with each exercise?

Do you raise the weight to fast in the first couple of Exercises?

My hamstrings sometimes cramp up if i jump up with the weight too fast/quick.

My pleasure, you´re welcome!

[/quote]
So glad everything is all good now for you☺️[/quote]

Thank you! 🙂

My pleasure, you´re welcome!

Is this the problem solved for you now? Are you back to full sensation and function?[/quote]

Good evening Rich,

Yes my triceps has fully recovered now. The pump/feeling is back and strength is making progress better than before the Injury.

Thanks for asking!

I did those two exercises 4 Times a week. *

greetings,

Xaver

Hey guys,

if someone struggles with the same problem, here is what i have done that helped me:

1. A lot of forearm stretching. Apparently my forearms were so under tension that they influenced my elbow joint.

2. Sit in front of a box (like the ones used for boxjumps) and put a barbell or a broomstick on top of it.

Now put the…

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Thank you all very much! I will change that!

My diet is:

Breakfast: 100g cream of rice with whey and 4 eggs

2nd meal: 150g of rice/noodles and 250g of chicken

3rd meal (preworkout): 150g rice/noodles and 250g chicken/beef

intra: 50g malto/cyclic and 300 ml juice

Post: 100g cream of rice and whey

Last Meal: 50g of mostly oats, 3 eggs and 80g of almonds prior to bed

Supplements i use: …

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Thank you very much! Im currently using 25g malto, 25g of cyclic dextrin and 300 ml of any fruit juice for intra workout. My meals consist of either rice/cream of rice/noodles, those are the carb sources i tolerate the best and give me the best performance in Training.

As a Protein source to every Meal i either use Chickenbreast, Beef, eggs or…

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Hey guys,

I had a chronic stomach inflammation diagnosed a couple years ago if that plays a role.

Im currently in my push-up phase at 4600 kcal per day. Im stuck at 90 kg BW at 1,78 cm and i cant eat more.

I know a lot of guys say this, but literally everytime i go above 4600 cals, after a few days i have to throw up in the evening despite…

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Thank you guys! i have done your suggested Methods over the last few months and additional to that, i did a lot of different stability exercises for my core, Hips and knee. The combination of those really helped me. it got much better since then 🙂

Okay guys, Thank you very much ! 🙂

Thank you, but it didnt get any better for the last 6 months. Some single days it gets even worse.

And sometimes the first sets feel completely fine, but then suddenly the set after the strength is completely gone from 100-0

Hey guys,

Ive had a cruciate ligament OP last year. Since the rehab i realised that my left hamstring is a lot weaker than my right one. ( But only in the full shortened Range)

So for example, if i do the lying leg curl Unilateral, i have problems feeling my left hamstring.And when im curling up more than 90 degrees knee angle, it suddenly…

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Thanks for the replies everyone, ill get it looked at next friday. 🙂

Hey guys, it´s my first question here.

Since a couple of weeks i noticed that my right triceps doesnt get as pumped as before and just doesnt feel right.

Its also gotten smaller, but only at a small area right above the elbow.

Does anyone know what that could be?

should i keep training or skip Triceps training for a few weeks?

Thanks for the answers