[benbodybuilding]

Imo no , I’m yet to see it pan out in someone that is exceptionally good at adherence . Eg Kuba runs multiple businesses , he will always be stressed even when he doesn’t feel it , but because he is so accurate, makes no diff . Corinne the same , running things where I can see her visibly stressed a lot , but because accurate , doesn’t matter

So I would really try to focus on the adherence aspects

Thank you Jordan. I appreciate the response. That is very true. There’s some very busy athletes on here that it doesn’t affect. I’m always on plan so was interested to hear your thoughts. Hope you’re having a good weekend

[benbodybuilding]

4 total sets for presses should be fine , especially if your doing things that aren’t deep stretch stuff

Yes, don’t want to be bent over with load on hams / glutes , day before training them

And yes 3

Thank you Jordan! Changes made moving forward. Happy new years

• This reply was modified 3 months, 3 weeks ago by  benbodybuilding.

[benbodybuilding]

Lower press volume , change barbell row , lower tricep volume

Thank you Jordan. Would you recommend presses down to 1 set per exercise? Barbell row swapped to chest supported? And tricep 1 exercise, 3 sets total?

[benbodybuilding]

Thank you everyone!

[benbodybuilding]

 

I completely agree Meg. The PT course is to simply tick a box as most stuff is general knowledge for it. Thank you!

[benbodybuilding]

https://tr.ee/TNSR-fr5mF

Envisage training on instagram this link may work bud

Thank you Nathan. I’ll take a look

[benbodybuilding]

Thank you everyone! I shall look into those suggestions!

[benbodybuilding]

Thank you everyone. I really appreciate it hope you’ve all had a good weekend smashing it

[benbodybuilding]

Illness and fatigue can drive inflammation and water higher it’s normal bud

Rest a few days you’ll drop straight back off don’t stress you won’t get fat from thin air

Thank you Kuba. Would you recommend keeping cardio in? I usually do 30 mins on rest days. Or pull it out completely? [/quote]

No, rest days should really be for rest. Cardio doesn’t improve recovery – do less to recover not more [/quote]
That makes sense. Thank you Kuba

[benbodybuilding]

Absolutely illness can cause some inflammation and additional water retention, so rest up, keep to the diet and re-assess once you’re feeling better and training properly again.

I’d keep some walks in during this time and make sure your fluid intake is high.

Thank you Clare. I’ll take this advice

• This reply was modified 5 months, 2 weeks ago by  benbodybuilding.

[benbodybuilding]

Illness and fatigue can drive inflammation and water higher it’s normal bud

Rest a few days you’ll drop straight back off don’t stress you won’t get fat from thin air

Thank you Kuba. Would you recommend keeping cardio in? I usually do 30 mins on rest days. Or pull it out completely?

[benbodybuilding]

Hi Dylan,

This all looks good, I like your approach. I agree with Hilly though by bringing your daily steps down.

After my prep in June, the first thing I done was bring expenditure down. I don’t monitor steps, but I was doing 45 minutes on the bike first thing in the morning, I lowered this by 10 minutes a week.

I didn’t actually make any changes to my nutrition initially, but what I did was I shifted protein calories into CHO calories. This not only gave me more in the way of energy (not literally) but it also gave my digestion a break from the protein totals which were around 330g at the time. I think I pulled 100g of PRO out for CHO at the very start.

I then increased food by 200cals as you’re planning from CHO most weeks, but not every week and based it off look and performance because the scales didn’t move until around 9 weeks into the reverse.

I hope that helps

So in general I just push cal by 200 per week every week? How would you assess which weeks to not push if weight is going up but cal is a good chunk between estimated surplus?

[/quote]
Hi Dylan, I’d recommend If weight stalls for a week or longer, then increase by 150/ 200 cals again. If you find your weight is still increasing and progress is flying, hold off on the increase. If you’re a natural lifter, I’d aim for gaining 1% bodyweight per month, to avoid getting soft too quickly

[benbodybuilding]

Thank you Kuba and Jordan! That clears things up for me appreciate the replies!

[benbodybuilding]

Thank you everyone! All been very helpful

[benbodybuilding]

Hey buddy! As mentioned by Meg there are some health benefits to using losalt. However I would say this would be for the average person not someone that’s training most days of the week. Especially for bodybuilding we will require a slightly elevated level of sodium so personally I use pink Himalayan salt on all of my meals. I don’t count grinds specifically but I will use enough to satisfy my taste levels.

Thank you Louis!