Clare Barks
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Again, this is an example of people just using words to try and sound intelligent and overcomplicate everything.
Just get in the gym and train hard. You’ll figure out the volume you need across a week in order to recover between sessions and continue progressing.
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You can easily store them in the fridge for a few days or freeze them for longer. Alternatively, just add boiling water to the powder each morning.
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Honestly don’t stress over it. You won’t lose all progress missing this out for a few weeks. As Jordan says, just do a couple more sets of your compound work in place for now.
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In for another Leg session today and another good one. We went a little band crazy today! We opted to band the pendulum, as well as the Leg press and extension, which all felt really good.
Lying Hamstring curl x 2
Adductor x 1
Banded Pendulum x2
Banded Leg Press x2
Banded Leg ext x 2
Abductor x2Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Hi Luca. I get that you want everything to be as optimal as possible, but the fact that push, pull, legs is working well for you right now and you’re making good progress makes me wonder why you want to change things. I would personally continue as you are, with the volume you’re currently doing, however, I would advise adding in some rest days. You may well be progressing well right now, but whether this can be sustained long term is questionable.
Push, Pull, Off, Legs, Off, Repeat would be my preferred set up and if you find it difficult to stay away from the gym, add in some cardio/abs on your rest days.
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An earlier than usual update on my Log today as we’re going to be out for the rest of the day.
No training today, just a 5km run first thing, then catching up on jobs around the house, as well as one client posing session.
We’ll be going out shortly to see some friends for a birthday celebration. They have a pizza oven, so we’ll be making our own pizzas and cooking them, which will be fun. Nothing crazy and won’t be a late night, but it will be nice to see everyone.
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I personally don’t like 2 a day workouts. Once you’ve trained, your body is in recovery and repair mode, so to then to go in again seems counterproductive to me.
Having said that though, I know some people who have had success and like it, so it will just be a case of trying it and seeing if it works for you.
It may not be sustainable long term, but if you set up your nutrition and schedule to prioritise your performance and recovery, you may get some decent results in the short term.
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Great job so far, well done! Another 3-4 weeks will put you in a really good position to begin a steady gaining phase imo.
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Another good session in the bag. Today was my glute’s focused Leg day. I’ve definitely noticed a change in my physique since switching up to training legs 3 x a week and reducing to one upper session. I don’t want any more size to my upper now, moving forward, but you can never have enough Glute/Leg! I’m loving my running on a rest day too. I find it great for my mind and I feel much fitter for it too.
Seated ham curl x2
Reverse Hyper x1
Belt Squat x2
Glute Drive x3
GHR x1
Walking Lunges x 2 lengthsInstagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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How much cardio would you assign max to avoid it being too stressful on the body? I’m about 80 kg really lean, 104kg currently
That will vary individually. A lot of factors will come into play, such as training, recovery, sleep, external stressors, diet. However, this is irrelevant when it comes to needing to lose bodyfat; as you do however much is needed.
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A deficit is created through expending more calories than you input. Cardio is simply an efficient way of burning more calories.
If you have a very active job, you maybe able to create that deficit through steps and diet alone.
Larger individuals who carry a decent amount of muscle will burn a lot of calories just moving, whereas smaller females need additional cardio to avoid having to eat barely anything.
A large amount of cardio can sometime add additional stress to the body, which can affect scale weight in terms of inflammation and water, but it won’t prevent fat loss.
You can’t ignore the basic science of energy balance.
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Today’s a rest day for me. I caught up on some online work and housework this morning, then I went to get some chiropractic and soft tissue treatment, not for anything in particular, just for a little MOT and relaxation. This afternoon I’ve had a couple of massage clients myself and now I’m about to get some meal prep done and prepare a meal for the family later as my husband is home tonight for the weekend. I’ll get out for a short walk when I get chance too.
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If you set your cuts up smartly and do them steadily, you won’t risk losing muscle. Especially during a short tidy up, as you won’t need to get competitively lean. You will actually benefit more when going back into gaining again if you start at a leaner and more responsive state, particularly if body composition had gotten a bit sloppy.
If you manage to keep body composition in a reasonable place and you’re still progressing well, with no negative feedback on digestion, appetite or health, then you may not need to do regular mini cuts and can continue gaining for longer.
In terms of when to stop massing, that’s very person dependent. When you feel you’ve made enough progress to warrant stripping the fat down, then run a longer cut to see what you’ve built. Again, negative feedback and body composition will come into play in that decision too.
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Not at all. I alternate the Whey and Vegan TBJP proteins for more variation.
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A good leg session today. Some nice progression on the Pendulum and Hip press.
This afternoon I’ve been busy with online work. I need to get out for a walk soon, but it’s looking like it’s going to be a wet one!
Lying Hamstring curl x 2
Adductor x 1
Pendulum squat x2
Banded Hip Press x3
Leg ext x 2
Abductor x2Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.