Corinne
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the research on CLA isn’t very well supported…I personally don’t use CLA supps at all 🙂
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each to there own I guess…!
I cant see how training a deadlift for a foot of motion would help? or not training to failure…however ive not tried it! 😉trainedbyjp@hotmail.co.uk |
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I would add in some hiit on rest days as this is a more anabolic form of cardio 🙂
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what rep ranges are you doing on the pull thrus chris?
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add carbohydrates intra workout first, and take those calories out of the fats…then slowly add to pwo meal 🙂
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gary…you know how to EAT! haha
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BB SLDL are great and also pull thrus for glute ham tie in 🙂
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youre right additional bcaas is not needed, however there are numerous studies on the benefits of beta alanaine, citralline and creatine hence the need to add these into the mix 🙂
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yes they are very easy to digest as they are already broken down by the time they hit the gut 🙂
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hey danny….peptro pro and sustain would be perfect…sustain have beta alanine and citralline malate in too which is beneficial and also add in 5g creatine 🙂
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make sure with keto refeeds that are HIGH in carb and LOW in fat 🙂
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hey matteo, no there is no interaction, they are 2 different processes, yohimbines role within the body is related to blood flow to stubborn fat not the thyroid
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hey guys, an update on where things are, I am 9 weeks out from the gpc European powerlifting champs. I will start to focus more on increasing percentages at 6 weeks out, the last few weeks have been trying to improve my base strength and set good 6 rep lifts, so my 75percent 1rm are high. atm im v happy and lifts are at 160×6 squat, 140×6 sldl, and 100kgx6 bench, at 67kg. il be pushing my weight up 6-7 pounds, to improve these before dieting back down to make weight again. my bench needs to be at 107.5kgx6 to be on for a 120kg. the squat is where it needs to be to hit 190/195kg , and dead once I start full deads il be going in at 160kg 3 x 6 , which will put me on for 200kg pull. 502.5kg is the world record total at 67.5kg, my goal is to beat that which I feel I can do. stay tuned with the vids as the training is a blend of strength and hypertrophy work which will help you to get stronger and bigger.
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for the purpose of others reading, a better carb and protein at the workout perimeter is optimal. as absortion will be more efficient, so pepto pro and highly branched cyclic dextrin is ideal…use amounts specific to your goals, so if need to grow add more carbs, need to diet, less carbs. pepto pro stays constant at 20-30g/session
creatine is ideal at 5g / day, use this alongside any carb powder as its better absorbed when insulin levels are higher
2 other peri wo supps that are highly studied are beta alanine and citrulline malate
to encompass all of the above, we use workout food by genetic supps, so that’s my adivse, and obv we wouldn’t ever use a product that don’t highly rate
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the sets aren’t comparable, if 100kg was your true failure for 10 reps, you wouldbt be able to 5×5 at 15 seconds rest. 20 rep rest pauses also aren’t advisable on a lower back loading movement, posterior chain inefficiency will break down form horribly
now my advise is to use the strategies you have at different sessions, using different types of lift too, this would fall under undulating and conjugative periodization, in that you have altered stimulus through varied set and rep schemes ( undulating) , and varied the type of squat ( conjugative) … if you approach week to week like this, and thgen progress lifts each time you repeat the same approach ( linear progression) , you have written the perfect plan, one that encompasses all methods of periodization.
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