[Jan]

I don’t think that there is a pattern – but maybe he’ll reply to it.

I’d say he means:

weight x 3reps

-> then he decreased weight

weight x 6reps

-> same weight

weight x 4reps

decreased weight

weight x 5reps

just low rep ranges – there a no stupid questions mate

Cheers

Jan Seibel

[Jan]

Dear capo,

there is no system which says for a single set use a lower rep range, for 2 sets use top/back off.

I would even say that top/back off sets are not necessary. If possible (which means no pain, standartize and correct ROM, correct form) I would always recommend going 5-8 reps for a working set.

More sets equals more volume, doesn’t matter if its 10-15reps till muscular failure or 5-8reps.

More sets = more volume

More volume = more sleeps/time to recover.

There is no formular which allows you to perfome more sets.

Cheers
Jan

[Jan]

for bulk:
gain 0,5% to 1% of bw per week as enhanced

200-400g for natural

But make sure to not gain too much fat – track your form

for weight loss diet:

0,5kg-1kg per week

Make sure your form improves – track your form again.

[Jan]

10% bf to 20% bf in 20-24weeks

20% to 10% bf in 12-18weeks

repeat this cycle

[Jan]

Dear Adrian,

Minicuts are only necessary for two reasons:
-Health issues

-time you would waste between prep and end of bulk when competing.

bulk up to 18-20% bf, cut down to 10%

set time frames.

20-24w bulk

12-16w diet

those numbers are usually used for duration time

Cheers

Jan

[Jan]

You could potentially start like this:

300-500cal deficit

5×15 zone2 cardio

then you adjust to maintain cal deficit

[Jan]

Dear Anton,

Your goal during a weight-loss dieting phase is to maintain muscle while losing fat.

If you cut down carbohydrates too aggressively, you may risk losing muscle because you won’t be able to maintain performance during workouts.

I always aim to lose 0.5kg to 1kg per week while keeping performance up (maintaining strength and not becoming weaker).

If you are 102kg with 20% body fat, you need to lose approximately 10kg of fat. In total, you will probably lose around 15kg, including water weight and depleted glycogen stores.

For a natural athlete, 12–16 weeks should be enough time to drop 10–15kg in a structured weight-loss diet.

Key steps:

Set yourself a rough timeframe to achieve your goal.

Start with a caloric deficit of around 300–500 kcal.

Add cardio to increase calorie expenditure and fat loss.

Adjust by increasing cardio or decreasing calories to maintain the deficit.

Aim to lose 0.5kg to 1kg per week.

Track your progress and key metrics to monitor results.

Note: Keep an eye on your form and strength levels. In the early to mid-stage of a diet, it’s still possible to build muscle fibres, as glycogen stores won’t be fully depleted. Plus, as you get leaner from 20% body fat, your performance may actually improve. This can have impact on your weight.

Cheers,

Jan Seibel

Instagram: @Jan.Seibel03

Bodybuilding Progress & Posing Coach

[Jan]

I agree with Meg. Start off with an adductor-stance leg press, followed by SLDLs, or perhaps something like goblet squats or Bulgarian split squats (with a forward lean and wide stance). Then, continue with isolation movements afterwards.

Otherwise, I don’t see a solution other than changing gyms.

<strong data-start=”990″ data-end=”1001″>Cheers,<br data-start=”1001″ data-end=”1004″><strong data-start=”1004″ data-end=”1018″>Jan Seibel<br data-start=”1018″ data-end=”1021″>Instagram: @Jan.Seibel03

<strong data-start=”1092″ data-end=”1132″>Bodybuilding Progress & Posing Coach

[Jan]

<strong data-start=”76″ data-end=”90″>Dear Kyle,

Could you give us more information about your symptoms? Do you have a fever? A sore throat? How bad is your cough? Any joint or limb pain? If you have any of these symptoms, I would definitely recommend resting for longer.

The average flu can last up to 14 days. You tend to get sick gradually, and recovery is usually slow as well.

When returning to training, don’t push too hard at the beginning. Try starting with around 80% of your working set weight and 1–3 RIR, depending on how much your cardiovascular fitness has declined since being unwell.

I always check myself by doing Zone 2 cardio. If I can get through it easily without my heart rate becoming excessively high, I start training again slowly—one or two sessions with a full-body or upper/lower split at 80% working weight and 1–3 RIR. If I feel fine, I continue easing back into my usual routine.

I hope this helps!

<strong data-start=”990″ data-end=”1001″>Cheers,<br data-start=”1001″ data-end=”1004″><strong data-start=”1004″ data-end=”1018″>Jan Seibel<br data-start=”1018″ data-end=”1021″>Instagram: @Jan.Seibel03

<strong data-start=”1092″ data-end=”1132″>Bodybuilding Progress & Posing Coach

[Jan]

Dear Rory,

The reason for using a rotation is that different movement patterns often involve different resistance profiles. While the target muscle remains the same—for example, the upper back (Pull A: wide-grip T-bar row, Pull B: seated wide-grip row)—using a different machine or exercise provides slightly different stimulus.

In most cases, you don’t necessarily need A, B, and C rotations. It largely depends on how well you progress with your lifts.

If you’re progressing consistently without a rotation, then you don’t need one.

If you’re making good progress with a PPL A and PPL B structure, you can stick with that rotation.

Including more rotations in your split won’t inherently lead to faster, better, or more efficient growth—it’s all about how effectively you progress within your chosen structure.

Progress makes you grow, so you have to ensure that you can progress effectively within your split. Choose your rotation pattern based on how you can guarantee progress.

Best regards,<br data-start=”464″ data-end=”467″>Jan Seibel<br data-start=”477″ data-end=”480″>Bodybuilding Progress & Posing Coach<br data-start=”516″ data-end=”519″>IG: @jan.seibel03

[Jan]

Dear Miguel,

I have noticed this type of pain in multiple athletes when performing adductor exercises.

In many cases, the issue stems from improper execution. When lifting heavy on the adductor machine, many people unintentionally incorporate hip movement. Try to eliminate this.

Your hips and pelvis should remain neutral, with all movement coming solely from the adductor muscles.

If you have any further questions, feel free to ask.

Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach
IG: @jan.seibel03

[Jan]

Dear Florian,

I’d suggest waiting 60–90 minutes.

Personally, I would wait around 90 minutes. However, if you feel good and think you might be able to shorten the wait, reduce it by 10 minutes and try 80 minutes instead. If you still feel the same, decrease it by another 10 minutes and observe how your body responds during training.

You should notice a difference if your food isn’t fully digested, as this can cause stomach discomfort. This happens because your body struggles to digest and train simultaneously due to the opposing functions of the sympathetic and parasympathetic nervous systems.

By following this approach, you can find the optimal meal timing that works best for you.

Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach
IG: @jan.seibel03

instagram.com

Login • Instagram

Welcome back to Instagram. Sign in to check out what your friends, family & interests have been capturing & sharing around the world.

[Jan]

Then you are good to go!

[Jan]

Dear Florian,

Focus on consuming foods that you digest well—you shouldn’t feel bloated or unwell.

Your chosen food sources seem just fine. Perhaps consider adding a bit more variety to your vegetables, such as spinach, broccoli, or carrots, but overall, the key point is ensuring your digestion remains optimal.

Best regards,

Jan Seibel

Bodybuilding Progress & Posing Coach

IG: @jan.seibel03

[Jan]

Dear Angus,

Indeed, fats play a crucial role in hormone production.

However, it’s important to note that your fat intake is still relatively high for a dieting phase. Typically, fats are reduced to around 0.5g per kg of body weight. Even if you were to lower your fat intake to this level, it wouldn’t be the cause of a reduced sex drive.

The primary reason for experiencing a decrease in libido is your caloric deficit. Engaging in sexual activity, or from an evolutionary perspective, reproduction, requires energy. Since this process is not essential for survival, your body naturally downregulates it as energy levels decline. This doesn’t mean your libido is permanently lost—just that your body is prioritising essential metabolic functions to keep you alive during a prolonged deficit.

This is a normal response as you continue dieting, so there’s no need to worry. Just ensure you don’t drop below 10% body fat and follow a structured rebound phase post-diet.

You’re not losing your libido permanently—trust me. It takes very low calories and prolonged fat intake below 0.5g per kg of body weight for your body to completely stop producing sex hormones.

The human body is remarkably resilient, even under extreme stress.

If you have any further questions, feel free to ask.

Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach
IG: @jan.seibel03