Jan
Forum Replies Created
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what would you change?
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Thanks for your detailed & quick reply,
what you think about this?
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Many thanks for your detailed insights and showcasing numbers, Nathan
this really got me a greater understanding!
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Dear Vince,
check out following plans I would recommend:
Lower/Upper/Push FB/Pull FB: https://prnt.sc/hwgeV6y-v9BK
lower/upper rotation: https://prnt.sc/BEV2jfF_EtoA
you can work with plans like this. but keep in mind its only recommendation, you have to adapt to your regeneration capabilities.
Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach
IG: @jan.seibel03 -
Many thanks for all the quick replies!
Have a nice weekend!
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Subject: Standardising Your Training for Better Progress
Dear Kian,
First things first:
Look at reliable references for each exercise to determine the appropriate range of motion (ROM). Then, adapt as best as you can to maintain a consistent ROM for each exercise.This is known as standardised ROM for training. If you also ensure consistent rest periods between sets, follow a structured training plan in the correct order every session, and set rep ranges to track progress, you will create a standardised training approach. However, before you can do this, you need to establish what good form is.
There are many exercises with different movement patterns to learn. Watching J’s videos can help you understand how to develop proper technique.
Once you have mastered good form, set a ROM that allows for consistent progression without increasing injury risk—for example, avoiding excessive speed in the eccentric phase.
To summarise:
1. Learn proper form for each exercise
2. Set a ROM that allows for safe progression, follows good form, and minimises injury risk
3. Standardise your training (same ROM, exercise order, and rest times each session)
4. Progress within your standardised training structureGood form is one thing, but standardised form is much harder to achieve. Take the time to develop a structured training system that works for you.
The weight differences you mentioned seem quite high in my opinion.
In terms of rep execution:
• Pulling movements: Controlled eccentric, explosive concentric
• Pushing movements: Explosive eccentric, controlled concentricLet me know if you have any questions.
Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach
IG: @jan.seibel03 -
Dear Vince,
Any workout split that prioritizes legs can be effective for improving leg development. Some examples include:
Lower/Upper
FB rotational splits and start with legs.
Push FB start with leg extension/leg press
Pull FB start with hamstring curl or SLDL/RDL
Ultimately, the best approach is to choose a split that suits you and simply <strong style=”background-color: var(–bb-content-background-color); font-family: inherit; font-size: inherit; color: var(–bb-body-text-color);”>start your sessions with legs. While we cannot drastically accelerate leg growth by just adding volume, we can shift emphasis toward weaker body parts by adjusting exercise order in training.
Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach IG: @jan.seibel03instagram.com
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Dear Florian,
for cardio vascular health benefits zone2 cardio is best you can do
heart rate 120-140bpm
Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach IG: @jan.seibel03instagram.com
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Dear Alvin,
you could go with single leg leg curl as an alternative to bilateral leg curl if talk about iso’s
otherwise you could throw in RDLs if you can regenerate it. RDL’s have a great emphasis on hams
Let me know if you have any other questions!
Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach
IG: @jan.seibel03 -
There’s really no strict limitation on how often you should check your blood pressure.
A common recommendation is to measure it first thing in the morning after waking up and again in the evening before bed. To ensure accuracy, you can take two readings per check-up.
Once you’ve tracked it for a while and established a pattern of what levels make you feel your best (and levels are in range) you can reduce it to just morning measurements.
I highly recommend tracking your blood pressure levels so you can identify trends and know how to respond if your readings start to move out of range.
Let me know if you need any further advice!
Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach
IG: @jan.seibel03 -
Dear Kyle,
You seem like a hardworking guy—keep up the great work, mate!
Regarding your question: For general health benefits, 70-80 minutes of Zone 2 cardio per week (heart rate 120-140 BPM) combined with 10,000 steps daily is a solid approach.
Additionally, I’d recommend keeping an eye on your blood pressure and doing regular blood work to ensure everything is in check.
Let me know if you have any other questions!
Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach
IG: @jan.seibel03 -
Dear Ernesto,
I agree with Jordan.
Do you feel bloated or struggle to digest your meals properly? Is there anything about your diet that makes you feel unwell or makes it difficult for you to eat?
You could try consuming a faster-digesting post-workout meal consisting of only carbs and protein, such as low-fat cereals with whey protein. About an hour later, you can follow up with a larger meal containing slower-digesting ingredients like meat and vegetables. However, this approach is mainly beneficial for those who need to consume large amounts of calories and find it difficult to get all their meals in or to people who just enjoy cereals.
If you have any further questions, feel free to ask.
Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach IG: @jan.seibel03instagram.com
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Dear Martin,
When bulking, your body should be loaded with carbohydrates 24/7. This means that increasing your post-workout or pre-workout meal alone won’t make a significant difference—it’s more about your total daily carb intake.
Let’s assume you’re consuming 400g of carbs per day but can no longer progress in your training. In this case, you should increase your intake, for example, by 40g. Can you progress now? If not, you may need to add even more carbs.
It doesn’t particularly matter which meal you add the extra carbs to; I’d recommend spreading them evenly throughout the day. Consuming too many carbs pre-workout may result in longer digestion times, which could impact performance.
Tracking Progress
To monitor the effects of your adjustments, track your weight and observe any physical changes. I suggest weighing yourself once a week on the same day—e.g., every Saturday morning—immediately after waking up, following your first trip to the toilet, and on an empty stomach. Additionally, taking weekly progress photos will help you assess your physique over time.
Practical Scenario:
- You are struggling to progress in your training.
- You increase your carb intake by a set amount (e.g., 40g), evenly distributed across meals.
- You continue training to see if the adjustment improves performance.
- On your next weigh-in, assess your weight changes:
- If your weight has increased too much, reduce carbs by 20g.
- If your weight gain is steady, maintain your diet and ensure continued progress.
- Ideal weight gain:
- Natural athletes: 200-400g per week.
- Enhanced athletes: up to 500g per week.
- Evaluate your physique:
- If you’ve gained excessive fat, slightly increase cardio or daily steps.
- If your conditioning remains acceptable, continue with your current approach.
Please keep in mind that these scenarios are for illustrative purposes only. If you have any further questions, feel free to ask.
Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach IG: @jan.seibel03instagram.com
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Dear Kovacs,
have a look at your body.
do you think you got bigger or fatter?be honest to your self.
Weight is a great indicator we can use to measure our growth, but we always have to put weight in relation your body development. you definitely can build 800g of muscle in 3 months adding 700g of fat.
but have a look at 800g of chicken. do you really think if you take 800g of chicken and split it across all over your body you’d see a significant difference?
even if you build a kilo of muscle and only 500g of bodyfat it is really hard spot any difference.
See where im trying to get?
if this pace is better for you to stay in shape and getting stronger while maintaining a standardized training and perfoming better n better, go for it.but to build muscle mass efficiently at one point you have to be fatter – its just your choice on how efficient you want to be.
if any other questions needed feel free to ask.
Cheers
Jan SeibelBodybuilding & Posing Coach
IG: Jan.seibel03