[Jimmy]

Hey Christian. That’s a very informative post and I’m sure the guys will have endless options with the information you have provided us with. My first thought here whilst reading this was nutrition. You mentioned you started fitness and weights because you wanted to get in shape and loose weight. In order to build muscle you must be in a calorie surplus. Now I’m wondering if you see gaining weight as a negative thing and associate it with getting fat and out of shape and the second you see the scales start moving up you panic? You also mention that the nutrition calculator puts you on 4000kcals but you gain weight on 3000kcals. I’m assuming here you are more than likely under eating which will lead to 0 progress in terms of building muscle. Do you know your current daily calorie intake? Training days and rest days? I understand this would be more tailored to the nutrition section of the site but I think you are missing a trick here and concentrating on the wrong variables.

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[Jimmy]

I would always be careful adding an oral in offseason. It’s our ability to eat that will see us grow and progress, adding any oral is likely to see some appetite suppression. my advice would be to leave the oral out and concentrate on building your food up slowly with immaculate digestion. This will outweigh the benefits of any drug.

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[Jimmy]

Rest day today and as always on recent rest days I’m making a point to be very stagnant and expending as little energy as possible with lots of sleep. I find this approach to be helping me keep the intensity up over the 2 days on of training. Before I would be more active on a rest day and I feel if was slightly hampering recovery and possibly impacted on my second day. Legs tomorrow so it’s a bath and early night for me. Hope everyone has had a good weekend and is ready to hit Monday hard 🙂

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[Jimmy]

execution is everything here, people get carried away with weight and more often than not bring traps into the equation.

my top 3 medial delt exercises would be

seated cuffed crossover lateral
lying cuffed crossover lateral
simple DB side raise.

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[Jimmy]

Dont worry about the drop after a rest day, less food, less carbs, less inflammation will all be factors in this. If you are going to check in with yourself or a coach etc always use the same day on your split.

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[Jimmy]

No they dont

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[Jimmy]

If it’s an exercise you feel comfortable with and you get good connection then I would run with it for sure. It’s a great exercise I prefer a decline machine purely for a bracing and safety aspect.

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[Jimmy]

As everyone says, change nothing and stay as strong as possible for as long as possible.

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[Jimmy]

current back pic at 112.0kg fasted weight

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[Jimmy]

Evening all. Pull day and as I said we filmed for the site. me, kuba, giant and rich went at it and it was a very good session. My numbers were up a lot on the deadlift and every exercise after so I was very happy with that. Back thickness is really improving and I’m only getting stronger so I’m excited to see what we can rinse out of these lifts.

session tonight was

deadlift x 2
prime row x 2
DY single arm row x 1
assisted pull up x 2
nautilus single arm pulldown x 1 rp
2 x rev pec dec
shrug machine x 2
seated cable biceps x 2 2nd rp
1 x barbell drag curl

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[Jimmy]

I dont see any need to increase food here. I see your logic but I believe it’s best to keep food the same for as long as possible before you reasses

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[Jimmy]

Evening all. Pull went down today and a very positive session. All numbers were up and connection felt very good. I tinkered with my volume and it seems to be working well. Kuba is happy with where I am at and we will just keep pushing hard like always. Filming tomorrow with kuba, giant and big rich is over too so I’m looking forward to pick his brains on a few subjects.
session today was
low inc DB x 2
hs high inc press x 2
dip machine x 2
Db fly x 1
cable crossover x 1 rp
seated cuffed lateral x 3
cuffed front raise x 2
prime attachment tri push x 3
single Atlantis tri machine x 1

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[Jimmy]

What is the most number of rest days you’ve had consecutively?

_________________________________________

Published Cancer/Cardiovascular Biologist & Former Medical Writer for the Pharmaceutical Industry | Instagram: @lewis.performance | Email: lewis@scienceperformance.net

I hadn’t had more than 3 days consecutive rest in years up until this year and I fully understood the importance of rest to keep progressing and training at an adequate intensity. Now we train for 7 weeks then have 5 full days off all together but after my last show I had a scheduled full week off.

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[Jimmy]

I find with calves they are more often than not an after thought and 3-4 sets just rep’d out at the end if a session a couple of times a week just wont cut it. I went from 0 calves and I’m talking basically just shins to adequate calves in 6 months by training them hard and heavy to the point I was almost sick and had anxiety about the training of them. I believe tempo, reps etc is irrelevant here and unless they feel like they are bleeding or going to fall off during the set then there is no point in implementing a grand scheme for them. pick 4 calf exercises and do 2 of them during a session twice a week to start and push them to a place they have never been before everytime you train them. They will have no choice but to respond

What would be an example session mate if you were to log it yourself?[/quote]
start at the end or beginning of any session twice a week (this will go up to 3 times a week once progress stalls) standing calf raise – heavy working set 6-10, then I like to do a 100 rep set with a moderate weight to you. once you fail 5-10 deep breaths and go again until you reach 100 reps, increase this weight weekly. On your other session hit another calf variation but do this as a super set. For example seated calf raise s/s body weight calf raise, heavier weight lower reps on the seated 6-10 and higher reps on the bodyweighted 10-15. Doing this and increasing weight weekly worked well for me but you have to learn to switch off man and really take it there session upon session.

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[Jimmy]

I find with calves they are more often than not an after thought and 3-4 sets just rep’d out at the end if a session a couple of times a week just wont cut it. I went from 0 calves and I’m talking basically just shins to adequate calves in 6 months by training them hard and heavy to the point I was almost sick and had anxiety about the training of them. I believe tempo, reps etc is irrelevant here and unless they feel like they are bleeding or going to fall off during the set then there is no point in implementing a grand scheme for them. pick 4 calf exercises and do 2 of them during a session twice a week to start and push them to a place they have never been before everytime you train them. They will have no choice but to respond

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