No. 5 hit home for me. Been going to the gym for years but never really made much progress until this year when I finally snapped out of constant late nights and pints every weekend!
I have mad respect for you and the UK men and ladies that basically put our (US) everyday gym goers to shame. 1 thing I would disagree on though is the increase volume for the more "advance" than the novice lifters. I know Dorian and Dante Trudel(i hate using Mr Os as examples) said and i agree, you actually need another set or 2 as a novice because they dont have the strength or experience to draw the intensity to need less volume. The more advance you are, the stronger you are and we can train a set to failure like an absolute savage hense needing less work to fully stimulate a muscle and recover. Really enjoy the videos and wish you all the best.
Volume isn’t just sets, volume is also load / intensity / Rom / reps - to keep growing you need to bring novel stimulus ( new ) stimulus so that muscle can adapt and grow/ you will need to do something “new” to keep growing. When you can’t continue to get stronger and train harder, you may need to add more work or less if you are not recovering - not as black and white when you understand volume isn’t just sets
@@KubaSylvesterCielen I really like that you brought up ROM in the volume equation! Big difference between a half rep out of the bottom vs a full explosive rep to lockout vs a full controlled rep to lockout with slow eccentric.
Hi, I have been watching you and Meg for a while now, i was wondering if you had any advice for older ( I will be 68 in a few weeks) i train 5 days a week push/pull/ legs split. I love going to the gym and I am wondering if 5 times pw is too much and i may be sacrificing quality over quantity. I don't compete and never have but enjoy the benefits of trying to keep any muscle i may have gained over the years. Thanks for the videos.
I’m 19%bf now at 146lbs training for 2years, I did a bulk, and now did a cut and lost 17lbs I was at 163lbs, my strength has gone down, I notice my sleep quality has dropped and I get 7-8hrs of sleep, my cravings and hunger is crazy, I’ve tried refeed and a week diet break and still nothing change, do you think I should bulk for a while and then cut again later on when everything all back to normal etc?
hi Kuba and thanks again for the great video. you talked about the amount of protein and fat, but what do you think is the carbohydrate requirement per kg for "assisted" athletes? do you think it makes sense to eat fewer calories on rest days than on training days, e.g. 500kcal less but maybe a little more fat?
Regarding needing more training volume as you get more developed (taking complete beginners aside) - it’s an interesting theory but I haven’t seen any scientific support for that. Sure it can work but the opposite can work too, less volume as you get advanced, e.g. Yates, Mentzer. Or same volume throughout but increasing intensity and execution.
Volume isn’t just more sets, volume is also intensity and load - as you get more advanced you will need to do something “new” to keep growing or you will stay the same.
I'm not growing I'm steady at 210 but I don't sleep But 4 or five hours a night I train 1 in half hours a day with 60 minutes of cardio before my workout I also am 60 years old but look in my early 40s I also take 600 migs a week of testosterone 300 enathate 300 deca and I do my pinning every 4 days I am going to change my juice today to sestanon 300 and masteron 100 so i will do the masteron twice a week monday and thursday 100 migs twice a week.now the reason I workout and 18 miles of cardio a week is to keep my heart healthy while doing my cycle I also have a TRT clinic draw my test levels once a month and every other week i give a quert of blood every other week to keep my blood from thicinking my blood work is always fine my test levels are about 2500 free test is like 1600 the only thing that has been high has been my creatine levels other then that im bloody spot on for the last four years.Thats about it mate Cheers!!
Drugs have nothing to do with this you should be making huge progress on this kind of stack - if you are doing 60 minutes of cardio before actual training you won’t grow anything unfortunately and combining this with such little sleep
@@ZyroSugar I don’t need studies, I have seen results with 1000s clients. So you can keep looking at studies and I will keep looking at what I see happen in real world with athletes
True tbh. I myself suffer from this. But part of the issue is tendency to get too fixated ad therefore not being able to sustain consistency due to burn out. So, I've found that I just need to keep it simple and just get the essentials done.
Reasons 1 to 5: you follow bodybuilding program which is not appropriate for 99% of the people (especially for those not on gear), consist of too much volume done too frequently with not enought intensity. Majority of the people in the gyms don't have much muscle because of that!
Don’t forget everyone, the number one reason why you aren’t gaining muscle is because you’re not blasting 1.5 grams of gear like the person giving you the advice 😅
No. 5 hit home for me. Been going to the gym for years but never really made much progress until this year when I finally snapped out of constant late nights and pints every weekend!
Love it man
More of this please, about training, nutrition, etc. Thanks big man
Yes sir
Great video as always, i always enioy the sit down ones, very helpful thank you sir!
Thank you
Sometimes us guys and gals we need this Ted Talk this was definitely well needed... Much love and respect brother and to your wife Megs too...
You are welcome Mann
I have mad respect for you and the UK men and ladies that basically put our (US) everyday gym goers to shame. 1 thing I would disagree on though is the increase volume for the more "advance" than the novice lifters. I know Dorian and Dante Trudel(i hate using Mr Os as examples) said and i agree, you actually need another set or 2 as a novice because they dont have the strength or experience to draw the intensity to need less volume. The more advance you are, the stronger you are and we can train a set to failure like an absolute savage hense needing less work to fully stimulate a muscle and recover. Really enjoy the videos and wish you all the best.
Volume isn’t just sets, volume is also load / intensity / Rom / reps - to keep growing you need to bring novel stimulus ( new ) stimulus so that muscle can adapt and grow/ you will need to do something “new” to keep growing.
When you can’t continue to get stronger and train harder, you may need to add more work or less if you are not recovering - not as black and white when you understand volume isn’t just sets
@@KubaSylvesterCielen I really like that you brought up ROM in the volume equation! Big difference between a half rep out of the bottom vs a full explosive rep to lockout vs a full controlled rep to lockout with slow eccentric.
Totally agree about social media. Ironically, there's nothing social about it. So much negativity and drive to divide people.
No there isnt! SHUT UP! 🤣
It’s poison my man
True words from one of the few I do trust in this game.
Top advice will take on board coach ❤
Good man
Great video good insight into what you need to do to achieve your goals thanks Kuba 💪🏼👍🏻
My pleasure!
Thanks sir
Appreciate this video dude. Thanks alot 👌🏾💪🏾
Havent commented for a while but this was a great upload big bro 💪🏼💪🏼💪🏼
Thank you
Great content as always 👏
Thank you
Best bodybuilding channel on youtube 💪 Love this educational videos
Thank you
Fantastic video 👍🏻👍🏻 I'd love you to expand deeper into recovery and sleep. Maybe some tips you have done to improve it .
Sure
On point brother.
Yes sir
Some absolute gems thank you mate 🙏
Yes sir
This content totzly free i'ts awesome.
Thx you Kuba 💪
Yes sir
I didn’t even know there could be this many reasons
😅
Great advice thanks
spot on
Yes sir
Hi, I have been watching you and Meg for a while now, i was wondering if you had any advice for older ( I will be 68 in a few weeks) i train 5 days a week push/pull/ legs split. I love going to the gym and I am wondering if 5 times pw is too much and i may be sacrificing quality over quantity. I don't compete and never have but enjoy the benefits of trying to keep any muscle i may have gained over the years. Thanks for the videos.
Hey bud
The question is something you need to ask your self, how do you feel ? Are you recovering session to session ?
I’m 19%bf now at 146lbs training for 2years, I did a bulk, and now did a cut and lost 17lbs I was at 163lbs, my strength has gone down, I notice my sleep quality has dropped and I get 7-8hrs of sleep, my cravings and hunger is crazy, I’ve tried refeed and a week diet break and still nothing change, do you think I should bulk for a while and then cut again later on when everything all back to normal etc?
Where are the timestamps?
hi Kuba and thanks again for the great video. you talked about the amount of protein and fat, but what do you think is the carbohydrate requirement per kg for "assisted" athletes? do you think it makes sense to eat fewer calories on rest days than on training days, e.g. 500kcal less but maybe a little more fat?
Calorie balance is key
I eat 1000 less calorie on rest day roughly as that’s the difference for me between training vs rest days
Eat to your needs
Regarding needing more training volume as you get more developed (taking complete beginners aside) - it’s an interesting theory but I haven’t seen any scientific support for that. Sure it can work but the opposite can work too, less volume as you get advanced, e.g. Yates, Mentzer. Or same volume throughout but increasing intensity and execution.
Volume isn’t just more sets, volume is also intensity and load - as you get more advanced you will need to do something “new” to keep growing or you will stay the same.
@@KubaSylvesterCielen that’s true. Good point 👍🏼
Another banger
Last year's bulk 4000kcal got me to 230lbs, this year 4500cals only got me to 205lbs, cardio/steps never changed
Variables change and metabolism adapts, nothing is ever the same as before
@@KubaSylvesterCielen even my metabolism going up in price 😭😭
@@grantconnor2664 🤣
I'm not growing I'm steady at 210 but I don't sleep But 4 or five hours a night I train 1 in half hours a day with 60 minutes of cardio before my workout I also am 60 years old but look in my early 40s I also take 600 migs a week of testosterone 300 enathate 300 deca and I do my pinning every 4 days I am going to change my juice today to sestanon 300 and masteron 100 so i will do the masteron twice a week monday and thursday 100 migs twice a week.now the reason I workout and 18 miles of cardio a week is to keep my heart healthy while doing my cycle I also have a TRT clinic draw my test levels once a month and every other week i give a quert of blood every other week to keep my blood from thicinking my blood work is always fine my test levels are about 2500 free test is like 1600 the only thing that has been high has been my creatine levels other then that im bloody spot on for the last four years.Thats about it mate Cheers!!
Drugs have nothing to do with this you should be making huge progress on this kind of stack - if you are doing 60 minutes of cardio before actual training you won’t grow anything unfortunately and combining this with such little sleep
Interesting about the protein, thought the studies showed no added benefit to over 0.8g per lb, so why double that?
Studies on un trained men, not something anyone should follow - if you quote studies please read context and see how they get carried out.
@@KubaSylvesterCielensure but there’s no studies proving 1.6G per LBs. That’s way too much for a natty. Enhanced it makes more sense.
@@ZyroSugar I don’t need studies, I have seen results with 1000s clients. So you can keep looking at studies and I will keep looking at what I see happen in real world with athletes
@@KubaSylvesterCielen fair enough. So y you’re saying with your natty clients, their progressed improved when you upped their protein ?
@@ZyroSugar yes and Chris baracat ( natural pro bodybuilder and researcher ) also supports this …. So I guess il stick doing what works best
Do you ship to New Zealand?
Everyone does, it's an island
I’ve always believed that the average body can only breakdown 30g of protein every three hours. Would you say this is accurate?
Totally Inaccurate
99.9% of the time, inconsistent lazy diet.
True tbh. I myself suffer from this. But part of the issue is tendency to get too fixated ad therefore not being able to sustain consistency due to burn out. So, I've found that I just need to keep it simple and just get the essentials done.
How much less protein on rest day?
Not less everyday the same amount of protein
@@seaddibra2364 does he coach you?
@@danielkantanen nope I have a different coach butt I follow him in Instagram end I know what he thinks
You don’t eat less protein on rest day
Reasons 1 to 5: you follow bodybuilding program which is not appropriate for 99% of the people (especially for those not on gear), consist of too much volume done too frequently with not enought intensity. Majority of the people in the gyms don't have much muscle because of that!
🐐🐐🐐🐐
Thank you
Don’t forget everyone, the number one reason why you aren’t gaining muscle is because you’re not blasting 1.5 grams of gear like the person giving you the advice 😅
My forearms wont grow