Do you recommend bulking and then cutting when close to a competition, or just maintaining close to your competition weight while still trying to get stronger?
I prefer to maintain the weight leading into the comp. Bulking phases are a bit overrated and should only be implemented if you're intentionally trying to increase your weight. "Lean bulking" is a more long-term effective strategy imo
Well said, I want to compete eventually so I’m sticking to just a few kilos above my preferred weight class. In your opinion, how lean is too lean to where you think it’s time to move up a weight class since you can’t make any more strength gains? I’ve heard some natural bodybuilding UA-camrs say that you should be above 15% to gain muscle, and below 15% is too lean for your body to gain muscle. If I stick above 15%, this would probably give me an unfavourable body composition for competitions. What’s your opinion?
@@toesdoeswhoknows704 If your goal is to stack on as much muscle as possible regardless of the overall body composition then the heavier you are the more you're going to be able to lift so you'll grow more muscle. But for combat sport, elite athletes are around 8-12% body fat, obviously it's not an indicator of performance but something to keep in mind. I think 15% is on the upper limit of what I would recommend personally. If someone came to be >20% bodyfat I would having discussions with them to get down to a healthier range.
Hey , great stuff but I have to ask in your guide you have for each phase and day a table of 5 columns warmup, primary, secondary, accessory and cool down. and 3 rows. am I supposed to do all or pick one in each category. but then why are some empty. moreover, what is the meant by super set in accessory and cooldown. am i doing two supersets back to back?
Hey bro, thanks for the comments. - The program is read from left to right, top to bottom. So start with the warm-up then go onto primary work and then to secondary movements. - You do not pick one from each category, you complete each movement. - The reason some are "empty" is for formatting. - Supersets are sets of two exercises performed back to back with no rest between exercises (only rest between sets).
@@KierenLefevre great. I see, so I am supposed to complete the entire column, meaning the two warm-ups: T-spine squat and the superset 3 times, then the primary, followed by the two secondary exercises. Thus, it would proceed from top to bottom, then left to right, starting at the upper left corner. Sorry, I am not accustomed to this format. I would suggest that a block paragraph format with headings might be easier, but I understand why you've done it this way. Apologies for being a bit slow to grasp. Your program has some awesome ideas. I would say it is slightly complicated, but all in all, it's a great workout. I am more accustomed to: Session A: Deadlift, Bench Press, Row. Session B: Squat, Chin-up, Overhead Press. But this is great stuff. Maybe I should expand my horizons a bit.
Excellent info sir. Trying to balance weights, muay thai and jiu jitsu and it's quite the daunting task, all while trying to keep the diet in check to where I'm eating enough to perform but little enough to drop some weight (6'1 245lb trying to get closer to 200) it's stressful, and shouldn't be because it's all stuff we do for fun. Appreciate you.
Thank you so much for the comment! Yeah it's tough to balance all the cross-training. I am planning on some nutrition content, would you be interested in that?
I rarely comment on yt videos but i have to say your content is great, keep on going !
thank you so much! This comment made my day haha 😁
Appreciate the breakdowns. Lots of great information. ✌🏽
Thank you so much for the comment! Glad you enjoyed
This is exactly the video I was looking for. Thank you!
Do you recommend bulking and then cutting when close to a competition, or just maintaining close to your competition weight while still trying to get stronger?
I prefer to maintain the weight leading into the comp. Bulking phases are a bit overrated and should only be implemented if you're intentionally trying to increase your weight. "Lean bulking" is a more long-term effective strategy imo
Well said, I want to compete eventually so I’m sticking to just a few kilos above my preferred weight class. In your opinion, how lean is too lean to where you think it’s time to move up a weight class since you can’t make any more strength gains? I’ve heard some natural bodybuilding UA-camrs say that you should be above 15% to gain muscle, and below 15% is too lean for your body to gain muscle. If I stick above 15%, this would probably give me an unfavourable body composition for competitions. What’s your opinion?
@@toesdoeswhoknows704 If your goal is to stack on as much muscle as possible regardless of the overall body composition then the heavier you are the more you're going to be able to lift so you'll grow more muscle.
But for combat sport, elite athletes are around 8-12% body fat, obviously it's not an indicator of performance but something to keep in mind.
I think 15% is on the upper limit of what I would recommend personally. If someone came to be >20% bodyfat I would having discussions with them to get down to a healthier range.
Hey , great stuff but I have to ask in your guide you have for each phase and day a table of 5 columns warmup, primary, secondary, accessory and cool down. and 3 rows. am I supposed to do all or pick one in each category. but then why are some empty. moreover, what is the meant by super set in accessory and cooldown. am i doing two supersets back to back?
Hey bro,
thanks for the comments.
- The program is read from left to right, top to bottom. So start with the warm-up then go onto primary work and then to secondary movements.
- You do not pick one from each category, you complete each movement.
- The reason some are "empty" is for formatting.
- Supersets are sets of two exercises performed back to back with no rest between exercises (only rest between sets).
@@KierenLefevre great. I see, so I am supposed to complete the entire column, meaning the two warm-ups: T-spine squat and the superset 3 times, then the primary, followed by the two secondary exercises. Thus, it would proceed from top to bottom, then left to right, starting at the upper left corner. Sorry, I am not accustomed to this format. I would suggest that a block paragraph format with headings might be easier, but I understand why you've done it this way. Apologies for being a bit slow to grasp. Your program has some awesome ideas. I would say it is slightly complicated, but all in all, it's a great workout. I am more accustomed to:
Session A: Deadlift, Bench Press, Row.
Session B: Squat, Chin-up, Overhead Press.
But this is great stuff. Maybe I should expand my horizons a bit.
@@ohwii Thanks for the feedback on the layout bro, something to consider
Excellent info sir. Trying to balance weights, muay thai and jiu jitsu and it's quite the daunting task, all while trying to keep the diet in check to where I'm eating enough to perform but little enough to drop some weight (6'1 245lb trying to get closer to 200) it's stressful, and shouldn't be because it's all stuff we do for fun. Appreciate you.
Thank you so much for the comment! Yeah it's tough to balance all the cross-training. I am planning on some nutrition content, would you be interested in that?
ty sir!!