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Hello Jordan & Austin, I hope you are both well
First post on the forums. I have some questions about programming and dieting that I hope you can help with:
1) From a strength and hypertrophy perspective, would you expect better results from [email protected] or [email protected]? Both are 16 reps, but I would have said the sets of 8 as there are more effective reps there, although I don't know if you guys really support the idea of effective reps??
2) If both are the same, why is doing [email protected]/8s not better for strength gain? You can do more volume in less time (compared to less reps), and from what I hear, volume is the driver of these adaptations.
3) I've always looked at volume as # of sets until reading the low fatigue template PDF. Is there a way to decide how many reps a person should be doing for an exercise to see progress, or is it just trial and error over a long period?
4) At the moment, I'm doing 3x weights and 4x cardio a week, the cardio being on rest days for 15 minutes at RPE 5/6. I'm also trying to walk 8000 - 10000 steps a day as my job involves a lot of sitting. Although walking isn't challenging for me at all, should I start counting that towards my weekly cardio and drop some of my dedicated cardio sessions so I'm not doing too much to get stronger?
5) I've been in a deficit for a month or so now, it's going well. Do you think increasing my steps will help me lose fat faster? On the flip side, when I decide to bulk again, will reducing steps instead of eating more do the trick?
6) Do you think that when in a deficit precaution needs to be taken when training the same as when in a surplus? My thought process is that I don't have as much energy to recover therefore there's a chance something could go wrong.
I hope this wasn't too much. Thank you for all the free content you give out, I hope to see you in England soon!
Calvin T
First post on the forums. I have some questions about programming and dieting that I hope you can help with:
1) From a strength and hypertrophy perspective, would you expect better results from [email protected] or [email protected]? Both are 16 reps, but I would have said the sets of 8 as there are more effective reps there, although I don't know if you guys really support the idea of effective reps??
2) If both are the same, why is doing [email protected]/8s not better for strength gain? You can do more volume in less time (compared to less reps), and from what I hear, volume is the driver of these adaptations.
3) I've always looked at volume as # of sets until reading the low fatigue template PDF. Is there a way to decide how many reps a person should be doing for an exercise to see progress, or is it just trial and error over a long period?
4) At the moment, I'm doing 3x weights and 4x cardio a week, the cardio being on rest days for 15 minutes at RPE 5/6. I'm also trying to walk 8000 - 10000 steps a day as my job involves a lot of sitting. Although walking isn't challenging for me at all, should I start counting that towards my weekly cardio and drop some of my dedicated cardio sessions so I'm not doing too much to get stronger?
5) I've been in a deficit for a month or so now, it's going well. Do you think increasing my steps will help me lose fat faster? On the flip side, when I decide to bulk again, will reducing steps instead of eating more do the trick?
6) Do you think that when in a deficit precaution needs to be taken when training the same as when in a surplus? My thought process is that I don't have as much energy to recover therefore there's a chance something could go wrong.
I hope this wasn't too much. Thank you for all the free content you give out, I hope to see you in England soon!
Calvin T
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