Coming from Hyp1, session RPE is significantly lower. Sounds plausible, or am I doing something wrong? (For backoff sets, I’m doing 70% of e1RM, but that’s usually still sub-RPE 6). Not complaining, just want to check in if that is expected
Maybe related: In Hyp 1 we do back off sets until RPE 9 again with a cap. I ~always hit the cap, never reaching 9 again. Also plausible or should I rethink my ratings?
After week 4 of PB2, I’ll be on vacation and run 4 weeks of time crunch, per your suggestion. Then I’ll be off 2 weeks. What then? Continue part 2 of Time crunch or back to PB2 (week 6?). As it is now, I intend to re-run PB2 after the first run, enjoying it a lot so far and I like singles.
On reruns, do you recommend switching supplements (last exercise) or all non-main lifts (all but first exercises)?
Will there be an BBM app for apple watch?
Nutrition Q: I’m on the last leg of my cut, and it’s a grind. I look pretty shredded when I flex my abs, but still 4 months pregnant if I don’t (down from 7.5 months). Very lean except visceral fat. I’m looking forward to a slow bulk, but thinking I should lose the visceral fat while I’m here, in hopes of better distribution when I gain. Is that hope warranted or will it go back first where I lost it last? Visceral fat runs in the family. But I addressed a lot of sources of stress and my diet is much better, could that help? Many thanks, I hope you have a great 2023.
You can switch exercises if you want to or keep them the same. Only time I feel strongly about changing them is in the case of an injury.
Not sure re: apple watch integration. I’d like to, for sure.
I don’t think you’re likely to gain more muscle proportionally by first losing more fat. That said, if your waist circumference is at or above the cut-point for your sex and ethnicity, I’d reduce body fat further.
Re “cap”: In Hyp 1, for backoffs, we take off 5% and do sets until 9 again (or until the cap). I never hit 9 again, always do as many sets as the programmed “cap”. I rest 3-4 mins. Plausible or seems unlikely, i.e. my ratings might be off?
My nutrition question: My waist is 33in, a big part of my remaining fat is concentrated viscerally. I intend to lose another 2-3 kilos. Let’s say (e.g.) 80% of those come from visceral fat. When I bulk and add 2-3 kilos of fat back, would you expect them to also be 80% visceral? Or could I achieve a more even fat distribution, given better nutrition and stress management?
I’m asking because the only reason I’m still cutting is that I want to achieve a more even distribution, but if that is unlikely, i might stop cutting earlier.
Re: the cap issue, that sounds like your top set was too far away from failure. I’d probably push it all the way to failure or closer just to see.
On the nutrition thing, how do you know it’s visceral? I certainly can’t tell from that waist measurement without imaging. That said, I would not expect someone to gain visceral fat when exercising and eating a health promoting dietary pattern. SubQ fat in the abdomen, yes, but not visceral.
Got it, thanks. Will continue to failure to calibrate my ratings.
Re visceral: I assumed so, because iff I flex my abs, I have a very clearly defined six-pack and I can pinch very little skin and subq fat. If I don’t flex them, I have a pot belly (you can still somewhat see my abs on top). The pot-belly got significantly smaller throughout the cut, but still there (my waist started at 96cm, now 85cm). My abs did get more clearly defined, but you could still see them when I started out (when flexed). But interesting – could it be that I just don’t have a flat belly, just because that’s its shape, not because of visceral fat?