In Episode 212 we answer our March Instagram questions across a full spectrum of training and nutrition topics. We cover how we'd approach movement assessments with in-person clients, managing a reverse diet after significant fat loss, and our takeaways from Scott Stevenson's discussion on mind-muscle connection versus training to failure. Same-muscle-group supersets, rep tempo and the fatigue cost of slow negatives, exercise selection consistency, and the hypertrophy merit of low-rep cluster sets with heavy loads.

On the nutrition side, we address the macros versus calories debate for body recomposition, how we handle missed rep or RIR targets mid-session, and what it realistically takes to improve abdominal definition at low body fat.

Enjoy!

Timestamps:

00:01:40 - Why did you hop on TRT? Were you experiencing signs of low test? 

00:16:30 - If you train a client in person, what kind of movement screen or assessment would you do? 

00:20:14 - Post long diet (down 8kg and ~10% bf so far). Fats are at .6 per kg. Prefer increase in carbs for reverse diet? 

00:25:44 - You mentioned Scott Stevenson discussing MMC versus failure. Can you elaborate your takeaways? 

00:31:32 - When doing same muscle group supersets (iso to compound), should you take the first movement to failure or stop at 1-3 RIR? 

00:35:59 - What’s your perspective on rep tempo? Specifically the negative. I feel like slow negatives are super fatiguing…

00:40:42 - Keep exercises the same or change them frequently? Why? 

00:45:20 - What do you think of taking a heavy weight (Like 5-6 RM), and doing a buncha sets of 2-3 reps? Good for hypertrophy? 

00:48:43 - You’re def looking bigger and more jacked since TRT. What do you think? 

00:54:34 - Order these in terms of systemic stress: Upper body lift, lower body lift, Zone 2 cardio, HIIT cardio. 

00:58:55 - If you miss a rep or RIR target, do you prefer to drop weight or rest longer for the next set?

01:01:55 - What is more important for body recomp, Macros or calories?

01:05:56 - How to tighten the abdominal area? 39 years old. Female. 5’2. 112 lbs. 13% body fat but soft abs/no definition. No kids. Lifts 5x week. Cardio 3-4x.

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