Transitioning between programs
I’m 8/12 weeks into the 12 week high frequency program (LOVE!!). I’m interested in following that with the new glute program. I see some of the same moves in the glute program to continue working on upper body..I don’t want to lose strength/muscle I’ve gained upper body wise in the high frequency program. Is there anything else to consider if I switch between the two after I complete the 12 weeks Hf? Hope that makes sense :)
Training with a hernia
Good morning from down under. I hope y'all are well. I freeeeekin love your podcast it in particular recently the full body program on. Validating as I started doing that about 12 months ago to manage soreness and not miss muscle groups due to inconsistency. I have recently reaggravated a minor hernia above my belly button. I am in the process of getting it scanned, and discussing surgery although I dont want to lose out on GAINZ. I am looking to implement your mobility and resistance training programs. Can you recommend some exercises and ideas to help me manage this. Upper body is not too much of a concern but I need some lower body exercises. Belt squats as a start for squats. I can then simply sub these into your template right? :) cheers
Calorie timing and muscle repair
If I do a strength workout in the morning and have a protein heavy meal afterwards, how does my body know I will provide it above maintenance calories the rest of the day so that it will focus on the process of building muscle after that morning workout? (Currently eating slightly above maintenance). Do our bodies know/care that we eat/operate on a 24hour clock? Does what I eat the following day impact my muscle recovery from that workout the day before? Sometimes I’ll eat at maintenance or slightly below if I’m less active the following day. Am I ruining any gains by doing this? Not sure how long it takes for muscle to rebuild/repair…thanks!!
Stay on Track!
I recently lost 20lbs and could stand to lose a bit more since I have 30% body fat but is not critical. My concern is in order to do so I'll have to significantly cut my calories and I dont think I can continue with my training as it is currently with less calories. Any suggestions? Secondly I am struggling with adding more weight to my chest presses, assisted pull ups and biceps curls. I need help with upper body without stressing my traps because I have issues with them and super tight neck muscles so when I add weight that is where I feel it. I also have to be careful with overhead exercises. I appreciate your feedback.