Hi Francis , been following for a while now and appreciate the content you post . I’m not in a position to look into 1/1 coaching currently . Just wondered if you could write/share a plan for a one off payment ? Currently train in the gym 3x per week following a full body plan . Thanks
Hi Francis, I have been following your threads in twitter and am working on weight loss via calorie deficit as stated in Fluffy and Ripped. My question is on deadlifts. In Fluffy and Ripped, it is advised to go for the 3-8 rep range with 1-5 RIR for 5 sets per session.
I have a 1 rep max of 150kg with the bar included but this is with alternate grip. I'd like to hit the 3-8 rep range with around 70% of that intensity which is around 105kg, with normal grip. At that point I could only manage 4-5 reps and have reached failure past the 3rd set. Must the weight be dropped and aim to achieve 8 reps x5 sets per session and make a weekly incremental progress in intensity?
I've been regularly lifting 4x/week in an upper/lower split for a year or so and have made progress. I have now taken up road cycling which I really enjoy but find my endurance sucks - I try to go out twice per week for a couple of hours every time. Do you think it is possible to combine strength/hypertrophy training with longer cardio/endurance sessions (+ relevant nutrition for each) to maximise benefit from both and how would you go about it?
It's gonna be hard to maximise both strength/hypertrophy and endurance adaptations at the same time as they're literally on opposite ends of the spectrum in terms of the adaptations the body needs to make to be good at either.
Can you still make gains in both at the same time? Possibly
Will they be the best gains you could potentially make? Definitely not
Potentially could be a good idea to drop to 3 full body lifting sessions per week to allow for more recovery.
Any lifts and/or insight for someone newer and taller (6'5" here) to not completely jack up his joints? Free weights can obviously work, but joints (knees,shoulders) definitely fatigue quick at times. Just bad form? Or because my range of motion is longer than most? Machines are always tricky too. Supports and setting are hit or miss for me. Also worth noting, I had hip labrum repair about a year ago. Anything you would avoid or particular exercises to do to preserve/strengthen/keep from getting stiff? Many thanks!
Appreciate it! Yeah the lanky life is a struggle at times hah. Initial goal would for sure be muscle growth. Never committed to being in the gym longer than a few months. Obviously trying to change that. Will try and have some patience while working through the trial process, hah.
Hi mate, thanks for the great content and advice you post. Got a question on diet. Always been the biggest struggle for me over training in the gym. I work away on rotation for 3 or 4 weeks at a time and when I'm away all the food is prepared in a canteen and sometimes options aren't great for clean eating etc. What I'm wondering is if I was tracking macros while at home but then go away where you have no idea what food is going to be put in front of you, how would do you make sure you're hitting your macros?
Am I missing a trick not taking creatine?Been lifting 3 years as a previous endurance athlete, put on 10kgs naturally, body fat around 12%, hitting that hard plateau stage now - worth trying for a while to push through for more gains? Ps. Excellent content lad 👍👏
It's one of the only supplements I'd recommend to be honest. It isn't magical though and won't do anything if sleep/nutrition aren't on point...but it's scientifically proven to be effective.
Sup Francis. Been doing RDLs since March '22, and have added 110 lbs to my 6-9 rep range. Finally starting to have issues breaking the bar from the floor at 385lbs. Was able to do it last week, but had to drop 10% and use 365 this week. I don't use a belt and my bw is at 175. I do use straps. What would you recommend?
Appreciate the reply. I record all my lifts. Would you be able to review the rdl and see what’s going on? Will gladly pay you for this. Can DM you in twitter or whatever.
Hey mate. Quick one, currently in a deficit and looking to loose some BF! I have been in 3 weeks now and noticing changes around the core. My question is macros. I am eating high protein and say 200-300 carbs and fats about 70-90. Should I keep fats slightly on the high side in rest days and carbs more at the high end during workout days? Really want to smash this cut.
Always prioritise your carbs around your training sessions...so if you wanna have higher carb days on training days and less fat, that's a solid option.
Personally I keep my carbs and fat macros exactly the same on rest days and training days.
I want my carbs as high as I can possibly get them to keep glycogen levels topped up and improve recovery as carbs are literally anabolic.
Nice one bro thanks for the reply. That’s what I thought. Protien is 242 carbs 291 and fats 90 that’s my goal set up on my macro calculator. Been told to lower my carbs and have more healthy fats? Head fucking tbh so many different approaches haha
Hi Francis , been following for a while now and appreciate the content you post . I’m not in a position to look into 1/1 coaching currently . Just wondered if you could write/share a plan for a one off payment ? Currently train in the gym 3x per week following a full body plan . Thanks
Shoot me a direct message on twiter mate.
I don't have any full body plans to share for everyone just yet (Will work on that)
Sent , nice one
Hi Francis, I have been following your threads in twitter and am working on weight loss via calorie deficit as stated in Fluffy and Ripped. My question is on deadlifts. In Fluffy and Ripped, it is advised to go for the 3-8 rep range with 1-5 RIR for 5 sets per session.
I have a 1 rep max of 150kg with the bar included but this is with alternate grip. I'd like to hit the 3-8 rep range with around 70% of that intensity which is around 105kg, with normal grip. At that point I could only manage 4-5 reps and have reached failure past the 3rd set. Must the weight be dropped and aim to achieve 8 reps x5 sets per session and make a weekly incremental progress in intensity?
Drop the weight if necessary to stick to the desired RIR
You never wanna be going to complete failure on deadlifts.
Thank you very much Francis. Much appreciated, it's been long but the advice and your content has been valuable.
I've been regularly lifting 4x/week in an upper/lower split for a year or so and have made progress. I have now taken up road cycling which I really enjoy but find my endurance sucks - I try to go out twice per week for a couple of hours every time. Do you think it is possible to combine strength/hypertrophy training with longer cardio/endurance sessions (+ relevant nutrition for each) to maximise benefit from both and how would you go about it?
It's gonna be hard to maximise both strength/hypertrophy and endurance adaptations at the same time as they're literally on opposite ends of the spectrum in terms of the adaptations the body needs to make to be good at either.
Can you still make gains in both at the same time? Possibly
Will they be the best gains you could potentially make? Definitely not
Potentially could be a good idea to drop to 3 full body lifting sessions per week to allow for more recovery.
Thanks
Cycle 5 days a week 14 mile trip would u just keep that as ur cardio or do hit the gym 3-4 times a week what split should I use
That's enough cardio.
Full body 3x a week or Upper/Lower 4x a week sounds like your best bet.
Any lifts and/or insight for someone newer and taller (6'5" here) to not completely jack up his joints? Free weights can obviously work, but joints (knees,shoulders) definitely fatigue quick at times. Just bad form? Or because my range of motion is longer than most? Machines are always tricky too. Supports and setting are hit or miss for me. Also worth noting, I had hip labrum repair about a year ago. Anything you would avoid or particular exercises to do to preserve/strengthen/keep from getting stiff? Many thanks!
Trial and error is your best strategy.
I'm also 6'4 so I know all about it haha.
Try not to beat yourself down with excessive squat, bench or deadlift volume.
If your main goal is muscle growth, find movements that give you a good pump/stimulus in the target muscle without beating you up.
Leg presses, hack squats, machine presses, chest supported rows would be some good additions.
Appreciate it! Yeah the lanky life is a struggle at times hah. Initial goal would for sure be muscle growth. Never committed to being in the gym longer than a few months. Obviously trying to change that. Will try and have some patience while working through the trial process, hah.
Hi mate, thanks for the great content and advice you post. Got a question on diet. Always been the biggest struggle for me over training in the gym. I work away on rotation for 3 or 4 weeks at a time and when I'm away all the food is prepared in a canteen and sometimes options aren't great for clean eating etc. What I'm wondering is if I was tracking macros while at home but then go away where you have no idea what food is going to be put in front of you, how would do you make sure you're hitting your macros?
It's always gonna be hard to be bang on "accurate" in these situations mate...but you can do your best.
1) Always prioritise a lean protein source if you can in each meal.
2) A decent serving of carbs around the size of your fist in each meal.
3) 1-2 portions of fruit/veg which each meal
4) Avoid shite that's cooked in excessive batter/oils if you can.
5) Don't over stress just do what you can.
Am I missing a trick not taking creatine?Been lifting 3 years as a previous endurance athlete, put on 10kgs naturally, body fat around 12%, hitting that hard plateau stage now - worth trying for a while to push through for more gains? Ps. Excellent content lad 👍👏
It's one of the only supplements I'd recommend to be honest. It isn't magical though and won't do anything if sleep/nutrition aren't on point...but it's scientifically proven to be effective.
The brand I use is:
https://centenariusnutrition.com/
Use code "coachfhm" if you want a discount.
Legend, thanks. Sleep and nutrition are king. 👍
Sup Francis. Been doing RDLs since March '22, and have added 110 lbs to my 6-9 rep range. Finally starting to have issues breaking the bar from the floor at 385lbs. Was able to do it last week, but had to drop 10% and use 365 this week. I don't use a belt and my bw is at 175. I do use straps. What would you recommend?
Start to take the barbell out of a rack and start the lift from the top.
If you can RDL 365-385 for 6-9 reps...you should be able to break that off the floor no problem.
Something tells me that technique on RDL's could be a little off brother.
Appreciate the reply. I record all my lifts. Would you be able to review the rdl and see what’s going on? Will gladly pay you for this. Can DM you in twitter or whatever.
Send it over
Hey mate. Quick one, currently in a deficit and looking to loose some BF! I have been in 3 weeks now and noticing changes around the core. My question is macros. I am eating high protein and say 200-300 carbs and fats about 70-90. Should I keep fats slightly on the high side in rest days and carbs more at the high end during workout days? Really want to smash this cut.
Always prioritise your carbs around your training sessions...so if you wanna have higher carb days on training days and less fat, that's a solid option.
Personally I keep my carbs and fat macros exactly the same on rest days and training days.
I want my carbs as high as I can possibly get them to keep glycogen levels topped up and improve recovery as carbs are literally anabolic.
Nice one bro thanks for the reply. That’s what I thought. Protien is 242 carbs 291 and fats 90 that’s my goal set up on my macro calculator. Been told to lower my carbs and have more healthy fats? Head fucking tbh so many different approaches haha
How to train abs/Core for muscle growth with a previous history of disc degeneration
Spinal flexion is painful sometimes
Finding pain free movements with some spinal flexion will be necessary to completely develop the abs.
Look for less invasive movements on the spine such as cable crunches over weighted sit ups for example.
Utilise things like planks, side planks, ab wheel roll outs and hanging leg raises if you can.
Thanks 👍