What movements would you suggest for hip flexibility, knee mobility, and ankle strength? Also, anything used to train shoulder posture for a better chest?
What is the best diet strategy during a period of time when you can't get in the gym regularly? Long vacation, birth of a child, injury, etc. Deficit, maintenance, or surplus? Macros?
Advice on training with young kids/baby- presently getting stuff done with short workouts/split sessions - have you had any clients get good results with this method spreading sets/volume across multiple short (20-30min) lifting sessions with just couple warm up sets during the week? Access to pull up bar & olympic barbell/dumbells in garage.
What movements would you suggest for hip flexibility, knee mobility, and ankle strength? Also, anything used to train shoulder posture for a better chest?
Can’t go wrong with single leg work such as front foot elevated reverse lunges, split squats etc.
Gonna need to focus on mobility work daily in addition to your lifting sessions to see real changes.
Shoulder posture for a better chest? More upper back work in general.
Then get stronger on all your horizontal presses and your pecs will grow.
What is the best diet strategy during a period of time when you can't get in the gym regularly? Long vacation, birth of a child, injury, etc. Deficit, maintenance, or surplus? Macros?
Definitely around maintenance levels man. Cutting/Gaining doesn’t make sense at this point.
Keep protein high at 1g per lb of bodyweight and manipulate carbs and fats to fit your maintenance calories.
Right on, thank you.
Is there a point to going on maintenance for a few weeks between cuts and bulks, or can you go between bulking and cutting without it?
When coming out of a cut it's smart to reverse diet.
Add 150-200 cals each week until you reach a slight surplus.
Bulking to cutting you can go straight into a deficit no problems.
How many exercises should I do per muscle group per day if I want to build muscle. For example; chest day today. Should I do 3-5 different exercises?
Also break time between sets?
No more than 10 sets per muscle group each training day. So I'd pick 2-3 movements for chest max and train them hard.
Example:
Bench press - 4 sets
Dips - 4 sets
That's more than enough.
Rest times - 3-5 minutes for big movements, 2-3 minutes for smaller isolation work.
Is 1 minute rest between sets enough?
Advice on training with young kids/baby- presently getting stuff done with short workouts/split sessions - have you had any clients get good results with this method spreading sets/volume across multiple short (20-30min) lifting sessions with just couple warm up sets during the week? Access to pull up bar & olympic barbell/dumbells in garage.
Definitely can work.
Short intense sessions where you train to failure are a good idea.
Just cut back on overall volume. Eg - doing 2 sets to failure instead of 4 for an exercise.
Then get what you can done in 20-30 mins!