Jeff Alberts “The Godfather” 2019 Contest Prep | Sustainability in Bodybuilding | Exercise Selection

Jeff Alberts “The Godfather” 2019 Contest Prep | Sustainability in Bodybuilding | Exercise Selection


Yo what’s up?! Dr. Swole here, MD
bodybuilder back with another interview in my ask the expert series today I’m
joined by Jeff Albert’s who is the infamous 3d MJ godfather of natural
bodybuilding he’s an amazing resource and coach he’s been competing for 33
years he has two pro cards and natural bodybuilding and most recently placed
sixth at the WNBF World Championships at the age of 48 today we’ll be talking
about his 2019 contest prep season and picking up some practical tips and
advice on sustainability I’ve learned a lot from Jeff he’s a great resource
let’s get right into it I just wanted to say that out of all the bodybuilders are
online Jeff you’re the one guy that I follow most closely on Instagram
stories man you’re too nice thinking so yeah this guy’s amazing resource and
today we’re going to talk about your 2019 prep job so first of all I just
sort of wanted to let you open up start off with sort of when your prep started
the general course and the shows that you competed in okay yes this this might
take a while because it was it was a long prep but yeah we’ll see how well we
can do here so it started back in September of 2018 and it ended in
November of 2019 so we’re talking like a 14 month prep and I know a lot of people
are gonna look at that or hear that think oh my gosh that’s crazy how did
this guy prep for so long but it was more like a lifestyle then it was like a
linear hardcore approach so it was you know having some phases in there where
you know holidays you know birthdays anniversaries you know date nights with
the wife like I partake in a lot of those life events and that meant you
know deviating from your diet here and there so I tried to stay as balanced as
possible through the process just from past history for doing this you know
like you said for shit I’ve been competing since the early 90s and I used
to have that hardcore mentality hardcore pro
you know back when I was younger and it wasn’t always conducive with life it
kind of meant like sacrificing relationships and things like that like
you know that sacrificed to win at all cost so it just wasn’t you know let’s
say the healthiest lifestyle to partake in so this this prep I wanted just
basically kind of just not so much coast but pick my spots when to push and when
to pull back so it was kind of like more of a like I said a lifestyle approach to
to prep but it did have its moments where I had to dig and I did have
stretches where I was was that hardcore bodybuilder but I had plenty of you know
stretches to where it’s like you know I didn’t want my wife hating me let’s say
you know because I was just so focused on the prep itself so that was basically
the length of it kind of the approach and style of it and we can always dive
deeper into the nuts and bolts you know in between you know the timeline there
but but as far as the shows I did five competitive shows and two guest posing
so seven shows in total the guests posing that still to it very seriously
you know I just kind of factor hey people are paying money to see these
shows I don’t want to show up not in shape I don’t want to you know go light
on my posing or anything like that so I made sure to peek the best I could for
those so in a sense it was seven competitive shows that’s how I kind of
approached it it started in July of 2019 as my first show was the California
muscle mayhem and then it kind of ended at the wbf worlds like you mentioned
earlier and I did three wmds shows and I did one ng a pro show and I did an NPC
show which is a non tested show has a natural bodybuilder and I still held my
own there so overall that was a it was a fantastic season like like you said at
48 I definitely sixth you know as far as my
expectations I definitely I think exceeded themselves pretty happy with it
out everything through now mm-hmm yeah and you looked amazing compared it
even compared to like your bright prior seasons yeah
take pride in that like I take pride in the fact that hey at 48 I prove to
myself and I think I proved a lot of people that you can still make progress
you know deep into your 40s yes sure not as fast as progress is that once was
like when I was in my 20s but I mean just you know being able to improve it’s
yeah I mean it’s like no because a lot of people think like that at 40 years
you know he’s at the 40 year mark people think like your testosterone just drops
and you can’t build muscle anymore which is so untrue so it’s just kind of a nice
a nice token you know as far as outside of the shows like hey look look what I
could still do at this age and I’m gonna still prove to people when I’m 50 I’m
gonna get a little better so yeah a little bit more nuts and bolts just for
the listeners Jeff recently did an interview with Steve Hall on provide
stronger so I apologize for any overlap but I just want to have some of the
basic stuff here covered what was your starting any weight and sort of the rate
of weight loss and did that change of different parts of prep sure so yeah I
started out about 203 I think it was pounds and I ended I think the lowest
weight I saw was a 168 on my stage weight it was anywhere between 170 172 for most
of those shows the rate of loss is like I said wasn’t really linear like the
first like from September 2018 till around December of 2018 I’m more or less
drop 10 pounds just by cleaning up my diet a little bit and kind of just you
know you know when you first started out you could lose a lot of water weight you bloat so the first ten pounds it was more or less pretty easy then after that
it took a little bit of a diet break through the holidays gained a few pounds
back and then in January of this year so when I started to basically kind of get
more in that prep mindset mindset and for me I typically shoot for about a
half a pound a week what I’ve learned through pass preps like anything more
than that my physique usually is smaller like
in 2009 when you know shooting for that pound pound and a half rate of loss
every week I got on stage at about 160 pounds and in 2011 I changed the
approach I extended the diet out longer so instead of prepping for you know 28
weeks I think it was in 2009 with not too many diet breaks in not too much
refeeding the approach in 2011 was let’s extend the weeks out so my thought
process was I just keep getting better you know mm I kept getting better every
week so I’m like hey let me just extend the diet out in 2011 but this time let’s
incorporate refeeds and diet breaks and I got on stage ten pounds heavier mmm
and it was kind of unheard of at the time because people were like wow Jeff
was 38 when he won those pro cards in 2009 and at the age of 42 years later he
gets on pro stage he’s 10 pounds heavier so of course everybody’s like two two
things came to mind like oh he had a great offseason he put muscle on how did
that happen or hey this guy’s maybe taking something he shouldn’t be but the
truth is the fact that in 2009 you know up to that point my diets were very
assertive and I said no diet breaks the rate of loss was pretty fast so I was
basically just eating away at muscle throwing those preps and then 2011 it
was like aha moment like okay if I diet a little more slowly eat a little more
food and just retain a lot more muscles so I think combination of maybe maybe a
little bit of muscle gain probably not a lot in between those those seasons but
more or less the way the diet like the approach was just a more conservative
approach I retained a lot more muscle so that was a big difference so I’ve kind
of learned for me personally through trial and error that you know losing
about a half a pound a week rate is the most ideal for me but like I said it
wasn’t linear through this prep like I had moments where I actually had to
double that rate so leading up to my first show the muscle mayhem it was 3d
MJ’s 10 year anniversary that was kind of the show where we kind of met and you
know formed you know what we now know is 3d
MJ so I really wanted to be on stage because Eric helms was prepping he was
gonna be doing that show so I wanted to make it to that show that was a little
behind I was like about eight weeks nine weeks out from that show and I was I
knew like if I didn’t start to push a little harder that I wasn’t gonna be
able to make it to that show in good enough shape so I brought Eric Helms on
I’m like hey Eric you know I want you to keep me accountable so I was checking
into him once a week and we basically doubled the rate of loss so we were
losing that about pound a week sometimes we get a little bit more but more or
less was just a pound a week for about eight weeks and it felt like prep at
that point like prior to that you know more of a lifestyle like you knows
Monday through Friday I was dieting pretty hard but didn’t sorry Sunday I
get a little more relaxed and eat a little more food have glass of wine with
my wife or whatever but that eight-week stretch it was kind of reminiscent of my
hardcore days it was like okay we’re staying on point and we’re grinding
through and we got to that first show in decent enough shape to to be competitive
on stage and I had a great time but yeah that was more or less like the the rate
of loss was like gunning for the half a pound but there were stints in there
what I had to pick the pace up a little bit yeah and it’s interesting I think it
was one of your Instagram posts or something where you were speculating you
compared your your stage look this season compared to one of your prior
seasons and you would make visual progress and you were expecting as to
whether you had gained a lot of muscle versus just learn to retain muscle
better during prep as well yeah yeah because in fact you’re in like I think a
lot of times when we think offseason with you okay we’re going to put muscle
on then we’re gonna increase the stage weight the next go-around but sometimes
it’s like it’s more visual because you can let’s say keep the same body weight
like for me and for my instance like I’ve been 170 each of my last three
seven it’s three seasons but each time I look a little bit bigger and a little
bit harder so I think it’s just a combination of you know maybe you’re
picking up a little bit of muscle in between seasons you’re getting better
retaining muscle and I think the longer you train you know for whatever reason
I’m having scientific evidence but as we get older it seems like our muscles just
keep looking denser like more mature I don’t know if it’s like the thinning of
the skin or it’s just something within the muscle just gets grain here it’s
hard I don’t know like no one has really been able to tell me you know hey this
is what exactly happens with that but if you take Jeff of 20 years ago and Jeff
now you know I look far denser although the bodyweight stage weights really not
too much different yeah but think I was skinned it’s because we all get older
and discovered tilapia tilapia yeah I don’t need to think I copy it once this
season maybe it was all the canned chicken maybe that was a joke for anyone
okay so and then I asked what were your and macros and how is that compared to
your offseason macros so yeah ending like on the last digging phase where I
was kind of like at the very lowest settlement calories were anywhere
between 1700 and 1900 and that would kind of like I would flex within that
like based on adherence so if there was days where I felt pretty good like you
know I wasn’t like over-the-top hungry I feel like I dig a little harder than all
say okay let me take it to 1700 today yeah but there was days where was like
man I’m ready dude I’m ready to eat my wife here so I’m like I’m gonna keep my
calories it’s 1,900 just to kind of take that edge off but that’s more or less
where though the lowest calories are at protein like on average it was anywhere
between 160 170 grams and a lot of people freaked out on that because when
I started to prep like I said I was like over 200 pounds like oh that’s under a
gram per pound but I kind of just look at it like my lean body mass is not 200
pounds right so you know on stage I’m 170 so lean mass I’m probably somewhere
in the neighborhood of the high 150 so protein up you know 160 170 is still
about a gram per pound and then my fats typically are pretty low and the reason
for them being low like anywhere between 30 40 gram
most day sometimes I would go lower for it here it’s reasons because when my
carbs get a little on the lower side then yeah I’m ready to eat my wife like
I said and that’s just some it’s just triggers binges like I know myself
pretty well now that if I have low carbs for a string of days adherence isn’t the
greatest where I know if like if I drop my carbs are fats down rather and I have
a little more carbs than I can stick to my diet a little bit better so that’s
kind of how the macros war but the calories like you said very low at the
end 17 1900 and then now in my offseason they’re probably 3,000 3,500 on most
days so yes it’s pretty significant difference and I’m already feeling way
better here we are like four weeks post show today and I’m feeling so much
better than it was at the end of that prep yeah and then I know you do repeat
how are you setting those up so the refeeds you know most of the time
they’re too weak auto regulate them a lot so like in general it
was you know there were stents where I was twice a week and you know fats would
be similar to the low days I keep it on the lower side they would kind of bump
up naturally just because more foods coming in but they would rarely the fats
would get over 60 grams on a refeed days and carbs were anywhere in the
neighborhood of between four to seven hundred and protein would be roughly the
same it might take up a little bitches naturally because there’s more food but
yeah it’s a huge difference four to seven hundred I know people are playing
like well how do you know but what to do you know hi so I look at right of
progress like okay what did I get this week as far as like fat loss you know
weight loss in general and if it was slow then I would err on the side of
keeping it smaller on there refeeds but if I felt terrible like it was just a
week where you know just energy level wasn’t really great let’s say
performance in gym wasn’t really good it just in general is just very very
fatigue then I would go higher on the tree feet so I would eat more to kind of
you know basically recharge the batteries a bit
and even if let’s say those larger refeeds kind of spiked the weight up and
you think like okay that’s gonna stall progress a little bit then I would just
basically say okay the next week stretch you know a set of five low days maybe I
need to push it out six low days or seven to get the progress I was looking
for but what’s important is that I needed like those moments where you’re
feeling just like like shit like you definitely need to recharge the
batteries a bit and with kind of a long prep that I had it gives you those step
that ability to make that adjustment whereas if you have a short time line
and you have to get to an you know a time light that’s really short like that
show date and you don’t have a lot of time and yeah it’s like no matter if
you’re feeling good bad or average it’s like you have to keep pushing so
sometimes people’s in product doesn’t look as good on stage because they’re
just like me back in 2009 you know just basically be an overly assertive so
that’s kind of how it more or less how my approach to refeeds are a lot of it
was a lot of regulated on that eight-week stretch that I talked about
earlier where we had to kind of dig a little bit harder then yeah I was
thinking more or less to like four to five hundred grams of carbs like and it
was like some some weeks was just one refeed a week you know to get that rate
of progress that Eric and I were looking for but that eight-week stretch was was
hard it wasn’t easy you know so again like if I had more
time like if that shows extended out another four to eight weeks then I could
have been a little bit more methodical you know with uh with how I oughta
regulate those refeeds ya know I really want to delve into this because I find
this interesting way of how you set up your macros on that when you post your
Instagram stories and share your macros you’ll have ranges and you I know you
just mentioned that you sort of go by how you feel but how how specifically do
you navigate these Auto regulated sort of
sorry not but macro ranges throughout just everyday because I know for myself
at least on my load days everyday I’m s lick starving you know like and if I
had a macro range I probably always be wanting
to go to the higher side on low days yeah so the thing is it’s like there’s
other things outside of like having calorie range like food source like food
source can help with satiety you know where you kind of eat in your
day will help with satiety so there’s other other ways to kind of help curb
you know the hunger levels it’s when I coach like let’s say athletes that are
in doubt say their first prep I’m not gonna give them ranges because like said
even because let’s face it you know prep you’re gonna be hungry right it’s like
what we’re doing is we’re in a controlled starve so you have to expect
you’re gonna be hungry throughout it so mindset is huge like you have to embrace
the fact that you’re going to be hungry I think if you start having that
pessimistic mindset around it where you’re getting like okay you’re trying
to find ways to not be hungry you’re just going to end up creating more
stress for yourself because you can do all the food manipulation you want like
you know changing food source and changing your times like yeah we want to
try those strategies to help but in the end you’re still gonna be hungry and
you’re spending now a lot of energy throughout your day food focus is trying
to find ways not to be hungry so sometimes it’s better just say you know
what let’s accept it and just move on with the day but yeah I mean it’s one of
those things where you just cut you just kind of have to have that mindset to
kind of get through it what was your original question because my mind is
like yeah right yeah I guess in terms of this autoregulation within your macros the
is there a criteria like you wake up and look at yourself in the
mirror and look at gauge how flat you are or how you’re any sort of
it’s not that it’s not more like less visual it’s more like okay how am I
feeling in words my hearing set and the calorie it’s not like I’m having let’s
say I having an athlete said go let’s say 1,700 calories is a low and then
it’s like 2,200 it’s more like like for me like I was 17 and 1,900 calories so
we’re talking a 200 calorie variance and if you think about it over for meals
that’s let’s say if you were to go from 17-1900s only 50 calories each meal like
that’s not a lot of calories and it also to pay my levels too you
know so you know some people are always going to be very static with their
activity it’s gonna be kind of dynamic so I also know to like if I had to do
something let’s say with my son I have to go to the park and play or whatever
then you know if I’m feeling hungry I’m gonna have to do all this extra activity
then I can err on the side of going higher on those calories but I’m not
gonna let let’s say just because I’m hungry dictate oh I need 1900 calories
is more or less okay we’re seeing it word of my energy where’s the energy
needs at and things like that and if it’s like visually like I’m looking
terrible then it wouldn’t be like hey let’s eat at 1900 okay maybe I need a
refeed or two you know to get the glycogen back up and recharge the
batteries haven’t looking better so but again it’s not something that I would
recommend to like someone who’s prepping for the first time or maybe even the
second time it’s more for like people who know that body a little bit better a
little more advanced like well some of my athletes that I prep two or three
times I’ll roll with these ranges versus like having very hard rigid macros like
for you like if we just start prepping together today I try to give you like
more rigid numbers to hit versus like giving you these wide ranges because
you’d probably just be a big stress ball trying to figure out okay when do I eat
low when the white guy yeah as as you move through time with anything in life
as we get more experienced than we kind of know where our boundaries are ya know
that’s really interesting in it’s something I definitely want to emphasize
with the listeners it’s cool to see as I’m sort of progressing through this
during myself and this is for this prep I’ve been sort of doing the auto
regulated repeats similar to you I repeat on the weekend and I actually
basically go on track and just sort of eat how I feel and as long as I’m
hitting my protein and then hitting my target weight loss for the week and I I
just find this kind of approach is a lot more flexible and sustainable and I sort
of all want alert listeners to the fact that as bodybuilders we don’t need to be
weighing every single meal on a scale for the rest of our careers and or at
least tracking things so rigidly and that at some point you’ll you want to be
looking for that level experiment experience where you can move away from
really strict numbers yeah no doubt I think – it’s like it’s kind of like
where were you what was the goals are where you’re at and within that timeline
in context like sometimes you do need to be a little more rigid but other times
not so much like for me right now this week I say okay I’m done track II know
I’ve been tracking for 14 months I’m kind of I’m done with it but with thirty
years of experience you know more than thirty I kind of know more or less what
a chicken breast looks like you know so it’s this kind of depends on you know
the situations be I agree was kind of easier there yeah now going on to the
activity what you were mentioning what was cardio like for you so cordial
what’s interesting is cardio in the past has always been kind of like hey Jeff
let’s jump on this recumbent bike and pedal and keep track of time like the
intensity level is always kind of the same typically it’s like lists so
instead of tracking it through let’s say calories I just tracked the time because
the intensity was always the same so if I need to adjust cardio up or down I
just suggest the time or the number of days I do it whereas this prep I decided
to track steps instead because it’s you know it it’s an easier and more I guess
you could say that as far as quantifying activity level it’s a little more
accurate then they’re not tracking steps because you some days like deep in a
prep – and like energy levels get low food levels get low most people tend to
get a little more thorak so overall activity kind of goes down like just
sitting in your chair like if you have good energy you got good posture but
yeah when you’re deep in a prep your food levels low like your posture may be
not as good so you’re not fighting gravity as much so you’re bringing less
calories so keeping track of steps was a good way to keep me accountable as far
as staying active especially when food when I needed let’s say dig a little
harder and get those calories lower so it was more or less I it was you know a
step count through the prep I did get an injury a walking injury
I got tibialis tendon I just like really severely and I had to stop walking so I
had to go back to my recumbent bike and the way I kind of equated that was like
30 minutes on a recumbent at the pace I was doing it was like equivalent to
about four or five thousand steps so I was just equated that way not so
whatever I lost through walking I picked up with a bike but that was kind of like
more or less what I did for for cardio so it wasn’t like I need to burn for no
calories on a on a treadmill or something like that it was more or less
let’s keep a track of steps I’m so on average when I first started in prep it
was like my average staff counselor three to five like an all-season so I
had at one point my prep that eight-week stretch leading up to the first show got
as high as 18,000 like six days a week okay and that’s what basically killed my
shin and then after that you have to go back to the bike so on the bike give it
a be anywhere between five six days a week 45 minutes to an hour each session
that was more or less my cardio but like no hit cardio or anything like that like
I’m not a fan of it just because it’s it’s very demand not that it’s not
productive like it can be productive but I think we both know it’s like very
intense and for me it’s like it just takes too much energy so wipes out my
weight training performance like I just can’t recover from hit and all the way
training and all that so it’s not a really big fan of hits just for that
reason yeah and then coming back to the
non-linearity of your prep sort of when did your macro drops happen and how did
you get those drops yeah what’s interesting is that I didn’t
change my calories through the entire prep from what how hard like they were
anywhere we like I oughta regulated those low days like I’ve mentioned so
they would be anywhere between 1,700 to 2,000 the entire prep so you know there
was stance where there was like maybe some days at 2,000 some days at 1,700
and really the biggest change like the biggest thing I was adjusting
outside of those those lower calories was the refeed days so I would progress
well between 1700 to 2000 it was just more or less when do i refeed how much
do i refeed so that was like the biggest thing I was adjusting outside of like
okay when I adjust my overall macros so that was kind of like interesting was
that you know it stayed fairly linear as far as those those those lower day
macros through the entire prep towards the end I did the last 10 like probably
– we should say two weeks there I had that lower calorie days I kept it more
or less you know at two thousand actually started to increase food a
little bit ending in two worlds just so I didn’t look as flat and depleted
because towards the end of my prep what I learned looking in hindsight now this
what’s beautiful about hindsight as you can see really clear it’s 20/20 vision
so now look at in hindsight like I accept prep was probably about two
months too long the last two months you know there was
some issues like going to I went ahead to Mexico trips got sick on both of
those trips so it made it hard to train my body was already in the depleted
state so getting sick really didn’t help my cause so I didn’t notice like I
looked a little on the flatter side depleted side on the last couple of
shows I did so that was yeah so that was like one thing I did learn and take from
this prep was like okay next time around one let’s not have these Mexico trips
like let’s not look to long distance trips back-to-back labelled Kotori or
four weeks before worlds and let’s not diet as long because I’d learn I think
is that when you’re in a very lean state like that like the longer you stay in it
like you get you look good to a point but then at the longer you’re there it’s
just really hard to maintain a healthy look as your body’s like second survival
mode at that point I mean I even had a athlete that that was prepping you know
we had similar paths we kind of started our preps and similar in the similar way
and we ended up we both did worlds and the same thing with him like his earlier
shows he looked a little bit better than he did at the end
so that’s something that I think Eric and I talked about that yeah we need to
probably make sure that you know our athletes aren’t prepping for extensive
periods of time mm-hmm yeah did you take dive brakes and when were those this is
more auto regulated like I did like in general I didn’t say okay every eight to
ten weeks let’s take a diet break is more or less more Auto regulated so it
was more mainly around like like sentient well at the end of 2018 it was
a diet break like I think like a week and a half two weeks around the holidays
and then it would be like you know other holidays might be a day two days three
days I took a diet break after the first show I did in July that was like a four
day diet break I’m trying to think of when I did another substantial one would
say it was might have been after like two or two shows like a couple of shows
down the road I think that’s a good another way I was after the NGH pro show
that I won in September I took a little bit of a diet break there like a two or
three-day diet break and that’s like those those thigh breaks weren’t like
hey let’s keep the fats low it was more or less hey let’s have some pizza and
chocolate cake because I just don’t approach oh you know so some celebrating
some a decent amount of calories coming in there and then I would just kind of
get back on things like a couple days later enroll on so it was more Auto
regulated it wasn’t like you know kind of like what you hear out there with the
start a you know every eight to ten weeks like with my athletes it’s a
little more rigid at times like okay we’re gonna take these diet breaks every
eight to ten weeks but even with my athletes sometimes it’s not a regular
like we’ll get you know in a week eight nine or ten a prep but if things are
going really well like they feel okay or progressing really well they’re looking
great then hey let’s let’s keep pushing out you know we don’t need to take the
diet break yet we’ll push it out but yeah taking them every every so often is
a good idea you know just to recharge your batteries you know physically it’s
a good idea but also mentally emotionally it’s nice to kind of take a
break away from it yeah but you have a mental aspect really
helps a lot the mental part of prep is huge like in my opinion that’s like
that’s where a lot of people have a harder time versus let’s say the
physicality may yeah we’re gonna be hungry tired at times but it’s like the
mental drain it takes on you 15 gears a little bit what did your training look
like terms of your split and volume sure so it kind of changed throughout the
prep very dynamic just based on kind of where I was with with energy and
recovery aches and pains but the like the structure of my training like the
the foundations its upper lower split so you know upper lower off upper lower few
days off that was kind of the basis of it and that’s still the basis I like
I’ve been training that way for like ten years now just because it’s so flexible
with life you know when you have an upper lower split you can easily flex it
around life so that was kind of the basis the foundation but what changed a
lot with my training not so much volume volume and the add volume would change
like if I was feeling really rundown and drained and I would say okay I’m gonna
go on the low side of volume if I felt really good you know good energy I can
do an extra set of two you able to do it but the most change that I saw with the
training was exercise selection just because of aches and pains and I did
pick up a couple of injuries through that prep I tore my poor PEC doing heavy
rdls so I had to switch out our DLC like hyperextensions you know Smith machine
hip thrust you know I had to find other ways to hit page outside of our DL and
deadlift ages because I had that injury and of course having had torn upper PEC
then I had to figure out how to Train chest without tearing my my chest more
so I was like okay I can do a decline Smith bench like a pin press to shorten
the range of motion so I was doing that for a while so the big thing was just
like you know changing exercises to kind of benefit the stage of prep I was in so
obviously when you have more body fat on you you’re a little more pliable so
early on in the prep I can get away with a heavy are
but I didn’t listen to my body well enough in Sigma and you know those
warning signs ahead of time because I was feeling a little bit of strain like
in my upper traps and things like that like I should have like known at that
point hey okay this is gonna be a little crazy either one I need to look maybe
lower the weight down going higher rep range on this RDL so it’s a little safe
here because because you know my body fat levels are getting lower leverages
were getting not as advantageous so the risk for injury was kind of going up but
I was ignoring some of those signs and I got injured so you know it’s trying to
stay on top of like modifying train in a way to stay safe because we’ve become
most people not everybody but we become less pliable you know the leaner we get
and I think that’s you know like those heavy deadly squats those types of
things yeah that that’s basic basically what I kind of threw out there I’m
probably like halfway through the prep and beyond like it was just none of
those heavy heavy compounds yeah I think this is something I I think a lot of
liquor struggle with is that when we’re guiding we have trouble with our big
heavy lifts and our egos are so married to the hose numbers you know like you
really want to squat and deadlift and yeah about your numbers and when things
start eroding it’s hard to let go yeah I don’t know about you man when I get it
pretty lean it’s like I don’t want to get under squat bar it’s like I just
like oh this feels terrible and but yeah or he goes it’s like well we have to
squat because the squad is like the king of lower body exercises I know you can
do a leg press to hit your quads you can do ladies inches in your quads you do
delayed curls you can do hip for us you know RDL or or whatever pull through is
for glutes like there’s other movements that you could do that are safer you can
still get effective volume in there and then that way you’re not injured because
last thing you want to do is like get injured or have aches and pains because
that’s basically gonna erode your physique even more and then when you get
on stage it’s you know you’re just not gonna look the part and that’s what
derailed my prep in 2017-18 was was injuries it was just like okay I never
made it to the stage and that was man that was a UH opening you know I
felt like I was a failure but the failure actually helped me get on stage
this year this is their that was the reason why I made it in 2019 was because
of those failed preps now something I want to ask was when you make those
substitutions like switching RTLS or you do like with ham race type exercise did
you change the volume like did you have to increase the number as to get the
same amount of stimulus or was your volume changing Pro prep so before I
even answer that like like pathetically like think about what it takes to
actually see atrophy like a trophy would probably happen in what three or four
weeks maybe if you stopped training all together so that gives me peace of mind
knowing okay if I go from an RD L and now I go to a hyperextension I’m still
training the musculature so the only way I’m gonna see muscle losses if I don’t
trade that musculature at all so basically it was like okay three sets of
rdls Islands okay let me do three sets of
hyper extensions and just to make sure that you know the intensity is where it
needs to be so that way you’re sure you’re creating stimulus on the muscle
so that’s how I met my mentality it was working and of course it’s nice when
Eric helm says hey you know they can do already let’s go to hyperextension you
get reassurance from somebody but I already know from past experience that
you know the only way I see atrophy is when I start training and that’s most
people I mean you mean we’re not gonna all of a sudden wither away because
we’re going from a squat to a leg press a hip thrust in a lake girl like it’s
just just not gonna happen yeah I think that’s a really good thing
for people to keep in mind is that it’s harder to lose muscle than you think
yeah it takes a lot actually yeah so so I’m just gonna be peace of mind a lot
even in the offseason I’m like okay just because it’s offseason and now my food
supplies higher doesn’t mean I have to go back to our DL I enjoy doing our
deals but if I stick to let’s say the same movements from prep and I just all
of a sudden your food level goes up like if you held on to all your
during prep like a good chunk of it even what’s it say the the exercises that you
might have thought might have been suboptimal but they’re really not but
let’s just say that was kind of the mentality I think of now okay you’re in
a depleted State in prep you have lower calories your body is in less pliable
state and you’re just kind of hanging on by a thread in general come out of prep
now sudden food is way up you’re gaining you know more body fat now you’re
becoming more pliable and usually even if you stick to the same movements like
they’re gonna be that much more productive just because you had your now
and more of a a surplus versus like obviously a deficit so again it’s like I
think people like they just get like very insecure if they’re not doing the
quote unquote what the general recommendation is as far as hey the
squats the deadlifts these big lifts are like the king of exercises for me what
I’m learning is like not you need to do what feels comfortable will feel safe
what obviously is effective but and what you enjoy because if you’re doing those
three things over time you’re gonna be able to sustain yeah yeah so now I also
want to talk a little bit about peaking so I know you talked about this with
Steve and that you actually had different approaches for different shows
and I wanted to ask it now in hindsight you have any insights into your how your
body works for for that man I I tried a couple different things like we talked
about on Steve’s Steve’s podcast and I think well you know it it’s kind of
interesting because you might think something works well for a show like you
do a show like okay that worked great I peaked well and then you go into the
next show you try to duplicate it which I tried to do and it didn’t work the
same it was almost like why didn’t that work like it did a week ago it was just
interesting I think a lot of it – it’s like the lead-up to your shows like
depending on like you know sometimes you might be doing some hard digging maybe
you’re not maybe you’re eating up into shows so really like the lead up I think
can impact as far as how we peak but it’s to me it’s more art than it is
let’s say I think a lot of us want to think like
oh it’s it’s science like there’s this special magic formula to it and not
really so I’ve had preps in the past where like I’m gonna have like okay I’m
gonna load up heavy on carbs and you know G yada yada yada and I’m like yeah
that we’re great and then I’ve had other Peaks for I’m like you know what I’m not
gonna change anything I look great a week out I’m just gonna do this ain’t
like keep might keep my macros the same the entire time water the same and just
going to a show and just you know put some Tanner on impose and I’ve looked
great that way so it’s just you know general it’s hard to kind of say what is
like the quote unquote does peaking method and for me over I’ve done close
to 40 shows now I think somewhere in there and I still haven’t found like the
perfect peak yet but I will say what’s really important it does think I do
think has a huge impact on how we look is like stress levels what I’ve noticed
with myself em’ly athletes is when I’m a little more
high-strung then yeah my body just doesn’t look as well it’s a little like
little blurred and I think just like cortisol levels get jacked up we hold
some water up so I think trying to stay very like poised through the that last
week heading into a show like for me when I travel this shows I like try to
make sure I get there and like two days in advance so I can get like everything
situated the hotel the food like it everything just lined up so that way on
Friday day before so I’m just really chilled you know going about the day
really relaxed I don’t think it does have a pretty big you know impact on how
we look but yeah I tried different things to prep like I went in with like
okay let me Jack my water up real high and I said hey let me cut some water
down and you know as I get that’s interesting is I get deeper into my
offseason I keep looking back on the photos and trying to assess these like
still trying to figure out where I peaked well the that I did and I keep
changing my mind like on Steve show I said hey I did look as good at Worlds
but now that I got the professional pictures back and study I’m like
actually look pretty darn good at Worlds and for worlds it was the day before the
show I had about 800 grams of carbs like I really went heavy load yeah my water
intake was about 2 gallons that day went your little heavier on the water sodium
level i jacked way up purposely to try to you know make sure i was nice and
full and I picked pretty well and actually like I actually look better
than I thought I thought world that looked my worst when I was talking with
Steve and like I said the like when you look when you try to assess these pigs
to like if you think about it you’re gauging it off
the pictures that you get back or the video you get back stage lighting plays
a huge role in how we look on stage and then as far as like camera quality to
who’s taking the photos the kind of cameras do they have like all that plays
a huge role so when I look at like some of the earlier shows like like I peaked
really well for guest posing in Washington well the photos I got back
there were taken from a cub smartphones mmm you know so I’m gauging the
smartphone versus the world’s I don’t know what kind of cameras that use that
world’s but there were really high quality cameras and the lighting was
different between those two stages so it’s like did I really peek better at
the guest lesson than I did at Worlds or did it so it’s really hard to say
exactly you know what method might have been better or not because again it’s
like you’re using you know all these different aspects it’s trying to assess
it but I think in general like every show I think I peaked pretty well and
the methodology was was very similar the MPC show I did play around with water
manipulation a little bit I wanted to cut water down like my usual it takes
about a gallon a few gallons a day so I went the day before the NBC show I went
about three-quarters of gallon somewhere in there so I cut my water way down and
I thought I peaked well like I’d look harder and again it’s like but I have
like a world’s I’m like well I look better there and is it the pictures I
don’t know so it’s hard to say you know exactly I wish I had I wish I had a
finite answer for everybody on that just don’t yeah exactly yeah I think this is
a really in interesting little phenomena in
bodybuilding because everyone has such strong opinions and a lot of people
think there’s a real science and they figured it out and this comes to where
you talk about the art of bodybuilding and from what I’ve seen or my thoughts
on the literature like I don’t think we’ll ever really understand this
physiology to that granularity you know like because speaking is such a short
period of time and it’s gonna be virtually impossible to design some sort
of study where we actually get that kind of data and it was interesting I was
listening to a podcast recently with Chris Osito on it who for the listeners
as a pretty famous bodybuilding cochise key coach Jay Cutler and a bunch of
other of the famous guys but he was he was talking about how yes he Peaks
people totally different for every field just depending on how they’ve been
looking leading up into it yeah and which ties into sort of your your
thought on sort of your state before the show
depending on how you should approach it and he he shares a story of one of the
podcast bodybuilders who they were it was like the day before the show and
they were travelling and they show up to some grocery store looking for their
usual foods and they couldn’t find the usual carb up whatever oatmeal probably
and so Chris Osito just walks over to the bakery and comes out with this
massive cinnamon bun and says eat this okay
I definitely like Pete great and like won the overall or whatever yeah yeah so
essentially like I am for one of my show like in general that’s kind of my
thought process with a lot of my athletes is like leading up okay how are
we looking leading up how do you look around these refeeds because that’s
pretty important to see if we’re having refeeds
are you looking better the day after two days after do you look better before the
refeeds so getting this data collected ahead of time kind of gives me clues as
to how to set that peak week up so in general I try to keep things very stable
and consistent with what an athlete is doing
you know with that lead-up like I try to just maintain that through peak week so
there’s no like oh crap we did something totally different and all of a sudden
you look terrible you know so it’s more or less I try to keep things very stable
but what’s interesting about the peaks that I had personally like I remember
after the what show was it it was after why I can’t remember what show that was
but my wife and I we had we went out and I had pizza and of course pizza super
salty and all that and the next morning I was like well shit why couldn’t I look
like that last night you know so I was like okay in my mind I’m like okay was
it was it more carbs from the pizza was it the fat was it the sodium like all
these things were that kind of figuring out and then I think like hey what was
the lead-up into the show I’m like okay how can i maybe duplicate this so my
wife is always saying hey you look better the night before the next morning
it’s happened twice now why don’t you just eat what you eat kosher the
celebratory meal and have it before the so that’s basically what I did for
world’s I’m like okay look of course I made the pizza so it was lower fat but I
made basically pizza Friday night before worlds and so in my mind I was like okay
I have this pizza the next day and you know looking at some of the pictures
from people’s smartphones like okay that didn’t work out too well I don’t look at
that great but then after seeing a professional shots I’m like yeah I
peaked actually pretty damn well so is it the pizza or was it the lead up like
yeah again it’s just like we really don’t know yeah but I’m very open to
experimenting because in my mind I’m like that’s the only way I’m gonna learn
more about myself as if I go through some trial and there and that’s how I’ve
learned for over 30 years like we can read all the science ahead of time and
in theory yeah it makes sense right okay yes ayan says to do this then I always
look at okay how can I apply that to my situation sometimes it’s not practical
like you take something in Sciences and try to apply it like that’s not
practical that makes me more of a stress ball I’d rather do something a little
less than optimal but if it makes me happier my stress levels are lower them
and enjoy my journey I’m going to sustain it more so that’s kind of for me
personally I’m never fearful anymore there was a
time back in the day where I’d be scared to try things feel like oh shit this
might not work what’s the worst cutting can happen you figure out that it
doesn’t work so you now know not to do that again you know and you move on it’s
kind of like your kid right like you tell your I tell my son hey don’t touch
the stove of course I hopefully he doesn’t touch it so tell him not to but
you know sometimes like well here’s a better story so my ex-wife right yep she
when she was a little girl I remember her dad telling me this story that you
know he told her don’t touch the candle you know she was like intrigued by the
candle it was like like trying to reach and grab it’s like don’t touch that and
of course she wasn’t gonna listen shows she touched it and she burned her
fingers so even though he was trying to reinforce her hey it’s not smart to
touch that candle she still touched it anyway but she looks she definitely
learned after touching it not to touch it again so to me it’s like kind of the
same concept you know with bodybuilding or in life like sometimes you just have
to go through shit in order to find your own answers and I think a lot of people
are just like that’s a lot of questions I get on Instagram constantly is you
know where she’s my volume B do am i doing too much volume am i doing enough
you know how do how do I peak but it’s like how do I know what someone’s volume
should be ahead of time so that’s kind of what I do as a coach like okay let me
in theory let me put your volume you know in this realm but it doesn’t mean
it’s gonna work out it might it might not but that’s place you got to go
through the process collect your own data and eventually you find your own
answers mm-hm I’m on a long rant right now are we still talking about that
right on there just who are just trying to get your homemade pizza recipe now
that’s it yeah it was frustrating us cuz they didn’t have a Trader Joe’s where my
air B&B was so I had a result too bubbly and bubbly let’s say they’re cross that
yeah it’s not as good as strangers maybe that’s why I didn’t place top five
world’s I didn’t have the trader joke hello and it’s legal bogus bogus fault
line in place top five now just talking about the
experimentation thing and learning from your experiences
is there something what would you do differently in a in a neck in your next
season do you think you I know you can mentioned about the length of the prep
yeah yeah that’s that’s hard to say because it’s I kind of think like shit
I’m gonna be 49 in June so by the time I can get on stage I’ll be 50 so it’s hard
to say exactly what I would have to do different I can look at this this past
prep and learn from some of the mistakes I made and you know the major one was
like I said earlier not paying attention to those warning signs my body was
giving me about those rdls like I knew in advance like okay this shit’s getting
hard but I was a little stubborn like it was kind of cool like every week I’m
going in there doing already else right you’re like I’m setting these PRS in my
prep with on our DL and of course you know when you’re sharing things like
that online then you get positive reinforcement from people oh that’s cool
you know hey keep going so I need to do a better job of like paying less
attention to like the people giving you kudos and more like hey just stay in
your lane and you know if your body’s telling you to back off back off
especially at my age you know as I head into Dan the half century mark I’ll be
fifty pretty soon so yeah that’s one thing that I need to do a better job
moving forward but yeah I think the big takeaway that was like I’ve mentioned
earlier like that prep was just a little too long so I think you know the next
time I compete in 2021 I have to kind of make a decision on whether I’m going to
make worlds more of the focus or just hey let’s just do some shows for fun
because that will change the trajectory because the way the season is set up for
wbf the world is always in November the muscle mayhem here in Sacramento
California it’s in July and that’s a big like I love that show that’s kind of
like my home show and so it’s like from July to November is such a long long
stretch so I need to make a decision on whether
you know my focuses world if it’s worlds and it’s of course we don’t need to prep
for 14 months hey let’s start to prep later on and let’s keep my body weight a
little bit leaner in the offseason because that’s one of the reasons why I
have such a long timeline for prep is because I have to shed those 33 pounds
so if I can keep myself a little tighter in the offseason not bencher let’s say
over 195 and maybe take a diet before the diet like we’d like to say which
just means hey let’s do a mini cut before the actual prep starts and takes
some of that weight off ahead of time it’ll make the timeline a lot shorter so
that’s basically the big takeaways from a prep I think from a big picture
standpoint yeah I know you were talking about how your body started feeling
tired and sort of looking that reflecting no your feeling yeah prep is
definitely really tough on the body so that’s just the body but it’s tough on
the family you know putting through those people that you know your loved
ones you know they’re supporting you but I mean when you’re doing it for 12 14
months stretch at the time because there’s a lot of hyper focus there you
know and on my end so that energy you’re putting into that endeavor it’s some of
that energy gets taken away from other things in life so to have 14 month
stretch for that that’s you know it’s not really too reasonable I think so
that’s you know one of the maze and reasons while I’m taking 20 20 off it’s
like one I need a break like my body definitely needs a break but yeah I mean
I need to spend more energy you know elsewhere outside of body building just
to be fair you know to those I love people I love because at my age it’s
like I have put the work in like I have it good enough physique where I can
probably compete every year but it’s just too hard like physically you know
like I said you know this you know I’m those around us I think we have to think
about that – mm-hmm yeah I think a very central part of what I try and educate
people on is that once you figure out something that’s optimal
you then want to make it as sustainable as possible because it life isn’t just
about body and as much as we’d like to be robots
and just living or living our robotic life it’s not really like that
yeah I mean if we really want to get deep with the conversation because like
when we listen to podcasts or we look at the science everything’s about being
optimal but I think when we look at like life like is it really optimal if you’re
like some people they get very obsessive when they’re prepping and they get very
selfish I mean is it really optimal that we’re being an asshole you know to
everybody around us for six months a year so there’s a lot of things I think
that a lot of us don’t see online like alls we see is like we see a shredded
physique we see this person saying oh I’m optimal I’m losing X amount of
weight per week I’m hitting X amount of protein I’m being very optimal to
science look at me I look awesome but we don’t always see the full truths or that
maybe the story behind all that is the day-to-day you know not everybody’s
gonna share like the darker side like I try to do do that to a certain degree
like I try to share like hey this shit sucks you know this is how it’s
impacting this or that like real life stuff so like in my darker days a body
Billy and I talked about that on Lionel quite a bit you know from from the time
I was in my early 20s when I first started competing until I was probably
in my mid 30s it was all about trying to be optimal trying to be perfect and
because of that a lot of my relationships sacrificed whether it was
my ex-wife job you know other relationships
it was just like looking in hindsight it’s like oh yeah it’s like I put
bodybuilding on the front burner and everything else got put on the back
burner so that’s why I stressed now I like it’s important to try to balance
things out and it’s never perfect like you’re never gonna be able to say yeah
my relationships were perfect you know through a prep or and all that like it’s
never going to be perfect but it can be better and I would say like yeah I mean
if anything if you know it’s always a good idea to maybe buy a rose
a dozen roses or hey like get your significant other a cup of coffee in the
morning just to show that hey you still care because sometimes like what I mean
realizing it or just always on ourselves so I think that that to me it’s like I I
just want to put myself out there and show that a we’re human you know we’re
not robots and you know you have to kind of ask yourself if I’m trying to be this
perfect bodybuilder on paper according to XY and Z science what’s this other
part of your life is it suffering because of it and and then this beget
the question is is now there is this optimal or is it may be optimal here so
in the middle so that’s kind of like you know and I think over time if you ask
more experienced bodybuilders you know you’re probably going to get similar
responses to limited ones the answers like you’re gonna get more great
responses than black or white responses mmm-hmm yeah and this is something I
think I learned from you from must have been from a podcast awhile ago but you
were saying that you have this Pratt mantra and part of the first part is
don’t be a dick and that’s that’s my self experience right that was it yeah
it’s not something you know the science didn’t tell me don’t be big I was like
oh shit okay I was an actual dick for the first decade and my body healing
career and some of some of those those like I did win decent amount of you know
division titles and all this you know during that era I don’t look back on
that I go oh man I’ve just I’m so proud of these wins it’s like man I was not so
probably now it’s like this this past contest season like I you know I’ve won
approach so it took second into two other Pro shows took sticks that world’s
like I’m far more proud of that not because of the approach that I’ve taken
and again not a perfect one but a far superior approach than it was let’s say
10 15 20 years ago because it’s like I’m not that selfish egotistical hardcore
body builder that I thought I once was so that like
look back that the accomplishment of this season it’s not the placings it’s
more about the journey the approach the enjoyment that I had like making sure
that was including my family in on the prep so is those things that I take away
as being the most proud because let’s face it you know five years from now no
one’s gonna go Oh Jeff you know hey in 2019 he got six at worlds at forty eight
like no one’s gonna remember that mm-hmm no one no one knows when I won pro cards
or pro titles like no one’s gonna remember all that stuff but trust me you
know your family or whatever if you’re an asshole through that they’re gonna go
yeah that was a time you want that show you’re a dick they’re gonna remember
that you know so that’s what I try to teach others through my platform you
know as well as being a coach with my athletes mm-hmm going along the
sustainability plant has there been any changes to your training philosophy
throughout the years and yeah yeah just in terms of your let’s volume anything
I’ll share a story that changed my approach so up until 2013 I’ve always
been pretty intense you know pretty late let’s get after it you know I’ve always
been like someone who puts out a lot of effort in the weight room I still do but
there’s a lot more control now than there was let’s say prior to 2013 so
2013 I tore my calf and I didn’t listen to my body it was telling me through the
training session that it just doesn’t feel right so when I got to my calf
training I tore my calf I felt like man if I like someone took a
pair of scissors and started cutting through my calf that’s what it felt like
but I basically let ego dictate that training session it was like you know
okay I feel a little off don’t be a sissy keep pushing hard the body was
giving me warning signs and I just ignored it because I knew I was like in
in the middle of the training session like I probably should stop and just
come back tomorrow and train but I’m acknowledges keep pushing well learn the
hard way so going through that calf tear you know it’s a like 11 weeks to heal it
took me about four or five months and we ran there to get back to normal
and like to get my training back up to speed so I lost a lot of time you know
with training and progress and things like that so it just really opened my
eye that from an ego standpoint you know we hot we can’t always like push
ourselves no matter what like you have to it’s kind of a double-edged sword
right on one side of the sword we have to be go-getters and push but on the
other side it can bite you in the ass like I learned so it just changed my
approach to training like it just kind of held me back off a little bit and
think a little more methodical about it and you know I’m still not perfect as
obviously like I said I got injured this last prep but I’ve been doing a lot
better job at it I think – when you’re younger you’re again you’re more pliable
so you can get away with let’s say overreaching at times you know it’s like
or you you know you’re just pushing a little too hard because your body’s more
pliable as you get older that shit starts to catch up to you and you start
to get injured like I’ve now that I’m in my 40s it’s like I hire like every set I
do and this is something I’ve talked about we had just did a podcast with
with Eric and Brad on my prep yeah and we were talking about this like I just
like every set I do now there’s like a little bit of fear in me like don’t get
hurt don’t get hurt so I’m like very mindful of my form my control so I might
slow rep speed down purposely not because hey I think it’s gonna make me
grow more like a more time under tension it’s like know so I don’t snap and break
so I’m thinking longevity and sustainability so sometimes you know we
can read into the science again like okay scientists didn’t train this way
but I look at it more from a practical standpoint like okay how can i train to
keep me safe and what so I can progress over time so that’s kind of like you
know my philosophy now with training it’s more like okay what’s what’s what’s
them going to be the most practical not the most optimal and sometimes when
you’re doing things more practical it ends up being more optimal over the long
haul mmm-hmm oh yeah yeah that makes a lot of
sense and yeah it’s definitely something I
noticed from your social media is that you have you trained with very measured
and controlled technique and and it was – I was watching that story when you
strained her back doing like like like preciously a leg presses and I was just
I was that I was choked mad like I was watching or following your prep and I
thought your form was perfect I didn’t see me yeah yeah I mean it looks like if
you look at it quick it looks like there was wrong with that but what ended up
happening was like the the late press that we’re talking about it’s like a
hybrid hack like press and the way that thing is designed like for me personally
like the way my body fits into it if I put any pressure on my heel like I
try to drive through my heels on that machine it’ll it’ll basically take my
butt away from the backing like my lower back and butt will come off the pad ever
so slightly and so I know in my mind like okay I need to make sure that the
pressure I keep it on my mid foot or my toes or both to keep my back firmly in
place on the padding so that way I don’t get strained well that session that rep
that that’s what happened I drove through my heels too much and it just
stuff like my butt came off maybe I slowed it down and slow speed to kind of
see what happen my book came off maybe a half inch to an inch but that’s all it
takes sometimes and my lower back said no you’re not having it today and I got
injured and there’s also two if I think about prior to that like I slept on the
floor at the airport the night before because I was coming back from the show
and I’d the flight got delayed so I had to sleep on the floor at the airport and
then it was a 6-hour flight so I had like already I was already stiff so two
things I learned from that was like okay you know make sure I drive through my
toes on that exercise and – when you’re traveling don’t do legs the next day
maybe take a day off or do upper body yeah so again it’s like we go through
these experiences we learn if you want to you know think
about you know the experience that you’re in assess it and learn from it
don’t just say oh that was just a fluke that I hurt my lower back let’s let’s
continue to you know train lower days after a long airport delay and hey let’s
let’s drive through my heels on this exercise because because Joey on the
internet said hey it’s when you’re doing leg press well you should be driving
through your heels or squatting you should be driving through your ears like
no do what it’s gonna make you and particularly ER the safest mm-hmm in
terms of your injuries over the years is there anything that any major
modifications you’ve made to accommodate chronic injuries like sort of changes in
frequency or anything for certain muscle groups good question so for me
personally yeah yeah I think it for me I kind of know my thresholds I’m again
experienced over time it’s like for me in general like anything more than three
or four sets ends up being like too much one quality just goes down on my
training stamina goes down form breaks down that type of thing if I train more
than four days a week I might be able to get away with it for a week or two but
then the accumulation of fatigue over successive weeks training more than four
days per week so I just don’t recover as well I get more aches and pains a little
more grumpy crabby motivation that train goes down so I know kind of like a four
days per week is kind of my threshold so those are kind of some of the things
that you know I’ve picked up over the years with myself I’m sure I can
probably train more days per week if I bring the intensity way down like make
your training sessions easier but then okay then question is how productive is
that going to be didn’t ends up turning into fluffy workouts so you know to get
to basically kind of like still work with intent to try to be productive in
building more muscle than yeah my threshold is like four days per week
with that type of intensity yeah that’s really valuable and just a
note but I think it’s interesting how you said that we found upper lower
splits to be the most sustainable for you and because like I’ve sort of
settled on the same conclusion for myself I train like upper lower it’s
just really flexible in terms of stacking the day’s next to each other
and like shuffling them around mm-hmm yeah so I think we’re coming to a close
here I’m just gonna wrap this up by saying yeah thanks so much for coming on
deaf I think there have been a lot of pearls from this talk that I think
people will benefit from where can people find you could find me mainly on
Instagram so three dmj Godfather on Instagram you can find me on 3d muscle
journey.com website and on YouTube where your YouTube / team three dmj all right
thanks so much thank you for having me that’s all for now guys
thanks for watching I’ll link just information in the show notes below make
sure you check them out is a fantastic resource and coach