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For females with breast implants, what training techniques do you think might be beneficial for hypertrophy while keeping integrity and proper placement of the implant? Hypertrophy in the sense that she has a pec/shoulder tie in as opposed to a totally neglected pec region leaving her with a visibly bony sternum, etc

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When setting up a fat loss diet do you prefer a moderate daily deficit I.e 500 kcal or dropping kcals more aggressively on rest days and keeping kcals higher i.e maintenance on training days
I’m currently training 4 days a week and am thinking a 1200 deficit on my 3 rest days with maintenance on my 4 training days will have me dropping about 1lb a week while keeping peri workout food intake high to facilitate recovery, but I’m not sure if the steep drop on rest days will prove to be counterproductive to this.

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I have been training for quite a few years now, however, I took a break for the past year and been back on it for the past 6 months. I am a hardgainer and weigh in at 72 kg at 39 and 6ft. Consuming approx 6000 kcals a day using IIFYM. working out 3x a week

My issue is, I never seem to gain much mass, I always look “skinny fat”. I have tried various ways to bulk over the years with disappointment at the end of the cycle. I have tried various workout plans that have been “customised for me” and had many 1-2-1 sessions with pros to try to give me what could be missing. I have seen some gains (I used to be 7 stone and a rack of ribs) so I know my training has worked over the years, to a degree.

I have had personalised diets etc from IFBB pros and worked with various consultants to try and get to where I want to be, but they were way too strict and unrealistic for long-term management. I am not looking to become huge, it’s just to try and be bigger than I am and be more defined.

I wondered….do you have some guidance for someone like me.

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I do have a question about endomorph type diet, ‘cos I have clods of fats under my skin especially on the rear legs, bottom chest and probably all over my body, I’ve tried Chris Aceto recommendations for lower carbs diet, carbs in the morning and before training, but the problem is at night ‘cos I usually wake up 3-4times to pie and never get proper deep sleep and i feel like everything is in slow motion next day, cardio training seems doesn’t work at all and I’m running on out of energy during the day, every time when I get more carbs to refill glycogen stores the clods of fat getting too ‘cos I can feel by tweaking that its not shrinking, I know exercise is still exercise but whats your recommendations for a diet and split workout, I’m working on double days shift, one week morning shift, another late shift, have you had any experience with this type of person and can you tell what’s working to get below 10% body fat?thank you

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First, I want to thank you for the plethora of information! I have been studying fitness for years and have to say that its refreshing to say the least that a knowledgeable and very informative person as yourself can share the information in the way that you do! On that note, I have a question pertaining to strength and size imbalances. I had ACL surgery about 8 years ago and didn’t rehab like I should have. Since incorporating your workouts and activations I have noticed a huge imbalance between my left and right quad/ham. to the point that I can not fully contract my left quad (isometrically) without feeling as if I am going to hyper extend my knee. In addition, when doing your standing activations for hams, i have a hard time getting a full contraction and in doing so feel a pull in my inner thigh (possibly Gracilis). What would you suggest in regaining symmetrical strength in my quad/ham? Thank you!!

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I’ve got a question regarding hamstring training. I train at home, and have a pretty extensive gym in the garage, but what I am lacking is machines. As you’ve talked about, your favorite exercises for hamstrings are lying or seated leg curls. I’m sure I could target the hamstrings with something like a dumbbell between my feet while lying on a bench, or the obvious RDLs, but I really don’t feel like I’m targeting the hamstrings as well with these movements. Any advice on what you’d substitute for those loaded leg curls?

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New member here. I am curious on your thoughts on Maximal recoverable volume in terms of how many sets most people can do in a given week and if there is an optimal range in your opinion of sets you can do in a given week.

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I wanted to know to loss body weight and still maintain/ gain a little more muscle how many calories would you start someone at. I’m 5″4 154 and 49 years old. I train 5 days per week. Some people say around 1400 others 1800. Not really sure what to think. They have said protein around 140g some say 160 g/ fat 45g others 70g/ carbs 80g to 160 just not sure. I did ask once before about squats any benefit to doing them w/o shoes verse squat shoes? Also was thinking of coming to one of the camps are they for anyone or more for pros and trainers? Do u ever do one on one w a non competitor? I am in Florida a few times a year and would Love to have a one on one if possible! Thx