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Off-season posing practise for Jas at Emporium with the PCA crew today.

Check the lat and delt pop!

Jas has made some insane tissue gains this off-season, especially considering her training age (and of course, being a female). Excited to see a much improved package on the stage later this year!

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Little update.

Been ticking along and cruising for a while now holding 220-225lbs for the past 5 weeks or so.

Now that I've let things stabilise and given some time for the new muscle tissue to settle in, i'm beginning an aggressive mini-cut here to tighten up before growing again.

Will post up some more initial details soon, but here's a comparison photo of me before the last cut 10 months ago at 206lbs, and on the right me upon waking this morning at 221.4lbs.
To be starting this cut 15lbs heavier and a lot leaner than I was just under a year ago is awesome, I'm really happy with that.
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Little update.

Been ticking along and cruising for a while now holding 220-225lbs for the past 5 weeks or so.

Now that I've let things stabilise and given some time for the new muscle tissue to settle in, i'm beginning an aggressive mini-cut here to tighten up before growing again.

Will post up some more initial details soon, but here's a comparison photo of me before the last cut 10 months ago at 206lbs, and on the right me upon waking this morning at 221.4lbs.
To be starting this cut 15lbs heavier and a lot leaner than I was just under a year ago is awesome, I'm really happy with that.
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Looking good shadow. Another great video !

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I've posted a few times on why I believe training frequency to not be of primary concern when designing a program with the goal of skeletal muscle tissue hypertrophy.

Here is some brand new research on this point: https://www.ncbi.nlm.nih.gov/m/pubmed/29489727/

When total weekly volume and intensity was matched, there was no difference in strength or lean tissue mass increases between a once or five times per week body part frequency in well-trained individuals.

As I've said before, when it comes to programming for hypertrophy, keep it simple and focus on a total number of 'hard' sets per body part per week and progress via increasing load/improving execution/adding reps/adding sets etc over time.


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I've seen a lot of responses to individuals noting weight loss stalling after sustained deficit periods along the lines of 'you are just eating too much' and 'you just aren't on a deficit, eat less'.

Although this is absolutely true, don't underestimate the degree to which negative metabolic adaptations can occur, and how restoring some level of metabolic function could allow fat loss to continue to drop without having to pull back harder.

From the paper linked below: 'RMR declined out of proportion to the decrease in body mass, demonstrating a substantial metabolic adaptation (-244 ± 231 and -504 ± 171 kcal/d at wk 6 and 30, respectively, P < 0.01)'. That is a harsh adaptation, especially even taking into account that the subjects were obese.

To attenuate these adaptations, simply modulate your nutrition design to include a minimum of a 48 hour surplus period per week. You can keep total weekly calories the same, so that your overall caloric deficit stays the same, and simply shift more calories over to two days of the week.

https://www.ncbi.nlm.nih.gov/m/pubmed/22535969/



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OPD PODCAST #13

Podcasting & Living Your Greatest Life ft. Scott McNally

In today's episode we have the one and only Scott McNally of Advices Radio giving us a breakdown of how he got into the podcasting scene, how he originally got connected to his all-star co-host line-up and a trip down a bodybuilding memory lane. We also discuss our views on living life on your terms, how to love every day and how to be successful and truly happy in your chosen career path.

PODCAST LINKS

Audio: https://www.jjphysique.com/podcast/2018/3/22/podcasting-living-your-greatest-life-ft-scott-mcnally

Podcasts App: Optimal Physique Development

YouTube: https://www.youtube.com/channel/UCOwZpapbxQdQnDHwgsyW8SA?view_as=subscriber

SOCIAL LINKS

Joe Jeffery
Website: www.jjphysique.com
YouTube: https://www.youtube.com/channel/UCOwZpapbxQdQnDHwgsyW8SA?view_as=subscriber
Instagram: @joejefferyuk

Austin Stout
Website: http://integratedmandh.com/
YouTube: https://www.youtube.com/channel/UCh41A0vY52xPpy457iTdoCA
Instagram: @Austinst8

Scott McNally
Website: https://www.advicesradio.com/
YouTube: https://www.youtube.com/channel/UCvweGucnBbHhYuWv_Yo_PZA
Instagram: Scottmcnally1


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Was an absolute honour to be featured on Vicky Mirceta's podcast, and I had a blast!

Here we go over a personal bad coaching experience, and a dive into what you guys should look out for in a coach before signing up to make sure you come away happy and healthy.

I hope you guys enjoy!

https://youtu.be/0Or5W876z6k


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SWIPE
✖️
9 weeks between photos
✖️
Hitting you all again with ANOTHER 'priming phase' body composition change with a new client. I really want to hammer home the importance of addressing your health limitations before attacking your physique goals, and you will be pleasantly surprised with how your physique responds in the process.
✖️
Chris came to me with trashed digestion, so of course fixing that was the immediate goal. (If anybody would like me to go into specifics of symptoms and how we addressed these, please DM me and I will do a post on that alone, as it is multi-factoral, contextual and will be extremely lengthy).
✖️
In a grossly oversimplified explanation, as digestive health improved, the downstream effects on nutrient assimilation, and therefore partitioning brought about this physique change. Digestion is now firing at 100%. Alongside the usual culprits that I typically address in this phase that I have bored you all with previously also, of course.
✖️
The natural response to taking time out of ploughing into physique goals maximally year-round is a very scary concept for the massive majority of physique athletes, but believe me, you will be rewarded greatly for your patience in optimising the process before being aggressive in hypertrophy/fat loss specific phases.

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Get Shredded!
OPD PODCAST #14

The Value of Mentorship in the Coaching Industry

In today's episode we dig into some possible roadblocks facing prospective online coaches in the industry right now, and the many ways mentorship programs can be hugely beneficial for these guys. Plus, some general bodybuilding related chit chat!

PODCAST LINKS

Audio: https://www.jjphysique.com/podcast/2018/3/29/the-value-of-mentorship-in-the-coaching-industry

Podcasts App: Optimal Physique Development

SOCIAL LINKS

Joe Jeffery
Website: www.jjphysique.com
YouTube: https://www.youtube.com/channel/UCOwZpapbxQdQnDHwgsyW8SA…
Instagram: @joejefferyuk

Austin Stout
Website: http://integratedmandh.com/
YouTube: https://www.youtube.com/channel/UCh41A0vY52xPpy457iTdoCA
Instagram: @Austinst8


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2018 review on HPTA recovery and fertility post-AAS use.

Some key points...

- Prolonged hypogonadism (clinically low testosterone) is common among ex-AAS users
- AAS-induced hypogonadism is the most common cause of 'profound hypogonadism' (total testosterone <50ng/dl), especially in men less than 50 years old
- It is possible that some synthetic androgens have irreversible
toxic effects on the testes, which may explain why
some AAS users have persistent hypogonadism
even after recovery of hypothalamic and pituitary functions
- HPTA recovery following cessation of AAS use may be prolonged; during this period, endogenous testosterone production remains reduced
- Recent study reported that among long-term AAS misusers, AAS-withdrawal hypogonadism appears to be common and under-recognized, frequently prolonged and associated with substantial morbidity
- another cross-sectional study from Denmark suggested that former AAS abusers had decreased serum testosterone levels and hypogonadal symptoms years after AAS cessation
- duration of AAS use was strongly associated with decreased levels of inhibin B and serum anti-Mullerian hormone, suggesting that the extent of abuse may increase the risk
of permanent fertility impairment
- Following AAS withdrawal, gonadotropin levels gradually increased to reach the levels prior to AAS use after a period of
13–24 weeks, whereas serum testosterone remained
lower compared with baseline
- testosterone used as hormonal contraceptive in men demonstrated a 67% probability of sperm recovery within 6 months and 100% within 24 months
- There is evidence that HCG and SERMs may be helpful in restoring spermatogenesis in men with testosterone-related infertility
- the use of PCT drugs may prolong underlying hypothalamic suppression and further delay recovery from AAS use

http://sci-hub.tw/http://insights.ovid.com/crossref?an=01266029-900000000-99395




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If fat loss is your primary goal, then modulating your energy balance via reducing your caloric intake or increasing your activity over the course of your fat loss phase must be your primary objective and focus.

Resistance training does not significantly increase resting metabolic rate, and plays just a minor role in increasing overall fat loss.

Practical take-away, don't sweat the minutia of your resistance training programming if you have not already solidified a consistent energy deficit via food intake and activity levels.

https://journals.humankinetics.com/doi/abs/10.1123/ijsnem.2017-0221


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Sharing this one for a friend whom I had a conversation with in the gym last night. He had observed that individuals using exogenous AAS appear to display much greater trap/delt development than natural physique athletes, and was asking if there is any evidence for this.

This study looks at androgen receptor expression in human vastus lateralis (quad sweep) and the traps, and whether long-term resistance training and AAS use changed the content of androgen receptors in these sites.

What's cool is that this study was measured using muscle biopsies on high-level powerlifters, 8 natural, 9 using AAS, as well as 6 untrained subjects.

In the traps, the androgen receptor containing myonuclei was higher in the natural power-lifters than in untrained subjects, and was much higher in the AAS using power-lifters.

In contrast to this, there was no difference in androgen receptor content in the vastus lateralis between all three groups.

In summary, both strength training and exogenous AAS use in humans increase androgen receptor content in the traps, but not the vastus lateralis. So, this observation absolutely has evidence to support it!


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OPD PODCAST #16

In this episode, we break down in detail some of the basic premises to consider when programming your training with the goal of hypertrophy specifically. We go over frequency, mechanical tension, metabolic stress and different set types.

PODCAST LINKS

Audio: https://www.jjphysique.com/podcast/2018/4/12/advanced-training-for-hypertrophy

Podcasts App: Optimal Physique Development

SOCIAL LINKS

Joe Jeffery
Website: www.jjphysique.com
Instagram: @joejefferyuk

Austin Stout
Website: http://integratedmandh.com/
YouTube: https://www.youtube.com/channel/UCh41A0vY52xPpy457iTdoCA
Instagram: @Austinst8


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OPD PODCAST #17

Anti-Ageing & Logevity ft Carl Lanore

In this episode Carl Lanore of Superhuman Radio joins us to discuss nutrition and supplementation strategies to improve your longevity and health as you age!

Podcast Links:

Audio: https://www.jjphysique.com/podcast/2018/4/19/anti-ageing-longevity-ft-carl-lanore

Podcasts App: Optimal Physique Development

YouTube: https://www.youtube.com/channel/UCwDgypolfVG3nCfZf_N3XIg

Social Media Links:

Joe Jeffery
IG: @joejefferyuk
Email: joejefferyuk@gmail.com
Website: www.jjphysique.com

Austin Stout
IG: @austinst8
Email: datas4@aol.com
Website: www.integratedmandh.com

Carl Lanore
IG: @carl.lanore
Email: onair@superhumanradio.com
Website: www.superhumanradio.net


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Ab shot from my client Caroline Li 7ish weeks out from the stage!

We are currently rotating through protein + veggie days on rest days, additional carbs intra + post-workout on training days, and one training day per week (ham/glute focus leg day) running a surplus with around 400g carbs throughout the day.

Karolina has a super busy work life, so cardio still super minimal with just some 10 minute HIIT sessions post-workout, and some low intensity activity on her rest days.

We have created the deficit primarily via intake this go around for this reason.
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GLUCOSE DISPOSAL AGENT - WHICH PRODUCT DO I RECOMMEND?

We were discussing GDA's in OPD yesterday, and the overwhelming majority of people responded that they are using Glycomax from Strom. That's awesome to see, as it is absolutely my favourite GDA by a long-stretch, and one that I have found success with myself and clients via a tonne of experimentation and BG monitoring.

During this fat loss phase I have used 3 caps prior to fasted cardio, and 5 caps with each carbohydrate based meal.

I'm not going to get heavy into the various mechanisms of GDA's here (scroll back to see more on that!), but just wanted to provide a couple of reasons why Glycomax sits at the top of my list.

1. Efficacy of dosing. Clear labelling with zero proprietary blends, every ingredient is clinically dosed and it contains exactly what you want. No fillers, just effective ingredients dosed properly.
2. Price per serving. I have honestly never seen a product with comparable dosing at this price.
3. Efficacy of the company/supporting an honest UK based supplement company. Richard has always been super helpful, puts a lot of time and effort into creating the best products and is very diligent with sourcing ingredients and production.

I am not sponsored by Strom, but just wanted to put out an honest and objection recommendation for anybody looking for a glucose disposal agent to increase their insulin sensitivity/nutrient partitioning. I've used a tonne of GDA's and experimented with my BG response to various doses, and nothing comes close to Glycomax. Enjoy!
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My client Chris Faulkner a couple of weeks into a growth phase after initially priming him to be in the perfect spot to grow.

The super-comp is in full effect and all the new glycogen/blood volume/intra-cellular fluid etc is all going to where we want it!

About 5lbs up, visually improved condition, performance is up and all health markers exactly where I want them.

The coolest thing is that Chris is completely rid of all of the digestive issues he came to me with, so nutrient partitioning is at an all time high.
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IML Gear Cream!
Weekly physique update.

188lbs.

Still cruising on 100/100 test/mast.

Getting ready to push up again!

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Dangers of Post-Show Binging

In this case study, a bodybuilder binged on high carbohydrate foods for 4 days post-competition.

As a result, he suffered hypokalemic paralyses (paralyses due to drop in blood potassium) and rhabdomyolysis (death of muscle fibers causing their waste to dump into the blood).

This was likely due to the potassium moving from the extra-cellular to intra-cellular space via huge endogenous insulin secretion, which promoted entry of potassium into skeletal muscle and liver cells.

It's important to understand that this mythical 'rebound' effect post-show is non-existant for the most part. You are absolutely primed to gain fat/fluid in this state, not muscle tissue. Your ultimate goal should be to reach a maintenance/surplus calorically and address metabolic and hormonal health first and foremost, NOT throwing yourself into a deep surplus and gaining a tonne of fat, fluid, and jacking your BP and electrolyte balance in the process. (not to mention ending your off-season before it has even started).

Sure, enjoy yourself a little post-show, but be aware of the dangers that unhealthy relationships to food and binging will have on your long-term physiological and psychological health.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5708908/
 
SWIPE

Practise peak for my client Wayne this week. Just over 1.5 weeks out and we are running a moderate backloading approach to see if we can somewhat fill him out and still make weight by the morning, and then some specific show day loading that will be more aggressive.

Macros today are around 200p/420c/40f. Electrolytes at 10g K, 8g Na. Fluid at 2 gallons.

Here he is flat as we could get him after a week of what was around 240p/40f/40c.

Check back tomorrow to see the transformation of flat - full!
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Does metformin inhibit muscle growth?

The main concern/criticism of metformin is that it can inhibit skeletal muscle hypertrophy due to AMPK activation, which in turn inhibits MTOR.

Although this is true, it's not the full picture, metformin's interactions with AMPK do not inhibit the skeletal muscle hypertrophy at all.

In human skeletal muscle tissue, metformin activates an isoform of AMPK - alpha2. AMPK alpha2 is responsible for glucose metabolism, and does not inhibit MTORC1, the complex responsible for protein synthesis.

So if you use metformin, don't worry if it is interfering with your gainz, it's not.

Most of you know I'm a big fan of metformin for the insulin sensitising and nutrient partitioning benefits, along with a long list of positive health outcomes from various trials including reduced CVD, mortality and cancer outcomes in long-term use.

https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0118-y

https://www.ncbi.nlm.nih.gov/pubmed/12086935


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A very kind testimonial from a client!

Not much to say about this that I haven't already bombarded you guys with. Optimise your health markers and the physique will follow.
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My client Wayne Petley fresh from qualifying for the IBFA finals.

4 weeks to turn this guy inside out.

Really pushing hard at this point with 3 protein/veggie days per week, one day of fasting, and 2 refeed days of 460g carbs/40g fat per week. Cardio at 15k steps/day, and 6x20 sec sprints 5x/wk.
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You euro guys like your leggings...

He looks good though.


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#tbt to speaking at the OPD Education Camp last weekend with the legendary Austin Stout. What an awesome weekend.

Next stop, Ohio later this year. Listen to tomorrows podcast for a first look-in on that!
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OPD PODCAST #21

Best Possible Position to Prep & UK Seminar Recap

In this episode we dive into what aspects of your health markers and overall programming should be nailed down before embarking on a contest prep, as well as running over the recent UK seminar, and future seminar plans!

PODCAST LINKS

Audio: https://www.jjphysique.com/podcast/2018/5/20/best-possible-position-to-prep-uk-seminar-recap

Podcasts App: Optimal Physique Development

Social Links:

Joe Jeffery
IG: @joejefferyuk
Email: joejefferyuk@gmail.com
www.jjphysique.com

Austin Stout
IG: @austinst8
Email: datas4@aol.com
www.integratedmandh.com

SPONSORS:

Mediphorm Site Enhancement - www.mediphorm.com

Kompak Show Day Essentials - www.kompak.store

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OPD PODCAST #22

Off-Season Fat & Fluid Gains - Beneficial?

Joe & Austin dig into some questions like:
How much fat and/or fluid gain is too much?
What are the negative health concerns with fluid retention?
What are the benefits/drawbacks, and where do we draw the line?

PODCAST LINKS

Audio: https://www.jjphysique.com/podcast/2018/5/25/off-season-fat-fluid-gains-beneficial

Podcasts App: Optimal Physique Development

Social Links:

Joe Jeffery​
IG: @joejefferyuk
Email: joejefferyuk@gmail.com
www.jjphysique.com

Austin Stout​
IG: @austinst8
Email: datas4@aol.com
www.integratedmandh.com

SPONSORS:

Mediphorm Site Enhancement - www.mediphorm.com
The very first of it's kind, highly advanced hyaluronic acid based site enhancement product. Mediphorm is self dispersing (no lumps/clumps/blurring of condition), water based, pharmaceutical grade, and lasts up to 18 months with minimal applications.

Kompak Show Day Essentials - www.kompak.store
From bikini competition suits to jewellery, plastic cups and rice cakes...
KOMPAK helps competitors during the busiest time of their prep by reducing the time and stress related to getting everything you need in place, so that you can focus on what really matters, bringing your best package to the stage.


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