I What is up guys post show back with the training vlogs Change my goals complete right now and do a high-perchery try to get as shredded as humanly possible So I start off at around 270 pounds about 262 right now And we're just gonna do like a mock bodybuilding perhaps you guys and follow me along You know while I'm doing this, but I love you guys submit questions on my Instagram. You're not following my Instagram What the heck are you doing all right? That's strength on Instagram. So throughout the training session Okay, I'm gonna be answering your questions telling you guys what I'm up to and Showing the training footage. So let's go. All right, so first question for the Q&A is what are my thoughts on booze and training? And do I drink so definitely not against alcohol? moderation so for me probably have like maybe a beer or two in the weekend now as I get closer to Certain goals I can't cut that stuff out and also when I drink I try to drink things are gonna be lowering calories And I try not to drink to the point where I'm gonna be hungover or it's gonna affect my performance So you got to have that fine line with what are your goals right trying to make your social life fit in Accordingly, but for me and not a big time drinker or a big time partier just because my goals Have to you know keep me straight for that and also I don't like why I can't perform my best All right, so what you're seeing for training wise week two of my first hypertrophy mesocycle and We have a bench press with a pause on the chest We're looking for five to ten reps With about two reps left in the tank and I'm trying to beat Last week terms of rest the same weight Just to give that progressive overload as each week goes The reps in the tank will go down and the sets will increase so Just trying to get some bigger gains. That's the first thing on top Another question we have here is how much cardio am I doing currently honestly not that much So if you count BJJ as cardio probably two times per week I do like walking try to walk for about 20 to 30 minutes every day and What I'm tracking is steps. So I'm trying to get an average of over 10,000 steps per day across the week and as I progress further in my cut I'll just increase my daily step count Mostly because highly using walking and steps Just because that's minimal effect on diminishing any muscle or gains that I currently have So that's my route in terms of cardio cable chest flies Chest is an area that I do struggle with In terms of physique So I'm really trying to hit this program heavy with upper body and chest exercises So we're gonna hit three sets here 15 to 20 reps 15 seems to be a good spot for me So I will stay there for all three sets and then move on to some back work All right, so now a question on the Instagram was my favorite Trap exercises to be honest with you. I just love shrugs If you're trying to get a trap at virtue fee if you want a strength perspective farmers are great for some reason You know, I don't know anatomically if this really makes sense but a lot of times you're shoulders Okay, I always do get just a byproduct pump of the traps. I like doing bent over lateral raises as well So check those out. All right. I got a question here says keys to building athletic muscle First also this there's only one type of muscle That's muscle, okay? If what you mean by that is how to Look more athletic or feel more athletic then your training program should be structured Around whatever you define as athletic, okay? So maybe that's more Ranges of motion with exercises and planes of motion If it's simply to look more chiseled and cut Okay, then you want to make sure you're eating a proper way Which is probably going to be high protein and some sort of caloric deficit To help lose fat and gain or maintain as much muscle as possible So that's my answer for that question. All right another question best thing someone can do to increase overall posterior change strength My answer is going to be posterior chain exercises. I'm a huge fan of big compound movements So doing things like deadlifts or deadlifts variations And then any accessories that are going to be using the back Which is typically going to be most of your main compound lifts and things like rows Carries, you know, and then maybe some hypertrophy for some of the smaller muscle groups using like reverse hyper or hamstring curls Back extensions, etc I'd bex exercise for hamstrings for me So if it comes to hypertrophy, I love using the lying hamstring curl machine I've been using that for months ever since I got it and my hamstrings this year have put on like two inches Just started doing isolation exercises such as the lying hamstring curl now if we want to talk about barbell movements Myself love me some rdl. It's where some stiff like deadlifts hit those hamstrings So throw those in and see if it works for you All right, everybody's asking this question all the time. So I'm going to address it in this video. M.i. Nadi Long story short no no no, but there's gonna be two things I'm gonna talk about first one is I'm probably taking a lot less than whatever You think I'm taking or not taking probably whatever you think I'm taking so I'll put it that way And then two I choose not to talk about it Just because it's my own personal business But that should be enough of an answer for you guys. So no, I'm not nadi anymore Okay favorite cheat meal. Oh, what a good one honestly. I've been really digging tacos lately. I love tacos So I'll throw down a bunch of delicious tacos and can't ever go wrong with juicy burger or some good steak Favorite band or song that's always tough for me it all depends on the mood And what kind of music I'm listening to so if we want something on the EDM side I love Kaiso anything from Kaiso. He's my man And I've been listening to a lot more of myson men if you're looking for some more Metal core music Do you like the smell of coffee or the taste better man? They are both amazing But obviously I think the taste is gonna outweigh the smell because I'm actually consuming it and it's going through my My body and my veins and giving me life our last question. What is your recovery slash sleep routine? So I try to get about eight hours in every single night and when it comes to my sleep environment I like to keep the room cool. I keep all the lights off I try to get off my cell phone and stay away from blue light Sometimes I calm myself down by just reading before I go to bed or listening to some meditation on the headspace app I'm then just try to get a good night's sleep, you know throughout the evening I try to drink a lot of fluid so I'm not up and interrupting my sleep And that is pretty much my sleep routine terms of recovery I just try to train properly with good programming that's auto regulated and then on top of that just eating to Focus on my goals and boost my performance as best as possible All right guys, so hopefully enjoy that video answering some of your questions If you're not following my Instagram you definitely should because I put those Q&A's of often and I use those questions for videos such as this so I'll take you through some of my training days There's a lot more content coming out. I'm trying to be very consistent with the uploads And if you also aren't a member of the iron lions Facebook group So just type in the iron lions on Facebook and we'll accept you It's a great community for anybody who wants to learn more get critiques Articles etc And just a kind of a hub for anybody who's looking to progress in their shrink training journey join that I'm also an H.E. sponsored athlete So hdmuscle.com use code zap strength I love their supplements and their products. I just love supplements in general So if you want the highest quality stuff on the market go check them out Put a link down below as well, but until then guys stay a lean means rank machine And I'll catch up with you guys next time peace