HOW TO MAXIMISE YOUR TRAINING TO BUILD MUSCLE

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[@UCSUMMA]

Kuba - you've talked about the importance of Planks. Can you record the next time you do them with cues on how to execute effectively?

[@RaionCZE]

Liked and subscribed, don’t have any questions for the Q&A because you cover everything perfectly and in detail. So just wish the best to you and Meg.

[@michaelpower3291]

So much great info . . . learned so much from this vid

[@Varnich1]

So glad you’re making these videos. Followed you through JP for years. Much love from Denmark big guy❤️

[@harrytakar151]

Unreal content - appreciate it Kuba

[@DanielJózefowicz-q3x]

great video

[@stefangunsch6195]

Another great video! As always absolutely great content!

[@bigk110kh]

Such a good and very informative vid, gives you a reset on things, cheers Kuba mate 👌

[@vale_....]

Q: how were you able to build the gym that you own now? How did you start? I wish i could train there soo bad. I live in Italy and here the gyms are not that great. One day I want to live in Rotherham just to be able to train at Ultraflex.❤ Btw, i've discovered your channel recently and I'm watching a lot of past videos, they all have a lot of value. WRITE THAT DOWN

[@jutubsierpien7035]

Dzięki Kuba

[@richardnoren4331]

Another informative video!💪

[@damianste1259]

Thank You 😊

[@zacharyfrankel4813]

Absolute gold 🔥

[@Si_digs]

Awsome 👊🏽 😎

[@coach_sidenko]

👏👏👏thanks

[@edwardglod4757]

Arms look Great Kuba!

[@fireblaster9961]

When he said if you in the gym to long and doing lots of volume, Arnold and the bigger boys spent hours in the gym, jay cutler even went the gym twice a day when he was competing

[@zNervouss]

Bro, when is tbjp USA website going to get updated. I want some tanks

[@maddoxmedlin]

What’s the best way to attack muscle imbalances? Specifically quads

[@koski5605]

do single leg extensions and presses, start with your weak side and do the same reps with your strong side, over time the difference will get less

[@bootneckbenners8971]

Do single leg work. Don’t make the common mistake of doing the same reps with the strong side though, just create the same stimulus on both quads.

[@kenzo-12345]

Q: How prevalent are eating disorders - specifically bulimia - in bodybuilding spheres (both men and women)? Pozdrowienia!

[@Pablo-ns5zk]

What recommended profit rate per week/month on a surplus for a subject below than 5 years of training?

[@hanaursic5230]

Thank you for sharing your knowledge🥰 its gold. And because you mentioned you are soon doing a q&a, I have one question that I would really appreciate to hear your thoughts on it. Regarding training to failure: on every exercise I do in the gym, I always push my working set to failure. I only do one working set per exercise. If I try to do more than one working set per exercise, I can never perform the following sets as good as I did the first one. So my question is: how can doing more than one working set per exercise (when training to failure) lead to more muscle gain? Isn't one set to failure enough to stimulate-send a signal to the muscle telling it to grow? Because if the signal is send with that one set to failure, what is the point of doing any additional sets on a given exercise (especially if they are not performed as good as the first one was)? Thank you very much for your answer ☺ greetings from Slovenia

[@charbabyFNF]

Do you not do back off sets after the top set?

[@hanaursic5230]

@ no because i don’t see the point. and that’s what my question is. what is the point of doing back off sets if the goal is to stimulate the muscle? isn’t one all out set enough to do that? and how can then sets that are performed with less weight/reps add to that?

[@charbabyFNF]

@hanaursic5230 training to failure isn't just about buckling under the weight. It's breakdown of form. Your top working set is putting everything you have into that. Back off set you reduce the weight to allow you to hit more reps which is also stimulating muscle. If you can't do those sets, you aren't resting enough between. The fact you can't do another top set tells you to do back off sets. You can still take those to failure. And what rep ranges are your top sets? Have to remember it's bodybuilding not power lifting to continue to do heavy sets over and over.

[@hanaursic5230]

@@charbabyFNF yes i understand that. i am only wondering if those back off sets are actually needed. let’s say you do a set of squats for 10 reps to failure and you cannot perform that 11th one without your form breaking down. this sends a signal to the muscle telling it to grow so the next time you are going to do that same set with that exact load, form and intensity it will be able to perform the 11th rep with proper form or maybe even the 12th one. this means the muscle has grown. my question is what could adding more sets with less load but more reps add to that. no extra set can perform better than that first one-no extra set can send a signal for more growth (if you decreased load, yes you added more reps but still you cannot outperform the first set). the signal was send with that first/top set. logically thinking those back off sets are only creating extra demand for your recovery.

[@Dejwik]

❤️

[@otisaldridge4382]

With the upper lower split what sets and reps would you recommend on each exercise to see the most mass built?

[@AnthonyVenmans]

Kuba, thank you! If muscle soreness/DOMS happens for only 48-72 hours, does it mean I am recovered and ready to go again with that certain bodypart?

[@koski5605]

if you can progress your lifts after 48 hours you are recovered, if not not

[@MusicaddictionMedia]

Hi kuba just a quick question can i build muscle on 8 sets per body part per week ie 8 chest 8 back per week while applying progrrssive overload

[@Borderbeach]

Well. Can you? Progressive overload isn’t something you do or try. It happens if you have resources, recover and get adaptations from your training session. Get away from weekly volume thinking. Does it make sense that your body would calculate on sunday how many sets you got together from week of training and then decide if you make gains or not? You can progress with one set per muscle per session. Just get in there. Train hard enough. Recover and come back to train before those adaptations are gone. How do you know if your program works? If your weight is increasing then it’s working. If it’s not working for you there’s hifh probability doing too much volume per muscle. Just drop to lowest possible volume which is 4 sets per muscle 1x week to make any gains. Or if you want better gains do 2 sets 2x week. 3 sets 1x will maintain your muscle when done to failure. So start with 4 per week. See how you’re progressing. I can guarantee that tou progress faster than ever when you start pushing your sets. Per muscle per session growth seems to cap out at 4-8 sets anyways. So yeah. Just do that. I guarantee you the best gains of your life and it’s so fun. Changed my training, my gf training and my friends training. All have gotten a lot stronger in a year. I went from half a stack in hamstring curl to stack, got to three plates on a chest press from 1,5 plates, rowing with 45kg easy sets before did with 30kg dumbbell, tricep pushdowns with a stack from half a stack. All in a year once I did that change. Just read more about physiology.

[@kane6529]

@@Borderbeachthanks Kuba 🙏

[@kenzo-12345]

Absolutely yes, and remember progressive overload can take a variety of formats (ex: higher volume, greater intensity, form improvement for better MM connection) 👍

[@vz6403]

🇧🇷🇧🇷👏🏾👏🏾👏🏾👏🏾

[@vasilisr7]

MONEY

[@yanchetty1553]

👍👍👍🇿🇦🇿🇦🇿🇦

[@mariopascarella8187]

Walking is not the same as burpees, mountain climbers, battle ropes, ball slams, ski erg.

[@astronick3.0]

Good video mate! If i may ask u , are you getting deload or devolume after your blocks? And how often do u deload ?🫡