CJ❤️

A picture is worth a thousand words. An 18-month, 170 lb transformation, and the final weight-loss phase update from my client and friend Paweł, 44. We entered the bodybuilding phase just 3 weeks ago. No drugs of any kind were used during this transformation. His testosterone levels increased naturally from 308 ng/dL in September last year to 610 ng/dL in May, according to his latest blood work. Paweł will decide what the next step will be.

Mind-Muscle Connection vs. Lifting Heavier Over Time: Does Strength Matter in Bodybuilding? How I see it. From a strictly bodybuilding perspective, the mind-muscle connection, the skill of lifting a weight with strict enough form to feel the target muscle, is a higher priority than simply moving weight from A to B. That’s bodybuilding. But there’s a nuance to it. It’s not as black and white as some might think. Let’s use the barbell row as an example. Say you can row 2 plates with very strict form. You control the weight, don't use much momentum, really connect and feel the back musculature contracting with each perfect rep. You grow from that stimulus... However, if you’re still using those same 2 plates a year or two later, no matter how strict your form is, there won’t be much reason for your back to grow bigger and denser. One important thing is that to row 2 plates with very strict form, you probably need to be able to row 3 plates using some momentum and less strict form. In other words, you need to build that strength base first. If you can eventually row 2.5 plates, then 3 plates, while maintaining the same super strict form you had with 2 plates, you’ll build a bigger back. That applies to almost any lift or exercise. Remember there is a fine line between always going super strict and not progressing your lifts much over time, and going heavy most of the time without much focus on mind-muscle connection and execution quality Smart bodybuilder knows how to find a happy medium. Many big bodybuilders, even pros swear they made new gains or brought up lagging body parts by dropping the weight and focusing on mind-muscle connection. That’s true, but let’s not forget the majority of them built a decent strength foundation first. So even when they reduce the weight to 'connect' better, they’re still lifting relatively heavy compared to someone with no strength base. And guys like Nick Walker don’t necessarily need to chase heavier weights anymore... they need more quality rather than size, and to stay injury-free. When Kai Greene says, “I’m not a weight lifter, I’ll never be a weight lifter,” and talks about the importance of the right stimulus… people might get the impression that weight doesn’t matter in bodybuilding. Then you see the same Kai Greene squatting 4–5 plates with perfect form, tempo, and control, connecting with his legs instead of fighting the weight. He built his squat to 6-7 plates first to be able to make it look easy and beautiful with 4 or 5 plates. That’s why I think strength matters. It’s worth periodically focusing on lifting heavy and getting stronger to build that foundation, even if your form and mind-muscle connection aren’t perfect. Then you can standardize your form, use less load and focus on better execution to connect better with target muscle. You can experiment with tempo, angles using that strength base you acquired through heavy lifting. That applies the most to beginners, intermediates and even early advanced guys who still fight for more size and density. Mind-muscle connection is what separates bodybuilding from weightlifting. But the stronger you get, the more weight you’ll be able to use later while maintaining that connection. Train for both: strength and mind-muscle connection.

Looks like we’ve got some new young talent in the making. I was pretty set on not taking anyone on… but after that posing, I don’t think I’ve got much choice. Shots with no pump, at the start of leg day.

Another PB for my client today. 330lb squat, expected 2-3 reps, he did 4 and half. That means 2x his body weight for 1RM. Adam is 41, started at 40, and had never barbell squatted before. No SS linear progression, no strictly limited rep ranges, no strength-oriented programming. We run a bro split. Legs get hit hard once a week; 5 exercises, 3 hard sets each, plus calves. We always aim to pair aesthetic changes with gym performance for a full-blown transformation.

Didn’t train last week while on vacation. Decided to switch things up. Don’t use this Watson Power Squat often. Thought I’d see how it feels. Execution: -Narrow/mid stance. ATG, hamstrings kiss the calves -Pause at the bottom. Dead stop. Zero bounce. -Explode back up with quads. Very good squat alternative if you do it the right way. Defo can go heavier. Still prefer barbell or Smith squat.

Hatfield paused Bulgarians; 320 lb × 9 x 9 Before that: 2 Squats sets; 375 × 11, x 10 Sorry for the noises, I don't hear myself.