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WNBF Pro Alberto Nunez - 2023 Offseason Update #2

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00:42 - Anchovies for the first time
01:35 - Doing The Little Things Again
01:58 - Leg Day RDLs
02:53 - Leg Press
04:12 - Seated Hamstring Curl
05:12 - My 3-4 Min A Week Calf Routine
08:16 - Quite Possibly My Favorite Machine Ever
12:13 - VMO Squats
13:12 - Erectors
13:40 - Using You Guys To Keep Me Honest
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Опубликовано:

28 авг 2024

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Комментарии : 50

@der_kofi9573 11 месяцев назад

Really appreciate these off season updates, very insightful.

@AlphaLionTrillionaire 11 месяцев назад

turn that volume up my dude

@BogdanZamfirFitness 10 месяцев назад

Lower body (Wednesday): 1. DB RDLs: 3 sets 2. Quad dom leg press: 2 sets 3. Seated leg curl: 3 sets 4. Straight leg calf press: Myo reps (activation set + 2 Myo, as he said) 5. Hack squat: 3 sets (1st set high rep + 2 sets of 4-8 reps, each set @ 2-3 RIR) 6. Sartorius work: 1 set 7. VMO squats: 2 sets (I suppose) 8. Low back extensions: 2 sets Around 2h session

@GuitarraConAndres Месяц назад

Thanks for the summary!

@mcintyre_drneil 11 месяцев назад

Always great to see what you're up to, Berto. Thanks for sharing. I had to switch to 3 days and a single leg session late last year due to the demands of my job but I'm actually not sure if I'd go back to quad and hams dominant days if I had the chance. Nearly a year later and I'm confident that I've made progress plus I'm enjoying the challenge of programming it.

@Team3DMJ 11 месяцев назад

Exactly how I feel

@timmian85 7 месяцев назад

I love scribbling down programs and specialization blocks more than i like going to the gym and doing them.

@CourtneyBishopPOA 11 месяцев назад

Yaaaaa baby mama made the update! Hope yall are well ❤ are you able to flex the quad on those seated calf raises? Flexing the quad and calf on standing raises is a lot to think about, but I have gotten better with practice this year.

@Team3DMJ 11 месяцев назад

As long as your legs are straight no need to flex imo

@Ask-Ali 11 месяцев назад

Living for these updates. Any tips to transition from tracking macros to a more "intuitive" approach during the off-season/bulk? Bulks are generally longer too so I think a break from tracking and being more "intuitive" during the off-season would align quite nicely.

@Team3DMJ 11 месяцев назад

www.3dmjvault.com/courses/transitioning-away-from-tracking

@TDace25 11 месяцев назад

Love these updates. Thanks man

@jerkbeans 11 месяцев назад

love these vlogs!

@ATP-James 11 месяцев назад

Love to see a quality bodybuilder embrace actually training their erectors dynamically and not just through heavy isometrics via hingeing. Also for the sartorius raises, I have experimented with clients using an ankle cuff for rec fem on a lying straight leg raise. Wondering if you might get a better stimulus going that route, and wouldn’t have to be concerned about the KB slipping or moving.

@magnus6231 11 месяцев назад

Congratulations !

@Team3DMJ 11 месяцев назад

🙏🙏🙏

@dylanhebert7054 11 месяцев назад

RDLs on the belt squat is pretty legit, I also switched to those when walking with the dumbbells got annoying

@josephmartel2222 11 месяцев назад

looks good !!!!

@Ask-Ali 11 месяцев назад

Would you be able to please share what "smoothing method" your happy scale app says Berto? I'm trying to use it too now but there's a bunch of different options on there. Much appreciated! It’s in the settings under how to calculate

@becomingsoul 10 месяцев назад

I knew the blue cheese man would appreciate the anchovies

@11karkarkar 11 месяцев назад

Love these Training videos!!! But thats a lot of exercises in one session Any reason behind and how many sets per exercise do you typically perform?

@Team3DMJ 11 месяцев назад

I usually do 2-3 sets, so about 18 total sets on this day

@colintobin1497 11 месяцев назад

Do you use any additional loading on that erector isolation? Or just bodyweight?

@cricke6011 11 месяцев назад

What do you think about jefferson curls for spinal erectors?

@nomad9584 11 месяцев назад

Alberto how much weight do you typically gain in your offseason as an advanced lifter? I've been training 12 years, recently gained 15kg on a bulk. Now I'm deep into cutting and my bench / shoulder press are regressing I'm starting to realise that I didn't make much progress at all....

@Team3DMJ 11 месяцев назад

Im about 9kg overstage weight, and I probably have another kg to go this offseason. My growth potential is likely less than yours, tbh so it might be worth you getting that heavy

@MrMadup 11 месяцев назад

My guy just put my week volume in one session.

@Team3DMJ 11 месяцев назад

18 total sets, but I am looking to get to the point were I am accurate enough that I only need 14 sets on this day

@MrMadup 11 месяцев назад

@@Team3DMJ exactly, quality over quantity

@magnus6231 11 месяцев назад

Have you read Doug Brignole’s (RIP) book or checked out his content here on RU-vid ? I know you visited coach Kassem‘s facility a while ago and the two had a couple of disagreements on Biomechanics.

@Team3DMJ 11 месяцев назад

No I haven't unfortunately