[Michaela]

Dear Nicole!

What do you do for your deep core muscles?
Do you work them with things like balance boards etc?
What do you do to ensure a strong core?
Thanks Michaela

[Michaela]

Hello Nicole!

My name is Michaela, 33 yrs, I’m 6’2 and weigh about 95lbs.
I love weight lifting, I started lifting about 2 yrs ago, 5 days/week, pretty intense.
Split was quads/glutes, back, shoulders, off, hams/glutes, chest, off.
I usually did about 25 sets per workout, 5-7 different exercises.
No cardio because of weight being low.
I stretched and foam rolled daily (before workout).

At that time I didnt have my polar m400, so I didnt know how much calories I burned per workout, so I took a guess and adjusted my macros to the intensity of the workout.
Cals: 1800-2000, Carbs 160-190, 45 Fat, 160-190 Protein. (Now I know that I probably burned way more calories than that).

At the time I asked around and people usually told me that I’m doing well with my macros and training, no need to adjust anything. But I never gained as much muscle mass as I would have liked, I was muscular but still very lean.

In April 2016 I tore/pulled a hamstring but kept on training. MRI didnt reveal any damage. 2 months later, while deadlifting I felt sharp pain in my lower back.
Doctor said it’s nothing major and should subside in 2-3 wks.
For a long time I tried training around it, lowering weight, choosing other exercises that wouldnt hurt and still kept on going.

After months of pain, 4 different doctors and 5 physical therapists, the pain got worse and I finally got diagnosed with several bulging discs (L5/S1 as well as in the neck area). I also experienced sciatic pain that had me crawling on the floor for days.

I am in chiropractic care now, my bulging discs are healing but I am still left with what has become several smaller hamstring tears in my right hamstring, lots of painful trigger points that keep flaring up in the shoulders, neck, traps and glutes as well as tingling, weakness and numbness in my right arm. I cant seem to get rid of these trigger points.

I have not been able to lift for months and lost all muscle mass. Currently all I can do is Yoga. I actually enjoy it but I still want to get back to lifting weights, fulfuill my dreams and achieve my goals. Anyway, sorry for the long story – the past few month have been a drag.

You got a wealth of knowledge and experience, so I want to ask you, what do you think went wrong? What would you have done different? I know it’s hard from a distance, but I would appreciate your advice on what you see as major mistakes, so I can avoid them on my way back to lifting. I appreciate and help you could offer.
Thank you, and thanks for what you do!
Michaela

[Michaela]

Dear Nicole!
A bulging L5/S1 disc and several bulging discs in my neck have bothered me for months. I’m still doing physical therapy, strengthing exercises for back and core such as cat/cow, bird dogs and also lots of stretching and daily yoga.
Progress has been slow with several set backs. I want to get back to lifting weights, which I love.

I know you had the same issue a while back. Can you let me know how you would go about building yourself back up? I want to build a strong core and lots of stability before adding muscle mass. I hope this will protect me in the future. What do you do for stability and inner core strength?
What would be your focus point for a training plan in order to get back to lifting weights?

Thanks for any tips, Michaela

[Michaela]

Dear Nicole!
I seem to remember that you mentioned in one of your stretching videos, you suffered from a herniated disc once.

My plans to build muscle mass have been derailed by 3 bulging discs in my neck and lower back, which cause lots of pain and numbness in foot and arms. Unfortunately I went through 3 doctors until I finally got a correct diagnosis. In the beginning, when I didnt know what was going on I tried training through it, which obviously didnt help.

I do physical therapy now, I do these exercises and stretches on a daily basis and it slowly gets better. I also do exercises, my body allows me to do and strengthen weak points like core, glutes (with bands only, glute activiation) and improve overall and shoulder stability. I do lots of plank variations, palov press etc, focusing on core strength and stability.

I’m wondering when I will be able to lift weights again, I’m espcially looking forward to a leg day. I know that squatting and deadlifting will still take some time, but I want to try and strengthen my glutes because I never did glute activiation before.

Any tips on specific exercises that helped you?
How long did it take you to lift again?
What were some of the specific things you did for the healing process?

I’m also learning the hip-hinge motion and proper bracing right now, so I feel like I’m starting all over again.

Can you please give me some tips and also how and when you knew that you are good to go for a leg day? I’ve had so many setbacks already but I also want to lift weights and build muscle again soon.

Thank you, all the best, Michaela

[Michaela]

Dear Nicole!

I injured my lower back 6 wks ago (lumbago) while doing heavy deadlifts. In addition to that I’ve been fighting a painful inflammation in my right hamstring (ischiocrural musculature) for almost 6 months. I’m working to improve my core stability, get my hips loose as it seems that this was the cause for my lumbago. I also get treatment, I stretch and I’m looking to get deep tissue massages on a more regular basis.

I love to lift weights 5x per week but have been very limited especially since I injured my lower back. I can’t bend over,can’t squat, deadlift, do overhead presses or rows.

I adapted my training – I lift with a belt to protect my lower back, I work with heavy resistance bands, I lift with dumbbells if I can protect my lower back (like db rows lying on incline bench).

It’s frustrating, because twice I thought it was getting better and I obviously did too much, once on leg day, once on back day, which set me back again. I’m frustrated, I just want to lift weights. LOL 😉

I’m 5’3 and 98 lbs,so my purpose is to gain lots of muscle. I feel with what I can currently do, I can’t gain muscle mass because I’m restricted to lighter weights and about 15 reps (instead 10-12). I still push myself in that rep range though.

You are very experienced and you also suffered from injuries – I would love your advice on how you would adapt your training style? What else would you change? How would you train while injured? Still heavy or lighter? How can I keep building muscle during that time?

Thank you Nicole!
Good luck at the Olympia, I’ll be watching & cheering for you! 🙂
Love Michaela

[Michaela]

PS: In addition to my question above – can volume (lots of reps) build strength so my form gets better or will only heavier weights for less reps achive that?
Thank you, Michaela

[Michaela]

Dear Nicole!
I seem to be very pretty weak on lat raises for shoulders.
On shoulder day I start out with 12-15 sets of various heavy pressing exercises. After that I focus on isolation (lat raise, front raise, rear delts).

I’ve been struggling with my form on lat raises (hand higher than elbow, instead of leading with elbow). I do them sitting mostly now to focus on my form, but still have trouble lifting 7-8lbs (3,5-4kg) for 10-12reps.

I try to build them up by doing drop sets (drop to 5,5 lbs x 15 reps) – will that help build my strength? Do you have any tips for lat raises? Would you go heavier weight & less reps?

Thank you, Michaela

[Michaela]

Dear Nicole!

My question is about barbell squatting which I incorporate once to twice a week on leg days. Recently I had to go way back on the weight I use for this exercise, because I noticed my form sucked (depth, range of motion etc).

I started building up my squat technique again,focusing on depth and execution/range of motion,therefore I’m only able to use about 1/2 the weight I used before when focusing only on weight instead of depth and form.

I use small weight plates under my feet to enhance my depth, I noticed that squatting this way is tougher than they way I used to do it despite using less weight.When I up the weight a little I notice my right leg sometimes collapes in and I get that “butt-wink” and feel like falling backwards sometimes.

I started to foam roll and use a massage trigger ball daily on glutes, hips, back for pain and it is getting better – will this also help with my squat problems?

Do you think that squatting with proper form will benefit me in the long run?
I feel like the progression in weight will be much slower than before (with improper form).

Honestly, the drop off in weight I can use on squats now messes with my mind a little and I’m wondering if I will still be able to build musle? I truly appreciate your tips for proper squatting. If you have time maybe you can do a seperate video on it? I believe many people have similar problems?

Thank you, Michaela

[Michaela]

Dear Nicole!
I’m sorry I have another question 🙂
I try to make it short this time. 🙂

I weight lift 5x per week, with heavy weights, looking to build muscle.
In the last 3-4 months I didnt get my menstruation, during that time I discontinued taking the birth control pill, still I didnt get my menstruation.

If this is too personal please just let me know – I understand!
Otherwise, as a competitor have you ever had this problem? How did you deal with it?

Thank you, Michaela

[Michaela]

Dear Nicole!

My question is about regular barbell squatting which I incorporate once to twice a week on leg days. Recently I had to go way back on the weight I use for this exercise, because I noticed my form sucked (depth, range of motion etc).

So I started building up my squat technique from square one, focusing on proper depth and execution of the exercise, therefore I’m only able to use about 1/2 the weight I used before when focusing only on weight instead of depth and form.

I use small weight plates under my feet to enhance my depth, I noticed that squatting this way is tougher than they way I used to do it despite using less weight.When I up the weight a little I notice my right leg sometimes collapes in and I get that “butt-wink” and also sometimes feel like falling backwards.

I started to foam roll and use a massage trigger ball daily on glutes, hips, back for pain and it is getting better – will this also help with my squat problems?

Do you think that squatting with proper form will benefit me in the long run?
I feel like the progression in weight will be slower than before (with improper form).
Honestly, the drop off in weight I can use on squats now messes with my mind a little and I’m wondering if I will still be able to build musle?

I truly appreciate your tips for proper squatting. If you have time maybe you can do a seperate video on it? I believe many people have similar problems?

Thank you, Michaela

[Michaela]

Hi Nicole,
Absolutely love the site and all you do for us, thank you!
I got so many questions, but will try to keep them to a miniumum. 🙂

Started weight lifting about 2 yrs ago, but wasted year one, because I only ate about 1200calories/day.

Have been tracking macros for 2 yrs and pumped them up to 1750-1850 calories (depending on workout type and intensity). Macros are currently 160-180 carbs/40-45 fat/protein around 170 my goal is to gain muscle. I’m 5’3, 98 lbs (gained about 6 lbs in the past year).

Lifting 5 days a week, 2 leg days split in quads/glutes and hamstrings/glutes, back, shoulders and one day were I combine some high intensity/chest, calves, some additional back.
On shoulders and back I usually keep a faster pace, more supersets to keep my heart rate up, on leg days I do a traditional bodybuilding style with more rest.
No additional cardio other than what I get from supersets, my high intensity day and maybe an additional tabata.

I want to gain lots of muscle, would you keep my training style and macros the same? Do you see anything that you would change or improve?

Thanks for your advice!
Michaela

PS: Do you have any plans to come to Europe this or next year? 🙂

[Michaela]

Dear Nicole!
I recently purchased one of your signed posters. Thaknk you! I love it and i’m now getting it framed 🙂
I would like to have more of your posters, not sure if this is up to you as far as model release etc, but my fav pics of you are these:

https://www.instagram.com/p/BBP6TLisZuc/

https://www.instagram.com/p/BEWeNXSMZn6/

https://www.instagram.com/p/BCGzLuwMZhH/

any chance you can/will put them up for sale in your shop ?
Thank you, love Michaela

[Michaela]

Hi Billie!
Bodybuilding.com is a pretty good resource for short videos on exercises, you can search by name, equipment, muscle group etc. http://www.bodybuilding.com/exercises/

Hope this helps, Michaela

[Michaela]

Dear Nicole!

I’m sure since you won the Olympia several times you dont have this problem anymore, but maybe in the beginning of your fitness career so I hope you can relate and maybe share a few tips.

I’m very passionate about fitness, weight lifting, healthy eating and usually annoy people around me because I can talk all day, every day about it. I’ve been into bodybuilding and weight lifting about 2 years, I’m progressing but there’s still lots of muscle left to be gained. 🙂

It seems like every time I go to a regular doc (not a sports physician) because I tweaked something minor they look at me and say something like “yeah … little lady … you should stop weight lifting … that’s not for you … do something that fits your frame, like … yoga…”. (nothing against yoga, btw).

I had that happening to me 3-4 times now and it annoys the hell out of me.
Yes I’m small (5’3/98 lbs) and on a mean muscle gaining trip 😉
Since I’m a female I will never look like Jay Cutler or Phil Heath.
I’m sure doctors wouldnt tell them to stop just because I tweaked something or pinched a nerve.

Did that happen to you in the beginning?
How did you deal with it when people tried telling you what you do is “excessive” or “too much” ?

Thank you Nicole
I really value your input and your opinion!
Michaela

[Michaela]

Dear Nicole!

I would love to watch your dvd “in pursuit of a dream”. I’m located in Europe, we have a different DVD region/code than in the US and to be perfectly honest I dont even own a dvd player anymore. LOL 😉
Is there a way to purchase an online version of your DVD? Would love to be able to watch your story, thank you!

Michaela

[Michaela]

Dear Nicole!

Regarding chest muscle development in females – what is the difference between dumbbell/barbell chest press and db flys?

I know the difference in how to perform them and that one is a compound move, while flys are an iso exercise. Is there a difference in benefits or how muscles are targeted?

Also, is it true that decline bench press or decline pushups targets the lower chest muscles? Can that help keep breasts up, because the lower pec muscles are targeted?
If not, which exercises target the lower pecs best?

Thank you, Michaela

[Michaela]

Hello Nicole!
Thank you for answering all our questions, I love your Q&A sessions!

My question:
I strained my glute/hamstring about 2 months ago and recently hurt my neck, so my workouts are very limited currently (I cant place a barbell on my traps).

With the strain, I didnt stop leg days but stopped doing deadlifts for a while and thought I can push through, still did squats.
But 2 months later my glute/hams still hurt when bending over and stretching.

Right now I focus on lots of foam rolling, stretching (minus the hamsting), I did your TUT-Arms workout, I do some band workouts and I am wondering how do you deal with a strain?

How do you work around an injury?
How long would you say a strain usually lasts?
Would you still squat or skip legs althogether?
How do you adapt your macros when you can’t work out or only can on a limited basis?

Sorry for this long rant, feeling frustrated right now.
Having to skip some sessions and trying to find a way to work around it is new to me. 🙂

Thank you for inspring me on a daily basis!
Michaela

[Michaela]

Dear Nicole,

I strained my glute/hamstring about 2 months ago. I didnt stop training but stopped doing deadlifts and did some lighter work, still did squats and quads work.

After a few days I got annoyed that it wouldnt go away so I continued pushing through the pain and continued my normal workout: 2 leg days split in quads/glutes & hams/glutes.

I started doing deadlifts again and heavy hip thrust – needless to say it still hurts like on day 1.

I dont really feel pain when squatting and after a few sets of deadlifts the pain goes away as well. Single leg work like glute kickback does hurt so I stopped doing them.

There’s so much talk of working around an injury, but I’m really unsure – should I stop squatting? How does proper “working around” an injury work?

What’s your experience with hamstring strains? Would you stop lifting altogether (for legs)?

Sorry for this kind of long rant, I feel frustrated as weight lifting has become my passion. I figured you might understand. 🙂 LOL

Thank you for your time. You are an awesome inspriration,
thanks for sharing such great content!
Thanks Michaela

[Michaela]

Dear Nicole,

I noticed in your workouts you do various kinds of deadlifts, like stiff leg, one leg with dumbbell etc., do you ever do RDLs (Romanian Deadlifts?) if not, why not?

I do RDLs once a week on hams/glutes day and also incorporate stiff leg barbell deadlifts with heavy weight 10-12 reps to build muscle.

What is your take on RDLs? Thank you, Michaela

[Michaela]

Dear Sara,

i hope it’s okay that I bug in. 🙂

I’ve been weight lifting and tracking my macros for over 2 yrs and I would never go back to doing anything else. I used to have big trouble eating, one day I restriced calories only to binge eat like crazy the following day, with every meal I ate, I felt guilty, even if it was just a salad.

I started doing IIFYM, (the healthy way) I’ve always been a healthy eater, I’m not interested in fast food etc., but you can fit it in once in a while, if that’s what you want.

I love having the freedom to fit a piece of dark chocolate in my daily allowance. LOL

For me, it made me more aware, thinking: “ok, that’s got 50 carbs, but it’s only a little tiny thing – do I really want to waste my macros on it?”.

It’s been nothing but beneficial to me and I’m extremly (kind of nerdy) accurate with my macros. LOL 🙂 It definitly pays off.

I always tell people, why not give it a try for a little while, if nothing, it helps getting a better feeling of how much to eat on a given day, so if you decide you dont want to continue tracking, you still have a better feeling of how much to eat, that sure helps in the long run.

All the best, Michaela

[Michaela]

Dear Nicole,

I saw you use versa-grips. I use straps but I still have trouble sometimes holding on to the dumbbell especially on back and shoulder days.
Would you suggest using versa-grips over straps?

Thank you, Michaela

[Michaela]

Dear Nicole,

would love if you could talk a little more in depth about the training technique FST7.
I used it for the 1st time this past week on rear delt flys (bec. I saw it in your shoulder workout) and loved it.

Could you please explain the purpose of it, how to do it correctly and also what kind of exercises you would use for it and which you wouldnt suggest doing FST7 with (if there are any?)?

What aspects do you consider when choosing an exercise for FST7?
Can/should you also use it on compound moves?

Thank you Nicole!
Michaela

[Michaela]

Dear Nicole,

I work out at home, I have a squat rack, barbell, range of weight plates. I do squats, deadlifts, hip thrust etc. (2 leg days per wk, seperated in quads/glutes and hams/glutes and I started doing additional glute work every other week with my chest day together).

My hamstrings and glute ham tie-in are coming along nicely, only my upper glute development is lacking. I dont have that nice roundness in my upper glute yet, meaning there’s no noticable separation between lower back and upper glutes.

I know I probably also need to lose some fat to make it more visible, but I’m currently trying to gain muscle, because I’m 5’3 and 98 lbs (I gained about 10-12lbs in a year, due to sickness I was down on 86lbs) so I dont want to go to much of a fat loss trip.

What are the best exercises you can recommend for that upper part of the glutes?
I love and do heavy hip thrust twice a week, reverse ham. extension, single leg glute ham raise, cable glute kickback (I dont have a cbl machine so I use strength bands for it) – anything else I could include to develop my upper glutes?

Thank you so much Nicole, you’re awesome 🙂
Michaela

[Michaela]

Dear Nicole,

I work out at home, I have a squat rack, barbell, range of weight plates. I do squats, deadlifts, hip thrust etc. (2-3 leg days per wk, seperated in quads & glutes, hams & glutes and once in a while some additional glute work).

My hamstrings and glute ham tie-in are coming along nicely, only my upper glute development is lacking. I dont have that nice roundness in my upper glute yet, there’s no noticable separation between lower back and upper glutes.

What are the best exercises you can recommend for that upper part of the glutes?
I love and do heavy hip thrust twice a week, reverse ham. extension, single leg glute ham raise, cable glute kickback (I dont have a cbl machine so I use strength bands for it) – anything else I could include to develop my upper glutes?

Thank you Nicole, Michaela

[Michaela]

Dear Nicole,
I try to get stronger so I can push more weight on shoulder day. I train shoulders once a week, I’m in the 10-15 reps range usually.

But in order to get stronger I include every week 3 sets of military press and 3 sets of db press with heavier weight, that I can currently do 3-6 reps with (in addition to my normal shoulder workout).

Do you think that is the right way to get stronger? Should I do this every week or only occasionally?

thank you, Michaela

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