I am a vegetarian, can I still do the YPSI Online Coaching Program?
Yes. To meet your protein needs, stick to fish, seafood, eggs, amino drinks, and protein shakes.
I am vegan, can I still do the YPSI Online Coaching Program?
Yes. To meet your protein needs, stick to amino drinks and vegan protein shakes. Add other vegan protein sources that you can digest well to optimize recovery.
As a woman, can I do the YPSI Online Coaching Program?
Yes, of couse. The YPSI Online Coaching Program can be completed by women and men. The main difference is in the diet. All dietary recommendations are given for both men and women. In each phase you will find the specific recommendations and the differences between men and women.
Can I do the training programs of the YPSI Online Coaching Program in my home studio?
Yes, depending on the equipment you have at home. What you need is:
barbell and discs
45° back extension
Can I do the training programs of the YPSI Online Coaching Program in a hotel gym?
Yes, depending on the equipment of the hotel gym. What you need is:
barbell and discs
45° back extension
The upper body training program of the YPSI Online Coaching program includes pull-ups. I can't do a pull up right now. Can I still do the training program?
Yes you can. If you don't know how to pull up yet, we recommend learning how to do it as follows - all the details here.
Some of the programs in lower body training include the 45° back extension. I don't have a 45° back extension at my gym. Are there alternatives?
Yes, if you don't have a 45° back extension, you can use a horizontal back extension with the same sets, reps, tempo, and rest. If you don't have a horizontal back extension, you can use a flat bench placed in front of the rack. Place the barbell in the rack about 6 inches higher than the flat bench. Place the discs on the bar. Then place the bench horizontally to the barbell. The front of your thighs will cover the bench and your heels will hook under the barbell. This will put you in the exact same position as a horizontal back extension. The range of motion used is slightly limited in this setting, but this is hardly a disadvantage since the emphasis in this program is on the pause in the movement at the top.
Can I drink alcohol during the YPSI Online Coaching program?
Easy question. Simple answer. No. Alcohol impairs training, sleep and recovery. Therefore, I recommend avoiding alcohol during the YPSI Online Coaching program. However, if you want to drink some, there is an explanation in phase 2 how to build in such an exception.
Can I use a booster that contains a stimulant like caffeine while exercising?
Stimulants are not recommended. Stick to the supplements prescribed at each stage.
During the YPSI Online Coaching Program, are there more supplements than just the basics?
Yes, there are many more supplements that you can take. Since "Basics First" is one of the pillars of my supplements philosophy, I recommend taking the supplements as outlined in each phase's supplement protocol. If you wish to add more specific Supplements supplements, we recommend a skinfold measurement. Which is optional since 90% and more of the results come from getting the basics right.
I have just booked the YPSI Online Coaching Program and am really looking forward to the start! I was wondering if it is possible to add workouts from the Improve your Arms or Improve your Squat programs?
The YPSI Online Coaching program includes a complete upper and lower body program. Both "Improve your..." programs are independent programs for the respective body part or exercise. I recommend going through the 12 weeks of the YPSI online coaching program first, including changes in diet and supplements, and then moving on to choosing a specific body part to work on arms or an exercise like the squat to be even more specific Making progress after the base has been laid.
I just finished the Strength and Mass Holiday and love the high volume, but see that the volumes are significantly lower in the phases of the YPSI Online Coaching program. Do you have any recommendations on how to combine this?
Yes, the 4 phases of the YPSI Online Coaching program are 12 weeks in which you train 4 times a week. However, with a high-volume approach such as the Strength and Mass Holiday with 10 workouts in 5 days followed by a 3 to 5 day break, this is only possible for this short period of time. This means that the YPSI Online Coaching program is more focused on continuous progression and incorporates other changes such as lifestyle, stretching, a Neuro Drill and more alongside a progressive approach to nutrition and supplementation. While the Strength and Mass Holiday allows for great progress in a short amount of time if you have a full week off and want to incorporate a boost. You can combine both, go through the YPSI Online Coaching program and then include the Strength and Mass Holiday for a week every 2 to 3 months if work or study allows it. This is the best combination to get the most out of both systems.
I train in my home gym and am reasonably well equipped. I have a half-rack – that is, barbells, lots of dumbbells, kettlebells, pull-up bars, etc., but no cable pulleys. Are cable pulls mandatory for the YPSI Online Coaching program or can they be replaced with other dumbbell or barbell exercises?
Yes, just replace the cable row with the Liatsos raise. A video of the exercise can be found here . All training parameters such as repetitions, sets, pace and rest are identical to the given row.
If you have any questions that are not answered above, please send them to training (at) Keinfitnessstudio.de and we will be happy to answer them.
Good luck with the YPSI Online Coaching Program!
Image: The cover of the YPSI Online Coaching program and a FAQ sign.