Rapid Fire Q&A: Linear for Body Comp, Pelvic Tilt, Hip Flexors, 3x Per Week & More

Send us Fan MailIn this week’s Rapid Fire Q&A, the KILO crew returns post-breakfast and caffeinated for a deep, unfiltered dive into viewer submitted questions.We kick things off with an in-depth breakdown of how to structure hypertrophy and fat loss using the linear model—when it works, when it doesn’t, and why our specialization models demand more thoughtful progression than just cranking volume over time.Next, we dive into the “glute bias everything” trend that’s dominating social media and training culture. We unpack the consequences of over-prioritizing glutes at the expense of quads, knee health, and full-range training—highlighting why balance, structural alignment, and tendon strength matter far more than internet aesthetics.Other topics include:Why your hip flexors feel weak—and how to fix itProgressions for correcting anterior pelvic tiltHow posture shapes exercise selectionIf C-series lifts move up, does your warm-up change?Strength standards by sport and how RFD shifts trainingAdvanced lifters training 3x/week, with variations based on male vs. female physique goalsProgramming for athletes on gearFloating heel exercises—useful or unnecessary?🎧 Tap play to join us Between Two Racks, and don’t forget to subscribe, leave a review, and submit your questions for future Rapid Fire episodes!00:00 Introduction and Episode Overview00:34 Hypertrophy and Fat Loss: Linear Model Discussion04:09 Classic Contest Prep Approaches07:55 Training Tips for Hip Flexors and Abs11:25 Correcting Anterior Pelvic Tilt17:48 Posture Assessment in Training23:14 Strength Standards and Power Development27:41 Strength Reserve and Injury Prevention28:49 Case Study: Isaiah Pacheco's Injury and Recovery30:04 Programming for Advanced Trainees31:34 Training Considerations for Older Athletes33:22 Periodization for Enhanced Physique Athletes38:09 Cross Education and Unilateral Training42:39 Floating Heel Strength Exercises45:29 The Glute Obsession: Balancing Lower Body Training49:23 Upcoming Events and AnnouncementsStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.