[Joseph]

The next biggest issue I would want to address Dan is how frequently you are already trying to alter your goals . ( very common when young , as you go , ah this is small it needs work . And then 3 days later , ah this is small

It needs work etc etc )

If you actually want to be Any good at this , just stick to one set up for 6 months and then focus on THE most important thing : taking your body weight up .

Remember , if you don’t do that , none of this matters and you won’t grow at all

Yeah ur absolutely right but the thing is that I was running full body normally so like pushing movements and having arm movements down the line but my arms are so skinny now but my upper chest,shoulders have grown a lot,I defo need to prioritize arms ,and I always like to start with shoulders cus I hate training side delts

[Joseph]

I would look at potentially adding a direct arm day in if you have the time.

You can do 3 FB sessions and then an extra arm day. Takes 45-60 mins max. Low CNS fatigue and then you can focus on your compound movements for the 3 FB sessions.

My preference for tricep compound work would be a dip machine and a smith JM press

Those 2 pieces you stated are majority chest compound work

This was very smart i didnt think about that 3 fb sessions and a arm day would still be training like the chest,back,legs 3 times

[Joseph]

why those two pieces ? They both converge , so although have ascending profiles , your going to load the triceps better on a pin loaded dip machine than those pieces , or if your really keen on using an ascending profile , light band on a narrow smith , will top trump the two pieces you said

I tought the ascending profile was very crucial for triceps growth,is the hammer strentgh plate loaded dip machine and the smith machine jm better and then pushdowns for isolations all good??

[Joseph]

You are fit ! When I am very very lean , and much lighter , I don’t get tired much either . When I was 17/18 , it was near impossible for me to feel out of breath unless it was on a fitness test lol

Yeah thanks for the reply were having some toughts about my intensity 🙂

[Joseph]

Very nice I’ll be the first to buy:)

[Joseph]

Thanks Jordan:)

[Joseph]

This is not the only work for my push work I also do the tricep dip,pushdowns and laterals I was just wondering if 2 sets each is enough for very good chest and front delt growth

[Joseph]

People with legit calfs have always done them . Researchers with no calves don’t like them . In these circumstances , I go with , well what exactly does it hurt to just do them ? Ohh alll thah time and effort wasted doing 2 sets of them . Just do them 🙂

Thank you Jordan ur right

[Joseph]

Okay thanks

[Joseph]

You have such low low levels of muscle , you need to just get on with it , anyone else commenting probably can’t remember , but your 16 right ?

Please , just get on with it and eat more , this id a painful painful painfulllll thing to read from a. 16 year old who is considering fatigue management from a set of leg press . What can you Leg press 6 plates a side ? Please just get on with it

Okay thanks for the reply Jordan

[Joseph]

Thank you so much

[Joseph]

Hiya Gustav,

I wholeheartedly agree with Jordan. You just gotta keep doing the do for an extended period of time (years not months)

Tracking your food and noting down your intake and protein intake is always going to be more accurate and give you more data. However, if you want a more laid back approach you can just add a little more food here and there as you stall.

It seems as if you’re keen to make progress so I’d suggest you try your best to track your intake and be consistent with protein intake. Train HARD in the gym and make recovery your priority. In 2-3 years you have the potential to look vastly different!

Don’t forget that finding a coach to help you with this can often help HUGELY with this process especially if you’re finding navigating this overwhelming.

Let us know how you get on 👍🏼

The thing is that i still go to school im 14 and we get free lunch,we almost get whole protein foods every single day and I am going to utilize that since itll be way cheaper than replacing those meal with my own money only to track.So I am definitely gonna have one meal a day(not Saturday or Sunday)where I can’t track cuz it’s school food,we also have free milk like however much we want.I feel like it’s best for me to utilize those resources and I can eat with my friends:)

[Joseph]

You need to eat more protien and just train hard , for 2-3 years

So you reckon i should track or just use my progress in the gym as a food tracker,not progressing =a little more pasta at lunch??

[Joseph]

At 1800 cals you don’t really have anywhere to go

So it’s likely time to start building cals very slowly

Here is some pics cus I defo don’t think I should up calories

[Joseph]

At 1800 cals you don’t really have anywhere to go

So it’s likely time to start building cals very slowly

Can I post some pictures cus I defo don’t think I should build calories