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[B]

Also I made some thoughts about the end goal of the cut. I need some picture in mind of where to go. Seems a bit strange.

After seeing the new Deadpool movie and the last scene especially I thought that Jackman has similar proportions to me. Also the thinner arms from the front and and this kind of x-frame with lower obliques standing out more than the upper with the uneven rectus abdomens. But I should have a better back and legs. All in all not the most pleasant proportions but you have to deal with your cards. I think to get to that level would be nice. And then some more.

hugh_jackman_wolverine_1723019555999_1723019560056.jpg

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Did the search but couldn’t found a video specific addressed to weaknesses.

But I think the added picture above shows how to made.

Bicep (Iso)

Tricep (Push, adds chest)

Chest

Shoulders

So i also think of maybe switch to Full Body again on the cut. But that is not set in stone for me now. But Jordan has hammered in IG that Full Body would be suitable for most, but most wouldn’t follow this advice. I will decide this later. U/L/FB works. But we won’t leave something on the table.

Another thing, how much do you guys think a shoulder press builds lateral delts? Just based on anatomy It won’t be that much, will it?

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Yes, this screen (attached above) was from one of his posts. Didn’t see on YouTube, is it one the account with the education series?

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Thanks! Yes I would like to have this body fat again. But I think I will have added 3-4kg muscle at least on the upper body. From there I’d see, how I will move on. As you can see, the arms are puny (like everything else). But especially the arms… They are very long compared to my body height so these are just the cards I have been dealt with. At Least I could get them bigger during this pushup phase.

At the topic of prioritizing:

Based on the saved post (picture below) an upper workout could look like this:

1. Curl variant 2 sets

2. Narrow press (bench) variant / Dips 2 sets

3. Chest 2 Sets

4. Overhead / High incline press 2 sets

5. laterals 2 sets

6. Reverse laterals 2 sets

7. Lats 2 – 3 sets

8. Upper back 1 Set

– Two rotations of upper because I ran U/L/FB

– The narrow press: do you have a good rule of thump how narrow to go?

– if the narrow press also hits the pecs should the chest chest exercise lean more towards isolation?

Set up the back to the end because upper back and upper lats are quite good compared to the other parts.

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Also could you guess my bf here based on the front? This was back in the day with about 80kg. Legs were always leaner than upper body. Biggest fat storage are hips and lower abs.

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[B]

Hey guys thank you again! Got the points. Thought about reading your texts before the workouts to make sure to progress.

Next question: During a cut, do you think prioritizing weaker muscle groups is helpful? Jordan mentioned on his stories how he would set up an upper if arms oder shoulder would be weak (mostly change the order to hit the weak ones fresh). Or not the right time? My perspective was, if this helps gaining, maybe it also helps when holding muscle is the most you can get (if cut reached its second half…).

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So i would defo pull kcal to 2500
I would keep protein 225g personally or a little higher
Make sure to utilise output and cardio before more food drops
Defo reduce volume as you go to try and maintain strength as best as you can.

Im not one to over focus on less caffeine personally but if you feel that will help then do so. For me as my diets progress I find caffeine a big help as long as its not later in the day –

Hey thanks to all!

So basically you all agreed on mostly things. Peter, you said to reduce volume. Would you do it from the start? Like how much? For example my chest has 6 – 7 sets a week. if I would just do the top set on each exercise that would be a reduction to 4 sets per week. That would be an amount that would possibly lead to gains outside of a deficit.

The others If I understand right would pull a reduced volume to later on. My thoughts where if I reduce it right from the start it could be easier to maintain strength.

I know that some loss in strength can be due to changed leverages and are no real indicator of muscle (strength) loss. Less fat on the chest means more way for the barbell and so on. So as I do worry a bit it’s not a thing that weakens me. I just give my best on each set. I personally think that over 15% bf there could be slight strength and size gains (if not too advanced).

I totally get you on the overanalization thing. I looks like I do. I can assure I don’t. I just like to talk to and hear opinions of people who walked the walk.

On the caffein use: I would use it strategically. Most before training (if not too late in the day). Maybe a bit in the morning. Just to use its benefits and cut out the bad things as much as possible.

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You’re right not to be rushing the push up mate, there’s definitely sense in slow sustained progress, minimising accelerated fat gain.

What is your start point looking like? Do you want to post some pictures to get opinion on whether you should roll straight into the push up, or whether a leaner start point would be of benefit.

Hey Rich,

thanks again. So pictures look similar to the last one posted. Can look to up them again. But I have gained fat especially at the hip belt. I think I am at 18 – 20 % bf now. Legs are fairly lean and upper back too. Just the hips and lower belly. They are fat. So you guys would suggest me to do the cut I think.

And I would start it September I think. There should be a powerlifting meet I would like to do. Just drive by and just test my strength I gained without powerlifting training.

I am just afraid to loose strength. I think loss of strength shouldn’t be big of an issue lowering body fat to 14/15%. Maybe more caffeine pre workout and less at every else point in time can help here a bit.

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Full Body B

1. Bench Press medium Grip (Top and Backoff)

2. Flies (1 set 10 – 20)

3. Board Press (Top and Backoff)

4. Laterals (2 sets, partials)

5. Unilateral Lat Pullover (Top and two Backoffs)

6. Tricep Iso (Push down, Top and Backoff)

7. Overhead Scott curls (Top and two Backoffs)

8. Squat (one Top set 4 – 6 Reps)

9. 1.5 Sissy Squat (two sets higher reps)

10. Nordic hamstring curls 2 sets

the full body has more exercises. Would like to change board press and flies, so chest isolation would be last of push. Saves me time. Any reason against this?

sneaked in normal squats because I like to see how far I can get with that minimal set design and maybe compete in PL on the fly. Looks a bit of too much for me.

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After the Minicut I got back on pushing up and reached about 91 – 92kg again. In the last weeks there were some fine jumps in progressing my presses. Faster than previously.

I think in three months or so I finally will hit the 30 pound increase in weight. On instagram I saw Jordans suggestion that in a 30 pound pushup it will be probably 20 pounds of fat and 10 of muscle. So I am not too bad on the road, even my push up will last about 2 years (with some mini cuts and setbacks).

As i do not want to jump unprepared into a cut I think I should start slow? What would be best to hold as much muscle as possible? A deficit of 300 kcal / day?

Training wise I would just focus on trying to get stronger as hard as I can. As during a cut one is not inclined to built (as much) muscle, should volume be reduced a bit to avoid excess fatigue? In the past get in good form with minimal amounts of training volume, but I also was less muscular.

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Second day

Lower A

1. RDL (Top and Backoff)

2. Cable Curls bicep (4 Sets)

3. Beltsquat (Top and Backoff)

4. Leg Extensions (Top and Backoff)

5. Calfs (won’t grow but anyways)

6. Abs

Increased the Sets at the RDL. Increased the Volume on Curls a bit and think the I can handle it good. Quads are hard to grow. I progressed on the belt squat but the growth is really slow. Built a setup for leg extensions that works in the homegym. maybe adding some RPS here to force the Quads? Calfs are retarded. At least I keep my ankle joints healthy.

And yes, I took my bodyweight up:

Started this in October 2022 with a bit under 80kg. Now I am at about 91kg. There were some small breaks (vacation) oder mini cuts (just 2). Before I start a bigger (longer) cut I want to reach the “30 pounds up”. What would get me to about 94kg. After a cut down to 86/87kg there should be a solid increase in muscle mass. Was a slow push up phase but I store fat easy I think. Faster rates would have get me much fatter. On spots that look terrible (hips – paired with small lower lats are an epic fail)

Lower Body pulls have really went up. For example the (semi sumu stance) deadlift I got from January to now was 170 x 6 (maybe 2 reps in reserve?) to 185kg x 9. Hamstrings seem to grow good with about 4 sets a week. Back thickness also is solid.

<font face=”inherit”>From the standpoint of normal people </font>I<font face=”inherit”> got big. Even my arms grew </font>noticeably.

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Hey Guys,

months has passend an some modifications has been made. As I progress this and next week I want to show you the sessions. Maybe there is some feedback to pull of from my explanations from you guys:

Upper A (Montag; week I)

1. Chest Press 2 Sets (Top and Backoff)

2. Dips (Top and Backoff; the Backoff with on rest pause…like 11 + 3-5)

3. Laterals lying (Top and Backoff)

4. Latpulls vertical (Top and Backoff)

5. Latpulls horizontal (Top and Backoff)

6. T-Bar (just a Top Set)

7. Tricep Pushdown (Top and Backoff)

Abs

So I threw out the shoulder exercise. Chest press is kinda inclined and the load reduces itself a bit on the top. Don’t think resistance profiles are that important to my status, but nice to have. No more thought about this. Dips are always a good one for my shoulders. Total 5 Sets of Push when counting the RPS set in. Leaves me a bit sore until push I hit von Friday again.

Pull unsure if I need 3 exercises. My lat got big in the upper portion, but the lower one still lags. Just looks weird and I do not enjoy this look. But it is what it is. The horizontal latpulls give me the best feeling in the lats compared to all the other exercises even if the range of motion is way shorter. But there seems to be infinit power when just compromising the form a bit. Is this normal?

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Hi mate

It sounds like you’ve made your mind up of what you want to do regardless of advice.

If you know where you want to be, Thts great, because ultimately, that’s the only thing that matters.

Get after it mate

Thanks Rich,

I hope I doesn’t seem that I am ingrate or so. I just wanted to give circumstances, that maybe be worth to take into consideration für your advices. Especially the “lean lean aspect” is quite difficult for me. Not to reach but I loose overproportional size and strength nearly all of my strength and also I am not useless for everyday life then.

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So for now I will lean down a bit and start with about 2400 – 2500 kilocalories per day. Based on activity data and experience should give me that a fat loss of about half a kilo per week. At first I aim to bring down 3kg and assess from there on to get further down. lean lean unfortunately is actually not really an option for me.