[B]

Was that normal testosterone or free testosterone?

[B]

Hello Peter,

maybe I misunderstood Jordans advice but I thought he told me “all other things in check” to get some tests and plan further based on what comes back as results? So I wanted to specify if only test for free testosterone or are some other with Testosteron related markers would be helpful.

ill try and repeat what has been said above clearer

You want ALL your health markers in the correct health range.

you want your testosterone in the correct range – As Jordan says for most this is likely to be mid range at your age

Now obviously testosterone is needed to build muscle and the more you have the more muscle you will build bud.

So you could do as he suggested using the Alpha T – if this does not give you enough then you could take Synthetic testosterone.

Its the testosterone marker in itself that gives you more muscle in the very basic sense. The higher this is the higher free testosterone will be.

However once these are in range wants counts is hard training and eating enough food for hypertrophy more so than blood markers[/quote]

thank you. That was what I initially assumed and my question was which blood markers should I test. I had in mind that besides a complete blood count the following are nice to now:

– Free Testosteron

– DHT
– SHBG
– Estradiol

Alpha T is unfortunately not shipped to the EU

[B]

Hello Peter,

maybe I misunderstood Jordans advice but I thought he told me “all other things in check” to get some tests and plan further based on what comes back as results? So I wanted to specify if only test for free testosterone or are some other with Testosteron related markers would be helpful.

[B]

Hi Guys, thank you for the reply.

@Jordan and Peter currently I take the NED Stack; but what would be if I would be in the lower range. I think this could be a slowdown, so knowing that would get me a step further.

I read that following markers could be important for muscle building and regeneration (what Is very important for building):

– free Test
– DHT
– SHBG
– estradiol

Michaela,

i was curios if some markers could be better to improve performance and wanted to know which one that could be

Circumstances are already good. Work hard in training, eat all my meals, sufficient amount of calories, protein, everything.

[B]

A few years ago I suffered a really nasty accident (almost got killed) and after this I think I am not that good at regenerating as I was before.

For normal daily activities there was no problem. Always scored high on general fitness (strength, speed endurance). But I want to squeeze out my natural potential as much as possible so a thought about a check up, maybe some markers are screwed. I could push them back to normal. If the relevant markers are fine, fine just spend a bit money

[B]

Hey Guys, me again,

continued the push-up … now about 18 pounds up. 190 +- now. I think after a year of pushing up I’ll be at about 195 – 200 what means a total of 22 – 25 pounds up so nearly 2 pounds up every month. Considered that this is more lean than every other pushup phase with other training regiments, I consider this success.

To give kind of a feedback how strength develops:

• Banded Belt Squat: 160kg x 8 –> 200kg x 10
• Dips 90kg x 10 –> 110kg x 9
• DB Bench press 30kg x 13 –> 40,5kg x 9
• Uni-Lat-Pulldown 40kg x 19 –> 65kg x 17
• Deadlifts are difficult, progressed the conventional a good amount (150 x 10 –> 165 x 10) switched to SLDL (165 x 4 –> 165 x 7) but now faced a setback whysoever
  

So all in all I think it is a solid progress. Progressing on Push is still a pain in the ass (sometimes a rep over two weeks) but there is progress.

As I am not 20 anymore I think this rate ist quite good and I don’t believe a faster pushup would have given me more muscle (I store fat fast). I learned to work my butt off in training and I think I can gain a good amount of muscle the next ten years.

[B]

Would throw reverse Nordic leg curls in. Work good for quads, kind of a lengthened partial.

[B]

A new week in the books. Some stress (work related)

Cable Chest Press
50 kg x 15

Viking Press
61,25 kg x 9

Tricep Press
40 kg x 17

High Cable Row
60 kg x 17

Upper Back Cable Row
45 kg x 13

Lying Laterals
21 kg x 20

Tricep Uni
17,5 kg x 20

Hercules Curls
30 kg x 13

Romanian Deadlift
100 kg x 10

Wider Stance Belt Squat
140 kg x 6
120 kg x 10

was ok, screwed the shoulder press.

—

Incline Dumbbel Press
71 kg x 9

High Incline Shoulder Press
67,5 kg x 6

Chest Dip
102,5 kg x 11

Lat Pull Arounds
80 kg x 7

Chest Supported Db Row
91 kg x 7

Lateral Dumbbell Raise
39 kg x 10
39 kg x 5

Pushdown Unilateral
25 kg x 9

Seated Curl
36 kg x 8

Nordic Curl
35 kg x 20

Wider Stance Belt Squat
120 kg x 18

Sissy Squat Rack
75 kg x 15

Heel Touches
65 kg x 11

Some small steps forward.

—

Stiff-Legged Deadlift
160 kg x 6

Banded Belt Squat
170 kg x 11
150 kg x 12

Dumbbel Bench Press
63 kg x 14

Medium Incline Shoulder Press
51 kg x 16

Jm Press
40 kg x 14
40 kg x 6

Lat Pulldown Uni
65 kg x 14

Dumbbel Upper back Row
66 kg x 20

Seated Dumbbell Lateral Raise
16 kg x 25

Lateral Tris
16 kg x 18

Baysian Curls
28,5 kg x 17

Forearms Curls
60 kg x 10

… here again small steps. SLDL same Reps, but feeling and execution way better.

So as no one replied to the latest entry of my slow bulk question thread:

Pushed up from 172 to 187 in about 7 months. But I am not 20 anymore maybe this pace is ok. I think I will push up to 200 pounds till years end and maybe cut back to 190 or 185. Should be a huge improvement.

[B]

Dumbbel Bench Press

81 kg x 6 screwed the first set, so hit a second and established some rep pr

76 kg x 9

Seated Dumbbell Press

28 kg x 8 good one

Close Grip Barbell Bench Press

75 kg x 8 no chance to progress, a rep forward … then backward … need a more stable movement

Twisted Lat Row

70 kg x 13

Meadows Rows

95 kg x 10

Uni Db Laterals

15 kg x 12

12 kg x 12

Cable Overhead Triceps Extension

23,5 kg x 10

Dumbbell Preacher Curl

19 kg x 12

Cable Leg Curls

15 kg x 30

Crunch

40 kg x 12

Banded Belt Squat

140 kg x 20

Cable Leg Extensions

15 kg x 30

Progressed on everything other than DB Bench and Close Grip bench. Need to nail my DB Bench Setup better and maybe choose another exercise for tricep compound.

[B]

Good session with minor drawbacks. Could increase weight (with less reps) or reps on most of the lifts.

Stiff-Legged Deadlift

160 kg x 6

Banded Belt Squat

170 kg x 9

150 kg x 11

Dumbbel Bench Press

63 kg x 13 out of nowhere is misgrooved and failed, took a few breaths and added six reps to failure

Medium Incline Shoulder Press

51 kg x 15

Jm Press

40 kg x 18

Lat Pulldown Uni

65 kg x 12

Dumbbel Upper back Row

66 kg x 19

Seated Dumbbell Lateral Raise

14 kg x 20

Lateral Tris

15 kg x 20

Baysian Curls

28,5 kg x 16

Forearms Curls

50 kg x 15

[B]

And to what point do you think you should control the change of direction? Micro pause in every movement? Or just not bounce out of the bottom?

Yes brother. A micro pause is perfect literally half a second and go.[/quote]

Yes, that is perfect. Got some dumbbell straps that allow me to perfectly do this.

[B]

I’d like to add that the stretch reflex is considered to be driven at least partially by titin-filaments. This structural elements between fibers and other muscle-tissue can also grow. if memory serves it also is more often located end the “end of the muscle” and is therefore more targeted at long muscle lengths.

But that doesn’t take away from the others message, that control is important ton to butcher one’s technical form away. So no advice to heavily rely on this reflex.

[B]

Good session. The weights that look „impressing“ are mostly the 2 dumbbels added.

Incline Dumbbel Press
71 kg x 8

High Incline Shoulder Press
67,5 kg x 5

Chest Dip
102,5 kg x 9

Lat Pull Arounds
80 kg x 6

Chest Supported Db Row
88 kg x 10

Lateral Dumbbell Raise
36 kg x 12
36 kg x 3
36 kg x 3

Pushdown Unilateral
24,5 kg x 12

Seated Curl
35 kg x 10

Nordic Curl
35 kg x 20

Wider Stance Belt Squat
110 kg x 20

Sissy Squat Rack
75 kg x 15

Heel Touches
65 kg x 10

Forearms Curls
40 kg x 25

[B]

Thanks. Yes maybe this is a level where you stand out between normal people. But between serious lifters it is close to nothing. So I hope to get some kilos up.

Just got up 6-7kg (13-15lbs) in the last 6 month and I hope to get another 6-7kgs till year’s end.

Back and legs are progressing fast. Chest, delts and arms much slower. But I will force them to grow.

Don’t know why the “I” always is corrected to capital letters…

[B]

Hey, where did you get the 2 sets chest from? As far as I can remember there was only one Set?