thank you.

so I made inspired by your answers split, can you take a look at exercise selection and volume?

delt and triceps:

smith machine shoulder press x2

SA cable lateral raise x2

machine lateral raise x2

reverse pec deck x2

cable reverse fly x2

rope push down x2

close grip smith press x2

incline db skullcrusher x2

Back and biceps

straight arm…

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Yes ofc

https://ibb.co/SXx2zv9X

https://ibb.co/0jGS55j7

https://ibb.co/zhHDrr19

Hi. I’m wondering which direction I should go in when it comes to my training and physique. It seems to me that my clearly dominant body part is my legs. As for the upper body, I think my weakest areas are my back and arms. Am I assessing this correctly? If so, what would you advise in terms of choosing a training program?

Thank you Jordan appreciate your help Sir.
Do u think it gonna work now? I deleted incline and smith and left dips because have incline and flat in push B also added Pushdowns before dips to pre- exhaust triceps before dips to get more chest out of them
Push A
Triceps Pushdown 2×12-15

Weighted Dip 3×6-8

DB lateral Raise 2×12-15

SA Cable lateral…

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Hi.

My lagging parts are back, delts and arms. I made up split which should help me with these lagging’s parts. Could u check if it looks great for my target? I moved volume from legs to upper body. Legs are great I think for now.

Push A

Incline Bench Press 3×6-8

Flat DB Press 2×6-8

Weighted Dip 2×6-8

DB lateral Raise 2×12-15

SA Cable lateral Raise…

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Sorry guys, what about now?

refresh

Is it working now?

Hi guyz.

Here is my current split I train 5 days a week in rotation: legs/push/pull rest push/pull/rest(or extra arm day). What do you think about volume and exercise selection?

https://postimg.cc/gallery/B6Y5pwv

Thank you bro. I Think im gonna try Legs/push/pull rest push/pull so I can have 1 leg per 7 days and get more rest for my upper, keep it for at least 16 weeks and then think that next

Hi guys,

I wonder if I still should cut or stop it and start slow gaining phase. Next question I think I should get more arms and generaly upper body, so I’m gonna start a new plan I got two propositions one legs/push/pull rest push/pull with arm focus and second is upper/lower/rest/upper/lower/rest/optional rest can u help me which one could fit…

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I’m not sure guys if u can see photos above?

Can you see them now, Sir?

Can u see them…

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Don’t u see photos I uploaded?:(

Hi,

Currently I’m cutting I wonder if I’m already stop it and start slow gaining phase?

If yes I think about bias my arms and start every push with biceps and pull with triceps, is it good idea?

Also I think about starting volume I think about 12 sets chest, 16 sets back, 12 sets biceps, 12 set triceps is it good starting point?

Thanks guys.

I’m think I’m gonna try legs/push/pull rest push/pull with arms focus.

Could you look if exercise selection and volume for start gaining is great?

Also next question do you think I have enough base to start gaining or should I cut a bit yet? I’m still cutting atm

Sorry guys. Can you see pics now?

https://ibb.co/7JPT6XPc

https://ibb.co/pr438ys0

https://ibb.co/cKfGfWg4

https://ibb.co/JW4V1kk2

https://ibb.co/4ZHfx97Z

https://ibb.co/hxYB6KDB

https://ibb.co/fdgTmd2M

https://ibb.co/2YLsp1pw

https://ibb.co/HpqtHv5z

Yo guys, I’m wrapping up my cut, got like 2–3 weeks left before I hop into off-season and start pushing for size. Been running LEGS/PUSH/PULL REST PUSH/PULL REST for the last 9 months straight, but it feels like it’s time to switch things up.

What kind of split would you recommend heading into a bulk? Anything specific I should prioritize or…

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Hello guys,

I’m currently on prep. Taking 5iu of hgh. Training days pre Workout and pre bed non training days. I wonder if its better to take hgh all pre fasted cardio. Just i’m not sure, because im waking up 6 am and instantly going to do cardio, if there is enough time to inject hgh and going instantly cardio?

Hey,

I’m currently using growth hormone and insulin together. My training day looks as follows: at 3 PM I eat a meal at work. I come home at 6 PM, inject 5 IU of growth hormone and 8 IU of insulin, then eat my pre-workout meal and go train. After training, I inject another 12 IU of insulin and eat my last meal of the day – the post-workout…

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Sorry for that, maybe it works

Hi! I have a big request for your help in adjusting a training plan based on my current physique. It seems to me that my dominant muscle group has always been my legs, which is also evident in my strength results during training. Should I try a split with an upper-body priority? If so, what could it look like and which muscle groups should I…

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Hello everyone in my journal!

I’ll try to regularly document my journey here to reach my first 220lbs on the scale and also my first competitions on stage.

My current average weight this week is ~198lbs.

My current macros are:

Training Day (TD):

• 260g protein

• 50g fats

• 730g carbs

• Intra-workout: 20g EAA + 30g cyclic dextrin

Non-Training Day…

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Please delete it, my bad i Missed categories.

Hello everyone in my journal!

I’ll try to regularly document my journey here to reach my first 220lbs on the scale and also my first competitions on stage.

My current average weight this week is ~198lbs.

My current macros are:

Training Day (TD):

• 260g protein

• 50g fats

• 730g carbs

• Intra-workout: 20g EAA + 30g cyclic dextrin

Non-Training Day…

Read more

Thank you! Then I’m gonna try low doses like 25mg every other training and see if it works well for me.

Hi,

Recently, I came across protocols where some people use Anadrol pre-workout in small doses of 25mg(only as pre-workout not ed) This way, they avoid more significant side effects. Does this approach make sense, and could it provide measurable effects?

Anybody Please? I Think the second pulls are really good selections, but I would like to be sure

My second option is bellow, is it better?

Pull A:

1. Rear Delt Cable Fly 2×12-15

2. Chin ups 2×MAX

3. Barbell Row 1×5-7 + 1×8-10

4. Lat Pulldown 2×10-12

5.DB curl 2×12-15

6.Preacher Hammer Curl 2×10-12

Pull B:

1.Reverse Butterfly 2×12-15

2.V-Grip Lat Pulldown 2×8-12

3.Chest Supported Machine Row Wide Grip UpperBack Focus 1×5-7 + 1×8-10

4.Shoulder Grip…

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Got it, gonna swap V grip then thanks. Yes in my leg day I have RDL and also hyperextensions. There is no any bent over row because I don’t really feel these exercises nice in my back.[/quote]

So, taking the above into account, is this plan good?

Got it, gonna swap V grip then thanks. Yes in my leg day I have RDL and also hyperextensions. There is no any bent over row because I don’t really feel these exercises nice in my back.

Hello. Lastly I did some changes in my pull also cut volume.

Pull A:

1. Rear Delt Cable Fly 2×12-15

2. Wide Grip Lat Pulldown 2×8-12

3. Chest Supported Machine Row Lat Bias 2×8-12

4.V-Grip Cable Row 2×12-15

5.DB curl 2×12-15

6.Preacher Hammer Curl 2×10-12

Pull B:

1.Reverse Butterfly 2×12-15

2.Upper Bias Pulldown 2×8-12

3.Chest Supported Machine Row Mid…

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Hello. Thank you! So I sticked to that and finally my chest progress exploded, after every training I’m making extra reps or even extra reps and weight, its perfect!By this I decided to also cut some pull volume and check if it gonna work here also, because I stall here also. So I modified my pull a bit, made some exercises changes and cut… Read more

So I made final changes and my split seems like this, everything good?

I’m gonna train

PUSH A/PULL A/

REST/

PUSH B/PULL B/LEGS/

REST

and repeat. Is everything good on paper now? Thank you so much! So there is 3 sleep between push/pull and 4 sleeps between push b and push a, then push b can have like 5-6 sets for chest?

Push A:

1.Lying cross cable…

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also last question if I have 4 sleeps between PUSH B and PUSH A should I try to go more than 4 sets? like 5-6 maybe?

Big big thanks in a few sentences you explained me a lot more than I learnt in months lol, ur the best!

I see. Then this one should be on point now? What about pull, also 4 sets at 3 sleeps or could be more like 5 sets? I have never trained at such low volume seems like abstraction for me, sorry

Push A:

1.Lying cross cable lateral raise 2×15

2.smith press 7, 12

3.Hammer incline press 10, 12

4.Db lateral raise 2×15

5.Bb skullcrusher 3×12

6.Cable…

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Thank you Jordan. Tbh I thought that volume is the problem, but my coach is ifbb pro, so I totally trusted him and kept doing what he said. Can you look is it better after my simple changes?

Also big thanks! Could you take a look is it better now?
I thrashed out some volume and also deleted front delt raises.

Push A:

1.Lying cross cable lateral…

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ofc all rir 0-1

Hello Jordan!
Thank you for your answer, appreciate it!
Here is split for now, Push A-Pull A-Rest-Push B-Pull B-Legs-Rest-Rest and repeat

Push A:

1.Lying cross cable lateral raise 2×15

2.cable chest fly ramp 8 + drop set on fail set

3.smith press 30* 2×7, 12

4.Hammer incline press 2×10, 1 rest pause(to 20reps)

5.Cable front raise 2×20

6.Db lateral…

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Hi!

Ever since I started going to the gym—about six years ago—I’ve struggled with making strength progress in my upper body. In contrast, my lower body strength has been improving consistently, even during a cutting phase, where I can add 5-10kg to my lifts almost every workout. However, training my upper body feels like torture. The weights I…

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If anybody could take a look, and let me me know if I need any changes I will be really grateful! Problem is that I’m not really progressing lifts as I should imo. Like I’m using smith 67,5kgs for 6 reps and and like 1 rep for a week then stall then maybe one more again. In pull day for example in 1 exercise I progress like 1-2 reps on another…

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Hello Kuba,

Here also Kuba. One hope easy question. Seeing my currently look what split would you go, fbw/upper-lower/ppl?

https://postimg.cc/gallery/Rnc4yGW

Hello.

I just made my lipids, and I’m little worried I’m currently at 525testE and 175trenE weekly.

My total cholesterol is: 57,90 norm is 115-119.

HDL:17,50

LDL:29,43

Triglycerides:31,30

Naturally my cholesterol was also too low about 110. 4 months ago was about 100. Now is like this, but I’m also after lean phase.

Should I worry?

Hello,

My current bulking split:

Push A:

Lying cross cable lateral raise 2×15

cable chest fly ramp 8 + drop set on fail set

smith press 30* 2×7, 12

Hammer incline press 2×10, 1 rest pause(to 20reps)

Cable front raise 2×20

Db lateral raise 4×15 every with drop set

Bb skullcrusher 3×12

Cable crossover tricep ext 2×15

Pull A:

Rear delt cable fly…

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