Thanks both, appreciate the feedback. My thinking based on this is to put all Chest movements first and start with Biceps in the lower sessions. Does this look good?

Hi all,

So I’ve just taken some check in pictures this morning and I plan to start gaining slowly from here. What time frame do you think would be good to push for? 20/24 weeks at around 0.25-0.5% BW gain per week?

Potentially looking to come out my 16 week diet phase and am considering starting to push up again next week. I’m ideally looking to do similar to what I did last time and that was push up for 34 weeks however I did get a little leaner than this so just wondering if I should dig a bit deeper or if it’s a productive enough spot to make some… Read more

I’ve seen JP mention on here that he’ll do more sets if there’s more sleeps between each session, so for me running U/R/L/R/U/L/R that means on my Upper A session & Lower B session I have 4 sleeps rather than 3 until I hit it again. So would it make sense to add extra volume to these two sessions? For example:

Upper A Setup (3 sets all) 4… Read more

Hi all,

From what I’ve seen many choose to titrate their dosages up throughout the cycle which definitely makes sense, so, a couple of questions on this, if we were to run a 24 week or so cycle:

1. How often would you titrate the dosages up? Every 4 weeks, every 6 weeks?
2. Each time you titrate how much is this by? 100/200mg?
3. If you… Read more

Thanks Kuba, appreciate the advice. How does this full weeks setup look to you? U/R/L/R/U/L/R.
Upper A Setup (2 sets unless stated)
2. HS Lateral Machine
3. Smith Shoulder Press (1 set)
4. Hammer Strength Incline Press
5. Hammer Strength Pec Fly
6. Hammer Strength Single Arm Pulldown
7. Cable Upper Back Pulldown
8. Hammer Strength Tricep Extension
9.… Read more

I’m sure I saw this on JP’s instagram story a while back but can’t remember what he said to it..

If someone was training U/L 4x per week instead of the U/L Repeat, would 2 sets per session on a muscle twice a week be enough or should we look to add a little more due to the frequency being less?

Upper (2 sets each)
1. Dumbbell Lateral… Read more

Hi all,

This is my upper/lower split I plan on running from next week. It will be a 4x per week split U/L/R/U/L/R/R Repeat.

My questions:
1. Is exercise selection okay? Shoulder work first as I’m wanting to bring this up the most out of my upper body.

2. Is the weekly volume okay? 4 sets per week for most body parts, 8 sets for… Read more

Hi all, so this is what i’ve come up with planning to run it on a Push/Pull/Off/Legs/Off/Repeat.

What do you think of the exercise selection on the two rotations & the amount of volume in these sessions? Is it good to go or too much?

Considering running a Push/Pull/Arms/Legs/Rest/Repeat.

Although not very popular, i’ve seen Hunter Labrada has run this split before as well as a lot of his camp.

Thoughts on it? Think it could work well with having a day in between Pull & Legs? Anyone tried it?

Thanks, appreciate that mate. Will start my new cycle next monday then, do you think the dosages stated look good to go or can i use NPP at 200mg straight away? Just thinking i ran it higher than 100mg last time is all. This will give me a total load of 800mg little increase from what i’m currently on (700mg). One more question i had was is… Read more

This is a couple of pictures from training this week of where i’ve got to during the diet phase if it’s any help. Would estimating my maintenance with an online calculator & eating at that for 1/2 weeks before going into a surplus be my best bet if carrying on with my blast? or do i slowly reverse diet from the calories i’ve just finished at?

This is a couple of pics from training this week on how i’m looking from the diet phase if it’s any help.

Hi all, I’ve just finished my dieting phase in which I cut down 19lbs in 12 weeks. Total calories got to 2,300 at their lowest. I’m now looking for advice on the best option from here.

Should I try find out my new estimated maintenance calories by plugging the info into the calculators online and eat at that for around 1/2 weeks to be sure then…

Read more

Not sure if attached picture shows up, so will post as a comment too. 300 test, 150 NPP.

Hi all, I’ve just finished my dieting phase in which I cut down 19lbs in 12 weeks. The first 7 weeks of this was done whilst on my cruise dosage of 200mg test 100mg mast & the last 5 weeks 200mg test, 400mg mast, 100mg tren.

With only being 5 weeks into my blast could I get away with switching over to 300 test, 300 mast, 100 NPP whilst finding…

Read more

My oestrogen levels are shown in the picture. This was on 300 test 150 npp, looking at this would Mast even be needed if i chose to do Test and NPP again

Hi all, just looking for some recommendations on what you think would be the best approach for my third cycle (which is going to be a gaining phase).

Cycle history: (1) 16 weeks 480mg Test E. (2) Week 1-11 300mg Test E & 150mg NPP, Week 12-16 300mg Test E & 200mg NPP.

My second cycle i gained 6kg. Had bloods taken and was fine, hence… Read more

Hi all, wanting feedback on whether this will be a good change. Currently i run Push/Pull/Legs/Rest/Push/Pull/Rest.

My issue is that i feel my Legs will start lagging behind only get hit once. So i’m considering switching the Push/Pull after the Rest day to an Upper/Lower.

I have also tried the PPL x2 a week but just didn’t feel i could… Read more

Well i’m currently using the 1st bottle that looks fine, i did reheat the other one but haven’t touched it yet. You’d advise not using it then? Regarding the 200mg/ml would you say it’s okay? If it’s crashed would it be legit npp?

What do you mean by crashing?![/quote]
I think he means when this happens (bottle on the right). Would this mean it’s legit? Anyone give me more info on this i’m new to NPP, first time using it.

Now i’m thinking my stuff might not be legit after reading these comments.. has anyone had experience with this brand? It’s 200mg/ml.

Just a testosterone blood check this one, was basically doing it to check how reliable my gear is. Thanks, will make sure all bloods are done on Mondays in future!

Thanks both for the feedback. I’ll run 250mg test the whole way through, 150mg npp for first 8 weeks, assess blood work, then look at increasing to 200mg week 8-12 then 250mg week 12-16 👌🏼

Pinning Monday and Thursday. Test was done fasted Friday morning.

Hi all, been cruising for 16 weeks now on 150mg Test E. Just had a testosterone blood check back and levels seem pretty high. Thoughts on this? Should i bring it down a little to say 125mg for cruising in future?

Hello mate thanks for the reply. I’m 23 years old, 5 foot 8, 80kg and fairly lean can see abs, not sure of exact percentage sorry.

Another thought process i have for the second cycle would be this:
Week 1-4 = 300mg Test E
Week 4-8 = 300mg Test E/150mg NPP
Week 8-12 = 300mg Test E/200mg NPP
Week 12-16 = 300mg Test E/250mg NPP

How does this… Read more

Hi all, just trying to gather some advice/opinions on my second cycle.

1st cycle was 16 weeks long starting in May and finishing in September. I originally started with 600mg Test E for 8 weeks before realising it was to high for a first cycle so i lowered it to 480mg Test E for the last 8 weeks. Made good gains on the cycle and didn’t have… Read more

No worries thanks. I was still trying to carry on with bulking even though i’m cruising on lower test have i misunderstood here then? Can i not do that? My strength is still increasing not seen a stall in that, which is good.[/quote]

If your Strenght is increasing don’t go off bodyweight bud[/quote]

Sorry Kuba don’t understand what you mean… Read more

Hi all,

So after a few replies from members on the site i’ve realised that during my cruise period i’m going to stick to maintenance calories however i’m not actually sure what the best way of finding this is. I tried one of the calculators and it comes back at 2,700, however i’ve been eating 3,500 calories now from the past couple of weeks… Read more

No worries thanks. I was still trying to carry on with bulking even though i’m cruising on lower test have i misunderstood here then? Can i not do that? My strength is still increasing not seen a stall in that, which is good.[/quote]

If your Strenght is increasing don’t go off bodyweight bud[/quote]

Sorry Kuba don’t understand what you mean… Read more

No worries thanks. I was still trying to carry on with bulking even though i’m cruising on lower test have i misunderstood here then? Can i not do that? My strength is still increasing not seen a stall in that, which is good.[/quote]

If your Strenght is increasing don’t go off bodyweight bud[/quote]

Sorry Kuba don’t understand what you mean… Read more

No worries thanks. I was still trying to carry on with bulking even though i’m cruising on lower test have i misunderstood here then? Can i not do that? My strength is still increasing not seen a stall in that, which is good.[/quote]

If your Strenght is increasing don’t go off bodyweight bud[/quote]
Sorry Kuba don’t understand what you mean by this?

No worries thanks. I was still trying to carry on with bulking even though i’m cruising on lower test have i misunderstood here then? Can i not do that? My strength is still increasing not seen a stall in that, which is good.[/quote]

You can still gain on a cruise certainly. However the ratio of fat gain will be potentially much higher than… Read more

No worries thanks. I was still trying to carry on with bulking even though i’m cruising on lower test have i misunderstood here then? Can i not do that? My strength is still increasing not seen a stall in that, which is good.

Hi all,

Over the past couple of weeks i’m struggling to see an increase of weight during my bulk. I put on some good size during my blasting phase of 16 weeks starting at 3,000 calories finishing on 3,300 calories. I’m now on a cruise period however can’t seem to increase weight even though my calories are now even higher at 3,500.

Could… Read more

Keeping cardio in during a gaining phase can certainly help with fitness levels, however I would be mindful of what methodology you use and where you place it. HIIT cardio can sometime impact recovery and disrupt performance in training sessions. If it works for you, great, but I’d consider a more low to moderate form of cardio to… Read more

Keeping cardio in during a gaining phase can certainly help with fitness levels, however I would be mindful of what methodology you use and where you place it. HIIT cardio can sometime impact recovery and disrupt performance in training sessions. If it works for you, great, but I’d consider a more low to moderate form of cardio to… Read more

Thanks what low/moderate intensity cardio would you recommend to keep fitness up if i wasn’t to recover properly from HIIT?[/quote]

It doesn’t really matter. Just choose which ever method you prefer, enjoy and recover the best from. I like using a spin bike. Just aim to keep your heart rate up consistently throughout.

I’m not saying don’t use…

Read more

Thanks what low/moderate intensity cardio would you recommend to keep fitness up if i wasn’t to recover properly from HIIT?

Thanks all for the feedback will make sure the sprints stick within the 20/30 second time frame then. Regarding when to do it i’m thinking if i do my Push or Pull session in the morning i can do a HIIT session in the evening? That way i can still utilise the full Rest days between either side of Legs.

Hi all,

I’m looking for feedback on my plan of implementing HIIT cardio into my training. I was thinking of doing around 30 min sessions consisting of a warm up then 30 second/1 min sprints followed by 1 min/2 min recovery jog repeated for the time stated. This would be done on treadmill, bike, rower, stair master etc probably just rotate… Read more

Congrats Hilly! 👌🏼

Thanks for the reply much appreciated. So i was thinking of doing drop sets on the isolation movements depending on what recovery is like, if i was to opt to changing the rep ranges what ranges would you advise?

Another thing i was wondering was i’ve seen most have different workouts for each Pull/Push/Leg session just wondering why i’d need… Read more

Thanks for the reply much appreciated. So i was thinking of doing drop sets on the isolation movements depending on what recovery is like, if i was to opt to changing the rep ranges what ranges would you advise?

Another thing i was wondering was i’ve seen most have different workouts for each Pull/Push/Leg session just wondering why i’d need… Read more

Thanks for the reply much appreciated. So i was thinking of doing drop sets on the isolation movements depending on what recovery is like, if i was to opt to changing the rep ranges what ranges would you advise?

Another thing i was wondering was i’ve seen most have different workouts for each Pull/Push/Leg session just wondering why i’d… Read more

Hi all, after watching JP’s videos on the education section i’ve put together a PPL routine and would like feedback please.

Push
* Incline d press (5-9/10-15 reps)
* Shoulder machine press (5-9/10-15 reps)
* Dips tricep focused (5-9/10-15 reps)
* Decline cable fly (5-9/10-15 reps)
* Tricep pushdown (5-9/10-15 reps)
* Cables single arm side… Read more