[Brad]

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?

[Brad]

Just to add on to this, I’m going to be running an Upper/Lower split on this next push up. Is there any areas I should be focusing on or is the physique fairly balanced and just everything needs bringing up?

[Brad]

Been searching through the forums and found your post from December last year laying out how to transition. So you said to get as lean as you can (6-16 week diet) then slow push up (16/30 weeks) & maintenance (health phase) afterwards. This makes perfect sense I’m just wondering, if we have a good amount of anabolics in for the diet phase would we need to drop down to a health phase straight after or could we keep pushing the anabolics into the gaining phase then after that phase is done run a cruise dosage for the maintenance phase?

I would always do a health phase before a push up if diet was longer ie prep

Short diet 0 need straight into blast ( blood work and health marker permitted [/quote]
Thank you, what would you class as a short diet? Anything under 8 weeks or something?

[Brad]

Been searching through the forums and found your post from December last year laying out how to transition. So you said to get as lean as you can (6-16 week diet) then slow push up (16/30 weeks) & maintenance (health phase) afterwards. This makes perfect sense I’m just wondering, if we have a good amount of anabolics in for the diet phase would we need to drop down to a health phase straight after or could we keep pushing the anabolics into the gaining phase then after that phase is done run a cruise dosage for the maintenance phase?

[Brad]

Hi Kuba, with my split being U/R/L/R/U/L/R it 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 sleeps.

HS Shoulder Press

HS Flat Chest Press

HS Lateral Raise Machine

HS Tricep Extension

HS Single Arm Pulldown

Cable Upper Back Pulldown

Total sets – 18

Upper B Setup (2 sets all) 3 sleeps.

Smith Shoulder Press

HS Pec Fly

Dumbbell Lateral Raise

Single Arm Cuff Tricep Extension

HS Single Arm Lat Row

HS Low Row

Total sets – 14

No, only add volume if your recovery is super high and you are seeing big jumps in progress volume addition or reduction is dictated by your progress not extra days of rest. [/quote]
Perfect will follow the feedback and keep all exercises to 2 sets, does all look good to you on this training programme?:

Upper A Setup (2 sets)
1. HS Incline Press Machine
2. HS Pec Fly Machine
3. HS Lateral Raise Machine
4. HS Single Arm Lat Pulldown
5. Cable Upper Back Pulldown
6. HS Tricep Extension Machine
7. HS Preacher Curl Machine
Total sets – 14

Legs A Setup (2 sets)
1. HS Seated Hamstring Curl
2. HS Single Leg Standing Hamstring Curl
3. Skelcore Pendulum Squat
4. HS Leg Extension
5. HS Adductor
6. HS Standing Calf Raise
7. Ab Crunches
Total sets – 14

Upper B Setup (2 sets)
1. HS Flat Chest Press
2. HS Machine Shoulder Press
3. Dumbbell Lateral Raise
4. HS Single Arm Lat Row
5. HS Upper Back Row
6. Single Arm Cuff Tricep Extension
7. Incline Dumbbell Curls
Total sets – 14

Legs B Setup (2 sets)
1. HS Lying Hamstring Curl
2. SLDL (belt squat machine)
3. Hammer Strength Leg Press
4. HS Single Leg Extension
5. HS Adductor
6. HS Standing Calf Raise
7. Ab Crunches
Total sets – 14

Rep ranges – 1st set 4-6 | 2nd set 6-8.

[Brad]

Hi Kuba, with my split being U/R/L/R/U/L/R it 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 sleeps.
HS Shoulder Press
HS Flat Chest Press
HS Lateral Raise Machine
HS Tricep Extension
HS Single Arm Pulldown
Cable Upper Back Pulldown
Total sets – 18

Upper B Setup (2 sets all) 3 sleeps.
Smith Shoulder Press
HS Pec Fly
Dumbbell Lateral Raise
Single Arm Cuff Tricep Extension
HS Single Arm Lat Row
HS Low Row
Total sets – 14

[Brad]

Start with 2 sets only across all movements 14 sets is still plenty in a session then add more where you can recover

Easier to start with less and add more as you go on

Not starting high and then feeling shit and making little progress

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. JM Press (1 set)
Total sets – 14
Legs A Setup (2 sets each)
1. Preacher Curl Machine
2. HS Seated Hamstring Curl
3. HS Single Leg Standing Hamstring Curl
4. Skelcore Pendulum Squat
5. Hammer Strength Leg Extension
6. Hammer Strength Adductor
7. Hammer Strength Standing Calf Raise
Total sets – 14
Upper B Setup (2 sets unless stated)
1. Hammer Strength Single Arm Lat Row
2. Hammer Strength Low Row
3. Dumbbell Lateral Raises
4. HS Shoulder Press (1 set)
5. Smith Machine Incline Press
6. Cable Pec Fly
7. Single Arm Cuff Tricep Extension
8. Hammer Strength Tricep Dip (1 set)
Total sets – 14
Legs B Setup (2 sets each)
1. Incline Dumbbell Curl
2. Hammer Strength Lying Hamstring Curl
3. Hammer Strength Leg Press
4. HS Single Leg Extension
5. SLDL (belt squat machine)
6. Hammer Strength Adductor
7. Hammer Strength Standing Calf Raise
Total sets – 14
Rep ranges – 6-8 | 8-10 (lower 20%)

• This reply was modified 9 months, 2 weeks ago by  Brad.
• This reply was modified 9 months, 2 weeks ago by  Brad.

[Brad]

Increase based off the plan you’ve been following and monitor progress and increase cals as you see warranted!

sorry only just seen this but thank you. weights down another 1.8lbs in 2 days with calories sat 400 above where i finished but will see how the week plays out. i did change from 1.5g to 1g per lbs BW so 260g to 174g protein not sure if that could potentially be impacting things?[/quote]

This will be as really there wasn’t a need to adjust protein. Just add additional carbs to your previous plan. Protein will help recovery and building lean muscle so I’d get protein back to where it was. You don’t need to drop protein to make room for carbs [/quote]
no worries thanks but do you not think 1.5g per lbs bodyweight is abit excessive if i can get away with having it at 1-1.2g? is there any benefit to having it higher?

[Brad]

Increase based off the plan you’ve been following and monitor progress and increase cals as you see warranted!

sorry only just seen this but thank you. weights down another 1.8lbs in 2 days with calories sat 400 above where i finished but will see how the week plays out. i did change from 1.5g to 1g per lbs BW so 260g to 174g protein not sure if that could potentially be impacting things?

[Brad]

I wouldnt be using any calculators

Just add 3-400kcal on T days and 2-300kcal on rest days depending on lifestyle and previous experience on response and asses ever 4-7 days

No worries, will do that. Cheers mate.

[Brad]

So firstly you look fantastic bud – you have built a very impressive physique.

I see no issues with extending the cycle into your growth phase – you have only been cycling for 5 weeks so you have do another 10-15 weeks no issues in realty as long as blood work is good and progress is moving as it should

Bloods look fine to me – based on this your E2 should be controlled with the mast in there and the NPP a 200mg but you wont know for sure unless you get bloods done.

However remember E2 is great for growth and vital – so having it higher is no issues as long as not getting any sides 🙂

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 there any issues switching from one 19nor to another so not needing to wait for all the Tren to leave the system before introducing NPP?

[Brad]

If you want to enter your gaining phase now, there’s no need to hang around. Just use the plan that you finished your diet phase on and add 300-500 calories and have that as your starting point. Keep an eye on your body composition, performance and scale weight and assess and adjust as you go, taking things nice and steady.

thankyou, appreciate the reply. i finished on 2 refeed days (2,900 calories), one higher carb day (2,500 calories) and the other 4 days (2,300 calories). So in your opinion where would you start the calories at now?[/quote]

Increase your calories from your baseline plan, not your refeed days.

[/quote]
no problem will sit them at 2,700 for now & see how i get on. i did have protein at 1.5g per lbs throughout the diet however i’d like to lower this down to 1g per lbs BW to allow for more carbs, do you see any issues with this?

[Brad]

If you want to enter your gaining phase now, there’s no need to hang around. Just use the plan that you finished your diet phase on and add 300-500 calories and have that as your starting point. Keep an eye on your body composition, performance and scale weight and assess and adjust as you go, taking things nice and steady.

thankyou, appreciate the reply. i finished on 2 refeed days (2,900 calories), one higher carb day (2,500 calories) and the other 4 days (2,300 calories). So in your opinion where would you start the calories at now?

[Brad]

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?

[Brad]

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