i would just add in the 400 a day as its not a huge increase so you should be able to maintain body composition and see a noticable increase in energy and performance

legs today and its a new session for me, well a lot of the same movements but new sets and rep ranges and few new movements

1. standing calf raise 3 sets

2. seated ham curl 2 sets

3. pendulum 2 sets

4. bulgarian split squat 2 sets

5. gym leco horizontal leg press 2 sets

6. leg ext 2 sets

7. adductor 3 sets

definitely the hardest leg session i have done…

Read more

Very good pull session yesterday, again like the rest of the sessions this week went up on most movements.

6 days into diet phase 264-248lb so a 16lb drop.
No drop in performance, feel great in training. Maybe a small bit flat today but nothing crazy.

Current physique

Very good push session today with Jordan shallows & haider.
Matched my prime shoulder press from last week 5pps x 14 then increased back off set by 2 reps 4pps x 18.
Very happy to solidify my top set and I know 15+ Reps is there

Appetite still quite a struggle today after been ill on Sunday and having to force meals in.
Still not feeling 100%!and pull/hams today was hard to get through, session took a lot longer than usual as I really had to take my time between sets just to get myself ready and get something from the session.

Ultimately the goal in a gaining phase is to gain muscle right? So is weight on the scales the only factor here… no.
If performance in the gym is still on an upward trajectory then I’d be hesitant to react to a plateau in weight.
As hilly says hold for 2 weeks and assess what weight is doing, body composition and performance.

At the end of the day your weight is not displayed to the judges and therefore doesn’t matter-
Focus on getting stage lean and a look you are happy with. Weight should only be a concern if there is a certain weight you have to make for class.

Apologies no update yesterday – it was rest day and I actually ended up being very sick in the evening.
After my 5th meal I had stabbing pains in my stomach that got so bad I couldn’t move and blacked out for a short period of time before waking and being violently Ill.
Obviously today felt a little off and been unable to eat as my throat is… Read more

The purpose of devolume is to get fresh again whilst maintaining where you are at so beating logbook is counter productive here and unlikely to happen anyway if you are truly in need of devolume.

My approach is to drop back to just 1 working set in my back off set range with 1-2 RIR

Pull today and wasn’t sure how it would go as legs were very heavy after yesterday but once I got in and got a few warmup sets in felt good.
Strength felt very good and progressed most lifts.
Had a posing session with Jon Lofthouse after and made some tweaks to a couple of poses which really helped.

Well it’s safe to say my quad is back to 100% now. Had one of my best leg sessions ever today with the muscle doc and honestly haven’t felt pain like that in a long time! Haven’t moved from the couch all day since.

Session
1. Standing calf raises 4 x10-12
2. Walking lunges bw (activation) 3×30
3. Leg ext 5×10-12
4. Lying ham 1×8-12… Read more

They will start working almost immediately but when will you notice… you probably won’t results will be gradual so day to day u won’t notice anything u huge- u won’t just wake up after a few day 5kg heavier and how good your results over time will largely depend on you and your effort.
2 people could run 300mg 1. Could sit on his ass and get… Read more

Really good delt focus push session today, not sure where it came from but felt really good and prime shoulder press today managed 5pps x 14 which is 5 reps up on last week but it’s more how the weight felt today I’m happy with, it didn’t feel heavy, more like a back off.

First food change in months today. We had been considering a small… Read more

Generally just a means of standardizing form and removing momentum

Rest day today for me so had some deep tissue and dry needling done,
The dry needling is really helping with my shoulder and haven’t had any pain the last few weeks.
Appetite has gone through the roof last few days out of nowhere, nothing has changed and I’m usually quite full towards end of day but now it feels like I haven’t eaten!

I haven’t had any personal experience with it however I have had clients and friend prescribed it and only issues they had (at higher end dosages) were joint pain and dry lips.
I’d recommend using tbjp Osteo pro, join in & oh mega pro to offset any potential joint pain.
Dry lips – always have lip balm on you

Really good posterior session today
I have switched out SLDL for RDL now as I believe this will offer more to my specific needs.
Started pretty tentatively doing 180kg for 8 with a few in reserve as I did deload this session due to fatigue I mentioned from yesterday so everything was just one set today and nothing to fail.

I will be getting bloods done again next week, I didn’t get it done at end of cycle, I had them done mid cycle and there was nothing of concern

Hey I haven’t any personal experience using it but have had clients use and the only issues (usually with higher dosages) are joint pain and dry lips.
I’d suggest using Osteo pro, join in and oh mega pro to off set any joint pain..
Dry lips make sure you always have lip balm

Definitely should have just rested today, strength wasn’t there for push. After first exercise I just pulled back to a devolume session and just did one set on everything. I will probably do my next 2-3 sessions with this format

Thanks Darren, when you say progress what factors are you considering?

At the moment every lift for the body parts mentioned are continually going up in load with the same standard form, so that progressive overload is there, but not seeing much in new tissue growth.

When it comes the end of the session I’m beat and struggle to get the… Read more

Rest day today for me an feeling quite beat up, bicep tendons very sore fully straightening my arms adds quite a lot of discomfort.
I’m due to have push tomorrow so I will assess in the morning as to whether I will train or not.

First of all I would only consider to add volume if progress is not being made with current volume.
Will increase in volume add any benefit or will recovery be impacted or knock on effect on other training days.
Prioritize those body parts early in session when you can get the most from them before looking to change volume would be my first move

I think first thing to address/consider is your rest period between the sets as this is most obvious reason for back off set to be underperforming

But for just getting lean and do an off-season to bring his legs up would you go with primo and masteron or npp with masteron? [/quote]
To echo kuba here we can suggest a compound etc but running through a phase be it prep or off season things will change, compounds can be adjusted so it is really best to get a coach to guide and oversee… Read more

Really good pull session today, despite still feeling a little tired after this weeks craziness with messed up routine etc.
had a good chat with Jamie and looking at doing a little diet after this week for 5/6 weeks to pull me down to 240-245 to just give digestion a break and also to have a look at how I’m looking as at this weight we will… Read more

Finally a much needed rest day today after a messed up week routine wise!
Ordered to have sushi last night instead of normal last meal – 50 pieces of sushi and woke up lighter again today so down to 251.5lbs today from 255 where I’d been sitting last few weeks.
I imagine this will creep back up again this week as I get back to normal routine

I don’t think any PED usage would be beneficial at all here

It’s really dependent on the person & situation. In a comp prep for example one might opt for higher mg usage to maintain as much muscle as possible whilst in a deficit.
In bulk with higher calories you often don’t need to be using a higher mg usage unless really trying to push.

Pretty solid leg session today especially considered routine has been thrown off so this is 4th day training in a row which I’m not used to.
Got a big serving of prepare in before this one.
Another leg session where numbers moved up on everything and slowly starting to really feel these sessions again since before the quad tear.

Great push session today with @youngoscar & haider
Again we mixed up the session to meet all of our needs and it worked really well.
Prime incl shoulder press 5pps x 9 and 4pps back off x 18 def highlight of my session.
Full session filmed and will be up here soon

Really awesome pull session today with @youngoscar & Jordan shallows- a little different to my normal pull session I do as it was a combination of mine & oscars focus but nonetheless we had a great session. Training with these two made me really lock in on execution.
Session went as follows-
1. Wg tbar- 2 working sets
2. Prime single… Read more

I think you are doing exactly what needs to be done- listen to the advice of the specialist and complete rehab work with diligence

Pretty decent push session today
Pushed up to 75kg a side on prime incline having got 10 last week with 70kg a side.. managed 7 reps with good control so I’m happy with that.
Most other movements moved up by a rep or 2.
Weight has dropped down from 255 to 251/252 last couple of days but I put this down to being on cruise dosage now

I guess this really depends on what you are trying to achieve and what exercises you get on with. Eg if upper chest is focus then yes 2 variations of incline press and select 2 that are most effective for you however if no particular focus nothing stopping you do incl one rotation and flat another for example…
Also have to consider selection of… Read more

Great pull session yesterday, felt really good so with the tbar I decided I’d try 8 plates having previously done 7 plates for 12 the week before.
Managed 7 reps with 8 plates and then 20 reps with 5 plates for back off.
Rest of the session progressed by a rep or 2 on most movements also.
Rested up for the afternoon as went to watch this vs… Read more

I’ll probably ride out trt now for another 8 weeks or so as I have no need to push with me already being as heavy as I can go at this point and I’m not suffering performance wise.
No I do my own training and he handles nutrition and cycle side of things.

Great leg session today, best I have had since before the quad tear.

Session went as follows:

1. Standing calf raises 4×10-12
2. Walking lunges 3×20
3. Adductor 1 rest pause set
4. Seated ham 1×10-1, 1×12-15
5. Leg ext 4 x 12-15
6. Pendulum 1×8-12, 1×12-15
7. Leg press 1×8-12, 1×12-15
8. Single leg press 1×12-15
9. Split squat back leg… Read more

Try pinning a different area and if still the case look at switching the brand you are using

If using as a main movement your top set you want to focus on mid peg load , then back offs you can look to load some on top as it will make the lock out significantly easier.

Also can use top load to micro load as means of progression- eg a while back I was stuck on 4.5p mid load for 6 3 weeks in a row so I did 4p mid and 10kg top getting 9… Read more

Really good push session today- took another rep on the prime shoulder press so now on 5pps x 10, this weight isn’t feeling heavy now so I know I can work this up to 15 in the coming weeks.
I did have quite a substantial weight drop today down to 251 from 255 so we will keep an eye on this over coming days as there was no reason for it to drop.

Rest day today and had some dry needling work done on both my shoulders and chest. This has really been helping me the last few weeks along with mobility exercises to keep my shoulders pain free

Hey mate I’d go with just test 350 & primo 400 to begin… assess after 6-8 weeks then could look to add in npp if you feel necessary

Hey mate you should be all good – split it over 2-3 shots across the week and unlikely to have any issues but keep some nolvadex incase

Great pull session today – felt strong and connected well with all movements.
Decided to do traditional deadlift today instead of SLDL- worked up to a single on 280kg then 240×10

No changes still in food or anything, have noticed slight improvement in body composition and no change in weight.

About 2 years. My upper body has grown a ton, but my legs are still behind. Maybe it is a matter of intensity, but not too sure. Thanks hilly

[/quote]
If programming and execution is on point (always room to improve here on both as im sure everyone on here will agree with, im 10 years training and im still learning about execution)
But the… Read more

Apologies for lack of updates over the weekend, had lots going on outside of bodybuilding and we collected a new puppy- coco a 12 week old female American bully so it’s been a bit of a mad house settling her in.

Anyway push today and had a really good session- pulling back on the prime incline press was definitely a good move as it feels much… Read more

You are on the right track- start with the basics and fundamentals of training people in the gym floor- educate yourself on nutrition- plenty of courses you can do online, research here in the education section, as hilly said also work with a good coach who you can learn from also

Had a small tweak in my glute so yesterday I didn’t do more normal leg day, I took the opportunity to train with dr Jordan shallows (the muscle doc) and he took me through a lot of activation and stabilization work for legs which will be on my YouTube in the coming days. Although we didn’t use much weight I found the session very tough.

Today… Read more

Why arms before back day as you’ll be Fatigued your biceps ?[/quote]
Arm day has been removed several weeks ago, however I never had an issue with fatigue for back following arms