[Harrison Coates]

Enjoyment of the exercises really and having variation instead of doing more volume on the one exercise and on hack squad usually dont like to go above 10 reps as it gasses me out before my legs fail where as on belt squat i like to keep the reps 12-15

U need a leg extension, having 3 quad compounds in legs is terrible.

[Harrison Coates]

Hey mate I’m no pro but don’t need an incline smith and incline fly on same day. Neither with the SA cable row and SA db row, just pick one. Again same with rdl, one is enough. Why do hacksquat and belt squat same session?

[Harrison Coates]

30 weeks , 0.5 to 0.7 pounds a week would be a solid rate , you should get a lot from that if you stick to a plan / don’t chop and change , get distracted

Done, will do

[Harrison Coates]

Looks perfect !!

Hell yeah, gonna crack on with this for the next 6 months without changing a thing

[Harrison Coates]

Unless chest is very strong I would be pressing always for it , I don’t care what evidence based guy has told you pec dec will suffice , it will not

I have the press on upper B

[Harrison Coates]

All the best buddy –

dont over analyse things to much with rate of gain. Just monitor your body fat levels and keep killing every gym session. At your age your body is in the best spot to grow and you do not want to restrict it 🙂

Thanks man

[Harrison Coates]

Slowly go up from here bud, your not peeled but you don’t need to be to grow at this point

Small surplus

No heavy cheat meals

Focus on performance

You’ll kill it

Thanks so much kuba. What rate of gain would be ideal

[Harrison Coates]

Hi Harrison,

That’s a difficult one to answer without knowing what you’re looking to achieve, or without knowing what you look like.

Why don’t you share some pictures and a little bit of context for the community to share views on?

Hey mate thanks for replying, I actually put the photos in the forums if u wanna have a look. Thanks