[Hazim ali Hazim]

Agree with the guys above. Well done you’ve had a very successful diet. You’re in a good spot to move into a build. Allison and Nathan gave some great pointers too. 18-24 weeks is a great amount of time to dedicate to this. How much cardio are you doing right now?

Thank u alot after many times of failing in my diet this is the most successful one and it’s my first time doing a proper bulk

Also im doing 150-180 mins depending on my energy sometimes my knees gets so tired that I can’t do the upper end of the range but my leg workouts is good im progressing every week in them [/quote]

Great work, I’m sure it feels particularly satisfying is you’ve fallen short previously!

So I think it would be smart to taper down cardio over the next 2-4 weeks so you’re doing a manageable (for your routine and lifestyle) amount without experiencing any knee troubles. Even if leg sessions are great and progressing, I think it would be smart to bring this down. There isn’t a ‘perfect’ amount to do, some do a little more cardio in a build/offseason and some do less. I also suggest moving over to doing something like a crosstrainer too if you’re not already. [/quote]
Thanks alot for the tips
Im gonna taper down my cardio over the 4 weeks and stay at 120 mins
Also I started doing the cross trainer it feels much better in terms of knee joints

[Hazim ali Hazim]

Agree with the guys above. Well done you’ve had a very successful diet. You’re in a good spot to move into a build. Allison and Nathan gave some great pointers too. 18-24 weeks is a great amount of time to dedicate to this. How much cardio are you doing right now?

Thank u alot after many times of failing in my diet this is the most successful one and it’s my first time doing a proper bulk
Also im doing 150-180 mins depending on my energy sometimes my knees gets so tired that I can’t do the upper end of the range but my leg workouts is good im progressing every week in them

[Hazim ali Hazim]

I would slowly go into a gaining phase now buddy aim for 0.5-1lb a week average over as long as you can without getting sloppy. Your lean enough here for me to go into gaining phase

For how long should my gaining phase be ?

And how much cardio should I do

Im thinking of doing 120 mins a week of incline walking so I don’t get sloopy[/quote]

I would start the gaining phase, and as Nathan said, slowly.

Don’t add right now more output, it does not make sense, keep the one you doing now. Donc increase cardio during your reverse.

18/24 weeks of gaining phase is the usual duration, but can be less/can be more, it will just depend on your overall body response and body composition.

Don’t get “too” fat

[/quote]
Im doing 150-180 mins of cardio per week
And if i start my gaining phase i want to drop it to 120 mins to not get sloppy also how long should a reverse diet take

[Hazim ali Hazim]

I would slowly go into a gaining phase now buddy aim for 0.5-1lb a week average over as long as you can without getting sloppy. Your lean enough here for me to go into gaining phase

For how long should my gaining phase be ?
And how much cardio should I do
Im thinking of doing 120 mins a week of incline walking so I don’t get sloopy

[Hazim ali Hazim]

Unfortunately the pictures haven’t loaded up. Do you have much fat to pinch around your mid section?

I would train how you enjoy to train as you will get more results when you enjoy what your doing.

How about now ?

[Hazim ali Hazim]

I think we’d need to see your split in full to fully help. It may be just an issue with programming or volume etc.

In the absence of the above, I’d recommend putting your shoulder work first in your sessions and ensuring your sets are quality and intense.

Fb (A) :
Heavy upper , light lower
Upper : 1 set x 6-10 reps
-Flat Machine chest press
-Atlantis machine shoulders press (pin loaded)
-Atlantis
-Cable lat pull down ( Single Arm)
-Seated machine low row ( Neutral grip )
-Machine overhead triceps extension
-Standing Ez bar biceps curl
-Single Arm cuffed Cable reverse curl

Lower :
Machine lying leg curl 1 set x 15-20 reps
Seated adductor machine 1 set x 15-20 reps
Machine squat ( heels elevated ) 2 sets x 15-20 reps
Machine leg extension 1 sets x 15-20 reps
Seated machine calf raises 2 sets x 15-20 reps
Hanging leg raises 1 set x 6-10 reps

Fb (B) :
Heavy Lower , Light upper
Lower :
-Single leg curl machine 1set x 6-10reps
– adductor machine 1 set x 6-10 reps
-Machine leg press 2 sets x 6-10 reps
-Machine leg extension 1 set x 6-10 reps
-Toe press on leg press 2 sets x 6-10reps

Upper : 1 set x 15-20 reps
– lying flat chest press machine
-Seated dumbbells shoulders press
-Machine triceps dips (pin loaded)
-Machine lat pull down ( Wide grip )
-H.S. Machine High Row( pronated grip )
-machine seated triceps push downs
-machine preacher curl ( plate loaded )
-Single Arm dumbbells wrist curl
-Machine ab crunches

Fb (C) :
Heavy upper, Light Lower
Upper : 1 set x 6-10 reps
-Low incline dumbbells bench press
-Seated barbell shoulder press
-close grip barbell bench press
-SA Machine lat pull down ( pin loaded )
-Seated machine row ( Top loaded )
-Single Arm cuffed triceps push downs
-Ez bar cable biceps curl
-Ez bar standing reverse curl

Lower :
-Seated machine hamstring curl 1 set x 15-20 reps
-Seated machine adductor 1 set x 15-20 reps
-Machine belt squat 2 sets x 15-20 reps
-machine leg extension 1 set x 15-20 reps
-Seated calf raises machine 2 sets x 6-10 reps
-lying leg raises
1 set x 6-10 reps

FB D
heavy lower , light upper
Lower :
Barbell 45% Back extension 1 set x 6-10 reps
Seated adductor machine 1 set x 6-10 reps
Machine pendulum squat 2 sets x 6-10 reps
Machine single leg extension 1 set x 6-10 reps
standing calf raises machine 2 sets x 6-10 reps

Upper :
H.S. Machine incline chest press 1 sets x 6-10 reps
H.S. Machine shoulders press 1 sets x 6-10 reps
Close grip smith machine press 1 sets x 6-10 reps
Cable lat pull down (supinated grip) 1 set x15-20reps
Seated cable row ( wide grip ) 1 set x 15-20 reps
Ez bar cable triceps push downs 1 set x 15-20 reps
Hammer preacher curl machine 1 set x 15-20 reps
Barbell wrist curl 1 set x 15-20 reps
Cable ab crunches 1 set x 15-20 reps

Here is my split my primary goal is to improve my upper body overall ( especially shoulders)

[Hazim ali Hazim]

Your chest I would say might actually be one of your weaker parts… looks like arms and quads are well ahead. Just do the normal fullbody and just grow everywhere. Then when you are 250lbs start looking for weaknesses. Full body will really help your chest, shoulders, back catch up to your arms and hamstrings will just take time.

can I add forearms work at the nd of the session maybe 2 sets to failure? And another question jp mentioned that u do only 1 set of shoulders per session so no lateral raises what is your opinion on that is it actually enough , also appreciate the feedback thank u man