[Hilly]

Thank you for your questions

For me, I take every set in a close proximity to failure, where my last rep still looks like the movement but is hard to get through, the more experience you get the better you’ll get at it so if you’re not 100% great age just yet don’t give up

Volume wise, I find as you begin as a newbie you will start likely with higher training volume 2 to 3 working sets on around 7 to 9 exercises, with a rough guide of 8 to 12 reps on a compound and anywhere between 10 to 20 on a isolation. Overtime you will be able to tweak your volume based on the performance, for example, if you find that you aren’t progressing very well after the first couple of months, you could look to reduce down the volume even to begin with just by 2 to 3 sets per exercise, see where that takes you, with progression and with the office physique and keep on adapting as you go.

Last question: Do you base yourself on a number of training series per week?

For example 8-10 sets per week for the chest

If so, do you have any reference ranges that you recommend staying on?[/quote]
This is the only way to totally track volume so I imagine most would do this.

How many total sets – We know between 8 and uptown 30 sets has been shown to be effective in science and that is per body part. Sweet spot seems to be between 8 and 20 IME so you want to work around this and asses based on your response/recovery and progress.

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[Hilly]

 

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[Hilly]

so if your able to train sooner then maybe just stick with things as they are but increase your chest volume

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[Hilly]

I cant see blood work pics –

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[Hilly]

Agree with Clare here & feel free to ask their current clients, choosing a coach is so important, it’s always good to speak to a few coaches instead of jumping in to one right away!

Fully agree with this and Clares post

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[Hilly]

I would look to tidy up now. Then come back up at a slower rate focusing on staying leaner before dropping back into a cut for the Holiday and putting yourself in a position to be bigger and leaner than ever

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[Hilly]

200mg test and 200g primo may well have E2 to low. This is were you need to base things off blood work.

Initially I would go

200mg test
100mg primo
100mg mast.

Split jabs MWF or daily.

GH -3iu pre bed

Tel – 40mg meal 1

Then get bloods done at weeks 6-8 and asses everything closely on top of BP and BG. If all is good just sit here and take your time. If want to escalate I would keep max increase to 200mg over the duration of cycle.

I would consider looking into some of the new peptides also as these IMO are very beneficial for us as we age. Mots C, SS31 and 5 amino 1 would be ones to read up on and look into IMO

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[Hilly]

Thurs – No hiccups today but still some form of lingering Digestion issue – Feels like there is acid in stomach/throat at times.

Meals better -5 total

trained Shoulders/chest/arms at Uf Leeds after meeting a client

Seated lateral machine – 3 x 8-12
Narrow grip press – 3 x 8-10
1 arm lateral – 2 x 12-15

Chest press – 3 x 8-10
Incline press – 3 x 10-12

1 arm bicep curl machine – 3 x 8-12
EZ cable PD – 3 x 10-15
Dual cable bicep curl – 3 x 8-10
Dip machine – 3 x 10-12

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[Hilly]

 

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[Hilly]

As Maddy says its ver person depending but I would say initially you will need to be 10-12lb up minimum before you start seeing performance at its best. This would also depend how lean you were on stage also

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[Hilly]

Yeh this was mainly a cost thing and also there was a theory at one point that running daily for prolonged periods builds up Gh anti bodies and can cause issues alongside potential insulin resistant issues. Now there is some science and merit to this and I do know many people that have found it super effective just using it pre workout 4-5 times a week or pre bed 5 times per week.

However we have come to learn anecdotally IMO and from science that we can run this in fairly moderate doses year round with no issues and just get more results

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[Hilly]

Every one is effected by things a little differently. Some get improved sleep quality so they need less, some seem to sleep better and for longer.

As long as sleep is still good and your feeling refreshed you are good to go 🙂

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[Hilly]

if your limited to this dose then 4iu EOD is best IMO.

Hopefully you manage to source some good Chinese GH

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[Hilly]

Cant add much more at all to what J has put in already.

I agree on all points and would Defo have lantus in there with meal 1 at 10iu with some scope to increase this if needed IME also as the growth phase continues

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[Hilly]

Wed – Rest day and this actually worked out better than a normal Wednesday with much more time to Catch up on work etc and much less rushed.

Just 4 meals in as for some reason I have been dealing with terrible hiccups since Monday night and need to figure out what is causing it as its literally like I am choking when it occurs and it seems to randomly come and go

Training 2moro and Friday I think or that as the plan so far

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