[Hilly]

I think you need to go in the middle of the 2 have control of the movement but don’t go extremely slow. Equally don’t bounce out the bottom it needs to be precise movement and you’re in control of it all but ideally I’d be aiming with the best form to lift as heavy as possible and failing. Pauses are great but I don’t think you need pauses on all movements

Fully agree with Kam here.

I really don’t think you want your squats done with a pause in the bottom for every rep of every set.

This would be something one may bring in to make there reps and sets harder as they get super strong.

I.e – can squat 5-6 plates a side plus but is worried about injury so trying to make 4 plates harder.

Not when moving 80kg. Unless you have an injury / bad back you are working around.

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[Hilly]

It’s pretty simple as J says.

How much you adjust things depends on how aggressive your looking to be

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[Hilly]

Agree with all of the above.

If your truly fat free you will likely need 3-4 weeks of eating up minimum

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[Hilly]

I see no point in the 4 weeks then change

Primo at 100mg Is really not doing that much but controlling E2 better n increasing overall load.

My first 8 weeks would be 250 test and 100mg primo.

Second 8 would be 350 test and 200 primo.

I see no point in bumping dose just for 2 weeks at end.

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[Hilly]

I don’t really think there is ever a need for complete rest days unless the body is truly battered or your poorly.

Liss for me Is as much active recovery n health as anything else

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[Hilly]

Still away

All remains as is.

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[Hilly]

If ultra lean a few lbs the first week or two is fine, and then after that 1-1.5 lb per week is a good gradual weight of gain, paying attention to training progression and recovery along with body composition and only making diet increases as needed based on those factors

Fully agree here

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[Hilly]

I agree with all of the above – white toast first and then try others based on response.

I do find for most that struggle with digestion white tends to sit better than brown/seeded stuff that is higher in fibre but for some its the other way round. Just got to asses your own response

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[Hilly]

your body is just adapting to the increase in food and your metabolism picking up along with the increase in performance increasing output.

I would bump again 0- around 250-350kcal and rinse and repeat based on what body comp does as you grow

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[Hilly]

I would run 300 test and 100 primo.

Asses at 8 weeks in. Ideally check hormones

Then I’d go 400 test n 150-200 primo depending on bloods n how things were

Is there a certain ratio or target I should hit for my estrogen? [/quote]
not really bud no – its better a little higher if your trying to grow as long as your not getting any sides so if it come back over range its not an issue.

If your trying to get leaner then its better IMO in range

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[Hilly]

Still in centre parcs and here till Monday – nothing changing – just plodding away and spending all the time with Arilena

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[Hilly]

I would add in t4 here personally – 100mcg on wake – 45-60 minutes pre any caffeine and then retest numbers in 5-6 weeks

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[Hilly]

Hello mate, if you want to grow, you have to find a mentor imo

Pay online consultations to him, go to his seminars, see his youtube videos, listen his podcasts.

Kuba and Meg organized amazing seminar IN UK

Martin Winston also in UK

But you got amazing other opportunities to learn.

Read medical studies available online, I am not coach myself but I am someone curious so basically I do my researches myself, sometimes I use ChatGPT to have fast answers for hormonal balance for example.

All the reputed coaches here are the result of :

Experience, their own studies and curiosity, and the help of a mentor.

Unfortunately for the last points :

Communication and psychology : you have to care / you don’t need a seminar to care ; it’s smg within yourself : you need to have a language for each profile of athlete, basically you need to ve genuinely altruistic.

Improve reputation and credibily : it’s not your job to improve that : people who are happy of your results will speak of you in good words.

Respect is earned, not given. And respect comes with years of experience and results.

This is a superb coach

Working with people you feel you can learn from is key imo.

Walking the walk multiple times is also imo important.

Consultations with people you feel are some one you want to learn from can be invaluable tools

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[Hilly]

Massive thank you for the replys

I get lean quite easily due to having a very active life/job, I’ve never got to ‘stage’ lean but have been very lean previously a few times, I normally run 1 cycle each year as gaining weight for me takes a hell of a lot of food. As I’m currently on 5k TD 4.5NTD 20 mins cardio x3 and around 16k steps due to work.

So I was thinking of coming off completely after cycle and wouldn’t be running another one for say Atleast 6-8 months, I have twin boys a year old so definitely not too worried about getting my fertility back up and running quickly as there will be no more kids 😂 is 33 weeks abit too long to stay on even with dropping down to pct ?

Current body composition from previous photo shoot preps I would say I’m around 6-8 weeks away currently from what I would be happy with lean lean, again not ‘stage’ lean

There is no right if wrong answer here. It’s assessing what happens as you go

Based on this you could get lean lean in 10-12 weeks no issues I’m presuming

Give Zhou 20 or So weeks to grow.

How long you choose to spend on cycle is up to you not us.

Longer your on. More progress you make.

Fertility isn’t n issue. So I can’t see why you would want to limit time on n not maximise progress with more time on

Again that’s just my thoughts / opinion tho

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[Hilly]

I would run 300 test and 100 primo.

Asses at 8 weeks in. Ideally check hormones

Then I’d go 400 test n 150-200 primo depending on bloods n how things were

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