[Hilly]

what were your previous doses?
Have you been literally off all drugs for the last year or on TRT

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[Hilly]

I always go with the advanced TRT check via medicheck if needing to order that way and i cant get to E-val

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[Hilly]

I personally use it to keep my t4 in range, Gh over time downregulates your thyroid – if you are not using Gh & not dieting frequently come off and stay off until needed

Fully agree with kuba here

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[Hilly]

This week is going to be a 8 day diet/hard cut and reset before I grow again. Makes no sense to try and grow when I cant train or eat the food I need obviously.

Gh will split 2iu 3 x a day
L carnatine in. – 500mg on wake
DNP – 200mg on wake

1-2 carb meals a day max – total daily will be 60-80g
Protein high
fats low.

This will allow me to spend as much time as possible with Arilena and not stress over food

Then back to growing and into cycle come next week :)))

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[Hilly]

Sunday – Trained back at David lloyds – had a pretty nightmare 2 days – elec was off the whole of sat and then water went off sunday.

As I travelled to centre parcs today this was not the weekend that I need prior but it is what it is.

Trained chest/delts/arms this Am at 6. Again far from optimal for. Myself but was the only way to get all done before we came away for the week and I wont be training while away.

Gym was alot of metabolic stuff.

Seated side laterals SS front raises – 4 x 10-15 reps
Shoulder press – 4 x 10-15 reps

D handle curl to head SS with D handle push downs – 4 x 10-12 reps
Preacher machine – 3 x 12
Tricep extension machine – 3 x 12

Pec dec – 4 x 12-15
chest press – 4 x 8-10

Last 2 sets hitting failure on all exercises.

got this done in around 50-55 minutes. Then home to work/pack/take the cat to cattery, pick mum up and then go estate agents to drop key so they can show people around my house while away and then great Arilena and set off to sherwood forest

Ohh and I had to food shop to lol

however all was done and we got here for 2:30 and checked in early to accommodation. Out for tea and then swimming till late. Im now working while Arilena and my mum sleep.

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[Hilly]

agree with the others – Take a couple of days rest

Would you guys recommend anything to take to help recover faster? Atm I’m having the lemsip drinks and ibuprofen here and there. My throat is killing and headache too. Thanks all[/quote]
Vitamin d3 – 9000iu daily
Vitamin c – 4000mg daily

From Tbjp of course

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[Hilly]

Hey bud so…..this all just preference again. Does this set up currently feel good? Are you progressing? Are you enjoying it?

Personally I prefer an isolation move before my compounds. For example lower A for me would run.

Seated ham curl

Leg press

BB squat (higher rep set)

Leg extension

Adductor

Calf

Or you could do the BB squat as your main compound after ham curl and then SL press as you stated. Then put bilateral leg press in lower B

Lower B – I’d potentially swap ham curl and RDL round then leg press and I would opt for a split squat variation or lunge.

Lying ham

RDL

Leg press

Split squat

Adductor

Calf

If you mean your only doing 3 sets of biceps a week. That can be more. 3 sets per session minimum twice weekly it’s doesn’t take a lot from you from a rlot covers demand or time demand.

I agree With Nath here and this is how I would have it laid out.

If your doing 1 all out failure set for each exercise and hitting legs twice a week then that is sufficient volume imo. [/quote]

@Hilly Thank you, and in regards to bicep volume/working sets I do one exercise at the end of upper so UPPER A is 2 sets BB bicep curl and UPPER B IS 2 sets DB preacher curl should I add an additional exercise or just do 3 sets on each of these exercises?

So is there a “MEV” so a certain amount of volume is required? Because I had the understanding that intensity of exercise was all that mattered so if I was doing 2 sets twice a week so total weekly volume being 4 sets that I’d see the same growth as if I did 6 sets or 8 sets so long as I’m progressing my lifts? As volume isn’t the driver of hypertrophy but intensity and progressive overload is [/quote]
Start with the Lower volume on biceps n work up

Just to blow your mind also

There is a good chunk of science that shows

Minimum effect volume – 6-8 sets

16-18 sets – was significantly better at muscle growth signs n results

This was failure sets per week per body part

The bit I know you will struggle to accept

You need to find what your body works best on and your mind

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[Hilly]

Hey bud so…..this all just preference again. Does this set up currently feel good? Are you progressing? Are you enjoying it?

Personally I prefer an isolation move before my compounds. For example lower A for me would run.

Seated ham curl

Leg press

BB squat (higher rep set)

Leg extension

Adductor

Calf

Or you could do the BB squat as your main compound after ham curl and then SL press as you stated. Then put bilateral leg press in lower B

Lower B – I’d potentially swap ham curl and RDL round then leg press and I would opt for a split squat variation or lunge.

Lying ham

RDL

Leg press

Split squat

Adductor

Calf

If you mean your only doing 3 sets of biceps a week. That can be more. 3 sets per session minimum twice weekly it’s doesn’t take a lot from you from a rlot covers demand or time demand.

I agree With Nath here and this is how I would have it laid out.

If your doing 1 all out failure set for each exercise and hitting legs twice a week then that is sufficient volume imo. [/quote]

@Hilly Thank you, and in regards to bicep volume/working sets I do one exercise at the end of upper so UPPER A is 2 sets BB bicep curl and UPPER B IS 2 sets DB preacher curl should I add an additional exercise or just do 3 sets on each of these exercises?

So is there a “MEV” so a certain amount of volume is required? Because I had the understanding that intensity of exercise was all that mattered so if I was doing 2 sets twice a week so total weekly volume being 4 sets that I’d see the same growth as if I did 6 sets or 8 sets so long as I’m progressing my lifts? As volume isn’t the driver of hypertrophy but intensity and progressive overload is [/quote]
If volume isn’t the / a driver of hypertrophy surely every one would just do 1 all
Out failure set per week for life ??

Have you ever done any actual reading n looked into the science of muscle hypertrophy.

I don’t mean anything on instagram. I mean stuff you would read at college / university

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[Hilly]

I swear this was asked n answered in the last 1-2 days n many times in the passed.

Have you read into the science at all to try and increase your actual understanding?

Science shows more work equals more growth to a point

So start with the least – 6/8 sets per week

Then work up over time. How far depends on recovery

You can do this in cycles also

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[Hilly]

You ask and I deliver 🙂

Goal?

I would like to have a good body fat around 10%. That’s what I feel most comfortable with 🙂

Progress?

Have been building up since March 2024 and gained 18kg by the end of December. The first 3kg have already been gone since January 1st, but that will also have been a lot of water.

Training performance?

I’m actually happy with that. For the first time in my life, I pressed 110 pounds of dumbbells on the incline bench. not much for many, but a huge step forward for me!!!!

Recovery?

It is not and never has been really good for me. I’ve tried to optimize so much, but I’ve never noticed any real improvements. I’m now doing a 3-split 3 times a week with 5-6 exercises each time. That’s all I can manage to recover.

If recovery is not great you may need more protein

If you’re trying to get to 10% then it’s a case of working the food down and your output up over time.

Aiming for 4-6lb a month drop on average

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[Hilly]

Try the search button also. This was asked in this section 1-2 weeks ago n discussed.

Yes for the odd person it does seem
To effect sleep negatively

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[Hilly]

Primo may be fake but you may just not get an AI effect from it. Some don’t

Other options

EQ – 100mg

Adex – 0.5mg mon / Thurs to start

Retest in 5-6 weeks.

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[Hilly]

What will be the difference between nandrolone only vs test only? Will the outcomes be similar? If you can run nandrolone only then why do some still use a test base? Is it better with or without the test base? Better skin sounds appealing to me so interested in how the two different things work. Thanks.

Why do people do anything – because it works better for them.

Both drugs will build muscle very well – Arguably nandrolone will be more effective but some people feel terrible on it.

its about finding out what works best for you and what you can eat/train and manage your days best on.

I had great success with High deca and very low test with a low dose masteron in. I felt great and grew very well indeed but held a bit more water than I would like.

Others do not [/quote]

What dosage would little masteron in there mean? Lets say id usd 100 test with 800 nandro[/quote]
I would do 200mg

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[Hilly]

As far from the workout as possible

This is always my focus

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[Hilly]

As above. This is pretty normal for most unfortunately.

What I find works is trying to pee more prior to bed.

So I tend to go an hour before bed n then right before bed n sit down / take my time.

Sounds daft but it really helps myself.

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