Joe Thannhauser
Forum Replies Created
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Nice work Joe! Based on your pics you definitely can keep this growing phase going. You said your rate of gain is between 0.4-0.5kg and this is a good amount each week.
As long as appetite/digestion is holding up, you are able to still progress lifts I would keep going growing. Be patient still, rinse this phase for as long as you need to and factor in de-loads as and when needed to aid recovery and progress
Thank you Marc! Digestion and appetite took a bit of a hit couple of weeks ago but investing in some digestive aid supps and moving more helped a lot
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Nice! Another 6-7 kg no problem
My rate of gain has been about 0.4-0.5kg a week. Is that okay? Just want to stay in this surplus as long as possible and minimise the fat I put on[/quote]
Hey mate, I’m my opinion this is the perfect amount to increase per week! Any more is not going to be good weight! Just keep an eye on things. You’ll know when you need to pull back. [/quote]
Perfect. Thank you both! -
Nice! Another 6-7 kg no problem
My rate of gain has been about 0.4-0.5kg a week. Is that okay? Just want to stay in this surplus as long as possible and minimise the fat I put on
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Forgot to add I’m 18 years old with about 2 years training
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This is just because of the ingredients included in the Product, I’ve got it before too. Doesn’t mean it’s gone off or anything I just use a fork and broke it up lol
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awful drug,the insulin resistance basically makes any minor benefit you get from it worthless. – in fact in studies it was shown to lead to increased fat gain when all other GH secretagogues and administrations were seen to reduce fat.
Yeah all I saw about it was the insulin resistance and the blood pressure increase. Apparently this can all be avoided but yet again with sarms and drugs like mk the people on YouTube who talk about their ‘minimal’ side affects and crazy muscle gain are the ones who sell them lol
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Not much more to add to what Kuba has for you, other than to give extra confirmation to it!
My arms were at one point a very weak body part, and now one of my better!
Things I did to change it was lower volume and frequency ( I was training them multiple times a week) to once per week and very minimal movements 3 tricep, 2 bicep. With major emphasis on contraction, controlled eccentric, and kill any momentum
Thanks Michaela for the extra pointers!! I think for me I saw arms as ‘more is better’ and didn’t really spend too much time thinking about them as I saw them as a basic muscle group. Will definitely reassess my exercises and do everything u all have recommend me😊
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On pull day it would make more sense to tag on seated Dumbbell incline curls at the end .
On arm day I would favour unilateral preacher curl variation as the stability profile is better. So maybe set up a preacher bench or just a normal bench on incline next to the cable stack & use it to drive your elbow against to create more output on your biceps .
I’d then also replace the EZ reverse curl with a dumbbell hammer curl simply because you’d get back more biceps from that than a reverse EZ Bar curl .
I’d then finish with a machine preacher curl .
Awesome. Thanks so much Oscar🙏
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Because bicep is such a simple movement and such a small muscle group – it’s one of the muscle groups that shows up quite easily if you’re a slow responder to growth. – chances are by now you would have already found out what method of training them creates the most growth judging by your quite of “whatever I do they do not grow”. It’s just a case of now accepting that they are a slow responder – much like peoples calf genetics. Only thing you can do is keep hitting them as soon as they recover from previous session
Certain exercises i choose for biceps due to the mind muscle connection and the ‘pump’ it gives me. Some i barely feel in my bicep and more forearms but then some give me an amazing pump and really burn (when doing high rep sets and drop sets etc). Is basing my selection of bicep exercises based off the pump i get beneficial and is an indicator of stimulus or am should i focus on something else? Thank You 🙂
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The bicep exercises you are feeling on your forearms are perhaps movements that aren’t suited for you or you just aren’t setting up right .
If you are getting pumped biceps then there is something working..
But we also need to see your current split to make sure you are not doing too much or too little all circumstances given .[/quote]
I added a photo below of my pull day. I also have an arm day 2 sleeps after but I choose the same exercises other than a DB incline curl over the single hand cable.
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i mean when you do a shoulder press, your triceps do a HUGE amount of work, when you do a chest press, your triceps do a huge amount of work – and obv when dip/narrow press etc , if you want 20 + inch arms, your pressing of all kind needs to be strong, so set up your training in a fashion that actually allows that
Okay I’ll do that thanks. If I have a chest focused push putting all my compounds at the start for example is a good way to go?For example my Shoulder press incline chest press and then my JM press or dips
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the set up you have now makes v little sense to me
big arms, comes from mostly big triceps , big triceps come from being exceptionally strong at pressing , that is NEVER going to happen trying to press 2 sleeps apart
if you want big arms, space your sessions out further between tricep exposure
push
pull
legs
rest
repeat
or
push
pull
rest
arms
legs
rest
repeat
( i dont like this split , doesnt work for me, but does for many)
push
pull
legs
rest
push
density
rest
these are all better options than your set up currently
When you say tricep pressing, do you mean like a standard close grip Bench or generally something for the long head?Could you recommend some more choices pls
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Because bicep is such a simple movement and such a small muscle group – it’s one of the muscle groups that shows up quite easily if you’re a slow responder to growth. – chances are by now you would have already found out what method of training them creates the most growth judging by your quite of “whatever I do they do not grow”. It’s just a case of now accepting that they are a slow responder – much like peoples calf genetics. Only thing you can do is keep hitting them as soon as they recover from previous session
Certain exercises i choose for biceps due to the mind muscle connection and the ‘pump’ it gives me. Some i barely feel in my bicep and more forearms but then some give me an amazing pump and really burn (when doing high rep sets and drop sets etc). Is basing my selection of bicep exercises based off the pump i get beneficial and is an indicator of stimulus or am should i focus on something else? Thank You 🙂
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Hi Joe,
Kuba has given you the specific advice that will be well worth following, but to take it back a few steps, are you a well experienced/ developed guy? Is the rest of you growing well, and with that, can we assume that your food and recovery are covered?
I have been training in a bodybuilding style for 2 years now, prior to this i mainly focused on powerlifting. The rest of my body is developing well, my legs especially after following JPs guidance on adding a density day from his education series on YT. I am only 17 so i do know i should not be expecting as much as i do i may also add. My training and Nutrition have room for improvement but for the most part it is executed well for the stage i am now. I have a logbook and my compounds have been increasing dramatically and i make sure i meet my calories and a 40/40/20 split on my carbs, protein and fat. My issue is not knowing what split is best for me. IMO my least developed areas are my arms and rear delts, others are no problem. any ideas what would be best for me? Really appreciate it.
