[Matt Evans]

Hi Dan

Can I ask why you lean towards favouring back exercises first on upper days?

Cheers

@mattevansxo

[Matt Evans]

I would second watching Josh Bridgmans videos on this subject. He’s got Callum as a coach and under his guidance, he will know what he is doing/saying.

@mattevansxo

[Matt Evans]

This is only my opinion and you do not have to listen to me. But IMO doses are a little higher than what I’d like to see for a dude of your caliber. I’m a believer of tools, and you want the absolute most amount of tools you can possibly have (Batmans Toolbelt of AAS). Coming from zero gear to those doses seems a little impractical. If this was me I would start at maybe 400 test 200 deca. When you stall, up food. When you stall again, dbol pre workout. When you’ve exhausted that cycle, next time up the dose if health allows.

@mattevansxo

[Matt Evans]

@mattevansx cheers bud will give it a go how long you been training buddy?

From my 15th bday (got a gym membership as a present ????). Using FBW I have worked myself up to a pretty good strength standard and am looking to move into strongman shortly ???? Not many 20 stone 21 year olds about who aren’t just a puddle of cuddle ????

@mattevansxo

[Matt Evans]

@mattevansx do u typically train 3 days a week?

Typically 3, sometimes 2 🙂 After 8ish weeks of very hard progression I typically take a full week off to recover. But that’s just me 🙂

@mattevansxo

[Matt Evans]

@mattevansx hi buddy can u show us an example of a fbw? So we can see were we are going wrong?

I will always be happy to share FBW info. To me, they are really a hidden gem that 99% guys overlook.

Must be noted, my FBW may vary to what others would do. My recovery may be different to another another individual. I am currently in a surplus, gaining well and enhanced so training for me right now can be hard.

But right now something along the lines of this, it can be tweaked however you would like:

Session 1:
Ham Curl 1×5-9 1×10+
RDL 1×5-9 1×10+
Paused Flat BB 1×5-9 1×10+
Chest Supported T-Bar 1×5-9 1×10/4/3 Rest pause set
Seated DB OHP 1×5-9
Calves 3×20

Session 2:
Weighted Chin 1×5-9 1×10+ 1×10/4/3 Rest pause set
Incline DB 2×5-9 1×10+
Safety Bar Squat 1×5-9 1×10+ 1×10+ w/ pause
Weighted Dip 1×5-9
Calves 3×20

Session 3:
Decline Bench 1×5-9 1×10+
DB Row 1×5-9 1×10+
Seated Smith OHP 2×5-9 1×10/4/3 Rest pause set
Reverse Pec Deck 1×10/4/3 Rest pause set
SL Leg Press 1×5-9 1×10+ 1×10/4/3 Rest pause set
Calves 3×20

Something like that is an outline on my day to day sessions…varying order, exercises etc but the intensity is always 100% and log book progressions is the absolute goal every session. I have had very successful results with this simple plan for many years and I will continue to use this outline, probably forever.

@mattevansxo

[Matt Evans]

Thanks Matt,

The volume totals were for the primary movements only and I didn’t take into account any secondary muscles but now I don’t have to worry about my arms being low on the weekly volume.

Cheers

Hi mate,

Arms and FBW seem to be a big concern for a lot of guys. This isn’t a brag, I just want you to feel reassured – My arms are over 21 inches and I have never consistently done direct arm work. I have, however, consistently gotten very strong at presses and pulls. I would honestly favour an extra set for chest/back/delts to maximal intensity than to waste that energy on my arms. No harm in training them directly on FBW, like you have chosen too, just manage recovery well 🙂

@mattevansxo

[Matt Evans]

After running the diet on consecutive training days where food is higher I can now assess that the change in diet was perfect… digestion is great.
Today training after 2 meals… so it’ll be pro-fat until I get my intra in me. Then carbs all the way up to bed. I can usually judge how many caps of betain hcl I need to cover a meal by feeling, it’s always more however towards the end of the day so talking 4-6 caps. Same with GDAs unless I decide to check BG

As of today I’m giving mediphorm a run for at least up to the show. If I get nothing from it, at least I’ll get a bit more/ or retain fullness when dieting. My arms flatten out immediately when dieting as they are weak bodypart for me. I’ll start with 1ml in the short and long head of the Tricep x2 a week before upper sessions and 1ml in short and long head of the bicep before lower sessions as there is a bit of bicep volume to start of those sessions. After a couple weeks taper up to 1.5ml then couple more 2ml… 2.5ml etc… until I hit the ceiling then keep it there. But that will take at least 10 weeks I think.

Hey Dan,

Very excited to follow your mediphorm experience!

I remember a little while a go you were experiencing some pec troubles and used BPC to aid this. How are you now? and how much do you rate BPC? When I raise the frequency I press heavy I experienced a similar issue, pretty unhappy feelings in the outer pec deep in the hole of the press. So would be nice if I could see your take on how you bounced back from it?

@mattevansxo

[Matt Evans]

I have trained FBW majority of my 6 year training career and yours looks fine. Your total volume you’ve calculated is a tad off. Your triceps will be involved in every single pushing compound for your chest/delts. Biceps in every pulling movement. Glutes in leg compounds, hamstrings in leg compounds, quads in leg compounds etc etc. It looks a bit too technical to be my cuppa tea (I sway towards simplicity, zero fluff and this has worked stupendously for me), but as long as you progress movements, it’ll work!

@mattevansxo

[Matt Evans]

Depending on your strength levels, I would find it hard to lower back load more than once a week. For me, Tuesdays is lower back loading day and my progress has been entirely linear, so 8 days would be fine 🙂

@mattevansxo

[Matt Evans]

Hi dude

I have trained FBW 3x per week for majority of my 6 years training. Keep volume low, intensity high, food, hyrdration and sleep on point and you will be fine. DOMs as you said is not indicative of a good workout. Your body is probably more accustom to higher volume: ie your chest gets sore after 6 working sets as where on a FBW you may only do 2 working sets per workout. I get light DOMS pretty regularly but I don’t think with FBW’s your DOMS should ever be debilitating, just light sense of soreness. Tricky to explain but keep plodding on regardless!

@mattevansxo

[Matt Evans]

Ah, you’re 18… eat the world and get strong as an ox. Don’t sweat the small stuff at 18!

@mattevansxo

[Matt Evans]

Matt Evans wrote:

For me, if an exercise stalls for more than 2 workouts (rotations), I drop it and replace it with another – or if I feel a deload is necessary, I’ll take one.

Also just my 2 cents but I would advise learning to get the DB’s up yourself for shoulder presses. I will always live the by the motto, if you can’t get it into position yourself, it’s too heavy. Should be able to find a tutorial video to flick them up on YT.
____________________________

21yo, 6ft 2, 128kg and gaining

Do agree mate. Think ego may have come into it a bit but kicking them up myself is always a struggle
Only real way I’ve found of doing is literally stand and straddle the bench, swing the arms back and forwards and as they go forward and up is to then sit down
Trouble it this way I can just see an injury waiting to happen

Best to master it now whilst you’re building your strength up for the future heavier presses. I could not imagine having to learn to kick and flick the 70s I use overhead now…glad I learnt and practiced when I was around the 30kg mark a few years ago. I do think it’s far more impressive to see an individual pick them off the floor, get them into position with no help, press them, and put them back without assistance. A spot is fine but no additional help, even on the first rep…Listen to me or don’t listen to me it’s just a principal I follow.

@mattevansxo

[Matt Evans]

OK so just to update –

Day 2 on MK677 at 10mg AM daily and I am literally inhaling my meals. Not insane, uncontrollable hunger but definitely a big boost. The feeling of going hypo seems to be present if not eating for hours at a time so be aware of that. Started carrying a sugary drink in my car for emergencies. I also noticed mildly better sleep. I am not sure how long the effects of this will last but the Nexus MK677 seems to be doing exactly what I had hoped for. Very recommended.

@mattevansxo

[Matt Evans]

For me, if an exercise stalls for more than 2 workouts (rotations), I drop it and replace it with another – or if I feel a deload is necessary, I’ll take one.

Also just my 2 cents but I would advise learning to get the DB’s up yourself for shoulder presses. I will always live the by the motto, if you can’t get it into position yourself, it’s too heavy. Should be able to find a tutorial video to flick them up on YT.

@mattevansxo