[Rotties]

As above….

1.3kg Chicken Breast into the slow cooker, one finely diced red onion, pack of Old El Paso Smokey BBQ, 3-4 tbsp Kansas City BBQ sauce, and possibly some extra, or a bit of honey/molasses off season…. 2 hrs on high (pull apart and mix in juice), 1hr on low , and pull it all again apart and mix again. Then split into portions. I do 7 portions (a week) and its 40-42g of protein a portion.

Easy and tasty.

Failing that dice or butterfly a breast, marinate it and stick on metal skews (if diced) and in the fridge for the day, then on the BBQ. Requires more cleaning up though!

[Rotties]

Depends on how hungry you are.

[Rotties]

Kind of as above minus the rows….

I just use a belt on barbell, safety, front squats and dead lift variations. Back supported squat machines i tend not to bother unless my backs tight. Bent over rows, my 3-3 1/2 plates a side probably dont warrant a belt. Same with T-Bars. I find with rowing their more a hindrance as i find it awkward contracting the lat.

Thats me personally though.

[Rotties]

I liked Big Noise personally. But then i was half a serving and half of Double Tap 60-90 mins before also.

But then i’m not a stim fan.

[Rotties]

Just keep adding until you start to struggle to feel recovered, and stall progression wise.

[Rotties]

Well when it comes to recovery, hitting lats instead of rear delts its a no brainer. Tbar row 8 plates, or do rear cable flys with 15kg a side? What’s more taxing? So no, I’d keep the rear delt work and just add in an exercise, or an additional set.

So you may do currently:-

Lat width 2 sets
Lat thickness 2 set
Lat width or thick 2 sets
Upper back thick 2 sets
Rear delt 2 sets

Then add more volume:-

Lat width 2 sets
Lat thickness 2 sets
Lat width or thick 2 sets
Upper back thick 2 sets
Lat pump/iso 1-2 sets
Rear delt 2 sets

Then

Lat width 2 sets
Lat thickness 3 sets (2 load, 1 back off)
Lat width or thickness 2 sets
Upper back thick 2 sets
Lat pump 1-2 sets
Rear delt 2 sets

And so on, until the max volume YOU can recover from at that point is achieved. This may vary depending on drugs, calories, sleep, etc

[Rotties]

Also not a blend man. I’ve never found a smooth sustanon. Only blend I got on with was old Apollo T350.

Everything else I’ve tried just crippled me and it’s no fun hobbling about for 12-16 weeks. Yet others have said it’s fine, bit of bite. Haha

[Rotties]

16 sets a week for back is plenty. As for if you can handle more that’s rather individual.

Personally I’d rather do 4 movements for 2 sets rather than 3 movements of 2-3. Then if recovery allows add either an extra set or may be a 5th movement that’s more isolation and “pump” based.

[Rotties]

To add when carbs weren’t low I’d just have carbs intra and the yohimbine 45mins-1 hr or so before my pro/fat breakfast.

Still made a difference. I used to hold fat around my arm pits and upper ab/lower pec until really lean. But this time (using the Yohimbine) it seemed to tighten up at the same rate as everyone else. No sides at 15mg (I weighed between 205-184 lbs)

[Rotties]

You can try starting with leg extensions? Beyond that I just use them to drive as much blood into the muscle as possible. I don’t even focus on load with these. I can extend the stack for reps if I wanted. Or I can do just half the stack for 12-15 reps and my quads be on fire. Then a second set of 8-10 with some partials until the weight won’t move and they’re so fucked I couldnt get a rep on an empty leg press.

I actually tore my quad on leg extensions so have been dubious of them ever since and I’d say it’s the best thing that could have happened.

[Rotties]

10-20mg on training days only.

10-15mg pre and 10-15mg post at a max these days. Anything over 30mg leaves me feeling rough. Doubt I’d go over 25mg again tbh.

[Rotties]

Go for it. No right or wrong way but I can’t imagine that 60-70g of healthy fat will be any less healthy than 100g a day. I’d say it would be more down to choice of carbs and fats that would impact on health. That and lifestyle and genetics.

I just feel better on higher carb. I’ve done the higher fat diet (assumed I needed lower carb as had an office job) and it definetly left me struggling to stay lean and recovery was better on higher carb. Also allowed me to push calories higher.

But you’re healthy so if that’s the focus then crack on as you are. Nothing wrong with higher fats at all.

[Rotties]

Fat seems quite high to me unless really fat into off season. Training day I like 60g from direct sources and maybe 10g fish oil, EPO etc. Save the cals for carbs.

Off day yeah 100g a day is my staple.

Not to say what you’re doing is wrong. That’s just my preference.

[Rotties]

Makes sense. I just thought I remembered you saying end of last prep that you were trying to fatigue every oz of muscle so it had no choice but to hang about….

[Rotties]

Hi Jordan. On things like leg curls, cable flys, and movements where it’s safe to do so. Do you still like to tack on a few partials to make sure every last bit of the fibre is hit? So say you fail after 12 reps on a leg curl, you may get 2 more 3/4 reps, couple of 1/2s, and maybe a 1/4 rep or two.

Would you say this would be to taxing if looking to build strength off season, and more for holding muscle later on in prep/diet?