[Simon Lees]

I think for upper back thickness you need to target exercises that you can create as much stability in as possible to create more force .
So any seated row where you have a pad to brace your chest against is going to give you the best chance of creating maximum tension on the upper back . But make sure form is perfect of course ????

[Simon Lees]

I’ve always suffered with chest development. I went right back down on my weights and started again lifting light and getting the form perfect , also I’d pay close attention to which exercises felt the best for me , just cause we are told a dumbell or barbell press are the best mass builders that might not be the case for you and using just machines may give you the best results .
Remember the chest muscles pull across the body , humorous towards sternum, not push forward .
“Fully” retracting scapular is a game changer , make sure it’s pulled back as far as possible on all chest exercises , a basic push up is the best way to practice this.
Hope these tips help .

[Simon Lees]

Thanks for the reply guys . I’ll run with the dose stated ????

[Simon Lees]

Any pull down / row with a supinated grip (palms facing each other) I feel targets that upper lat insertion under the armpit . Fully supinated (palms facing forward when arms hang at your sides) targets lower lats but if you have high lat insertions like me it’s not gonna help a lot on overhead shots as the muscle just isnt in the area you want to build . So I’d focus on the areas you can add size that will make a difference .
Like others said depressing shoulders and pulling elbows to wrap around the body will help on all rowing movements to engage the whole back better .
On pull downs initiating with the scapular (retraction) at the start of each pull will help and not letting your arms lock out and stretch but letting the scapular stretch up instead ????

[Simon Lees]

Thanks for ya help guys ????

[Simon Lees]

I was going to post and ask about this also . I like to do 2x sessions of hit cardio a week , not for bodyfat reasons but just for general heath and fitness . I also enjoy it .
I train weights 4x a week and have been doing my hit on my off days , my hit sessions are literally 10-15 mins long .
But now I’m thinking would it be better doing it after 2 of my weight sessions and having 3 full days rest a week (I’m 41 years old if that matters) .

Like I said my hit is often just 10 mins so putting that after 2 weight sessions per week would it really impact recovery ? And wouldn’t 3 full days rest aid recovery ?

[Simon Lees]

Receptor chem ???? great products .

[Simon Lees]

If those are recent pictures I would definitely be focusing on growing and settling a much higher target.
If your goal is to make some drastic changes

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Yeah they are all taken last week . I’ve been up to 99kg before but carrying too much fat that’s why I’ve cut down to 91kg but definitely ready to grow again .
Thanks for the advice mate I’ll start pushing the calories up ????

[Simon Lees]

Reducing protein slightly and upping carbs increases appetite . Hence why the Atkins diet was successful, high protein and fats encourage satiety , feeling full . Protein around 200g , low fat and high carb diet , lots of white rice , easy to digest.

[Simon Lees]

At 91kg, there should maybe/ hopefully be scope still to add 4kg quicker than 18 months . Can your body still really go for it loading wise in training ? ( I ask as I know at 41 mine will be long gone and will have zero chance of anything other than 4×20 on sets )

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http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

I do feel there’s scope for a bit more progression on weights , my body feels pretty good for 41 although I know I won’t be able to push for too many more years but I’ll keep going until I can’t ????

[Simon Lees]

I’m with Jordan and definitely based on photos, these tell me you have scope to push past 95kg before a mini cut would be needed.
If your going to cruise soon I’d just try and hold composition through that phase and keep food high to preserve muscle earnt.
Only variable to change in cruise phase is volume to facilitate a slightly down regulated recovery ????????

Great thanks for the advice . Time to up the calories then ????????????

[Simon Lees]

Thinking about doing a cruise soon then bringing in another compound ?

[Simon Lees]

Send photos of your current composition and list whether your assisted with current cycle if so.

Been running 2ml of sus 250 a week for the last 12 weeks that’s been it .

[Simon Lees]

A quality intra workout will provide sustained energy, initiate muscle protein synthesis at the onset of exercise and ensure the recovery process begins immediately once the workout is done. I believe they are extremely beneficial if muscle building is the goal and also during times of calorie restriction. TrainedbyJPnutrition MPS MAX and SUSTAIN are the gold standard combination for an intra workout or for more of a budget JP Performance Fuel and EAAS.

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Instagram @ClareBarksPT | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Brilliant, thank you for the advice I’ll try it out .

[Simon Lees]

Thanks guys ???? I’ll run it for a few months see how recovery is . If all feels good after 12 weeks or so I might possibly up it to a 2 on 1 off split to up frequency.