[Simon Knekta]

I agree with Oscar. You just need to to focus on growing everything imo.

Take your time and have fun doing it. You have a very good physique with great shape that will only get better as you add more and more muscle

Thank you for chiming in Hilly!

Definitely loving the process. I’ll do my best to pack some good kg’s of meat to the frame.

[Simon Knekta]

Thank you again Oscar! Great to have the perspective from a legend and gentleman like yourself.

The off-season will be methodical and accurate. Won’t let my waist get out of proportion. Time to work!

[Simon Knekta]

I can’t see the pics, please send in my DM young_4040 . Pull volume is fine as back recovers pretty well bar lower back loading . That being said I’d still start with the lowest dose so :

Vertical row x 2

Upper back x 1-2

Horizontal row x 1

DM sent! Also uploaded the pictures in this thread above. Thank you for your time and attention!

[Simon Knekta]

Symmetry

[Simon Knekta]

Back poses, ab & thigh plus most muscular

[Simon Knekta]

Let’s give this another try then

[Simon Knekta]

I prefer 2 rotations.

Reason being is that it provides me with enough variety of stimulus whilst keeping exposure to movements high.

With 3x U/L variations I don’t get as much skill practice with the programmed movements (every 9th day instead of every 6th). I also like keeping a narrower exercise selection and it doesn’t interfere with progress.

Your needs may be different though! What gives you enjoyment and drives progress?

[Simon Knekta]

This looks decent if you can recover as you have 3 sleeps before you press again . So you might just get away with it . Personally I prefer to always start with minimal dose , so x 1 set and get the most out of it . Once you you know you can recover then add a second set & that will bring more gains with it..

Thank you Oscar!

Agree that the pressing volume could be a touch high depending on exercise selection. I’ll try lowering chest compound to 1 set if chest get’s some stimulus from other pressing movements. The log book will ultimately tell me how to refine the volume allocation!

Any thoughts on the physique development and weaker areas if I may ask?

And a question to all — How’s the pull volume looking for every 3 sleep frequency?