Tor-Andre Kongelf
Forum Replies Created
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Hugely impressed by your package on stage Kuba. Looked incredible! I am not surprised with the hard work, discipline and knowledge.
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I have always been a fan of squatting and funnily enough i see little glute growth from squatting and a lot of quad growth but that really depends on your stance and how you squat. I do have a background in bodybuilding, i am an IFBB figure pro and i did train slightly more like a bodybuilder for 2 years while i was focusing on bodybuilding but i still included squats in my rotations until 6/8 weeks out. I have found the super elevated heel smith squats to be the best for leg growth this time round though, enjoying those very much.
Thanks Kiera🙏🏻
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Hmm I am bit confused. 250 test is good for a first cycle. You should see some gains. Mast isnt a good massbuilder in my opinion. I would rather see some nandrolone. This is my preference.
Then you say you are trying to lose fat which means you are likely in a deficit. You cant expect much mass gains even on gear if in a deficit.
You will retain and maybe build a bit.
This is assuming training and recovery is super good as well.
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Not needed whatsoever
Awesome. Thanks 🙏🏻
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Nice reading the updates. I notice you have really impressive quads Kiera and I am very interesting how much quad growth someone can get from squatting.
I might be entirely wrong but since your background is powerlifting (as far as I know) you have built those quads mainly from back squatting as a powerlifter? Or would you say your quads are built from other leg exercises?
I find this interesting because I seem to only get good glutes from squatting. 😊
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I would say you need to lock in your lats more.
Really try hard to bend the bar and engage your lats this will help with bracing your spine. Some find this easier to do with an RDL where you start from a upright position.
If you’re struggling to get your lats set at the bottom of the RDL, try going off an elevated block for a while until you are getting in a better start position.
I did a video on some tips on start position for the deadlift over on my IG a while ago.
Thank you Adam! Helpful as always. 🙏🏻
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Thought I posted pics but I try again 😊
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Drop volume by 30% and train nothing to failure. 2 or 3 reps shy of failure
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I always put a tablespoon og peanut butter on in cream of rice meals to up the fats. You could also sprinkle olive oil on your meals. Remember to lick the plate when you are done.
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There is absolutely nothing wrong with training twice per day. This is only limited by practicality and time.
If it fits your schedule then go for it. The other limiting factor is recovery, but if volume is equated then it should affect your recovery the same. In my humble opinion. 🙂
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You can crunch melons with your legs like those women on Tiktok does. 😅 But on a more serious note if deep legpresses doesnt suffice then do as Kuba said.
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John Meadows have spoken a lot about this.
Your frequency and volume is dependant on your ability to recover and not being natural or on anabolics.
There are naturals that recover way better than people on anabolics.
So you should find imo a training volume and frequency model that you can recover from that fits you. This has to be done trough trail and error is my impression.
Start low and increase over time untill you need to back off. This approach is equally valid both on and off gear.
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In my experience a moderate dose of Tren is 300 to 400 a week. So a low dose would be in the 100 to 200 range.
I only ran at 350-400 and I notice strength and fatloss. I did not notice any of the common sides like insomnia, aggression etc.
However in my experience it seems a bit overrated. I get stronger on same dose of deca.
However I felt reeeally good on tren. Like super alpha and very confident.
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There is no better training split than the other except for the one that you likes the most. A split that you like will make you enjoy training more and if you enjoy something you will be better at it.
If you do not like PPL and train 3 days a week, upper lower seem like a reasonable option.
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I am also a type or person that usually like everything. The only thing in my life I have come across that I find hard to eat are olives from a jar.
