[Paul]

Relatively small muscles that act around a simple hinge joint (in this case the elbow joint) for bicep and tricep subsequently need only simple exercises that inevitably don’t take a lot of time to set up for or take away from your energy. – I’d say that you only need one very good bicep movement whereby the upper arm is fixed against a pad or something, and 2 triceps at the most, potentially a dip and a cross body tricep extension.

I don’t think it warrants a whole arm day, I’d rather spread volume out across the rest of the week. I don’t think it’s possible to be “too worn out” to be able to tag on some decent working sets of any of those exercises onto a session personally. And they take maximum maybe 5-8 minutes of working time to do.

Hey Max, it’s mainly time which is the problem which ends the session in a rush. Due to my work hours and not the latest of gym opening hours Im usually training until the last minute or so of opening ? I’m also trying to reduce the time of my workouts so i will be able to add some ab work and also cardio to most sessions!

[Paul]

Hi Miguel, i currently do 5 sets of biceps on pull and 6 on triceps so not crazy high volume. I could maybe drop two sets from each and add them to my leg day perhaps?

[Paul]

You could certainly move to a Trt dose first at a slightly higher level to stay just above natural levels for maximum muscle retention then pct.

This would be my preferred option

Also Hilly if you were to go down the TRT post cycle route, how many blood tests would you recommend doing? Would it be pre cycle, mid cycle, end of TRT and then end of PCT and would it be a full blood test each time? Thank you

[Paul]

Could we get some photos of your current shape ? As you said pre cycle blood work too.

Kudos on doing your due diligence here, not everyone does!

I think you are jumping a little ahead when asking questions about diet post cycle – is there a reason you would want to cut? I would generally base this off body composition and if you’re in a good spot then you might not need / want to.

Increased injection frequency can help with sides. I inject everyday to keep levels as stable as possible.

I think here, first things first – photos. Is your body in a good position to jump on cycle. If so, make sure you’re investing in your health supps.

training, diet and recovery should be absolutely perfect – this is non negotiable imo

Assuming all is good and in line, 300mg per week is plenty for your first cycle, you’ll see a huge difference off this

I haven’t had my bloods done yet as it’s still just a consideration but will absolutely post them on here when I decide to proceed, I have just finished a 12 week tidy up phase where I dropped 10kg so currently at 214 pounds from 236, I don’t have the best photos but I can post one I took in the gym mirror to get an idea of body comp. The reason I’m thinking about post cycle diet/cut etc is I just want to be as prepared as possible and ahead of the game as well as just find out the approach most people take once they have completed a cycle & pct (I know that’s a broad question and person dependant on goals etc) [/quote]

Gotcha!

I think you look in a great spot body composition wise to go on cycle, once bloods confirm this then you’re good to go.

I like slight deficit once off cycle, that’s a preference piece so I can continue to train at the highest possible level and use the food to support this.

Use bloods to dictate your use of other drugs as you mentioned. I would be hopefully that on a moderate dose and body comp in a good place that you won’t need to use them. Having them on hand is a good idea however![/quote]
Brilliant thank you for the reply’s mate, next step is getting my bloods done!

[Paul]

You could certainly move to a Trt dose first at a slightly higher level to stay just above natural levels for maximum muscle retention then pct.

This would be my preferred option

Thanks for the responses Hilly, what would be a slightly higher Trt dose and does the plan on not using tamoxifen/AI until I get mid cycle bloods back sound good to you?

[Paul]

Could we get some photos of your current shape ? As you said pre cycle blood work too.

Kudos on doing your due diligence here, not everyone does!

I think you are jumping a little ahead when asking questions about diet post cycle – is there a reason you would want to cut? I would generally base this off body composition and if you’re in a good spot then you might not need / want to.

Increased injection frequency can help with sides. I inject everyday to keep levels as stable as possible.

I think here, first things first – photos. Is your body in a good position to jump on cycle. If so, make sure you’re investing in your health supps.

training, diet and recovery should be absolutely perfect – this is non negotiable imo

Assuming all is good and in line, 300mg per week is plenty for your first cycle, you’ll see a huge difference off this

I haven’t had my bloods done yet as it’s still just a consideration but will absolutely post them on here when I decide to proceed, I have just finished a 12 week tidy up phase where I dropped 10kg so currently at 214 pounds from 236, I don’t have the best photos but I can post one I took in the gym mirror to get an idea of body comp. The reason I’m thinking about post cycle diet/cut etc is I just want to be as prepared as possible and ahead of the game as well as just find out the approach most people take once they have completed a cycle & pct (I know that’s a broad question and person dependant on goals etc)

[Paul]

Personally I can’t think of many scenarios where eating in a calorie deficit during PCT would be a good idea.

Sorry I meant after.

[Paul]

Question, do you NEED to do that? I totally am all for extra metabolic work on a standout weakness , let’s say glute hams , so your final set of hypers , you do a rest pause drop set and just flood that area with blood, while in a surplus . Same for leg ext , or even leg press – drop set to death. But my preference is homing in on a weakness rather than something very whole leggy like the things you listed . And a lot of the time , I don’t think it’s even needed for most people as they just don’t go all the way there on their actual sets for legs anyways , so what’s some extra work not going all the way there again going to do ….

Thanks for the reply, I’ve been working on training to true failure and increasing my intensity since I switched to this training style, I have added in RP’s on some movements like my last lat/thickness movement of the pull session but now I am in a deficit I have stopped adding any intensifiers as you have recommended in your videos. I haven’t utilised any finishers as such so wanted to know if things like lunges after legs, pull ups at the end of pull were worth it if the person was taking their sets there.

Also In a surplus would you program something like a brutal drop set on a leg press like you mention on every rotation or would that be placed at the end of a training block just before a deload? Cheers

[Paul]

Thanks guys I will adjust it to my lbm when I’m pushing my cals back up again

[Paul]

No , as you likely won’t notice any diff in terms of fat loss and just be eating less of what you need to protect muscle

Thanks for the reply Jordan I was thinking more performance output increased rather than fat loss, but will stick on the same protein. When you come out of a deficit would you reset the protein to your new weight or keep the same again?

[Paul]

* food is lower and my protein intake is from mostly whole protein

[Paul]

What’s your schedule like. Do you have a rest day before you train push.

What is your rest like and nutrition like?

You can try adding more weight trying to beat.

I remember watching a Oscar video. He was saying he was stuck on a pressing Weight similar like yourself

He added a 1 kg plate each side I think and beat it

Sometimes it can simply be a mental thing.

I am not a expert just my opinion

Thanks for the reply mate. Yep I have a rest day before push, I like to think my nutrition and the rest is good, I did think about upping the weight in hope it would make it feel lighter next time although I opted to drop the weight today to get to the top of the rep range and went far too slow and messed up my top set, was very annoying ? I also saw JP make an insta post about doing double and trebles but not sure how you would format that into your plan, any help gents @youngoscar @Jordan_peters?

[Paul]

I would deduct 3-400kcal n increase expenditure 

Probably 50/50 from carbs n fats

Appreciate the reply Hilly, every time you drop cals would it be a mix of 50/50 carbs and fat too and what’s the lowest you like to see fats get too? Thanks again! [/quote]

Tbh I would usually focus more on fats coming down if one was assisted

I’m happy to work these Down to 30g. Only lower for some one looking to get on stage

Keeping carbs up for performance

Of natural fats are more important

How ever every some just feel n perform better on higher fats n lower carbs so it’s very individual [/quote]
Brill thanks a lot mate

[Paul]

Thanks mate! Last question, is there a limit to how many added steps you would do? I work as a barber so I’m stood up all day and accumulate a decent amount of steps already (probably 7kish)

[Paul]

I would drop 4-500kcal if body fat it above 15%

I would also take from fats and carbs. I’d take fats to 75g and carbs 570-580g keep pro the same

Up expenditure by 3-5k steps daily or add it 25 mins cardio

Cheers Jimmy, I usually drop cals by 300 on a rest day would you keep this and if so would the cals be taken from carbs to keep fats higher?

When weight stalls how much would drop calories by and would you keep taking from carbs and fats each time and how low would you let fats get?

Sorry for all the questions really appreciate the help