Making Leaps in Strength, In size, Tightening Loose Skin and Fixing Acne.

Devson

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Current goals to gain muscle and do some intermittent fasting to not gain too much fat along the way.

Height 6'1 (Really)
Weight 211lb's
26.8 body fat %

Day #1 Legs, 2 sets squats 8 reps 100lbs: leg extensions front and back two sets or more (unknown weight but its hard and I am better at that then squats), 2 or 3 sets of hack squats at 210lbs now. Then I usually go hiking uphill on the same day but sometimes I do it before with knee strengthening exercises.

Day #2 Biceps and triceps: 3 sets of 50lb dumbbell curls (standing now because even 60lbs sitting wasn't doing much) then I quickly rush to a curling bar and try and kill my muscles. 2 or 3 sets of face forward dumbbell curls on a bench, 2 sets arm curls with a cable and going to add in reverse arm curls, In between some of these exercises I will do tricep pull downs 3 sets, reverse pull downs, tricep pull backs with the cable and as with all my lifts I make sure to workout different rep ranges. I also do dips as I find they build quite a bit of mass for me. I used to do skull crushers but they seem to hurt my elbow too much so taking them out. I also am working on getting my close grip bench press up.

Day #3 Back: My main lift for back is 115lb dumbbell rows for 6 reps 3 sets, pull ups, lat bar pull downs, single arm cable rows, single arm lat pull downs, sometimes 150lb barbell rows and I do 210lb dead lifts occasionally (I will eventually focus more on power lifting stuff when I get leaner and put on more muscle)

Day #4 Chest: 100lb x2 dumbbell bench press is my main one for 3 sets at 8 reps, chest dips for 2 sets, 30lb x 2 dumbbell flies for two or three sets, sometimes close grip bench press, push ups help my shape quite a bit, 2 sets incline dumbbell press for 10 reps.

Day #5 Shoulders: Shoulders and arms were my weak point, my legs almost became mine but years of being fat gave me decent sized legs along with just genetics, for all my arm stuff I really need to just kill the fucking things, I start with my rear delts, I tried to do like a full fly motion the first many months I was training them and even though this was wrong I am glad I did, I was able to do 27lbs doing full reverse flies with the dumbbells sides following a horizontal line type of grip, they started to grow but not as much as I had hoped, then I started doing them properly and I could suddenly do 50lbs in each arm really easily, I do 60lb rear delt flies properly now and usually run to the barbell to do super wide grip rows to kill them a little bit more or drop down in weight. I do 40lb dumbbell front raises for 3 sets, 30lb+ dumbbell lateral raises for 3 sets, 3 sets of side lateral cable raises in front and back, I then sometimes sit down and do either a double press or lateral raises while sitting. It seems to be working and I already have a freaky shape to them. I do not have symmetrical muscle inserts on my shoulders.

Throw ins: I will sometimes throw in abs training (I have visible abs even at my bodyfat %) I am trying to get my barbell bench press up.

Acne: I have tried antibiotics, cream antibioitcs, benzonyl peroxide, salicylic acid, sulfur, UGL Isotretinoin (Accutane), Prescription Isotretinoin (Epuris), washing three times a day, sleeping with a shirt on, collagen and in the future will get laser for scars. I have done some microneedling on other scars with some success. You have to find what works best for your body. I also tried chasing my estrogen, DHT, progesterone/prolactin and that helps a little but not ton. It looked like I was shot with buck shot. Never take antibiotics with isotretnoin (look it up its pretty bad). Pantothenic acid works great for a lot of people and it is not very expensive to try. I also tried removing milk. NAC is supposed to help a lot too! I would recommend both and the low dosage time released acne specific type of antibiotic before starting oral isotretinoin. You have to wait till isotretinoin clears your system (many months) before you can try antibiotics and other stuff. The acne specific formula also doesn't mess with your gut bacteria apparently.

Hair loss: I freaked out that my hair was thinning and then did a ton of research into that stuff so if someone has a question I might be able to recommend some stuff. My hair is fine though even on harsher stuff. I recommend people try home made ZIX or rogaine. Lecithin oil is supposed to help as does microneedling. There is now a FDA approved topical similar to RU but its much weaker.

Loose skin: After being 268lbs of all fat and 240lbs of fat when I was twelve I was left with some loose skin mostly around my pecs and a little on my stomach. I am going to take pictures and log my progress with that. Moisturize daily people even if you have no issues. Some of the supplements I take help acne and loose skin but I buy some eucerin moisturizer with % labeled on the bottle as well as use less expensive facial creams on hard areas and will be using retin-a prescription when I am off accutane and maybe even compression clothing? Dermatologist has some stuff that is proven to work but I want to get down in weight before hand. I do not want surgery.

Goals for this cycle: 230lb total dumbbell bench press or 200lb dumbbell bench press for 15-20 reps, 40lb side lateral raises, maybe 250lb dead lift, 150lb squat and gain at very least 10lbs of muscle.

Cycle is 500mg test, 450 NPP upped to 470 and will up that again in a week or two to 500, I take aromasin when my ankles start showing big marks from my boots from water weight or if my acne starts to get worse, Haven't really needed caber but I have taken it a few times when my nipples looked weird, I usually just take 600mg+ of regular vitamin b6 but that includes a b vitamin complex which helps make all the b vitamins work well together.

I have bad acne that was really a surprise that I got any but it was basically as bad as it gets, tried UGL accutane and it helped but epuris from the doctor works way better at half the dosage.

Supplements : Alpha lipoic acid 600mg to 1 gram, Digestive enzymes, 10 grams fish oil from a bottle, 1000mg vitamin c and zinc (make sure to take zinc separate from other minerals), magnesium citrate 150mg, vitamin e 400iu, vitamin d and k, Milk thistle, NAC, 600mg coenzyme q10 (just buy ubiqionol and take 100mg), b vitamin complex, sometimes progressive multivitamins, glucosmine, MSM, chrondrotin , GABA for sleep with niacin to help it pass the blood brain barrier, 20 grams collagen, choline and inositol, potassium and hawthorn berry extract, Reshi mushroom extract, also astragalus extract , I sometimes throw in some other stuff but I don't think all of this stuff is necessary but I wanted to kind of do a big run and then just cruise on a few good supplements :)

If anyone sees anything that doesn't look good let me know or if anyone has any questions.
 
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Sorbate

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If you want to reduce the acne, reduce the test, but keep the npp where it’s at.
Like 200 test.

How long has the skin been loose? You may need more muscle to pull it tight.

Your lifts are way different than mine. Maybe mine are strange, but you can curl more, bench more, but are less than half in regards to back and legs. Did you train chest, shoulders and arms only at first?

I’m not judging just curious.

We are the same bodyfat. So you are kinda lean, it’s not hard now to get down to 12%. Just gotta up the protein and drop the carbs, get rid of the sugar.
 

Devson

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If you want to reduce the acne, reduce the test, but keep the npp where it’s at.
Like 200 test.

How long has the skin been loose? You may need more muscle to pull it tight.

Your lifts are way different than mine. Maybe mine are strange, but you can curl more, bench more, but are less than half in regards to back and legs. Did you train chest, shoulders and arms only at first?

I’m not judging just curious.

We are the same bodyfat. So you are kinda lean, it’s not hard now to get down to 12%. Just gotta up the protein and drop the carbs, get rid of the sugar.
About the lifting: I appreciate the feedback! When I said I was doing 115 dumbell rows I meant 115lb in one arm, you are doing double this?! Or are you saying based on my barbell rows?

The reason my dumbbell benchpress is higher than some other stuff is in part because I only had dumbbells to work with but I actually didn't train my shoulders, biceps, or legs properly. I will make a new post in this thread about how I broke plateaus with different exercises.

The loose skin: It has been long for about a year and I was overweight for six months before starting to lose it which took another six months or more and then I gained some of it back and lost it and got back into weight lifting where I bulked first. I think more muscle is going to be the biggest help.

500 test and NPP isn't bothering my acne much especially while on epuris but I definitely should of never gone to 1000 test last year. Also I am pretty sure the carrier oil and solvents used is what really affected my acne. My body does not like EO.

Fat loss
: That is cool we are the same body fat %. I have always have had good success losing fat while taking in some specific carbs like brown jasmine rice. I do some sugar free baking as well which hasn't totally messed my diet up when I am losing fat. I have a great opportunity to bulk right now so I am going to do that before dropping down to 12% but what you said is the type of stuff I love to hear!
 

Devson

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So for bench press I would sit and try the weight even though I couldn't do it until I could get one rep using so much effort that my back and toe muscles would get pumped lol. The rest of the day and the following days I was totally wiped out so I wouldn't workout a day or two after it. I would train chest on the days I felt best and preferably right before some rest. I also ate a ton.

To get my shoulders up, I had to do some swinging with the weight I was trying to get to, then move to a heavier weight to train the beginning part of the lift and also sometimes train with a lighter weight in the most difficult part of this motion.

For biceps and all exercises I think what might help some people is to pick the exercise they can do the most weight with on that body part. For my biceps that was sitting down arm on thigh dumbbell curls and I would make sure I could do some heavy hammer curls. From there you can take that and make those weights more comfortable in other bicep motions but again different areas of the rep range with lighter weights (not different rep amounts) and doing drop sets really helped explode my arms this time around and help me break through weight plateaus quicker. I literally made them go from lagging to looking in proportion or a little bigger than proportion in a single month primarily from training differently and less gear and also going down to trt or HCG for while I dieted and getting the rebound from that.
 

Sorbate

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About the lifting: I appreciate the feedback! When I said I was doing 115 dumbell rows I meant 115lb in one arm, you are doing double this?! Or are you saying based on my barbell rows?

The reason my dumbbell benchpress is higher than some other stuff is in part because I only had dumbbells to work with but I actually didn't train my shoulders, biceps, or legs properly. I will make a new post in this thread about how I broke plateaus with different exercises.

The loose skin: It has been long for about a year and I was overweight for six months before starting to lose it which took another six months or more and then I gained some of it back and lost it and got back into weight lifting where I bulked first. I think more muscle is going to be the biggest help.

500 test and NPP isn't bothering my acne much especially while on epuris but I definitely should of never gone to 1000 test last year. Also I am pretty sure the carrier oil and solvents used is what really affected my acne. My body does not like EO.

Fat loss : That is cool we are the same body fat %. I have always have had good success losing fat while taking in some specific carbs like brown jasmine rice. I do some sugar free baking as well which hasn't totally messed my diet up when I am losing fat. I have a great opportunity to bulk right now so I am going to do that before dropping down to 12% but what you said is the type of stuff I love to hear!
Sorry I thought barbell. I was thinking your back was pretty weak compared to your curls and chest, lol.
‘Your lifts are good.
So it’s just legs then, but honestly most of us have neglected legs.
I’m hammering mine hard now to bring them up.
I’m just glad I’m short, easier to look bulky quicker then when tall.

I use calipers to check my bodyfat. Im down a bit from 26%, but not much, lol, I only started to tighten up my diet 2 weeks ago.

I still eat oats, a tiny bit of potato chips, lol, but I keep the carbs lower, fats and Protien higher. More or less, I take the shit food out of my duet and start to eat more plain.

I find test over 300 gives me some acne, but I never had it as bad as you. I do have scaring under my chin from when I was a teenager, I used to get a lot of blackheads. I don’t like to run too many different drugs so I try to avoid acne medication in pill form.
 

Devson

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Sorry I thought barbell. I was thinking your back was pretty weak compared to your curls and chest, lol.
‘Your lifts are good.
So it’s just legs then, but honestly most of us have neglected legs.
I’m hammering mine hard now to bring them up.
I’m just glad I’m short, easier to look bulky quicker then when tall.

I use calipers to check my bodyfat. Im down a bit from 26%, but not much, lol, I only started to tighten up my diet 2 weeks ago.

I still eat oats, a tiny bit of potato chips, lol, but I keep the carbs lower, fats and Protien higher. More or less, I take the shit food out of my duet and start to eat more plain.

I find test over 300 gives me some acne, but I never had it as bad as you. I do have scaring under my chin from when I was a teenager, I used to get a lot of blackheads. I don’t like to run too many different drugs so I try to avoid acne medication in pill form.
I regret not doing barbell squats and barbell bench press. I thought dumbbell benchpress and dumbbell squats would transistion a little bit over to barbell but It didn't. I definitely do not like this mentality some people have that they think they cannot drastically bring up lagging body parts and make them their strong points. If you're catching it now then you probably are good. Another benefit to being a bit shorter is you're going to be able to maintain a nice amount of muscle basically until you die just with TRT or even natural levels. I am curious to see how much I will be able to maintain with natural high levels (100mg a week of test). I don't think its going to be all that much but it is something I have to do in my life.

I am looking forward to switching back to losing fat. I am going to do a lot more weight lifting and just not go to failure. I like the idea of losing fat like a bodybuilder not like a runner or boxer. I might end up doing a recomp next time if my strength goes down too far but definitely not a bulk. With intense training I can eat steak, brown rice, spring mix salad and still lose fat. Not going to try to eat only chicken and lots of white fish lol that was a mistake.

I think I posted some sugar substitute baking stuff that I was able to eat quite a bit of and not interrupt my fat loss (make small batches) using Swerve brand Ethyritol brown sugar subsitute for doing cinnamon rolls or stuff with goo or their icing sugar for icing and just ethyritol or with monk fruit of what ever brands you can find for regular sugar substitute you can make some pretty darn good tasting stuff espeically if you don't use whole wheat flour. That and Walden farms zero calorie spreads, pancake syurps and other stuff have been big life savers for me. I can only really cheat with diet food while losing fat.

I am e-joining you on getting legs to a place with hunks of meat hanging off the sides we will have to compare strength or size progression. You're being held accountable now.
 

WpnAlpha

Active member
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Well it looks like your personal drive for improvement is in the right place. Good work on the weight loss so far by the way!

I will say it sounds like your training could use a little more structure and focus. Some consistency in your main lifts should be the goal so that you can really track your gains and work on progressive overload.

I tend to be on the side of a less is more approach when it comes to the gear, and I’m not experienced with npp, but what Sorbate is saying may be worth a shot. At least drop the test down a bit if not both to ease off the sides.

Just curious, are squat weights so low due to not having the strength yet, or is there a mobility factor limiting you too? My squats were lacking for a long time before I really started to address my mobility aside from just being more consistent with training legs. May be worth incorporating other leg movements like lunges, split squats, etc.

You don’t seem to mention your diet at all, so hopefully that’s in line to some degree as well if you really want to maximize your progress. Anyway, best of luck on this!
 

Sorbate

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I regret not doing barbell squats and barbell bench press. I thought dumbbell benchpress and dumbbell squats would transistion a little bit over to barbell but It didn't. I definitely do not like this mentality some people have that they think they cannot drastically bring up lagging body parts and make them their strong points. If you're catching it now then you probably are good. Another benefit to being a bit shorter is you're going to be able to maintain a nice amount of muscle basically until you die just with TRT or even natural levels. I am curious to see how much I will be able to maintain with natural high levels (100mg a week of test). I don't think its going to be all that much but it is something I have to do in my life.

I am looking forward to switching back to losing fat. I am going to do a lot more weight lifting and just not go to failure. I like the idea of losing fat like a bodybuilder not like a runner or boxer. I might end up doing a recomp next time if my strength goes down too far but definitely not a bulk. With intense training I can eat steak, brown rice, spring mix salad and still lose fat. Not going to try to eat only chicken and lots of white fish lol that was a mistake.

I think I posted some sugar substitute baking stuff that I was able to eat quite a bit of and not interrupt my fat loss (make small batches) using Swerve brand Ethyritol brown sugar subsitute for doing cinnamon rolls or stuff with goo or their icing sugar for icing and just ethyritol or with monk fruit of what ever brands you can find for regular sugar substitute you can make some pretty darn good tasting stuff espeically if you don't use whole wheat flour. That and Walden farms zero calorie spreads, pancake syurps and other stuff have been big life savers for me. I can only really cheat with diet food while losing fat.

I am e-joining you on getting legs to a place with hunks of meat hanging off the sides we will have to compare strength or size progression. You're being held accountable now.
Damn now I have 2 guys I’m competing with in the board. Sometimes I need to keep my mouth shut, lol.

Its funny, I pretty much never trained legs. Partly because I used to be on my feet 12-14 hours a day. It really drags you down if your legs hurt and are tired.
‘So now I’m getting into it, my legs a growing really easily. I’m loving it. See my natural of I didn’t train body weight would be like my dad and brother 130lbs. So to get over 200 for me is a huge task especially at 50, but I’m 190 now, so add on 10 bs of legs, which shouldn’t be too hard and I’ll get there, lol.

So we will put up leg picks at the end of August.
 

Sorbate

Trusted Member
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Well it looks like your personal drive for improvement is in the right place. Good work on the weight loss so far by the way!

I will say it sounds like your training could use a little more structure and focus. Some consistency in your main lifts should be the goal so that you can really track your gains and work on progressive overload.

I tend to be on the side of a less is more approach when it comes to the gear, and I’m not experienced with npp, but what Sorbate is saying may be worth a shot. At least drop the test down a bit if not both to ease off the sides.

Just curious, are squat weights so low due to not having the strength yet, or is there a mobility factor limiting you too? My squats were lacking for a long time before I really started to address my mobility aside from just being more consistent with training legs. May be worth incorporating other leg movements like lunges, split squats, etc.

You don’t seem to mention your diet at all, so hopefully that’s in line to some degree as well if you really want to maximize your progress. Anyway, best of luck on this!
I really worked on my form and loosening up my hips.
‘I felt really weak when I lowered the weight to 115 lbs and started to do them properly. I’m now at 225. But it’s ass to the grass and I get no back strain because of the mobility work like you mentioned.
 

3ml

Moderator
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Oh boy,
I don't know where to start.
I seriously don't get your training.
What is your diet like. Do you have a structured meal plan? How long have you been training? How many cycles?
Congrats on the weight loss up to this point
 

Evil Spock

artist formally known as zenmonkey
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finally someone said it.
congrats on the weight loss. you must feel on top of the world.
i think you need guidance. even an online guy.
you are too fat and weak to be bothering with gear
you are too weak for a 5 day split. have you tried a 2 day split twice a week?
you really seem to be leaning of medication and suppliments and im not sure you are doing it right
baking is the devil. i dont care if it uses sweetener. and you think steak is fattening? i going to have to question your diet ideas too.
 

Devson

Active member
Trusted Member
Well it looks like your personal drive for improvement is in the right place. Good work on the weight loss so far by the way!

I will say it sounds like your training could use a little more structure and focus. Some consistency in your main lifts should be the goal so that you can really track your gains and work on progressive overload.

I tend to be on the side of a less is more approach when it comes to the gear, and I’m not experienced with npp, but what Sorbate is saying may be worth a shot. At least drop the test down a bit if not both to ease off the sides.

Just curious, are squat weights so low due to not having the strength yet, or is there a mobility factor limiting you too? My squats were lacking for a long time before I really started to address my mobility aside from just being more consistent with training legs. May be worth incorporating other leg movements like lunges, split squats, etc.

You don’t seem to mention your diet at all, so hopefully that’s in line to some degree as well if you really want to maximize your progress. Anyway, best of luck on this!
My legs and squat are not great because I just had dumbbells for along time and I also was working in a super leg intensive job so when I was going to a gym I still couldn't train legs and then go into work the neck day without causing serious damage. Also just getting used to lifting with my back was a big factor in squats.
finally someone said it.
congrats on the weight loss. you must feel on top of the world.
i think you need guidance. even an online guy.
you are too fat and weak to be bothering with gear
you are too weak for a 5 day split. have you tried a 2 day split twice a week?
you really seem to be leaning of medication and suppliments and im not sure you are doing it right
baking is the devil. i dont care if it uses sweetener. and you think steak is fattening? i going to have to question your diet ideas too.
Thank you everyone for the weight loss encouragement but that is just the start and it is wayyyy easier for me to lose fat with more muscle and also with the intensity of training I do. Do you think the few lower calories and fat in chicken is negligible in terms of fat loss? I eat a ton of steak but I feel like fat loss would be better without it. I usually just eat a lot of brown rice, drained lean ground beef, smoked chicken, all different types of veggies with everything, sometimes oats, for a treat I will eat sugar free whole wheat cereal with a protein shake for milk, I am not stuffing myself non stop but I am making sure my body is fueled with over 50 grams of protein, with a few meals of 100 grams. Roughly 500-600 calories a meal and six meals a day. Lots of extra meals around training :) . I try to get a daily mix of different meats and veggies. If sugar free baking helps me sustainably lose fat and transition to eating healthier then I will do it once awhile. I will stop when they are the culprit though. I find fruit is more of a problem for me even berries.

I usually like doing more volume on just chest or just upper back than I do throwing in extra biceps and triceps all the time. Often when I am well rested I will throw in a second muscle group and I am trying to do legs twice a week. It is never really an issue for me to throw in extra arm stuff but I worry about over training them. I usually am spending an hour at least exercising with only 30 second rests.

I am gathering you guys think I should do at very least two muscles a day even if I have to pull back on some intensity. Is this right? If people think it will be well worth it then I will do it! But there is no way for me to do the same intensity without over training.

I previously mentioned that I have a ton of free time now and that will not be the case later on so it is a good chance for me to bulk. I have made similar gains to those who were lifting much heavier but it has not been as hard on my joints as someone who started gear squatting 400lbs and having to go even higher to gain muscle. I do completely agree that my squats lack but just because they are lacking doesn't necessarily mean I shouldn't use gear especially when my other lifts are high enough to keep me growing rapidly like its magic. This will be my third cycle and I have had many years of natural training then a large gap in-between.

Also my squat is going up by 10lbs a week consistently or more like this week 30+lbs in weight for 6 reps. 200lb squat will come quite quickly.

It is interesting what is considered a high amount of gear in the online Canadian world. Most places 500 test and 500 NPP is considered quite low. I want the cycle to actually work but I definitely don't think I should be taking a total of 3000mg-5000mg like some pros (A lot take much more). If more is working way better and I am able to train just as hard and monitoring my health then why not? It is not considered a pushing it dose from what I have seen and I no longer get acne it is just the scars I am dealing with. I sometimes take 12.5mg of aromasin once every week and I will take caber once every month but I might start using other medications that lower prolactin. I also believe if everything is going great and you are adding muscle like it is magic then I like what Skip Hill suggests and to run with it.




 

Devson

Active member
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I am open to getting the most out of the cycle I am on now but I am not really open to putting on the brakes when things are going well. Some more info on what people will think help my training would be great.

I forgot to add for acne Pantothenic acid works great for a lot of people and it is not very expensive to try. I also tried removing milk. My dermatologist said NAC should help. I would recommend both and the low dosage time released acne specific type of antibiotic before starting oral isotretinoin. You have to wait till isotretinoin clears your system (many months) before you can try antibiotics and other stuff. The acne specific formula also doesn't mess with your gut bacteria apparently.

I added that to the first post as well as some hairloss stuff I know of. I also clarified that I don't have any hair loss just some scars on my head that made it seem so and probably some thinning because of a harsher compound.
 
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Devson

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Squats up to 150lbs now and I think its going to get even better than 20lb increase per training session now that I am becoming less scared of failing on squats. Meat is starting to hang off the side of my legs by a good amount.

Back is looking huge, abs are looking great, chest isn't increasing in strength as much as I would like. If I didn't have to diet for so long I know I would be at 230lb dumbbell bench press for one rep by now.

I have a new goal and that is to make my front double look a lot better. I am definitely lacking in inner biceps so I found some new excercises from Athlene-x and John Meadows videos. Not really trying to push strength up past allowing me to use 40lb dumbells with perfect form and such but usually I am content with 30lbs and more difficult movements for higher reps. Triceps I totally took out skull crushers other than bent barbell ones and I no longer have pain in my elbow.

Had to pull back from 500NPP and I am going to replace it with a tad extra testosterone because I don't want myostatin to mess things up. Do you guys think it would if I was only using 50mg extra NPP per week for two or three weeks?
 

animal-inside

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Squats up to 150lbs now and I think its going to get even better than 20lb increase per training session now that I am becoming less scared of failing on squats. Meat is starting to hang off the side of my legs by a good amount.

Back is looking huge, abs are looking great, chest isn't increasing in strength as much as I would like. If I didn't have to diet for so long I know I would be at 230lb dumbbell bench press for one rep by now.

I have a new goal and that is to make my front double look a lot better. I am definitely lacking in inner biceps so I found some new excercises from Athlene-x and John Meadows videos. Not really trying to push strength up past allowing me to use 40lb dumbells with perfect form and such but usually I am content with 30lbs and more difficult movements for higher reps. Triceps I totally took out skull crushers other than bent barbell ones and I no longer have pain in my elbow.

Had to pull back from 500NPP and I am going to replace it with a tad extra testosterone because I don't want myostatin to mess things up. Do you guys think it would if I was only using 50mg extra NPP per week for two or three weeks?
 

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animal-inside

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follow what I posted for diet and routine and you'll do great. I do not think you should approach your training as you are.

You can grow and drop fat for years using the fundamentals of that program and diet.
 

Devson

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follow what I posted for diet and routine and you'll do great. I do not think you should approach your training as you are.

You can grow and drop fat for years using the fundamentals of that program and diet.
What does the -9 mean in Squats 2x7-9?
I totally forgot about straight leg dead lifts the past month and I haven't done upright rows much so that should be interesting
I can do some of this but my biceps will not grow much with just bicep barbell curls and chin ups.
Also why is there nothing for side delts? or am I missing it?
 

animal-inside

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What does the -9 mean in Squats 2x7-9?
I totally forgot about straight leg dead lifts the past month and I haven't done upright rows much so that should be interesting
I can do some of this but my biceps will not grow much with just bicep barbell curls and chin ups.
Also why is there nothing for side delts? or am I missing it?

Read the program in it's entirety and it should make sense. No offense if you ask that type of questions I can tell you haven't read it all or haven't read it closely.

Essentially -9 actually means "7-9"... Start with a weight where the last rep you can do is the 7th rep. Keep using that weight until you can get 9 reps. Then up the weight to bring your rep's back down to 7.

There is so much ridiculous weight training theories, ideas, programs, techniques etc out there.. And from the bottom of my soul, 98% of the ppl who pick up a dumbell need to ignore them and stick to the absolute basics. That program I gave you is the absolute basics with intelligent sciencfic reasosning behind it. Just stick to that program and follow it to a T.. Don't need to change a thing except swapping exercises once in awhile. But when you swap exercises it has to be the same type. So if your swap out flat bench because your stagnent on it, change it for an exercise that hits that part of your pec in the same way such and smith machine bench or dumbbell bench.

Other than that, diet diet diet diet diet.. Your diet needs to be tailored to you and your goals and it has to be done correctly and followed to a T.. getting a lifting program that works is fiarly straight forward, but making a diet is more difficult.. might be worth hiring soeone like funnyman to get you on the right path..

Other than that.. more I can tell you.. most people who are currently lifting are over trained lol.. spend a lot of time reading about over training, the signs, symptoms, how to avoid it and how to heal from it.. Over training is a son of a bitch that will stop your progress faster then a poor diet.

Laslty.. I'm not sure WTF is with guys who lift weights now anymore, but no one I see ever wants to do HEAVY sets to failure.. You want to know the most important rep ?? It's the last rep.. if your last rep of your working sets isn't the very last rep you got in your body, then your not going to progress.. It's crazy, but I've lifted with guys who say their working bench is like 200 for 6 reps.. but then we lift together and you teach them and show them how to push themselves and in the very same workout, they do 200 for 9 reps lol.. No one I see anymore knows how to push themselves to complete failure.. I know for me, I never grew or got stronger until I told myself every damn time I did a working set that its going to be to absolute failure or nothing.

I correct myslef lol.. I do see guys training to absolute failure on biceps and triceps lol.. that's it..

I will add from my last paragraph I exclude guys who are getting older.. when your older you need to train differently sometimes, not always to absolute failure..

Do yourself a favour and watch "blood and guts".. Dorian will show you what absolute failure and lifting heavy is all about.
 

Devson

Active member
Trusted Member
Read the program in it's entirety and it should make sense. No offense if you ask that type of questions I can tell you haven't read it all or haven't read it closely.

Essentially -9 actually means "7-9"... Start with a weight where the last rep you can do is the 7th rep. Keep using that weight until you can get 9 reps. Then up the weight to bring your rep's back down to 7.

There is so much ridiculous weight training theories, ideas, programs, techniques etc out there.. And from the bottom of my soul, 98% of the ppl who pick up a dumbell need to ignore them and stick to the absolute basics. That program I gave you is the absolute basics with intelligent sciencfic reasosning behind it. Just stick to that program and follow it to a T.. Don't need to change a thing except swapping exercises once in awhile. But when you swap exercises it has to be the same type. So if your swap out flat bench because your stagnent on it, change it for an exercise that hits that part of your pec in the same way such and smith machine bench or dumbbell bench.

Other than that, diet diet diet diet diet.. Your diet needs to be tailored to you and your goals and it has to be done correctly and followed to a T.. getting a lifting program that works is fiarly straight forward, but making a diet is more difficult.. might be worth hiring soeone like funnyman to get you on the right path..

Other than that.. more I can tell you.. most people who are currently lifting are over trained lol.. spend a lot of time reading about over training, the signs, symptoms, how to avoid it and how to heal from it.. Over training is a son of a bitch that will stop your progress faster then a poor diet.

Laslty.. I'm not sure WTF is with guys who lift weights now anymore, but no one I see ever wants to do HEAVY sets to failure.. You want to know the most important rep ?? It's the last rep.. if your last rep of your working sets isn't the very last rep you got in your body, then your not going to progress.. It's crazy, but I've lifted with guys who say their working bench is like 200 for 6 reps.. but then we lift together and you teach them and show them how to push themselves and in the very same workout, they do 200 for 9 reps lol.. No one I see anymore knows how to push themselves to complete failure.. I know for me, I never grew or got stronger until I told myself every damn time I did a working set that its going to be to absolute failure or nothing.

I correct myslef lol.. I do see guys training to absolute failure on biceps and triceps lol.. that's it..

I will add from my last paragraph I exclude guys who are getting older.. when your older you need to train differently sometimes, not always to absolute failure..

Do yourself a favour and watch "blood and guts".. Dorian will show you what absolute failure and lifting heavy is all about.
I have not read the whole thing yet, I only skimmed through but I am strapped for time most days.

I will definitely give it a read though. I want to learn as many things as I can and I already found a few things with my quick skim through of the pdf you provided.

I like doing heavy sets and I like the idea of being limited to two sets per exercise because I would be more likely to make it really count. They're some factors I need to change in regards to my lagging parts but I think I can throw them in without affecting much.

Have you read fortitude training by Dr. Scott Stevenson? It kind of looked a little similar but on day 1 where you're doing full heavy sets for legs the other body parts you do a pump set on. It is a 5 day workout though from what I remember. My schedule is weird so I will get a random rest day here and there but on those days I get very little sleep.

I am going to try dropping in a few days from yours like day #1 and maybe others because then if I do miss a day its not the end of the world. I what I should throw together other than what you typically hear. I also will probably try doing half of it like in fortitude training because I haven't done that yet either.

I appreciate the feedback and if it looks like its going well I will add in more.
 
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