Nice wheels man. Hit them shoulders HARD, overhead press/lateral raises/front and rear delt exercises. Also, as someone else said, heavy heavy deadlifts. If you dont already do those i would incorporate those into your routine. Take care man
Keep training natty so much gains can be made. You barely have any mass on your upperbody. So lets say you go on cycle, make some gains. Those obviously will be lost right away after going off cycle again because of your obviously sub-optimal upperbody workout routine. Work on that first and then go do whatever you want.
I appreciate your comment and your honesty. I do however would be more appreciative and would give you more respect if you provided advice on how to improve my routine rather than assume it is mediocre based on my current state and genetics. I do have years of training experience and knowledge, and although I may not be perfect, I am also far from “obviously sub-optimal,” Sir.
For starters your back needs a lot of work width and thickness, I'd do some heavy deadlifts in the 5 reps range and lots of tbar rows for the thickness. Weighted pull ups for width. Also start hitting every muscle group in your upperbody twice a week. That routine would look like: Push Pull Legs Push Pull Rest Rest. Make sure you do deadlifts on one of the pull days. And optional on sundays I do ahome workout for the side delts with some lateral raises and variations on it.
An upperbody routine that has always worked for me and anybody who has trained with me:
Bench press 5 sets 3 warm up sets 15 reps per set, 2 heavy work sets one doing 10 reps one doing 6 reps.
Incline bench press 4 sets 10-12 reps
Pec Deck 3 sets seated in various heights focussing on the squeeze and less on the weight. 12-15 reps
Hammer strenght flat bench (but position your body so the handles are at the height of your upper pecs, to shift focus from lower to upper pecs)
Heavy lateral raises 4 sets 10 - 12 reps
Seated laterals ss w bent over flyes 4 sets 20+/10 reps respectively.
Thank you Sir, I greatly appreciate your suggestions and specific details in this routine. I’d give you a +5 if I could, but you definitely have my respect. Thank you for responding with all the helpful suggestions.
No problem man always happy to help! If you want to know anything shoot me a pm. And good luck with the cycle ofcourse.
Another tip: check out VintageGenetics on youtube for some workout ideas if you need something new. The guy is no nonsense and gives you a realistic view into how pros train.
Genetics. Some individuals are born with a gap between their pectorals, typically on the underside. Mine isn’t that bad, but I have seen others with what looks like a softball size gap between them. A lot of times there is a large indentation as well.
You are on the right track bro. Try and get bloods done regularly, pre, during, and after cycle. Also, make sure you have EVERYTHING you will need ON HAND before you start the cycle. Other than that, you look great. I always try to get as LEAN AS POSSIBLE before I cycle, less bodyfat equates less side effects, plus your body utilizes the hormones much better when you are lean. Good luck bro!
If you don’t mind me asking, what was your heaviest weight & what was the total you lost?
You’ve definitely worked hard & it shows. You’ve got a real nice base! How is your diet now as far as what your taking in?
+2
Thank you Sir. When I first started a little over 8 years ago, I was 205. Within a year, I dropped down to 135, then slowly gained quality weight from that point on. Dietbis always clean and consistent but varies. I’ve done carb cycling before but my diet is otherwise very routine with clean foods. Primarily 1.2-1.5 grams of protein per pound body weight, 1-2 grams carbs per pound depending on if I’m cutting or bulking, and roughly 0.2-0.3 grams fat. Currently, I’m starting one of Makwa’s bulking diets so calories are about to drastically increase each week. Starting off with my TDEE then adding 250 cals each week. Protein and carbs have also been increased based on my TDEE and Makwa’s recommendation of a 45/35/20 protein/carb/fat ratio.
Nice wheels man. Hit them shoulders HARD, overhead press/lateral raises/front and rear delt exercises. Also, as someone else said, heavy heavy deadlifts. If you dont already do those i would incorporate those into your routine. Take care man
The longest jouney begins with the first step. Work hard, stay dedicated and you'll be amazed how much progress you can make! +1
AnonThank you Sir!
Give them a vote if you find it helpful.PermalinkRivaKeep training natty so much gains can be made. You barely have any mass on your upperbody. So lets say you go on cycle, make some gains. Those obviously will be lost right away after going off cycle again because of your obviously sub-optimal upperbody workout routine. Work on that first and then go do whatever you want.
AnonI appreciate your comment and your honesty. I do however would be more appreciative and would give you more respect if you provided advice on how to improve my routine rather than assume it is mediocre based on my current state and genetics. I do have years of training experience and knowledge, and although I may not be perfect, I am also far from “obviously sub-optimal,” Sir.
RivaFor starters your back needs a lot of work width and thickness, I'd do some heavy deadlifts in the 5 reps range and lots of tbar rows for the thickness. Weighted pull ups for width. Also start hitting every muscle group in your upperbody twice a week. That routine would look like: Push Pull Legs Push Pull Rest Rest. Make sure you do deadlifts on one of the pull days. And optional on sundays I do ahome workout for the side delts with some lateral raises and variations on it.
An upperbody routine that has always worked for me and anybody who has trained with me:
I hope this helps.
AnonThank you Sir, I greatly appreciate your suggestions and specific details in this routine. I’d give you a +5 if I could, but you definitely have my respect. Thank you for responding with all the helpful suggestions.
Give them a vote if you find it helpful.PermalinkRivaNo problem man always happy to help! If you want to know anything shoot me a pm. And good luck with the cycle ofcourse.
Another tip: check out VintageGenetics on youtube for some workout ideas if you need something new. The guy is no nonsense and gives you a realistic view into how pros train.
Not trying to be too critical but why are the pecs so oddly shaped?
AnonGenetics. Some individuals are born with a gap between their pectorals, typically on the underside. Mine isn’t that bad, but I have seen others with what looks like a softball size gap between them. A lot of times there is a large indentation as well.
makes sense. Continue the good work, my friend. From one irishman to another. Plus 1
AnonThank you Sir! Much appreciated
Give them a vote if you find it helpful.PermalinkU have to work hard,but the start is good.Good luck to u,don't forget to post current pics.
Dominick77You are on the right track bro. Try and get bloods done regularly, pre, during, and after cycle. Also, make sure you have EVERYTHING you will need ON HAND before you start the cycle. Other than that, you look great. I always try to get as LEAN AS POSSIBLE before I cycle, less bodyfat equates less side effects, plus your body utilizes the hormones much better when you are lean. Good luck bro!
AnonThank you Sir. I will definitely be getting regular labs as well.
Give them a vote if you find it helpful.Permalink++ from me mate. Looking forward to your post cycle photos. Kill it!
AnonThank you Sir! I’m excited and ready
Give them a vote if you find it helpful.PermalinkAre your stats correct?
AnonYes Sir, my stats are correct and current.
If you don’t mind me asking, what was your heaviest weight & what was the total you lost?
You’ve definitely worked hard & it shows. You’ve got a real nice base! How is your diet now as far as what your taking in?
+2
AnonThank you Sir. When I first started a little over 8 years ago, I was 205. Within a year, I dropped down to 135, then slowly gained quality weight from that point on. Dietbis always clean and consistent but varies. I’ve done carb cycling before but my diet is otherwise very routine with clean foods. Primarily 1.2-1.5 grams of protein per pound body weight, 1-2 grams carbs per pound depending on if I’m cutting or bulking, and roughly 0.2-0.3 grams fat. Currently, I’m starting one of Makwa’s bulking diets so calories are about to drastically increase each week. Starting off with my TDEE then adding 250 cals each week. Protein and carbs have also been increased based on my TDEE and Makwa’s recommendation of a 45/35/20 protein/carb/fat ratio.
Give them a vote if you find it helpful.PermalinkDobermannThats a good base.the leaner the better.+++
AnonThank you Sir, I appreciate it.
Give them a vote if you find it helpful.Permalink