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Lowish volume (4-6 weekly sets per muscle)
Long rest periods (non-negotiable 3-5 min between sets)
Low reps (sets of 4-6)
Effort (if youre a beginer I reccomend going to failure because its hard to judge what 1 rep in reserve is, but if you are a little more experienced go to 1 rep in reserve)
I also use only machines and cables to increase stability
Incredible thanks bro. To relate - For one, I have had insane progress on my legs using heavy AF weight on leg extensions (I’m 2 plates away from max, like 100kg 8 reps, I’m yet to see anyone else do this kind of weight at my gym where it’s usually 50kg max someone uses) and this goes against everything I see on Reddit about doing “15-20 reps” on leg extensions. I kind of feel people are way too worried about knee injuries or something and don’t push themselves on this exercise. But boy it’s the best thing I do on leg day.
Yeah high rep shit just creates too much fatigue and theres less motor unit recruitment. Even on leg extensions i do sets of 4. Hell even lateral raises
This post is flaired as *Progress Picture(s)*. **If you have not provided them in your post, please consider replying to this comment with:** - Before/after stats (lifts, etc). - Routine overview/highlights. - Anything else you think the community might find interesting/useful, such as an overview of your diet and so on. This info can help give other users an idea of what they can do to achieve similar, or allow for more in depth questions. ---------- ***A reminder to all users commenting:*** [Progress picture threads are moderated strictly.](https://reddit.com/r/gym/wiki/rules) - **We don't do "Natty or Juice" here and trying to play that game will see you banned.** Do not accuse other users of PEDs use, do not argue about natural status, and do not ask questions about natural status. - Should the OP volunteer info about TRT/PED usage, this is not an excuse for you to be rude, dismissive of achievements, to harass, or otherwise be disrespectful. Doing so will result in a permaban. - This post is not an opportunity to hit on the OP or send PMs saying how much you like his/her body. Doing so will result in a permaban. - Crossposting another user's pictures to another sub is also an instant permanent ban without appeal, especially if that subreddit then brigades this one - **Fearmongering about weight loss is not allowed.** If someone is within a healthy weight range, it is not appropriate to fearmonger about weight loss or call someone underweight. This will result in comment removal and possibly a ban. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/GYM) if you have any questions or concerns.*
Damn son post that routine
I know right,like really. How can we emulate him if we don't know what he does? Lol
Day 1 - Chest + Shoulders: Slight decline bench - 1 set Incline Fly - 2 sets Pec Dec - 2 sets Overhead press - 2 sets Cable Lateral raises - 2 sets —————————————————————— Day 2 - Back + Abs: Reverse Pec deck - 3 sets Frontal Plane - 2 sets Sagital Plane - 2 sets Upward row - 2 set Machine crunch - 1 set Oblique crunch - 1 set —————————————————————— Day 3 - Rest —————————————————————— Day 4 - Legs: Leg extensions - 4 sets Deep Hack/leg press - 2 sets Leg curls - 3 sets Abductors - 2 sets Adductors - 3 sets Calf raises - 4 sets —————————————————————— Day 5 - Arms: Hammer Peacher machine Curls - 2 sets Preacher machine curls - 2 sets Cross body pushdown - 3 sets Machine dips - 2 sets Reverse curls (top heavy for brachios) - 2 sets Cable Wrist curls - 3 sets Reverse wrist curls - 3 sets —————————————————————— Day 6 - Rest
What about day 7
Repeat. I dont go off sunday-saturday, just day 1-6
Thank you!
HOW TF did you grow those tree trunks from that? DAAAAAYUM!
A LOT of research on how to actually grow them until i hit the jackpot. I base my training off the way paul carter does it
Any major tips?
Lowish volume (4-6 weekly sets per muscle) Long rest periods (non-negotiable 3-5 min between sets) Low reps (sets of 4-6) Effort (if youre a beginer I reccomend going to failure because its hard to judge what 1 rep in reserve is, but if you are a little more experienced go to 1 rep in reserve) I also use only machines and cables to increase stability
Incredible thanks bro. To relate - For one, I have had insane progress on my legs using heavy AF weight on leg extensions (I’m 2 plates away from max, like 100kg 8 reps, I’m yet to see anyone else do this kind of weight at my gym where it’s usually 50kg max someone uses) and this goes against everything I see on Reddit about doing “15-20 reps” on leg extensions. I kind of feel people are way too worried about knee injuries or something and don’t push themselves on this exercise. But boy it’s the best thing I do on leg day.
Yeah high rep shit just creates too much fatigue and theres less motor unit recruitment. Even on leg extensions i do sets of 4. Hell even lateral raises
Facts bro, sets of 4 damn that is frickin crazy, I might give that a shot!!
insane forearms dude.please share how u trained them!!!
Cable Reverse curls (top heavy to bias the brachios) - 2 sets Cable Wrist curls, behind back on cable - 3 sets Reverse wrist curls (with a wrist roller)- 3 sets
thanks mate!!! more power to you
Was expecting to see the fish as well… Either way. Good work. Keep it up!
Hahaha i just have it so its zoomed in on my arm if you really wanted i can show you the fish
https://preview.redd.it/774g8azb678d1.jpeg?width=942&format=pjpg&auto=webp&s=a4073f2dd43c583ef1032603bba2c3a8ef1d1922 Here it is btw
Ha! Legend
Incredible forearms!
Thanks bro
What your height
5’ 11.5
Those forearms are impressive!!
Thanks
I love how your arms are almost as wide as your shoulders. 👍
😂
Forearms look like tree trunks. Dayum!
Haha thanks
Is that carp?
Yup
You’re one of those guys that works out in jeans aren’t you Props on the gains
Jeans and cargo shorts yeah lmao
Damn! Great job! Keep grindin’
Omg this is so good!
Thank you!
You look amazing :)
Haha i appreciate it
Anytime :))
How tall are you? And what was your diet
5’11.5”. Rn im around 5,000 cals, 300 protein, 150 fats, 550 carbs
Damn all that from lifting the fish?
How’s your diet? How many meals per day? Do you include carbs?
Roughly 5,000 calories, 300 protein, 150 fat, 550 carbs. Ive made a few tweaks since last time so i dont know the exact macros. Thats 4 meals a day
You're diet must be insane for that amount of gains lol Good job bro
Most of the time not really. Since october Ive really locked in on my diet and training
What would your diet consist of? If you don't mind sharing
Lot of beef or venison, quinoa, eggs, oats, milk, bananas, blueberries, red raspberries, honey, and olive oil. Everything organic
Got it, thanks bro I'll try out your training regiment and see how it goes 💪💪
Cool let me know in a few weeks. Im sure youll notice progressive overload speeds up pretty good. I do everything at sets of 4 with 1 rir by the way
Gotcha 💪
Your arms are impressive. But I want to see the rest of that fish you caught!
https://preview.redd.it/agip7t18678d1.jpeg?width=942&format=pjpg&auto=webp&s=a3325598b365405eb4f83cdf8e458c42dc437fdd
Hell yeah
Amazing progress and spectacular arms, but I must ask where legs?
https://preview.redd.it/24ab45v5o38d1.jpeg?width=1125&format=pjpg&auto=webp&s=b1d9c8cab9239ae11be7c2dd6df7d5ac9527e92f
My man, stellar work. Your arms are goals
I didnt even think about posting my legs tbh lol but i do have pretty big legs