Join date: Sep 2007
Location: New York, USA
Posts: 5149
audiogarden1 wrote:
austin_bicep wrote:
I'd love to have delts like my boy ZRaw some day. Honestly they've grown so much over the last few months and have become my favorite muscle to train. You just look so much wider with big round delts. Thanks brotha.
What do you attribute your recent shoulder growth to? Im always curious because i really struggle to hit my delts (specifically medial) effectively and youre in particular have blown up.
Here was yesterday's delt workout.
Delts
1 Arm DB Upright Row
25 x 15
35 x 15
45 x 15
55 x 15
Side Laterals Super Strict - Including partial reps when I could not go to full height.
10 x 20
20 x 20
25 x 20
30 x 20
Reverse Pec Deck
4 sets 12-15 squeezing hard.
Seated Machine Press
Worked up to a heavy set of 8
Kettle bell swings
4 sets of 12
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Basically very short 30-45 second rest periods. I'd go, my training partner would go type deal.
Focus was more or less, get as much blood as I could into the muscle.
Join date: Sep 2007
Location: New York, USA
Posts: 5149
I know I post a lot in here...but this is the work I've been putting in...
Difference between 18 inch arms thread. I enjoy when people say I don't look like I've put on much size over the years when I stopped the crazy bulking....
Point is, look like a bodybuilder is better than just being big. You looke bigger leaner.
[quote]austin_bicep wrote:
Thanks so much for the help man. Honestly big time motivated to heal up. I will keep you posted.
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Amazing transformation so far...
You may want to consdier using coconut oil that is labeled as virgin/unrefined. If the label doesnt indicate virgin/unrefined, you can bet the oil has been processed/refined which I believe seriously reduces the health benefits.
I know John Meadows recommends only virgin/unrefined coconut oil. It is more expensive but definitely worth the health benefits plus more and more stores are starting to carry this version at a reasonable price.I get mine from Trader Joe's for $5, not sure if they are in the New York area though...
Join date: Sep 2009
Location: Illinois, USA
Posts: 1934
[quote]austin_bicep wrote:
The definition is really starting to come in now. Gonna look crazy in a month or so. Whats the rate at which you have been losing fat the last couple months?
The definition is really starting to come in now. Gonna look crazy in a month or so. Whats the rate at which you have been losing fat the last couple months?[/quote]
Give or take 2 pounds a week maybe a little more. I think I've 16 pounds in 6 weeks.
Just a few more to go. I'm fucking starving and eating a little extra every few days and taking some cals out to adjust for that on off days.
I can't imagine how much I used to eat if I'm so hungry off 3000-3200 cals in a day.
The definition is really starting to come in now. Gonna look crazy in a month or so. Whats the rate at which you have been losing fat the last couple months?[/quote]
Give or take 2 pounds a week maybe a little more. I think I've 16 pounds in 6 weeks.
Just a few more to go. I'm fucking starving and eating a little extra every few days and taking some cals out to adjust for that on off days.
I can't imagine how much I used to eat if I'm so hungry off 3000-3200 cals in a day.
[/quote]
I hear ya, im dieting at 3200-3700 cals a day, and its definitely not as much as id like to eat, but its tolerable.
The definition is really starting to come in now. Gonna look crazy in a month or so. Whats the rate at which you have been losing fat the last couple months?[/quote]
Give or take 2 pounds a week maybe a little more. I think I've 16 pounds in 6 weeks.
Just a few more to go. I'm fucking starving and eating a little extra every few days and taking some cals out to adjust for that on off days.
I can't imagine how much I used to eat if I'm so hungry off 3000-3200 cals in a day.
[/quote]
I hear ya, im dieting at 3200-3700 cals a day, and its definitely not as much as id like to eat, but its tolerable. [/quote]
Yea it's tolerable. I just need to keep remembering to save a big meal right before bed. If I don't I'm fucked cause I can't sleep hungry....I can stay awake and function hungry occupying my mind with other stuff, but to sleep ahhhh no good. Twice I've gotten out of bed and ate another meal when I shouldn't have.
Join date: Sep 2007
Location: New York, USA
Posts: 5149
The3Commandments wrote:
We're eventually totally going to need to have a face-off between austin_bicep and 2020Wellness in some sort of "Self-Promotional Throwdown."
I feel like 2020 has the lead right now because he, you know, tosses out creative pictures and whatnot. Gotta step up your game, austin!
austin_bicep wrote:
Actually if we look at it like this...I pre-fatigue the shit out of my delts before hitting a compound.
Hey Austin, just a question in relation to that. Would you train that way from the start if your goal was physique related?Do you train any other muscle groups in the same manner? Great progress btw man.
Join date: Sep 2007
Location: New York, USA
Posts: 5149
law8 wrote:
austin_bicep wrote:
Actually if we look at it like this...I pre-fatigue the shit out of my delts before hitting a compound.
Hey Austin, just a question in relation to that. Would you train that way from the start if your goal was physique related?Do you train any other muscle groups in the same manner? Great progress btw man.
Thanks man.
Actually, no I would not.
I think I am in a very good place since I built up a big base of strength before I transitioned into the higher rep, train the muscle and for a pump type training.
If you can't lift a whole lot already, lightening the load and getting fancy with it won't get you too far.
My suggestion is build some respectable numbers on the compound lifts. Still use bodybuilding rep ranges 6 at the lowest. You don't need a lot of triples and singles and what have you.
Take the time to build those lifts and then transition over. This is a lifestyle and it's a marathon. It takes time but your efforts will be rewarded.
I am far from complete and I've been doing this for years, it's worth it though.
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Once I am adding calories back into my diet I will begin training heavier on the compounds. Right now strength is dropping just a bit, I still train heavy, but the detail has been coming in a little bit better with the high reps and pump.
austin_bicep wrote:
Actually if we look at it like this...I pre-fatigue the shit out of my delts before hitting a compound.
Hey Austin, just a question in relation to that. Would you train that way from the start if your goal was physique related?Do you train any other muscle groups in the same manner? Great progress btw man.
Thanks man.
Actually, no I would not.
I think I am in a very good place since I built up a big base of strength before I transitioned into the higher rep, train the muscle and for a pump type training.
If you can't lift a whole lot already, lightening the load and getting fancy with it won't get you too far.
My suggestion is build some respectable numbers on the compound lifts. Still use bodybuilding rep ranges 6 at the lowest. You don't need a lot of triples and singles and what have you.
Take the time to build those lifts and then transition over. This is a lifestyle and it's a marathon. It takes time but your efforts will be rewarded.
I am far from complete and I've been doing this for years, it's worth it though.
Join date: Sep 2007
Location: New York, USA
Posts: 5149
law8 wrote:
austin_bicep wrote:
law8 wrote:
austin_bicep wrote:
Actually if we look at it like this...I pre-fatigue the shit out of my delts before hitting a compound.
Hey Austin, just a question in relation to that. Would you train that way from the start if your goal was physique related?Do you train any other muscle groups in the same manner? Great progress btw man.
Thanks man.
Actually, no I would not.
I think I am in a very good place since I built up a big base of strength before I transitioned into the higher rep, train the muscle and for a pump type training.
If you can't lift a whole lot already, lightening the load and getting fancy with it won't get you too far.
My suggestion is build some respectable numbers on the compound lifts. Still use bodybuilding rep ranges 6 at the lowest. You don't need a lot of triples and singles and what have you.
Take the time to build those lifts and then transition over. This is a lifestyle and it's a marathon. It takes time but your efforts will be rewarded.
I am far from complete and I've been doing this for years, it's worth it though.
---
Cool thanks for clearing that up for me dude.
No doubt man lmk if you need help with anything else
I definitely prefer having less meals than having to eat six small meals a day or something.
Even though it's more satisfying for me to fast throughout most of the day and then eat 2 or 3 big meals (while keeping Cals the same), I think it's also probably easier for me to get more calories down this way than with more meals, which seems kind of weird.
