883xlsportster Member

Turn up the volume and intensity and you will get guns. Maybe try hitting arms twice a week. 5 to 6 sets and 12 reps to failure with progressive overload. Include long head tricep lifts for sure. All the best.

Look at it as more of a long term goal. Use the mirror along with a scale. Be consistent and don't get hung up on whats in your digestive system. Keep at it. Best of gains to you.

Gains..

Home gym. Small room but loaded with most equipment and weights.Trying for some hypertrophy. Day 1 -Traps & Shoulders Day 2 - Back & Bi's Day 3 - Chest & Tris Day 4- Legs & Core Day 5 - Rest or repeat depending on how my tendons & CNS are feeling.

When I first started ab training it was my hip flexors. They alway seemed to take over, My low back was really starting to hurt. After researching all the fitness gurus on youtube I found one movement that took the flexors out of play. I did that movement for months before I moved onto others like leg raises. I don't like…

Nice!

I prefer home. No waiting around for a flat bench or rack. Crank the tunes and look at my girly posters ;-)

Not to brag but my constitution is fantastic and runs like clockwork. I mark it down to clean eating and eating the same thing everyday at approximately the same time. I eat oatmeal twice a day too ;-) Can you eat oatmeal? Tis good for the gut and may build a base? https://youtu.be/UmAUkwG9OuY

Pretty aggressive. I'm sure you can do it. It's just the quality of weight? I'm going to start a bulk too. I'm going for 10 pounds by May.

GTA Ontario, Canada

I eat the same thing on a weekly schedule. I tracked it here when I started. Once I got the calories about where I wanted them I stopped logging. If I venture outside my diet with odd meal I don't bother logging it as it will autocorrect over the long haul. The food does get a little mundane at first but the time it saves…

Thanks. Got them from doing my physio for shoulders. Serratus punch is what the movement is called I think.

Nothing better then "Easy peasy" ;-)

Thanks. Reads like a excellent game plan.

Indeed. As I wrote in another post. I still had my half serving of serious mass, half bagel and sticky rice during the cut. I should mention I don't eat beef or pork very often. Even when gaining. Maybe a burger twice a year and bacon as a treat 3 or 4 times a year. Chicken, fish and turkey work better for me. Thanks for…

I started to add bran to my shreddies. New for me anyways.

Impressive!

I can see the change too. Great work. Keep plodding! Consistency is the ticket and your "small loses" feed the motivation for more. Soon you will be hooked on the dopamine from the effort.

I do high rep, light weight all the time. Old crappy shoulders. How else am I going to tone up?

I feel the cable crunch the most but I think leg raise is a more better overall moment. Also like oblique cable crunch. That's the 3 I do every fourth day.

I like arm day....just saying ;-)

Whatever works for you and your schedule. I have one in the morning mixed with avocado, creatine and cocoa powder ( getting my fats in) and one pre workout. This is to help me hit my protein goal and works with my appetite as I don't seem to have much of one. Experiment and adjust. What works for one may not work for…

Please don't let my experience taint you. Many have great outcomes. My first shot did wonders and took all the pain away for 8 months.

I have a lean short build and I get comments like" eat something" or you're " skin and bones" all the time. I honestly believe a majority feel it's OK to make these comments to people who are at the other end of the spectrum. I don't appreciate them at all. Not so much hurt, more pissed off.

Little update. After a full tyear of PT a have most ROM back. Can't really bench press thou. Never get a shot again.

I've had fair results with serious mass. I've taken it daily for the past 2 years. I only take a half serving in the morning blended with avocado and almond milk. I'm not a big eater so it helps me hit my calories and maintain what little gains I have. I've had 2 yearly physicals since taking it and all my blood work is…

Forever young here... 51 & still lifting moderately :-)

Going from skinny to skinny fat to cut all around the age of 50 :-)

Takes time. A vid on YT " You can't expect to bench 250 when your starting out so how can you eat 3000 cals" Or something like that. Work your way up. Personally I'm not a "BIG" eater. I just went with the most dense and nutritional foods I like to eat plus a shake or two. Took a few weeks to up cals. Avocados are great in…

I got there by eating my maintenance calories only. I used the TDEE tool here and did not account for activity in the formula. Very repetitive diet too. All the best on your quest. Nothing like getting there.