shredded4summer
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- Jul 8, 2023
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Ive come to the realization that gymceling info here is ABSOLUTE GARBAGE there are some decent physiques here but not much good info since Face>Height>>>Frame>Physique
Im gonna give you everything you need to know to train the muscle correctly. forget about jeff nip JPG and any other low iq tiktok ig bs. Here is a split that will give the most overall growth
if not specified you can use barbell, machine or dumbbell
Chest Shoulders
- Flat chest press
- Upright Shoulder press
- Incline cable chest fly
- Cable lateral raise
Back
- Row
- Lat pulldown
- Cable rear delt fly
- Single arm cable lat pullover
Arms
- Dumbbell lateral raise
- Dumbbell curl (twisting and one arm at a time)
- Cable tricep pushdown
- Preacher curl
- Ez bar skull crusher
REST
Do 2-3 sets on each exercise depending on mood
Food/Bodyfat
You may only eat raw/undercooked
- Red meat (organs AND muscle)
- Eggs
- Dairy
for energy
- Honey
- Fruit
the only way to make actual progress is to eat in a surplus. body recomp and gaining while cutting is just dumb. here are the steps you need to take
- Get lean. 8-12% body fat
- Then just gain 1kg per month. if you over 0.25kg per week slow down you eating if you gained less eat a bit more
- Keep going for 1 year till youre up 10+ kg and you look completely different
- Now you may cut the extra fat. eat mainly red meats for a month or two depending on how long it takes you and you will get back to being lean before summer
- Repeat process
Roiding
Before you roid have a general understanding of training/diet and go through the 1 year cycle just to try it out and find your way. when you are lean again after the 1 year cycle this when you start this cycle
16-20 weeks
- Test e 150mg EOD (500mg weekly)
- Arimidex 0.5mg EOD
- if you wanna go back to natural production just do hcg in the last weeks at 500IU EOD and eclomaphine 2 weeks after cycle ends
- go down to 200mg weekly if you want to trt
Good secondary anabolics to add with ratios to test in the future. you can replace
Masterone/Primobolan:Test 0.5:1 or 1:1
Winstrol:Test 0.1:1
these are dht derivatives so you wont have to run an ai along side it
Im gonna give you everything you need to know to train the muscle correctly. forget about jeff nip JPG and any other low iq tiktok ig bs. Here is a split that will give the most overall growth
if not specified you can use barbell, machine or dumbbell
Chest Shoulders
- Flat chest press
- Upright Shoulder press
- Incline cable chest fly
- Cable lateral raise
Back
- Row
- Lat pulldown
- Cable rear delt fly
- Single arm cable lat pullover
Arms
- Dumbbell lateral raise
- Dumbbell curl (twisting and one arm at a time)
- Cable tricep pushdown
- Preacher curl
- Ez bar skull crusher
REST
Do 2-3 sets on each exercise depending on mood
Food/Bodyfat
You may only eat raw/undercooked
- Red meat (organs AND muscle)
- Eggs
- Dairy
for energy
- Honey
- Fruit
the only way to make actual progress is to eat in a surplus. body recomp and gaining while cutting is just dumb. here are the steps you need to take
- Get lean. 8-12% body fat
- Then just gain 1kg per month. if you over 0.25kg per week slow down you eating if you gained less eat a bit more
- Keep going for 1 year till youre up 10+ kg and you look completely different
- Now you may cut the extra fat. eat mainly red meats for a month or two depending on how long it takes you and you will get back to being lean before summer
- Repeat process
Roiding
Before you roid have a general understanding of training/diet and go through the 1 year cycle just to try it out and find your way. when you are lean again after the 1 year cycle this when you start this cycle
16-20 weeks
- Test e 150mg EOD (500mg weekly)
- Arimidex 0.5mg EOD
- if you wanna go back to natural production just do hcg in the last weeks at 500IU EOD and eclomaphine 2 weeks after cycle ends
- go down to 200mg weekly if you want to trt
Good secondary anabolics to add with ratios to test in the future. you can replace
Masterone/Primobolan:Test 0.5:1 or 1:1
Winstrol:Test 0.1:1
these are dht derivatives so you wont have to run an ai along side it
