A day in the life lifting w/nach

[NACH3]

I need workouts like this. I am in gym 1h+ for shoulder & traps. What is your rest time between sets? How about when changing exercises?

I didn't hit traps but at most about 35 min w/them and I go heavy pulling my shoulders back into position! My rest time is as minimal as it gets 15-30sec - 1min max in between sets and I just - and once drop sets start or RPs there is no rest period just go go go

I hate to admit it, but sometimes the pain (not joint pain, but the intense burn I love everywhere else) brings me to a stop, not the failure of the muscle. From the looks of those debts I'm guessing that is not the case with you.

It sounds like your stopping when the set starts - I can barely hold on to the weight and my forearms are on fire with everything else but I push they - yiu need the right mindset that's all and it's the strongest part of what we do!!! I don't stop b/c as Marcus said it forces grown. - don't forget progressive overloading each time you go in b4 a 6-8 wk pullback time to rest and give your CNS a break - real HIT can't go on forever as you need reloads and pullbacks just listen to your body!!

[NACH3]

I need workouts like this. I am in gym 1h+ for shoulder & traps. What is your rest time between sets? How about when changing exercises?

I hate to admit it, but sometimes the pain (not joint pain, but the intense burn I love everywhere else) brings me to a stop, not the failure of the muscle. From the looks of those debts I'm guessing that is not the case with you.

Also, I forgot to mention - if something is working stick to it for a while they're only the main novenas you can do each time but for accessory work you can rotate them each wk it every 3rd wk but I stay and respond better to the need and butter movements just changing grip control(palms up or down work many different muscles) find which ines work for yiu and you'll be well on your way buddy! Ask as many ?'s here as you can! We'll all help out in any way we can

[clarky.]

Right, so as for carb cycling. I do my tdee's ok then what ? How many day's do i go under and by what % ? Then how long for (days)? Then is it just one day over Tdee's ? Is there any days that are normal tdee's ?.

Sorry for these silly Q Nach/ fellas.

[hollowedzeus]

Right, so as for carb cycling. I do my tdee's ok then what ? How many day's do i go under and by what % ? Then how long for (days)? Then is it just one day over Tdee's ? Is there any days that are normal tdee's ?.

Sorry for these silly Q Nach/ fellas.

The only silly question is a question that isnt asked

[NACH3]

Right, so as for carb cycling. I do my tdee's ok then what ? How many day's do i go under and by what % ? Then how long for (days)? Then is it just one day over Tdee's ? Is there any days that are normal tdee's ?.

Sorry for these silly Q Nach/ fellas.

So start at 2-3 low days at 40% of your TDEE... then have a ref fed day if high carb day at 15% above of your TDEE Maintenance TDEE...it's gonna take some getting housed to and listening to your body

Also, make sure you do the high day on Back or leg day! I know you've got TDEE trunks and don't work them as hard as needed(wish I had that problem )

So your just depleting your glycogen stores on the lower days than filling back out on your high days - watch your weight a little to see how it's working but you know we can tell by the mirror too

I'd start at 40% if your TDEE and try 3 low days then 15-20% on your high days - BIB was just going keto on 3 days then gorging himself b/c he had no carbs to work with while working out but it works for him!

Your still getting carbs in just time then around your w/o that way you still have the energy to lift and the carbs as fuel it's all about timing doing this mate! Keep em coming guys

[tectime]

What's up Nach!?!

[songdog]

Good morning Nach how are you doing today?

[NACH3]

What's up Nach!?!

Yo Tec how the hell you been brotha?

[NACH3]

Good morning Nach how are you doing today?

Well and yourself? I've pinched a nerve in my neck but I'm afraid most of the pain is coming from T1 on my thoracic spine right below my neck... it's radiating R to my shoulder and my shoulder is in bits ATM

Other than that things are good - a nice back session is what's in order

[tectime]

Yo Tec how the hell you been brotha?

You know all good man! Just kickin! Looking good brother! Hope that neck gets better soon! Getting ready to hit the ol gym and smoke out some legs! Works been crazy busy (THANK GOD) so gym time has been super valuable time! Got to get all I can while I'm there! So the usual!

[NACH3]

Right, so as for carb cycling. I do my tdee's ok then what ? How many day's do i go under and by what % ? Then how long for (days)? Then is it just one day over Tdee's ? Is there any days that are normal tdee's ?.

Sorry for these silly Q Nach/ fellas.

Hey TRAZ AND Clarky here's a repost from Marcus today which he's much more in depth to what we're talking about but it's the same concept I've been saying(as I got it from him )


Quote Originally Posted by NACH3 View Post
Morning fellas

ME
@ Marcus can you check my thread out in he lounge I'm going off your carb cycling approach but keep preaching how important it is to know your body! We can up the low days at the beginning then slowly drop them and still have our high days, correct? Like starting 3low 1high yet timing is everything with your high day as you'd want to hit back or legs imho?!

MARCUS
Here is something i wrote a bit ago, reading it now it sounds a bit aggressive and looks like i was trying to have a sneaky go at someone not sure who but sorry if it comes across like that but the info is in here. Nach the basic is 3 days low 1 day high working from a 40% low 15% high - same as the prime. How you adjust this will depend on your goals bulking, cutting or maintaining and yes start low end and watch and learn from your own body and adjust as you go along. Once you hit 5 days that might be to much or you may want to go to 6 ish, but give it a read if its not the right one let me know and i will repost somemore diet ones ive written. My eyes are getting dizzy medication is fuking me up

repost
I use to calculated my TDEE and then put together a daily meal plan with the correct marcos to suit what ever my goals were, I did this for years and I would weigh every single thing what went into my mouth and I actually wrote it down when on cycle to see what gave me the better bigger gains, yes I was slightly obsessed when younger I had my own business which gave me the free time, money and opportunities to push forward with bodybuilding, these days are so different but that's not the reason why things changed for me regarding my diet.

Year after year I would count every single calorie and change accordingly to which every goal I wanted to achieve. I met a guy who wont mention his name who started to show me how to train different, design stacks differently and also look at my diet in a whole different way, this guy was coached pro's and was very active in the UK on the underground scene. On the diet side of things he said I wasn't eating enough and my body was ready to explode if I fed it differently and didn't hold it back. I could see through my obsession calculating every calorie that i was gaining but also holding myself back. Oh no I am starting to waffle again but in all honestly if I just answered your two question without any explanation on the why's and don'ts it wouldn't serve any purpose so forgive me but I will expand on the questions you asked me to hopefully help you get a better understanding on what I do. Anyway I will just concentrate on the diet things I started to change for now and I started to follow what he told me, I started to eat a lot more and sometimes introduced the 24/7 feeding when on cycle this worked for me and my metabolism at the time and I would study my body how it changed with every aspect of bodybuilding diet, training, aas and I would change things up in which ever area what I needed to.

I would advice everyone to calculated their TDEE and put together a daily meal plan with the correct marcos otherwise you have no idea what you putting inside yourself or what you need to adjust. But for me these days I don't calculate my TDEE or work out my marcos I know how much I need to eat to maintain just by looking at it and I know by understanding my body and watching it if I need to change things up, usually I will know within 2 weeks that I may be eating to much and I am adding bf or I am not eating enough but I don't yo yo I maintain because I know exactly what I need to eat. All these calculations what many advice by these beach bodybuilders who look like they have never lifted a weight in their lifes are just reading out of text books but our bodies are all different some guys may need far more than what their TDEE is telling them and other a lot less. Its just a rough guide you follow but the best guide to watch is your own body how it reacts over a set period of time. I always go with 2 weeks you know if your not eating enough or eating to much by knowing your own body and then you adjust the cals to suit by the response your body is giving you, learn your own body is my advice and watch it and adjust accordingly. I know Kel is exactly like me and doesn't count one single thing because he's been doing that long and knows his body inside out and doesn't need to know how may grams of pro are in 2 chicken breasts or how much carbs are in a handful of brown rice because he knows what his body needs just by learning from over the years.

Again, I am having another go at the beach bodybuilders who know fuk all who give advice, when your a guy carrying some serious muscle lets say something in the region of 220lbs+ - 260lbs+ it takes a hell of a lot of food to maintain this kind of size and structure this is what many of these diet beach guys don't understand because they carry 160-200lbs of shit and to maintain some serious muscle you got to eat a hell of a lot of food unless you have some unbelievable genetics and you can eat like a 200lbs man and carry extremes amounts of muscle. You got to eat all day long and clean to support this tissue and also build further tissue. Things changed for me once I started to eat serious and I mean I ate and ate all day long and sometime through the night and I didn't gain any fat, at one stage I was 6% bf at 245lbs and I looked like I was carved out of granite and the amount of food I was eating was gut wrenching thats because I knew my body and I knew what I had to do to maintain, build and lose bf while eating big, I've also been up to around the 270lb+ mark which isn't good for me.

When I had internet clients it would take me weeks to compile a proper eating plan and I would need daily/weekly feedback and photos of how they look at a certain amount of calories I've put them on, only after weeks I would know that this guy needs to eat a lot more or less or maybe just fine adjustments every week, but things cant be worked out by just your height, weight and bf it takes weeks to understanding your own body and then you work off that. Its fine as a guide like I've mentioned but watch and learn from your body it will tell you a lot of things no text book can.

When I am on cycle I will eat the same things as I normally do but more or bigger meals, I will add around another 500-1000 cals and adjust after 10-12 days, as my weight increases I will adjust the cals further upwards to 1500-2000cals and see what happens, it also depends on how much I want to gain and maintain because it all needs maintaining afterwards which again were many fail, so my daily meal plans of what I eat doesn't change just the amounts and more meals does on a bulk, but what I do is adjust around every 10-14 days to how my body is reacting, these days I put on bf easy than when I was younger so I do fine adjustments. I also cheat usually one day at the weekend were I will eat a ton of food which includes nothing what would aid maintaining my size/tissue but this kind of speeds my metabolism up and springs me into further growth or speeds up the cutting just depends how my glycogen levels are if I slightly depleted them during the week or not. I am not a robot anymore but I use to eat clean all the time no matter what everything what went into my mouth was to support or build new tissue. These days I do add sauces and add things to help me get down the amount of food I have to, all I will do is adjust cardio to suit.

My prime diet is worked off my maintenance diet, I use my prime to do many things I can adjust it to do a pre cycle prime or I can adjust it further to help cut bf while maintaining tissue. I love carb cycling and it also helps me to eat what every I like at certain times when I've depleted a little to much on purpose so I can binge. For a pre cycle prime its simple I will cut my carbs which are worked off my maintenance diet by 40% for 3 days and then do 1 day high carbs which would be 15% higher than my maintenance diet carbs, I will adjust thing over the next 7 days and extend the low carb days to 4 and to even 5 as time goes on depending on how many body is reacting. Pre cycle prime will last around 6 weeks - 8 weeks then spring board right into the building phase into the cycle, if your carb sensitive then reintroduce your carbs slowly over the first two weeks if your not hit them hard and grow.

If your wanting to cut bf I would us the prime/ carb cycling approach again but remember I don't recommend these calories restricted diets what reduce your bf at the cost of your precious muscle tissue you have gone through hell to build to just waste away, yet again these stupid beach bodybuilders who look like they have never lifted a weight in their life recommend and have no idea what they are talking about, you better not getting me on this one or all hell will break loose as the odd one you will know but when your big you got to eat big its that simple. You don't go straight into a calories restricted diet and increase your cardio and step into a t3/eca stack or clen all at once for gods sake its muscle tissue suicide. What you do is minor changes little things. Me personally don't even touch my cals all I do is increase my cardio slowly and watch my body change once it comes to a brick wall with results I introduce or add something else like carb cycling but again slowly a bit of glycogen depletion and some reloads, then adjust as the body gets use to it. The body adapts to things all the time that's why you don't do everything all at once you do it slowly and add things over time. This is a huge mistake what more or less 90% of guys do build some muscle and then do a cut and drop your bf right down which is great but at the cost of precious muscle tissue what's one of the hardest things to build and maintain. The secret is to drop bf while maintaining huge amounts of muscle, that's why you see these beach bodybuilders who look like shit sprouting their mouths off sounding like they know everything what know fuk all and look like shit, do you really thing they want to look like they have never lifted a weight in their life's, hell no its because they cant build and save the muscle they are trapped in the dark ages and totally brain washed.

Sorry guys going off track but you get my point this is what I do and recommend all my clients to do and everyone who asks me for advice to do

[TRA]

Well and yourself? I've pinched a nerve in my neck but I'm afraid most of the pain is coming from T1 on my thoracic spine right below my neck... it's radiating R to my shoulder and my shoulder is in bits ATM

Other than that things are good - a nice back session is what's in order

I have some ideas for your neck, nothing crazy but PM me if interested. Can expand on my profession and experience.

[NACH3]

I have some ideas for your neck, nothing crazy but PM me if interested. Can expand on my profession and experience.

Thank you will do!

[TRA]

So start at 2-3 low days at 40% of your TDEE... then have a ref fed day if high carb day at 15% above of your TDEE Maintenance TDEE...it's gonna take some getting housed to and listening to your body

Also, make sure you do the high day on Back or leg day! I know you've got TDEE trunks and don't work them as hard as needed(wish I had that problem )

So your just depleting your glycogen stores on the lower days than filling back out on your high days - watch your weight a little to see how it's working but you know we can tell by the mirror too

I'd start at 40% if your TDEE and try 3 low days then 15-20% on your high days - BIB was just going keto on 3 days then gorging himself b/c he had no carbs to work with while working out but it works for him!

Your still getting carbs in just time then around your w/o that way you still have the energy to lift and the carbs as fuel it's all about timing doing this mate! Keep em coming guys

This is good info and enough to allow me to calculate out my kcals/macros, thanks!

Can I ask exactly when to do the low days and when to do the refeed (in relation to workout days)?
My split is:
Day 1 - chest/bis
Day 2 - back/tris
Day 3 - shoulders/traps
Day 4 - legs
Day 5 - cardio only (20-25 min 120-140bpm sustained on elliptical)
Day 6 - start cycle again chest, bis....

I may be changing split when/if Marcus posts something I can adapt, but if I know when to hit low days and when to refeed in relation to body part worked I can adjust.

And can you elaborate on how to time the refeed, as in day before, during or after which exercise days, etc.?

[NACH3]

You know all good man! Just kickin! Looking good brother! Hope that neck gets better soon! Getting ready to hit the ol gym and smoke out some legs! Works been crazy busy (THANK GOD) so gym time has been super valuable time! Got to get all I can while I'm there! So the usual!

Glad work is busy as always and glad things are going well

[TRA]

So start at 2-3 low days at 40% of your TDEE... then have a ref fed day if high carb day at 15% above of your TDEE Maintenance TDEE...it's gonna take some getting housed to and listening to your body

Also, make sure you do the high day on Back or leg day! I know you've got TDEE trunks and don't work them as hard as needed(wish I had that problem )

So your just depleting your glycogen stores on the lower days than filling back out on your high days - watch your weight a little to see how it's working but you know we can tell by the mirror too

I'd start at 40% if your TDEE and try 3 low days then 15-20% on your high days - BIB was just going keto on 3 days then gorging himself b/c he had no carbs to work with while working out but it works for him!

Your still getting carbs in just time then around your w/o that way you still have the energy to lift and the carbs as fuel it's all about timing doing this mate! Keep em coming guys

This is good info and enough to allow me to calculate out my kcals/macros, thanks!

Can I ask exactly when to do the low days and when to do the refeed (in relation to workout days)?
My split is:
Day 1 - chest/bis
Day 2 - back/tris
Day 3 - shoulders/traps
Day 4 - legs
Day 5 - cardio only (20-25 min 120-140bpm sustained on elliptical)
Day 6 - start cycle again chest, bis....

I may be changing split when/if Marcus posts something I can adapt, but if I know when to hit low days and when to refeed in relation to body part worked I can adjust.

And can you elaborate on how to time the refeed, as in day before, during or after which exercise days, etc.?

[clarky.]

So start at 2-3 low days at 40% of your TDEE... then have a ref fed day if high carb day at 15% above of your TDEE Maintenance TDEE...it's gonna take some getting housed to and listening to your body

Also, make sure you do the high day on Back or leg day! I know you've got TDEE trunks and don't work them as hard as needed(wish I had that problem )

So your just depleting your glycogen stores on the lower days than filling back out on your high days - watch your weight a little to see how it's working but you know we can tell by the mirror too

I'd start at 40% if your TDEE and try 3 low days then 15-20% on your high days - BIB was just going keto on 3 days then gorging himself b/c he had no carbs to work with while working out but it works for him!

Your still getting carbs in just time then around your w/o that way you still have the energy to lift and the carbs as fuel it's all about timing doing this mate! Keep em coming guys

Thank you Nach, i'ts sinking in lol.

[NACH3]

This is good info and enough to allow me to calculate out my kcals/macros, thanks!

Can I ask exactly when to do the low days and when to do the refeed (in relation to workout days)?
My split is:
Day 1 - chest/bis
Day 2 - back/tris
Day 3 - shoulders/traps
Day 4 - legs
Day 5 - cardio only (20-25 min 120-140bpm sustained on elliptical)
Day 6 - start cycle again chest, bis....

Imho id do back by itself and legs by itself arms together!
Something like that for ex;
- Monday - chest bis - low day
- Tuesday - back alone - low day
Off - low day
- Wednesday- delts tris high day
- Thursday - legs low day
Off - low day
Sat - arms together if weak point it gives ample rest on both - low day
Or just keep it at
Wed - delts tris high day
Thursday - legs Low day - but lift early and eat carbs early to fuel the w/o on any low day you can with an ample big BO - your high day the day b4 will should catapult you through the next w/o as long as your timing is on poknt
Off
Active rest day or whatever is lagging

I do
M - chest bis
T - back
Wed - legs
T - delts tris
F - off
Sat - off
Sunday - arms
M - repeat

I may be changing split when/if Marcus posts something I can adapt, but if I know when to hit low days and when to refeed in relation to body part worked I can adjust.

And can you elaborate on how to time the refeed, as in day before, during or after which exercise days, etc.?

Check out pg 48 in dungeon on splits TRAZ!

Also I'd try and refresh the day b4 back and the day of or b4 legs so you have the energy so tinker with the split imo??

[TRA]

Check out pg 48 in dungeon on splits TRAZ!

Also I'd try and refresh the day b4 back and the day of or b4 legs so you have the energy so tinker with the split imo??

Got it, makes sense.

So on the low carb days, how much fat with the protein? I assume this is different from keto which is roughly same grams of protein/fat per meal (I'm 25-30g ea per meal x 6)

How much protein and fat on the carb refeed day?

Thanks for the information on splits - will take a peak and also split arms out on their own. So I'm clear, you are hitting arms twice - once with other body part and once on their own, correct?

[NACH3]

Got it, makes sense.

So on the low carb days, how much fat with the protein? I assume this is different from keto which is roughly same grams of protein/fat per meal (I'm 25-30g ea per meal x 6)

I'd keep your protein high all the time and your fats can be scaled back a bit but it depends on your % split of P/C/F... but not too much just introduce the higher carbs to fill you out and energize you more... we're all different so getting this down right away can and is very tricky - listen to your body add in anything you need but try not to ADC too much but it's likely based on how your feeling

How much protein and fat on the carb refeed day?

Thanks for the information on splits - will take a peak and also split arms out on their own. So I'm clear, you are hitting arms twice - once with other body part and once on their own, correct?

Yes I'm trying to bring up my bis more so my tris overshadow my bis and I want more of a bigger peak to separate them so I'm a firm believer arms shoulders can never be big enough

[NACH3]

Back - my head, shoulder, & neck were not up to it but still managed some decent lifts since I was there

D-ring oulldowns
Pyramided up to failure then 3 drop sets to failure no rest!

High pulley rows hammer strength
2w DD 3plates then 2&1/4s then 2plates

One arm rows
1w/u
1w heavy(10reps) RPd x2 was spent

BB Bent over rows
Just went up to 225 for 15+ reps today had a hard time keeping R shoulder pulled back - getting stronger for sure and probly could've gotten close to 315 at least 295-305 for 6reps

Like I said I moved fast 30min but head and pain took over making me very nauseous

[songdog]

Good morning Nach hope all is well just finished my morning walk.

[NACH3]

Good morning Nach hope all is well just finished my morning walk.

Morning Song glad to hear it sometimes those walks are the key aren't they!

[MuscleScience]

Yes I'm trying to bring up my bis more so my tris overshadow my bis and I want more of a bigger peak to separate them so I'm a firm believer arms shoulders can never be big enough

I'm the complete reverse, great Bi's but my tris are lacking. During this bulk, balancing out my arms and shoulders is a top priority.

[TRA]

Check out pg 48 in dungeon on splits TRAZ!

Also I'd try and refresh the day b4 back and the day of or b4 legs so you have the energy so tinker with the split imo??

Missed this somehow. So I can recarb the day before back and the day before legs, got it.

I am on a rigorous split with only one day off during which I will do 20-25 min of cardio in aerobic zone. Will try to get cardio in on 2 other days min, just 20 min or so. I think I should be able to recover okay with test/npp/tbol on board, right? If I take a hit I can do a rest day?

[TRA]

Okay, so question on carb cycling refeed one last time to get lined out. I saw some information on carb cycling what showed 3 days of moderate carbs, 3 days of low carbs, and 1 day of refeed.
However, from information given Nach, I believe you recommended refeed day before legs/back. My split is below with a simple question following. Any help appreciated.

Day 1 chest/bis
Day 2 back/tris
Day 3 shoulders/traps
Day 4 legs
Day 5 arms
Day 6 rest/cardio
Repeat

You are recommending refeed/high carb days the day before back and the day before legs, correct? Should all the other days be very low (near zero) carbs, or can I keep it very low with a little carb like sweet potato, ezekiel bread, etc to stay below 40 carbs?

[NACH3]

Missed this somehow. So I can recarb the day before back and the day before legs, got it.

I am on a rigorous split with only one day off during which I will do 20-25 min of cardio in aerobic zone. Will try to get cardio in on 2 other days min, just 20 min or so. I think I should be able to recover okay with test/npp/tbol on board, right? If I take a hit I can do a rest day?

m

Yeah you sure won't go catabolic as that's why gear is so important on a deficit or when carb cycling it gives you the extra energy you need!

I will say listen to your body when you feel more tired or lethargic while doing HIT - I'd say around 6-8wks if no injuries you need to pullback for about 2wks not going to al out failure and focus. On your compound movements morsel getting in and outta the gym in 30-40min max keep intensity high but use a lil more volume - just let me/us know when you go into a pullback or know when you will as we can help you set up a w/o to go thru persay to help you ease into it and then it's purpose is to let your CNS recover as it's been under immense pressure with the progressive overload and just doing pure HIT is so tough on the body - DY always says he wishes he'd have listened Moreso to his body and pulled back much more to rest and recover without those two things overtraining will surely happen and you'll burn out very quickly!!

[NACH3]

I'm the complete reverse, great Bi's but my tris are lacking. During this bulk, balancing out my arms and shoulders is a top priority.

Yeah weighted dips w/plates really widens my tris along with CG bench in smith I get a much better contraction but go heavy, also French press with a heavy arse DB and skull crushers I like doing these on a slight incline as well first notch up but can go higher hits the tri differently at these other angles straight bar oushdowns(or V-grip) rev pushdowns OH ext's anything OH will give the long head a big stretch and result in a fuller muscle belly

[NACH3]

So I did chest today and cut down on ex's but did a lot of unilateral and DB work + cable work higher rep range also

Chest today

Incline s/s flys into presses lighter - flys/presses reps
2w 85s 8/10 6/5 drop75s(x2) 7/10 5/5 - shoulder felt decent

One arm DB presses one arm up other 10 presses each side(10/9/8/7/6etc) down to 1 with each arm
3w killed me in a good way

Cable presses
3w 15+

Cables low to high
3w 12-15

25min high intensity felt good going a lil lighter and isolating R arm more I'll be doing more unilateral ex's for strengthening R arm etc - I'm thinking I may have to change some things around due to my neck & shoulder ATM which sucks it'll make the blast I'm on either successful or aborted once again I definitely re-injured the shoulder

[MuscleScience]

Yeah weighted dips w/plates really widens my tris along with CG bench in smith I get a much better contraction but go heavy, also French press with a heavy arse DB and skull crushers I like doing these on a slight incline as well first notch up but can go higher hits the tri differently at these other angles straight bar oushdowns(or V-grip) rev pushdowns OH ext's anything OH will give the long head a big stretch and result in a fuller muscle belly

I'm going to add French presses back into my workout. Dips of any kind are a no go for my junk shoulder. Wish they weren't, I love dips.

[NACH3]

I'm going to add French presses back into my workout. Dips of any kind are a no go for my junk shoulder. Wish they weren't, I love dips.

French press and incline skulls are awesome in same w/o and they hit diff angles on both ex's many people think it's the same ex' but it's not lol

[songdog]

Good morning Nach hope you are feeling better.

[MuscleScience]

French press and incline skulls are awesome in same w/o and they hit diff angles on both ex's many people think it's the same ex' but it's not lol

I'm going to hit those both today as today is my shoulder tri day. Probably go fairly heavy (for me) on shoulder press.

[NACH3]

I'm going to hit those both today as today is my shoulder tri day. Probably go fairly heavy (for me) on shoulder press.

Nice I like delts and tris too - always get a great pump with shoulders and tri work looks good after too with all the tie ins lol

Have you tried pre-exhausting your delts and pressing last? I love it but it's b/com totally warmed up by the time I'm ready to press with the shoulder probs I have works well increasing strength in your press when you do press first too!

[NACH3]

Good morning Nach hope you are feeling better.

Thx bro! Had s good chest w/o didn't press too much just an incline s/s flys into presses and was still able to go decently heavy but getting more reps and then grabbed 30s(DBs) and did 3 sets of keeping one arm up 10presses then switched arm that was up and pressed with other arm but did that 10/9/8/7/6/5/4/3/2/1 in one set each arm burned like a MFer plus it helps my shoulder stability and tricep firing right! Then a good amount of cable work - really liking doing more cables live cable incline flys really isolates the muscle and high reps just burn like mad! I'm trying to switch things up especially after re-injuring my bad shoulder - sux but I. Think volume work should help I'll still go heavy when I can but going to throw in more rest days and or switch back to eod lifting... I'm not recovering like I was so gotta do something different!

Thanks for asking brotha it's appreciated my man!

[MuscleScience]

Nice I like delts and tris too - always get a great pump with shoulders and tri work looks good after too with all the tie ins lol

Have you tried pre-exhausting your delts and pressing last? I love it but it's b/com totally warmed up by the time I'm ready to press with the shoulder probs I have works well increasing strength in your press when you do press first too!

I don't like doing pre-exhausting for my shoulders. Giving the history of them getting injuries. I do a extensive warmup and get blood flowing and the nervous system firing. Then go from compound to isolating exercises.

I did the heavy French presses today. I think that's been the missing piece. My upper tris are shredded right now.

[TRA]

How is the shoulder feeling today Nach??

[NACH3]

I don't like doing pre-exhausting for my shoulders. Giving the history of them getting injuries. I do a extensive warmup and get blood flowing and the nervous system firing. Then go from compound to isolating exercises.

I did the heavy French presses today. I think that's been the missing piece. My upper tris are shredded right now.

It's probably the best ex' for tris period!

[MuscleScience]

It's probably the best ex' for tris period!

I agree, I'm not sure why I ever stopped doing them.

[NACH3]

How is the shoulder feeling today Nach??

Much better thanks for asking TRAZ! It's something I'll figure out so I'm not lost so to speak lol - I'm grateful that I can be lifting period!