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Thread: Muscle Critique

  1. #1
    IronClydes's Avatar
    IronClydes is offline Senior Member
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    Muscle Critique

    Starting a fresh hypertrophy program after about 4 months of power-bodybuilding training.

    To build it with the proper attention to weak-spots, I’m looking for honest critique. I’m not competing, but I’m targeting a Classic Physique, not the new-age big everywhere physique. Tapered, and classic.

    Please provide your feedback on perceived weak-spots to work on.

    Muscle Critique-img_0468.jpg

    Thanks!


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  2. #2
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    Muscle Critique

    Plan is to start Marcus’s HIT Training back up for 6-8 weeks on my TRT only; then pullback and repeat his HIT once more with a lean bulk while cycling Deca or Tren & TRT.

    However, this critique is direct my focus during this first 6-8 weeks. Updates for the next will follow with cycle suggestions/recommendations regarding that lean bulk w/ Deca or Tren will follow with the updated progress pics.

    Let’s see what I can do with your direction on the first 6-8 weeks with a moderate TRT dosing for now


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  3. #3
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    Muscle Critique

    Updated below
    Last edited by IronClydes; 07-25-2018 at 02:55 PM.

  4. #4
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    Muscle Critique

    Updated plan (8/6/18)

    *First exercise has 12-15 rep warm-up

    *Every exercise has 8-12 rep ‘feeler’ set

    *Every exercise has 1 working set of 6-8 reps to positive failure, followed immediately by drop-sets to absolute failure or rest-pauses sets (10 seconds) to absolute failure

    Monday: Chest

    Incline DB Press
    Landmine Chest Press (Kneeling)
    DB Bench Press
    DB Flyes
    Bent-Arm DB Pullover

    Tuesday: Back

    Bent Over BB Row
    One-Arm DB Row
    Seated Cable Rows (V-Bar low-pulley)
    V-Bar Lat Pulldowns
    Wide-Grip Lat Pulldown or Pull-ups
    Romanian Deadlifts (3 straight sets of 6-8 reps)

    Wednesday: Cardio & Legs

    Intense Threshold Bike Training Session
    Leg workout is done in a 3-set, volume oriented pump, 15-20, 12-15, 8-12, fashion to prevent overtraining with bike training
    Hamstring Curls (finish with r/p beyond failure)
    Leg Extensions
    BB Back Squat
    Seated calf raises

    Thursday: Shoulders & Abs

    Seated DB Press
    DB Lateral Raises
    Alternating front to side laterals (burnout sets)
    Seated DB Bent-over Lateral Raises
    Cable Face Pulls
    BB Shrugs
    Abs Circuit (2-3x)
    Landmine 180’s
    Ab Rollers
    Hanging Leg Raises
    Stomach Vacuum’s (20-60sec 3-5 times)

    Friday: Cardio

    VO2 Max/Intervals Bike Training Session

    Saturday: Arms

    Standing “Hanging DB” Concentration Curls
    Flexor Incline DB Curls
    DB Hammer Curls
    Seated Triceps “French” DB Press
    DB Lying Triceps Extensions “Skull-crushers”
    Close-Grip BB Bench Press
    Wrist Rollers

    Sunday: Cardio

    Endurance Bike Training Session



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    Last edited by IronClydes; 08-06-2018 at 08:29 AM. Reason: Updated to prevent overtraining

  5. #5
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    You look great brother nice work...
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  6. #6
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    Quote Originally Posted by ghettoboyd View Post
    You look great brother nice work...
    Thank you brother!


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  7. #7
    Dr.L is offline New Member
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    From the back your triceps and specially your hamstrings look weak. From the front your calves look a bit small but maybe it's the angle of the image.
    Last edited by Dr.L; 07-28-2018 at 04:17 PM.
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  8. #8
    Windex is offline Staff ~ HRT Optimization Specialist
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    Looking great. I'm sure if you made a log you would get some people subscribed.
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  9. #9
    Couchlockd's Avatar
    Couchlockd is offline Senior Member
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    Quote Originally Posted by IronClydes View Post
    Updated plan (accounting for Alphamindz advice)

    *First exercise has 12-15 rep warm-up

    *Every exercise has 8-12 rep ‘feeler’ set

    *Every exercise has 1 working set of 6-8 reps to positive failure, followed immediately by drop-sets to absolute failure or rest-pauses sets (10 seconds) to absolute failure

    Monday: Chest

    Incline DB Press
    Landmine Chest Press (Kneeling)
    DB Bench Press
    DB Flyes
    Bent-Arm DB Pullover

    Tuesday: Back

    Bent Over BB Row
    One-Arm DB Row
    Seated Cable Rows (V-Bar low-pulley)
    V-Bar Lat Pulldowns
    Wide-Grip Lat Pulldown or Pull-ups
    Romanian Deadlifts (3 straight sets of 6-8 reps)

    Wednesday: Cardio & Legs

    Intense Threshold Bike Training Session
    Leg workout is done in a 3-set, volume oriented pump, 15-20, 12-15, 8-12, fashion to prevent overtraining with bike training
    Hamstring Curls (finish with r/p beyond failure)
    Leg Extensions
    BB Back Squat
    Superset Vertical Leg Press w/Calf Extension (on leg press)

    Thursday: Shoulders & Abs

    Seated DB Press
    DB Lateral Raises
    Alternating front to side laterals (burnout sets)
    Seated DB Bent-over Lateral Raises
    Cable Face Pulls
    BB Shrugs
    Abs Circuit (2-3x)
    Landmine 180’s
    Ab Rollers
    Hanging Leg Raises
    Stomach Vacuum’s (20-60sec 3-5 times)

    Friday: Cardio

    VO2 Max/Intervals Bike Training Session

    Saturday: Arms

    Standing “Hanging DB” Concentration Curls
    Flexor Incline DB Curls
    DB Hammer Curls
    Seated Triceps “French” DB Press
    DB Lying Triceps Extensions “Skull-crushers”
    Close-Grip BB Bench Press
    Wrist Rollers

    Sunday: Hamstrings, Medial/Rear Delts, & Cardio

    Superset:
    One-arm Laterals
    DB One-arm Upright Rows
    Hamstring Curls (finish with r/p beyond failure)
    Ball Leg Curls
    Endurance Bike Training Session



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    Following the Yates "blood and guts" protocol I see.

  10. #10
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    Quote Originally Posted by Couchlockd View Post
    Following the Yates "blood and guts" protocol I see.
    Marcus’s HIT, but based on same concepts of beyond failure training!


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  11. #11
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    Quote Originally Posted by Windex View Post
    Looking great. I'm sure if you made a log you would get some people subscribed.
    Can you elaborate, Windex?

    Where, what, and how?




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  12. #12
    Windex is offline Staff ~ HRT Optimization Specialist
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    Quote Originally Posted by IronClydes View Post
    Can you elaborate, Windex?

    Where, what, and how?




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    A lot of members like to track their progress by posting updates in a thread. People can subscribe to a thread so that they get a notification anytime you make a new post
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  13. #13
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    Look great, but I'm more interested in your profile pic. More info please!
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  14. #14
    jackfrost88 is offline Associate Member
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    Based on the photo's I would say your strong points are quads/calves/traps/bi's.
    Areas to work on would be hamstrings (only one that really stands out to me), triceps compared to biceps, maybe chest.

    Look good keep it up!
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  15. #15
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    Shit, double post

  16. #16
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    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
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    Great build IC! Very solid. If I were to focus on anything based solely on these pics it would be hams and maybe back width and thickness.
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  17. #17
    IronClydes's Avatar
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    Quote Originally Posted by jackfrost88 View Post
    Based on the photo's I would say your strong points are quads/calves/traps/bi's.
    Areas to work on would be hamstrings (only one that really stands out to me), triceps compared to biceps, maybe chest.

    Look good keep it up!
    Thanks brother!


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  18. #18
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    Quote Originally Posted by kelkel View Post
    Great build IC! Very solid. If I were to focus on anything based solely on these pics it would be hams and maybe back width and thickness.
    Thank you Kel!


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  19. #19
    IronClydes's Avatar
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    Quote Originally Posted by Windex View Post
    A lot of members like to track their progress by posting updates in a thread. People can subscribe to a thread so that they get a notification anytime you make a new post
    Thanks

    Sounds like something I’d be interested in sharing. Where in the forums is appropriate to start this?


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