I appreciate your time in responding! My arms are my biggest weak point I believe. My bicep insert is pretty poor but I’m hoping to counter it with good size over time. Not comparing myself to C Bum, but he has poor bicep insertions as well and I’ve been trying some stuff out he does and I’ve seen some decent progress in that short time. Just something I’ll work around and keep experimenting with. I have fairly long arms so my MMC has been pretty poor with biceps and triceps and my 5 year PL focus didn’t help either! As my arms were pretty neglected even while working with a coach for over half of that time.
I checked out your 2017 log and you looked damn good and I’ll for sure follow your 2021 log! I will bump my hamstring and glute work up to twice a week and I plan to try some hamstring pre-exhaustion stuff before squats as I’ve read a few places you get more activation that way. Not 100% sure how accurate the claim is but I will try it and see if I get any progress with it. Also plan to go back to heavy sumo deadlifts as that helped me a lot when I was PL. Again, I appreciate your time in responding and all the detailed advice!
I appreciate it! My legs and back have always seemed to respond well to training, and I won’t complain because those seem to be the hardest for most people to develop. Though my chest and arms are a different story lol! Dieting is something I worry about a bit. I have never tried getting to single digit BF so I’m sure there’s a lot of room for error. I did cut from a pretty fluffy 195 to 165 last year before I transitioned into more BB focused training and there was a lot of trial and error. I’m not sure how accurate these numbers are but I probably went from around 22-25% bf to maybe 12-14% and I for sure lost a little bit of strength and density, but I have recovered it all and probably more back. I appreciate the word of advice and your time in responding!
I’m back. I believe the absolute best way to bring up lagging muscles groups is correct exercise frequency, exercise selection and pre-exhaust.
So I suggest people simply forget about constantly progressing on “the big lifts” usually done first in a workout or first for a muscle group. So if your arms are a weak point, have a training split that allows for an arm day, select exercises that are best for the arms for a torso dominant guy, and start training for biceps and triceps with an isolation exercise, and then move onto another isolation Or compound exercise and then a compound or “big” exercise.
So for triceps it can look like this:
Triceps cable pressdowns
Lying triceps extensions
Triceps dips
I see you are quad dominant like I was too. The same applies. Start your session with calves, then move onto hamstrings, then quads. For me, I started my hamstrings with Glute ham raises, then moved onto dumbbell stuff legged deadlifts, and then standing hamstring curls. What also helped was doing lunges before squats to further bring up
My glutes.
I gotta say, Layne Norton has one, Chris Barakat has one, it seems that these days anyone who has realized that you can only make so much money as a “contest prep guru” is trying to put out their own book.
I used to pick up all the literature I could find when I was still full bore trying to learn everything I could, but as I’ve said so many times on here, anyone worth their salt is working with the exact same Information, and at the end of the day, it’s not rocket science.
@The_Mighty_Stu I just filled out the contact portion of your site. I would like to pay you for a your input on my training and help with a diet. I’m not actually doing a contest but I would like to do a strong cut as in contest prep ‘light’ lol. I used my real contact/name so I appreciate keeping the anonymity as to that versus my forum ‘handle’.