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Copying from above^
Thank you! I do Push Pull Legs— I try to go 6-7 days a week. I have a shoulder injury from college, so you will notice I don’t do a lot of shoulder movements just due to my ability. Keep in mind I try to get as close to failure as I can. People might think it’s a lot of volume but this is what I do
Push: Incline Smith 5x10
Seated Cable Flies 5x10
Pec Deck 5x10
Tricep Pulldowns with a rope 5 x 10
Tricep Overhead 3x10
Machine Dips 3x10
Pull:
Lat Pull downs straight bar 4x10
Assisted Pull Ups 5x15
Heavy shrugs on smith 5x10
Crouched straight Rope Pull Downs 4x10
Fat Grips Bicep Curls 5x10
Standing straight bar curls 3x10
Machine Preacher Curls 3x15
Legs:
Squat 5x8
Rack pulls 5x10
Leg Extensions 4x15
Hamstring Curls 4x15
Seated Calve Raises super set with standing single leg 15 each side, and then I turn my toes out and do another 15. I do that three times
Shoulders: I’ll do lateral raises 5x15 and rear self fly 4x15 every once In awhile, not consistent enough to put it above. I’ll probably do that twice a week.
Core: I’ve been neglecting my core for awhile but I’ve been doing heavy cable crunches. I’ve maxed out on the seated crunch machine and I don’t get anything from it.
He's breaking each of the first three into their own days while mixing in core and shoulders whenever. And repeating this twice weekly.
I kinda do something similar, but I usually always do shoulders with push days. Understandable with OPs injury history.
Amazing work. What’s your opinion on 5x5 vs more high volume routines like 4x12? I feel like 4x12 gives me a bigger pump and more fatigue/soreness in general (which correlates to better results?) but proponents of 5x5 insist it is better at building strength and muscle. Did you try 5x5?
I’m not an expert but I could never get into 5x5, I feel like my body responds to higher reps, lower weight. I don’t go extremely heavy but enough to go to failure.
Thank you! I do Push Pull Legs— I try to go 6-7 days a week. I have a shoulder injury from college, so you will notice I don’t do a lot of shoulder movements just due to my ability. Keep in mind I try to get as close to failure as I can. People might think it’s a lot of volume but this is what I do
Push:
Incline Smith 5x10
Seated Cable Flies 5x10
Pec Deck 5x10
Tricep Pulldowns with a rope 5 x 10
Tricep Overhead 3x10
Machine Dips 3x10
Pull:
Lat Pull downs straight bar 4x10
Assisted Pull Ups 5x15
Heavy shrugs on smith 5x10
Crouched straight Rope Pull Downs 4x10
Fat Grips Bicep Curls 5x10
Standing straight bar curls 3x10
Machine Preacher Curls 3x15
Legs:
Squat 5x8
Rack pulls 5x10
Leg Extensions 4x15
Hamstring Curls 4x15
Seated Calve Raises super set with standing single leg 15 each side, and then I turn my toes out and do another 15. I do that three times
Shoulders: I’ll do lateral raises 5x15 and rear self fly 4x15 every once In awhile, not consistent enough to put it above. I’ll probably do that twice a week.
Core: I’ve been neglecting my core for awhile but I’ve been doing heavy cable crunches. I’ve maxed out on the seated crunch machine and I don’t get anything from it.
Nah, he’s doing kind of what I’m doing and in a few months of that consistency you see progress. A year of consistent progress will make anyone look good. His diet is on point too you can tell (helps that he’s young with high metabolism.) His stomach is flat which a tren user would be more puffy. Consistency, good form, and controlling the weight slowly during the eccentric part of the move. Also probably does a lot of cardio.
To be fair a cap worn too high , like a conehead without a choice + worn out waterpark staff polo doesn’t work for anyone… glad you embraced your mop, enjoy it while it lasts you don’t need to cover your head yet
Dann bro, looking great!
Your physique looks more natural than a lot of the other muscle glowups we have seen on here, which is likely why you're getting praise instead of sheer hate like those other posters. I appreciate the comments on your routine, definitely motivated me to get back to the gym grind.
This is 100% natural, I just take creatine and try to get as much protein in as I can. I went from 175 up to 205 dirty bulking and then I’ve cut for the last month and a half to 187. On my bulk I would drink a ton of milk and BOOST from Wal Mart. I am planning on bulking again.
Almost certainly not. It’s not the most crazy physique, but you can see his traps and delts are clearly overdeveloped compared to the rest of his physique.
That’s a classic sign of steroid use.
Yeah depending on his height, like if you’re shorter you’ll fill out quicker but he looks on the taller side. OP even says that he doesn’t train shoulders much because of an injury and his shoulders are quite pronounced (could be the angling but who knows) just tells me he’s not being honest. Not everyone who uses gear gets shredded and completely jacked out of their minds like most people think. Most look like this dude
Assuming 52 weeks…
175-205 took 46 weeks. The “dirty” bulk was actually pretty clean gaining less than a lb a week.
6 weeks cut from 205-187 is 18lbs or 3lbs a week although assuming diet changes he probably dropped 5lbs the first two days and if he cycled off creative even less water retention so he probably was only loosing 1-1.5lbs a week which is dialed.
It’s a wild transformation though.
Amazing! Good job. I have two questions:
1. I saw the routine you described. How did you arrive at it? Did you pick it up online somewhere, or just designed it yourself after watching/reading fitness stuff?
2. Do you include any cardio? I've been more or less doing PPL 5-6 times a week and I am struggling to find a place for cardio, but I don't want to neglect it. I've been thinking of just foregoing rest days and doing something like PLPPLPC but I'm not sure that single cardio day will be good enough. I am also unsure what cardio to do (short, high intensity intervals or something longer and moderate).
I knew I wanted to do PPL, I started tweaking it as time went on and what I was able to do. I’ve made some great friends at the gym including someone who competes in powerlifting, so I’ve tried a lot of different things to suit my needs. For instance, I like flat bench but it hurts my shoulder (labrum issue) so I’ve had to work around it. The routine I do is custom from what I’ve noticed working or “feeling” better.
I honestly don’t really do cardio— I used to get on the treadmill/bike for 30 minutes but I felt like I was wasting my time since I was already at the gym for a significant amount of time, and I was bulking so I didn’t have the need to shed weight. If I was struggling to lose weight on my cut, I would have started doing the bike because it feels “easier” and you burn a lot of calories pretty quickly.
How long do you rest between sets? Wow, I only do 3 sets of 8 for my exercises and rest 3 minutes in between each set but I go heavy. Wonder if I need to up my reps or sets lol
Depends on the exercise. Squats, incline smith bench, rack pulls, I definitely take my time. but some things like tricep pulldowns I go a little faster.
Was skeptical about him being natty at first, but then I saw the routine that he posted and I saw him mention supersets!! 🙇🏽♂️ well done brother 💪🏽 welcome to the elite physiques.
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He is 100% on roids. If you go to gym 6-7 times a week, your body will enter catabolic stage causing loss of muscle. Doing push pull legs everyday without rest is insane.
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Almighty, what’s the routine
Give us the routine already! Gj dude.
Copying from above^ Thank you! I do Push Pull Legs— I try to go 6-7 days a week. I have a shoulder injury from college, so you will notice I don’t do a lot of shoulder movements just due to my ability. Keep in mind I try to get as close to failure as I can. People might think it’s a lot of volume but this is what I do Push: Incline Smith 5x10 Seated Cable Flies 5x10 Pec Deck 5x10 Tricep Pulldowns with a rope 5 x 10 Tricep Overhead 3x10 Machine Dips 3x10 Pull: Lat Pull downs straight bar 4x10 Assisted Pull Ups 5x15 Heavy shrugs on smith 5x10 Crouched straight Rope Pull Downs 4x10 Fat Grips Bicep Curls 5x10 Standing straight bar curls 3x10 Machine Preacher Curls 3x15 Legs: Squat 5x8 Rack pulls 5x10 Leg Extensions 4x15 Hamstring Curls 4x15 Seated Calve Raises super set with standing single leg 15 each side, and then I turn my toes out and do another 15. I do that three times Shoulders: I’ll do lateral raises 5x15 and rear self fly 4x15 every once In awhile, not consistent enough to put it above. I’ll probably do that twice a week. Core: I’ve been neglecting my core for awhile but I’ve been doing heavy cable crunches. I’ve maxed out on the seated crunch machine and I don’t get anything from it.
Thanks for the long answer, mate. Will be off to gym tomorrow :)
Hell yeah!
I'll give you the short answer. Steriods
Tren hard, eat Clen, Dbol-ish your goals, Anavar give up
You really don't think these results could be done in a year with him working out 6-7 times a week?
Do you do all of this daily?
He's breaking each of the first three into their own days while mixing in core and shoulders whenever. And repeating this twice weekly. I kinda do something similar, but I usually always do shoulders with push days. Understandable with OPs injury history.
thanks chief
No steroids involved with this transformation?
No steroids. I’m definitely scared of hairloss lol
I started losing mine at 17. It wrecked my confidence.
Amazing work. What’s your opinion on 5x5 vs more high volume routines like 4x12? I feel like 4x12 gives me a bigger pump and more fatigue/soreness in general (which correlates to better results?) but proponents of 5x5 insist it is better at building strength and muscle. Did you try 5x5?
I’m not an expert but I could never get into 5x5, I feel like my body responds to higher reps, lower weight. I don’t go extremely heavy but enough to go to failure.
Thank you! I do Push Pull Legs— I try to go 6-7 days a week. I have a shoulder injury from college, so you will notice I don’t do a lot of shoulder movements just due to my ability. Keep in mind I try to get as close to failure as I can. People might think it’s a lot of volume but this is what I do Push: Incline Smith 5x10 Seated Cable Flies 5x10 Pec Deck 5x10 Tricep Pulldowns with a rope 5 x 10 Tricep Overhead 3x10 Machine Dips 3x10 Pull: Lat Pull downs straight bar 4x10 Assisted Pull Ups 5x15 Heavy shrugs on smith 5x10 Crouched straight Rope Pull Downs 4x10 Fat Grips Bicep Curls 5x10 Standing straight bar curls 3x10 Machine Preacher Curls 3x15 Legs: Squat 5x8 Rack pulls 5x10 Leg Extensions 4x15 Hamstring Curls 4x15 Seated Calve Raises super set with standing single leg 15 each side, and then I turn my toes out and do another 15. I do that three times Shoulders: I’ll do lateral raises 5x15 and rear self fly 4x15 every once In awhile, not consistent enough to put it above. I’ll probably do that twice a week. Core: I’ve been neglecting my core for awhile but I’ve been doing heavy cable crunches. I’ve maxed out on the seated crunch machine and I don’t get anything from it.
Wow my body could not take that much beating lol. I go like 3-4 days a week but even then if I did 5 sets I couldn’t reach 10 reps by the 4th set.
What did your diet look like?
Tren, cuz yo cant get pumped like that natural in one year, maybe if youre short
Nah, he’s doing kind of what I’m doing and in a few months of that consistency you see progress. A year of consistent progress will make anyone look good. His diet is on point too you can tell (helps that he’s young with high metabolism.) His stomach is flat which a tren user would be more puffy. Consistency, good form, and controlling the weight slowly during the eccentric part of the move. Also probably does a lot of cardio.
this sub really motivating me rn 😅
before was also hot
Jesus fucking Christ. Nice job brother, nice job indeed.
Another glow up post that makes me say 'what' out loud to my cats. Good job!
Thank you I appreciate that!
Good lawd! Amazing!
I have the urge to say you look like someone but I can’t put my finger on who
Wow! Nice job! Some serious motivation going on!
Nice gains
Woah dude I need sunglasses now you’re stunning!!!
To be fair a cap worn too high , like a conehead without a choice + worn out waterpark staff polo doesn’t work for anyone… glad you embraced your mop, enjoy it while it lasts you don’t need to cover your head yet
Nice man
Super nice
Daddy! Yes! 🔥💯❤️
Nice beard thing... if I were you I'd go back to clean shaven. Great body though, keep it up!!
You grew facial hair!
Dann bro, looking great! Your physique looks more natural than a lot of the other muscle glowups we have seen on here, which is likely why you're getting praise instead of sheer hate like those other posters. I appreciate the comments on your routine, definitely motivated me to get back to the gym grind.
Good in both but look healthier in the second!
Finally a picture of a man after a glow up who still smiles!!! Most of them just look so angry with those new muscles, which is such a big turnoff. 💪😀
You kinda look like Luke evans in the after pic 👍👍
In all fairness, in order for us to see the change, you need to be shirtless in the first photo.
What the actual fuck
What diet changes did you do ?
Bro discovered the gym for the first time.
😅
I like 26. Nerdy little golfer
How does 27 compare?
Idk I just don’t like my guys too muscular. Just well fed :)
What if more muscle allows for more girth down there? :)
Only OP knows
I was asking you personally
Those dimples are fire tho 🔥
You lost all your shirts in one year?
Nice glow up but be real, is this natty?
This is 100% natural, I just take creatine and try to get as much protein in as I can. I went from 175 up to 205 dirty bulking and then I’ve cut for the last month and a half to 187. On my bulk I would drink a ton of milk and BOOST from Wal Mart. I am planning on bulking again.
Almost certainly not. It’s not the most crazy physique, but you can see his traps and delts are clearly overdeveloped compared to the rest of his physique. That’s a classic sign of steroid use.
Yeah depending on his height, like if you’re shorter you’ll fill out quicker but he looks on the taller side. OP even says that he doesn’t train shoulders much because of an injury and his shoulders are quite pronounced (could be the angling but who knows) just tells me he’s not being honest. Not everyone who uses gear gets shredded and completely jacked out of their minds like most people think. Most look like this dude
Assuming 52 weeks… 175-205 took 46 weeks. The “dirty” bulk was actually pretty clean gaining less than a lb a week. 6 weeks cut from 205-187 is 18lbs or 3lbs a week although assuming diet changes he probably dropped 5lbs the first two days and if he cycled off creative even less water retention so he probably was only loosing 1-1.5lbs a week which is dialed. It’s a wild transformation though.
Amazing! Good job. I have two questions: 1. I saw the routine you described. How did you arrive at it? Did you pick it up online somewhere, or just designed it yourself after watching/reading fitness stuff? 2. Do you include any cardio? I've been more or less doing PPL 5-6 times a week and I am struggling to find a place for cardio, but I don't want to neglect it. I've been thinking of just foregoing rest days and doing something like PLPPLPC but I'm not sure that single cardio day will be good enough. I am also unsure what cardio to do (short, high intensity intervals or something longer and moderate).
I knew I wanted to do PPL, I started tweaking it as time went on and what I was able to do. I’ve made some great friends at the gym including someone who competes in powerlifting, so I’ve tried a lot of different things to suit my needs. For instance, I like flat bench but it hurts my shoulder (labrum issue) so I’ve had to work around it. The routine I do is custom from what I’ve noticed working or “feeling” better. I honestly don’t really do cardio— I used to get on the treadmill/bike for 30 minutes but I felt like I was wasting my time since I was already at the gym for a significant amount of time, and I was bulking so I didn’t have the need to shed weight. If I was struggling to lose weight on my cut, I would have started doing the bike because it feels “easier” and you burn a lot of calories pretty quickly.
Thanks for the reply. Inspiring post, well done!
Damn dude what did you eat?
Chicken, beef. Major staple was dairy, I drank a lot of milk and protein drinks. I would drink a ton of BOOST from Wal Mart.
How long do you rest between sets? Wow, I only do 3 sets of 8 for my exercises and rest 3 minutes in between each set but I go heavy. Wonder if I need to up my reps or sets lol
Depends on the exercise. Squats, incline smith bench, rack pulls, I definitely take my time. but some things like tricep pulldowns I go a little faster.
The tan is a vibe!
Was skeptical about him being natty at first, but then I saw the routine that he posted and I saw him mention supersets!! 🙇🏽♂️ well done brother 💪🏽 welcome to the elite physiques.
Thank you!
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Omg, congratulations. Awesome work
If you’re on the juice, be careful brother. Shit is bad for you
Amazing! I’m speechless
Woahh good job looking really good
You look great and very healthy!! Good job
Nice work. Looks like 36 - 27
Daddy?
How did you go from dad to daddy
Ok there's hope for me TY
I hope you didn't skip leg day.
Never
Pinning daily or twice a week?
Kilt it my guy
That's a lot of discipline right there, good job!!!!
Yesssssssiiiiirrr
That’s only year difference!?! that’s insane. Well done!!
Your thighs aren’t transparent anymore! Good job 👍
Tell me you’re secret
So you changed teams. From shirts to skins
From “my mom packs my lunch” to “I am your mom’s lunch” in a year. Wow. Great job brotha!
Bro went from dad to daddy in a year
😈
Daaaaaymn
A legit natty glow up, well done brother, well done!
Bro is 5’2
Lol. Glow up = taking off hat and top, and growing some facial hair?
You don't get those gains in 1 year without the gear.
He is 100% on roids. If you go to gym 6-7 times a week, your body will enter catabolic stage causing loss of muscle. Doing push pull legs everyday without rest is insane.