Made my weakest body part my strongest (pic)

[shaf_nz]

too bad shoulders respond the best to cell tech so this thread really doesn't mean much.

good transformation tho.

lol, so is that why my quads exploded too after starting to hit them ATM, going lighter and feeling the whole movement while increasing the time under tension during movements? na couldn't be, def gear!

now i really kno ur a troll..

lol @ that pussy routine

def on steroids.

Hey bro, how's your current routine working out for you? Sick gainz.

tips for performing face pulls correctly?

I can never seem to get that burn in the rear delts that everyone talks about..

how high do you place the cable, do you use the rope, any other advice appreciated as well.

do them on a seated cable machine that usually targets your back. Swap the attachment (if you can) for the rope (the one you'd usually use to do triceps). Doing them seated takes worrying about stabilizing your body out of it and you can focus purely on your delts. Try and pull with your elbows and keep your elbows at least at shoulder height, if not a bit higher. Don't go so heavy that your traps are doing the work. Easy

[ChernobylResist]

Cell tech does wonders

[ThatGuy950]

Look great OP.

I recently started doing face pulls as well, they really have made quite a difference in my delts, just from adding that one exercise. I had never really done them in the past, but they are going to be a staple of my shoulder workout from here on. That and being more strict with my lateral raise form really made a marked improvement. Keep up the good work.

[mols0n]

OP I think you'd get less haters if you posted pics that showed you steadily progressing to your current physique. Not hey look beta ****g0t to alpha as fuark

[SoloDolo11]

Seated DB press, elbows as far back as possible, grip pretty wide. All the way up and down (as long as it's comfortable) 3x 10-12
Face pulls 3x10
Reverse pec dec 3x10
DB lat raise for side delts 4x15
Cable lat raise (1 arm at a time) 3x10-12

easy, just use weight you can contract your delts with and leave your ego at the door

thanks bro

[TwinBrah]

Saw this thread yesterday, smashed shoulders last night. I've neglected rear delts for a while, hit those too last night. Thanks OP

[Oko93]

Ohp?


Anyways nice job, for me I have always had solid delts and traps, never hit them hard, but now I'm noticing a major increase in size after incorporating OHP.

Also, LOL at *******s claiming tech, this is what three years of hard work would give you

[shaf_nz]

OP I think you'd get less haters if you posted pics that showed you steadily progressing to your current physique. Not hey look beta ****g0t to alpha as fuark

Haha yeah, I'll get some in-between pics up tonight. Can't really do it right now (at work)

thanks bro

Np

Saw this thread yesterday, smashed shoulders last night. I've neglected rear delts for a while, hit those too last night. Thanks OP

Good stuff man! I got quads today and delts tomorrow. Needless to say I'm amped

[shaf_nz]

Ohp?

Only form of OHP'ing I do is seated DB pressing. I used to do the same using a barbell in the power rack though, works awesome cause you can go slightly heavier.

[TwinBrah]

Haha yeah, I'll get some in-between pics up tonight. Can't really do it right now (at work)



Np


Good stuff man! I got quads today and delts tomorrow. Needless to say I'm amped

Legs or chest today...not sure which to do.

[mavness]

mirin, no homo

[anonymous]

its so easy when youre natty

[JimWasted]

cable lat raise and db lat raise ? aren't they working the same group ? How come you doing them in the same workout ? also no front delts ?
looking swole op gj

[shaf_nz]

Legs or chest today...not sure which to do.

Whichever is the most well rested :-) Train smart, you won't always be able to hit your fave bodypart as often as you like and that's the nature of the beast if you want the best gains possible in the least amount of time

mirin, no homo

Ty sir

[shaf_nz]

cable lat raise and db lat raise ? aren't they working the same group ? How come you doing them in the same workout ? also no front delts ?
looking swole op gj

Front delts get smashed during seated DB pressing for me, plus they get worked a fair bit during chest, imo.

I do both because they feel quite different and I like doing high volume. With the cable, I start the movement very very low with my hand actually going behind me (watch how Jay Cutler does them, exactly like that), with a slight lean. Feels slightly different to your usual strict standing or seated db lat raise :-)

[ShiaSleep]

STEROIDS NOT NATURAL AND IF U ARE NATURAL THEN BET U HAVE NO LEGS AND IF U DO HAVE LEGS U R PROBABLY A MANLEt

[ronnymatos]

lbuilding your body takes time, weightlifting muscle building is like a marathon not a sprint... As long as you stay motivated and in your program you will succeed .

[new64chevy]

Damn nice lookin rear delts. My delts are my strongest body part too. I work them twice a week, but the second time only focusing on rear delts.

[shaf_nz]

STEROIDS NOT NATURAL AND IF U ARE NATURAL THEN BET U HAVE NO LEGS AND IF U DO HAVE LEGS U R PROBABLY A MANLEt

I've already posted a leg shot in this thread? Nice capitals though, let the jimmies rustle through you

edit: and I'm 6'4, if that's a manlet in your world then lol

[TwinBrah]

Whichever is the most well rested :-) Train smart, you won't always be able to hit your fave bodypart as often as you like and that's the nature of the beast if you want the best gains possible in the least amount of time



Ty sir

Legs it is. I'll send you a PM in a few years when I get to your physique thanking you

[lakerzfan07]

gjdm, what ethnicity are you

[likeawashboard]

How much did you weigh in your before pic? You look pretty light and scrawny. Good physique now though. What weight/bodyfat you at now?

[JimWasted]

Front delts get smashed during seated DB pressing for me, plus they get worked a fair bit during chest, imo.

I do both because they feel quite different and I like doing high volume. With the cable, I start the movement very very low with my hand actually going behind me (watch how Jay Cutler does them, exactly like that), with a slight lean. Feels slightly different to your usual strict standing or seated db lat raise :-)

I see, I'm gonna try smashing side delts with high volume and do them face pulls ( never did that lol)
also how often do you train each bodypart ? I do legs 2x and everything else just 1x a week

[shaf_nz]

gjdm, what ethnicity are you

Mum is from Azerbaijan (Russian, basically) dad is from Bangladesh. Half-caste. Raised in NZ

How much did you weigh in your before pic? You look pretty light and scrawny. Good physique now though. What weight/bodyfat you at now?

110kgs pure fat, no muscle. Really really let myself go...

I see, I'm gonna try smashing side delts with high volume and do them face pulls ( never did that lol)
also how often do you train each bodypart ? I do legs 2x and everything else just 1x a week

Everything once a week except for arms and side delts.

Chest + high volume tris + few sets of side delts
Back + high volume bis
Legs
Delts high volume
Arms heavy

[TheBiG_Z]

He has one pic up and you ****s are creaming yalls' pants. LMAO

Post more pics OP

[likeawashboard]

110kgs pure fat, no muscle. Really really let myself go...

Ok, something to consider for the people calling you out for being on celltech.

OP started off at 110kg (242lbs) at about 30% bf (could be slightly more or less)

bw = 242lbs , bf % = 30

fat weight = 72.6lbs

LBM = 169lbs

OP's new body-comp:

230lbs (I'm guessing around 14% judging from your back pic).

fat weight = 32.2lbs

LBM = 197.8lbs

That is a total of 28.8 lbs of lean body mass in 3 years, which works out at 9.6lbs a year. Completely doable natty.

However, you started off fat as **** so I'm not sure if you got really skinny after the first year, and then bulked up again after you lost the initial 'fluff'?

Also, your routine looks like shid, but if you're consistent you could still see those gains after 3 hard years of proper training and nutrition. It's surprising that you lift such light weight for your shoulders, yet you weigh 230lbs, which says to me that you are on something to promote growth no matter what you do, because, your routine and amount of weight lifted are both poor in terms of progressions. Most natties need to progressively increase the weight they lift in order to produce new growth, or they'll stall, or, go backwards.

At any rate, this was just a post to the people calling you out, I don't really care. You made a fantastic transformation and you look a hell of a lot better than you did 3 years ago, so props.

[shaf_nz]

He has one pic up and you ****s are creaming yalls' pants. LMAO

Post more pics OP

Will do tonight big dawg

Ok, something to consider for the people calling you out for being on celltech.

OP started off at 110kg (242lbs) at about 30% bf (could be slightly more or less)

bw = 242lbs , bf % = 30

fat weight = 72.6lbs

LBM = 169lbs

OP's new body-comp:

230lbs (I'm guessing around 14% judging from your back pic).

fat weight = 32.2lbs

LBM = 197.8lbs

That is a total of 28.8 lbs of lean body mass in 3 years, which works out at 9.6lbs a year. Completely doable natty.

However, you started off fat as **** so I'm not sure if you got really skinny after the first year, and then bulked up again after you lost the initial 'fluff'?

Also, your routine looks like shid, but if you're consistent you could still see those gains after 3 hard years of proper training and nutrition. It's surprising that you lift such light weight for your shoulders, yet you weigh 230lbs, which says to me that you are on something to promote growth no matter what you do, because, your routine and amount of weight lifted are both poor in terms of progressions. Most nattys need to progressively increase the weight they lift in order to produce new growth, or they'll stall, or, go backwards.

At any rate, this was just a post to the people calling you out, I don't really care. You made a fantastic transformation and you look a hell of a lot better than you did 3 years ago, so props.

I initially cut down for the first 7 months or so, then slowly bulked up, did a couple cuts and bulks in between. I've tried lots of routines, this is working pretty well for me. What part of my routine is 'shid'?

[likeawashboard]

Will do tonight big dawg



I initially cut down for the first 7 months or so, then slowly bulked up, did a couple cuts and bulks in between. I've tried lots of routines, this is working pretty well for me. What part of my routine is 'shid'?

For starters, it looks like you're doing a lot more pushing than pulling. You're doing way more tricep work than your bis. Your bis get hit on back day, and then again on arm day. Whereas your triceps get pounded on chest day (from chest work and direct tricep work), again on shoulder day with more pressing, and then again on arms day. Don't get me wrong, you may very well have good proportions bicep-tricep- wise, but I know even from my own training that my triceps overpower my biceps. Even if yours don't, the volume alone isn't necessary unless you really want huge triceps. If you weren't only training your chest and shoulders once a week you could actually be hindering those pressing movements and subsequently your chest and shoulder development, (again, you have made great progress, but you might have been able to progress more efficiently).

Secondly, you might make better gains hitting every body part twice a week. Your legs look decent, but mine are bigger at a lighter bodyweight and only been back for a year and a half after a 7 month lay off (kind of like your before but less fat).

Your routine just looks like a typical geared-up bodybuilder routine, instead of a routine logically put together for the best progression in terms of hypertrophy and overall physical strength.

Edit: By the way, I used to train like you did, but since I adopted the idea of training for progression, my 'gainz' have been coming much quicker.

[shaf_nz]

Hmm, well, my bis far outpower my tris so I'm not concerned too much. May drop them them from chest day though

[Swoldierz]

post pic of when he didnt lift from 3 years ago shows pic of current status saying delts were lacking 4 months ago.

STROOOOOONG wtf if they were lacking show a pic of the from 4months ago and show a pic of you now you attention seeking whore