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    Yup. Getting stronger in a moderate rep range...

    Yup. Getting stronger in a moderate rep range while eating in a slight surplus is the key driver for a natural lifter. Moving to a split like an upper/lower is a great idea. Once you get really...
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    2 week run up

    Lower calf spec
    Standing raise 145x5, 145x5, 145x5, 145x5, 145x5
    Seated raise 135x12, 135x12, 135x12
    Db rdl 65x6, 65x6
    Leg extension 70x8, 70x8
  • I ran it for a while. It’s a complete waste of...

    I ran it for a while. It’s a complete waste of time with no extra benefit. Just complete overkill. I love seeing guys on YouTube selling these programs. Greedy hacks trying to sell e books.
  • A 200-300 calorie surplus + a good full body...

    A 200-300 calorie surplus + a good full body novice program. Rotate bulk and cut phases from 12-15 percent bf.

    Dirty bulking doesn’t make sense and really isn’t accepted anymore. It’s just an...
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    Forearms appear to be lagging the most. 2 week...

    Forearms appear to be lagging the most. 2 week light run up today. Weight 179 lbs. Felt like a real bro starting with arms.

    Upper arm spec
    Close grip bench 135x5, 135x5, 135x5, 135x5, 135x5...
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    I think this would be a good time to rotate...

    I think this would be a good time to rotate muscle groups. Close to the 6 week mark and I’m starting to stall. Next up will be an arm/calf specialization cycle. 2 week run up followed by 4 weeks...
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    Depends on your level of advancement. A basic fb...

    Depends on your level of advancement. A basic fb or upper lower is all you’ll need.

    No need to pay


    Novice- fierce 5, vikes, candito linear

    Intermediate- fierce 5 upper lower, Lyle...
  • I’ve done 6 days in the past as well. Got legit...

    I’ve done 6 days in the past as well. Got legit zero extra gains from it versus 4 days. Not sure what I was thinking lol
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    Lower ham spec Rdl 185x5, 225x5, 235x5, 245x5,...

    Lower ham spec
    Rdl 185x5, 225x5, 235x5, 245x5, 250x5
    Leg curl 25x12, 30x12, 30x12
    Leg ext 70x8
    Calf, abs
  • Every muscle should be trained at least twice per...

    Every muscle should be trained at least twice per week as the research shows. That’s why most good programs are set up as full body or upper lower.
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    Unfortunately I’ve never seen anyone under 215...

    Unfortunately I’ve never seen anyone under 215 lbs bench over 400. Natural lifting is depressing. I was in the low 200s at my biggest. By the time I cut down to 10 percent I’m in the low 170s lol....
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    Looks like I’m beat on spud inc pulldown. Can’t...

    Looks like I’m beat on spud inc pulldown. Can’t really pull the weight into position once it gets heavy. Might switch to pull ups. Weight was 178 lbs.

    Upper back spec
    Pendlay row 135x5, 155x5,...
  • Yeah. My favorite way to train is probably a phat...

    Yeah. My favorite way to train is probably a phat style upper lower. One heavy upper and lower day and one pump upper and lower day. Good way to keep frequency per muscle group at 2 times per week...
  • You’re at the point where you’re getting close to...

    You’re at the point where you’re getting close to your genetic limit. Probably no point in lifting that many days. I’m currently running Lyle McDonald’s specialization cycles and I’d never go back to...
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    He started in the low 20s I’d say. He def lost a...

    He started in the low 20s I’d say. He def lost a lot of muscle. That’s very common in naturals. That’s another reason I’m leaning natural. Cell tech users always get pealed to the bone and keep the...
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    If he doesn’t have elite genetics for lifting...

    If he doesn’t have elite genetics for lifting then who does lol. How many 405 benches have you seen? Nearly no one gets there at a regular weight. Maybe a 300 lb guy but no one his size

    The class...
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    I think his arms were 16 or so. I say natural...

    I think his arms were 16 or so. I say natural with elite genetics. If he was 200 lean I’d probably say other wise. Most naturals I see compete in the low 160s.
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    Nah he’s usually 165 lbs. that’s nothing crazy...

    Nah he’s usually 165 lbs. that’s nothing crazy for a lean natty
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    Single digits is when things stop working lol....

    Single digits is when things stop working lol. 12-15 is good for me.
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    Sure can. He also used specialization cycles...

    Sure can. He also used specialization cycles before. Those are also effective for someone at his level. Rotating lifts/ muscle groups while maintaining others.
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