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  • Posted On: 03-19-19, 12:41 pm (EDT) #1

    Progress and improving for the gains

    March 19, 2019, 12:41 pm

    Dont my mind the hair Scott but I have couple of questions.

    any ideas on my bf %?

    should I still continue on a surplus?

    can you tell if I’m still on the newbie gains level? 

    can you see that I have a mismatch on my chest? 

    any improvement you see on my muscles?  

    And what do I have to work on? 

  • Posted On: 03-19-19, 10:47 pm (EDT) #2

    Progress and improving for the gains

    March 19, 2019, 10:47 pm
    Posted by: clutch_1994

    Dont my mind the hair Scott but I have couple of questions.

    any ideas on my bf %?

    should I still continue on a surplus?

    can you tell if I’m still on the newbie gains level? 

    can you see that I have a mismatch on my chest? 

    any improvement you see on my muscles?  

    And what do I have to work on? 

    @clutch_1994

     

    I would guesstimate your bodyfat % to be maybe 12 - 13%.


    Yes you should continue in a surplus if muscle gain is still your main goal. Your bodyfat % is at a good level to continue with a lean bulk.

     

    That's hard to say - your 'newbie gains level' is based more around how long you have been training rather than how you look.

     

    There's not a super obvious mismatch on your chest to me.

     

    I haven't really seen much of your physique before so can't comment on improvements yet. But now that I have seen these, any future photos we will be able to see improvements!

     

    Your phsique is looking great! The real question is are there any areas that YOU personally think you need to work on?

  • Posted On: 03-20-19, 7:22 pm (EDT) #3

    Progress and improving for the gains

    March 20, 2019, 7:22 pm

    Hey Scott, basically i have a few questions i'd like to ask. Firstly i am focusing a lot on my lats cause i want to get wider. I like to do the double bicep pose and when i look at my lats, the lats don't go flush with my obliques in a straight line like when you do it, what i mean by that is that the sides of my ribs show and i want to cover them up and build up my lats more.

     

    Secondly Scott i watched your "only 3 exercises for your back" video last week and i done exactly that today at the gym. Do pull-ups target your lower lats as well as your upper lats? Cause i feel to cover up the ribs and make it flush with my obliques i need to put more emphasis on my lower lats through exercises like reverse grip lat pulldown and bent over rows. What would you recommend Scott?

     

    One more question Scott, what is the perfect combination of obliques exercises for your workout to give them good growth?

     

    Thank you so much for your help.

  • Posted On: 03-21-19, 10:37 pm (EDT) #4

    Progress and improving for the gains

    March 21, 2019, 10:37 pm
    Posted by: Neutralino

    Hey Scott, basically i have a few questions i'd like to ask. Firstly i am focusing a lot on my lats cause i want to get wider. I like to do the double bicep pose and when i look at my lats, the lats don't go flush with my obliques in a straight line like when you do it, what i mean by that is that the sides of my ribs show and i want to cover them up and build up my lats more.

     

    Secondly Scott i watched your "only 3 exercises for your back" video last week and i done exactly that today at the gym. Do pull-ups target your lower lats as well as your upper lats? Cause i feel to cover up the ribs and make it flush with my obliques i need to put more emphasis on my lower lats through exercises like reverse grip lat pulldown and bent over rows. What would you recommend Scott?

     

    One more question Scott, what is the perfect combination of obliques exercises for your workout to give them good growth?

     

    Thank you so much for your help.

    @neutralino One thing to keep in mind is that muscle insertion plays a part in how your muscles look too. Making them bigger will definitely help, but keep in mind that my lats and your lats might insert in slightly different areas and that comes down to genetics.

     

    But like I say, making them bigger will help! So doing reverse lat pulldowns and chin-ups (with a supinated grip) will definitely help. Also things like underhand barbell bent-over rows.

     

    As for obliques, my favorite exercises are woodchoppers and standing oblique crunches with a plate or dumbbell. Hanging wipers are amazing if you have the core strength to do them (or you can do floor wipers as an alternative). Then you also have things like Russian twists that you can incorporate too. If obliques are something you're trying to work on, try to target them with at least one specific exercise each time you train your abs.

  • Posted On: 03-27-19, 6:06 pm (EDT) #5

    Progress and improving for the gains

    March 27, 2019, 6:06 pm

    Hey Scott, I have a question regarding pull-ups. This is my back workout: pull-ups (6 sets 8 reps); t-bar rows (6 sets 8 reps); above the knee rack pulls (6 sets 8 reps). I start my workout with pull ups and i am able to do them bodyweighted for the first 2 sets - the third set i can still do bodyweighted but i have to take like 10-15 second intervals after the first 2 reps i am able to do in a row. My problem is the subsequent sets. On set 4 i do like 3-4 reps (not in a row) then i go onto the assisted pull-ups machine to complete 8 reps and this is during sets 4, 5 and 6. I want to be able to do them bodyweighted for all sets. What do you recommend i do?

     

    Also my workout partner struggles to do pull ups for 6 sets, he is only able to do 3 reps on the first set and then goes onto assisted pull-ups. What do you recommend he does in order for him to increase the amount of pull-ups he can do?

     

    One more question Scott, in order to progress to the toe-to-bar on abs, i have decided to start from the basics and to work on my lower abs i do leg raises to pike on the decline bench. If i carry on with this for the next few weeks to help strengthen my lower abs what exercise/s would you suggest i perform in order for me to progress and get them stronger?

     

    Thank you so much for taking out the time and helping me Scott.

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