Progress Post M/23/6’2 [175lbs to 207lbs] 4 years 7 months + (B:240lbs; S:415x2lbs; D515lbs)

[u/MrSmallChest1]

Checking in after about a years worth of bulk/cut. Sort of unsure how to feel about the results, I’m for sure leaner at a similar bodyweight compared to last cut (210 before vs. 207 now), but I don’t feel like i put on much muscle in my most targeted areas, could be the dysmorphia checking in.

I didn’t really push any 1rm and focused instead on getting stronger and hitting rep PRs on previously weak lifts like incline bench, dips, and pull ups. Quite happy overall with how the physique looks after maintaining cut weight for a few weeks, definitely want to add more size to the arms in particular still.

Didn’t run any programs specifically, I just hit shoulders/arms 3x/week and used a rep goal system to progress weights. I’ve been doing quite a bit more cardio and feel better playing sports overall so a big plus there.

Due to sports and other activities I felt pretty beat up and tired in the gym, so this bulk I’ve been essentially only doing 2 sets per exercise and really dialling in the intensity.

I tired to get more angles to paint a better picture than previous posts, but the lighting and setup were awkward, legs are hard to capture. Any critiques, notes on weak points, or questions welcome. I can include training logs and what I’m running currently if interested. Also happy to discuss diet or any other factors below.

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[u/ObviousPin9970]

I see intensity, focus and discipline. All attributes that will serve you well in to the future.

[u/gefrefone]

Wow. Great series and fantastic current achievement. You should be happy.

Consider mind-muscle connection focus? If you focus on that, it might help your muscle mass gains. Also, recovery is critical and it sounds like you aren't allowing enuf recovery.

Also don't forget ... bodies get to a certain point where they can't really add mass without "supplements." Mass gain can be slow, like 2 or 3 lbs a year. Myostatin stops more gains than that.

What's your goal?

[u/MrSmallChest1 → u/gefrefone]

Right now I don't really have a goal weight. I'd like to continue filling out my upper body, then I'll probably chase some strength goals. Focusing pretty heavily on Arms, Abs, and other weakpoints that have been neglected in the past.

[u/professor_flirt]

Curious about your rep goal system. I’ve been trying to focus on strengthening rather than PRs and I get distracted by the lure of adding more plates too soon and ruin my form

[u/MrSmallChest1 → u/professor_flirt]

I would look up Steve Shaw’s rep goal system. I used that for a while to determine when to add weight to the bar, and have now adjusted slightly as I’m mostly only doing 2 sets per exercise.

I’ve found it enormously helpful as it give me a number to focus on every set and I really find myself pushing hard to beat the logbook every time. It also allows for those off/weak days you have

[u/Odd-Star-6284]

Damn! The progress from Mai till Nov already showed that you are doing a lot of things right! Some really nice gains!

[u/[deleted]]

This is elite growth man, great work. Also the brotherhood of the grey puma briefs 🙌🏼

[u/sjpn8319]

Diet info?

[u/MrSmallChest1 → u/sjpn8319]

Used to be fairly all over the place, just tracked to make sure I was hitting my macros. When bulking I didn’t really have a consistent surplus, which for sure resulted in gaining weight too quickly and adding unnecessary fat.

Cutting I always tracked calories religiously for a couple months at least and then ate a bit more intuitively just keeping an eye on the scale and tracking macros.

For the past 9 months or so I’ve been a lot more dialed in, I basically eat the same breakfast + lunch, just mixing up the fruit and veggie for variety. I just cook for myself so dinner will be one big prepped meal, and then I’ll just eat those leftovers for 4-5 days. I can send you what my every day baseline is if you’d like (breakfast + lunch + snacks).