When estrogen becomes a concern, should you:

1. Lower estrogen directly → Aromatase inhibitor (Arimidex, Aromasin, Letro)
   OR

2. Indirectly control it → DHT compounds (Masteron, Primobolan, etc.)

Modern lifting culture trends toward option #2 — but that doesn’t mean it’s always the smarter decision.

The Growing Trend

Many lifters now prefer:

Test + Primo
Test + Mast

Instead of:

Test + AI

Reasoning:

• “More anabolic”

• “Healthier than an AI”

• “More stable”

• “Keeps a cosmetic look”

Reality:
This often comes from a fear of estrogen rather than a response to estrogen problems.

Important Principle

You should not add another anabolic compound solely to manage a side-effect of testosterone unless you actually need that compound.

Otherwise you are:
Adding more variables to solve a single variable.

AIs affect one pathway
Additional anabolics affect the entire hormonal environment

What Each Tool Actually Does

Aromatase Inhibitors

Primary effect:
Reduce conversion of testosterone → estradiol

They directly solve the problem you’re trying to solve.

Pros

• Targeted mechanism

• Adjustable dose

• Predictable response

• Does not add androgen load

Cons

• Can worsen lipids if abused

• Easy to overtitrate

• Chronic year-round use is not ideal

Key takeaway:
A small dose when needed ≠ harmful
Chronic suppression ≠ ideal

DHT Compounds (Masteron, Primobolan, etc.)

Primary effect:
Provide androgen signaling and indirectly shift estrogen balance

They do NOT directly control aromatase.

Pros

• Cosmetic hardness

• Can improve look during phases

• May reduce perceived estrogenic effects

Cons

• Adds total androgen burden

• Hair loss risk

• Lipid impact still exists

• Not dose-precise estrogen control

Key takeaway:
They are anabolic drugs first, estrogen tools second.

The Psychological Trap

People feel:

Using an AI = admitting estrogen is a problem
Using Primo/Mast = advanced optimization

But physiologically:

Using a low dose AI for a confirmed issue is often LESS intrusive than adding 400mg of another steroid.

The modern bias:
Indirect control feels safer than direct control.

When AIs Make More Sense

Use when:

• Clear high E2 symptoms

• Confirmed labs

• Moderate testosterone dosing

• No need for additional anabolic load

Especially logical if:
You don’t otherwise want or need more androgens

When DHT Compounds Make More Sense

Use when:

• They are already part of the plan

• Cosmetic phase

• Advanced physique refinement

• You actually want the anabolic effect

NOT simply because:
You want to avoid touching estrogen directly

Important Distinction

AIs manage a reaction
DHT compounds alter the environment

One is correction
One is system redesign

Using redesign to fix a minor reaction often complicates the system unnecessarily.

Relationship to Testosterone Dosing

Ideal approach:

Use as much testosterone as possible without consistent negative estrogen effects.

Some people:
300–400mg threshold
Others:
500–600mg threshold

Only after observing response should intervention occur.

Elevated Estrogen Does Not Automatically Mean Intervention

Estradiol benefits:

• Libido

• Muscle growth

• Joint comfort

• Performance

Correct when problematic
Not when visible on paper

Practical Hierarchy (Conceptual)

Observation → Adjust dose → Short-term AI → Change compound strategy

NOT

Add compounds → Add more compounds → Add more compounds → Add AI last

Big Picture Takeaway

The decision is not:
AI vs Primo/Mast

The real question is:
Are you correcting a problem
or redesigning a cycle to avoid acknowledging one?

Most people choose the second without realizing it.

PEDs and “Thick Blood”

When you take steroids or TRT, your body doesn’t just build muscle — it also pumps out more red blood cells. Androgens (like testosterone, EQ, or Anadrol) stimulate erythropoietin (EPO), a hormone that tells your bone marrow to make more blood.

More red blood cells mean better oxygen delivery and endurance — but the catch is:

• Too many red blood cells = thicker blood

• Thicker blood = more strain on the heart and higher clot risk

This is why bloodwork for enhanced lifters almost always shows elevated hematocrit, hemoglobin, and red blood cell counts compared to natural lifters. It’s one of the telltale signs of PED use.

The Old Fix: Blood Donation

Once lifters realized their blood was “thickening” from PEDs, they looked for a quick fix. Enter blood donation.

The Red Cross allows whole blood donation every 12 weeks. That rule wasn’t based on PED use or heart health — it was simply the maximum safe interval to prevent anemia in healthy donors.

But gym bros saw it differently:

“If healthy people can donate every 3 months, then bodybuilders on gear should too.”

And just like that, donating every 3 months became the “bro-science cycle support protocol.” It sounded logical, but it was never based on medical reasoning — just a convenient guideline repurposed for bodybuilding.

Why the Practice Faded

Blood donation does temporarily lower hematocrit and hemoglobin, but it doesn’t fix the cause. Within weeks, the body replaces the blood, and levels rise again. Over time, frequent donation can even deplete iron and ferritin stores, leading to fatigue, poor recovery, and anemia.

In short: it was reactive, not proactive. A band-aid, not a solution.

The Blood Markers That Matter

To understand why better tools exist, here are the key markers enhanced lifters watch:

• Hemoglobin (Hgb): Oxygen-carrying protein in red blood cells. Elevated = better oxygen delivery but thicker blood.

• Hematocrit (HCT): % of blood made up of red blood cells. Higher = denser, thicker blood, more heart strain.

• Red Blood Cell Count (RBC): Number of circulating red cells. Rises with PEDs, contributes to “thick blood.”

• Ferritin & Iron: Reflect iron storage. Can tank with frequent donations, leading to anemia.

• Blood Viscosity (indirect): Not always measured directly, but high Hgb/HCT = thicker, harder-to-pump blood.

From Reactive to Proactive

The old “donate every 3 months” approach was purely reactive. The new approach is about prevention and support:

1. Measure first — get labs, don’t guess.

2. Correct the cause — adjust PEDs, diet, hydration, recovery.

3. Support the system — use supplements and lifestyle tools to keep markers stable.

4. Donate only if necessary — and only when labs confirm persistent elevation.

Lifestyle Fixes

These are the most overlooked but powerful tools:

• Cardio: 30–45 min, 4–6x/week. Lowers resting heart rate, improves blood pressure, expands plasma volume (diluting thick blood).

• Hydration: Blood is mostly water — dehydration falsely elevates HCT/Hgb.

• Diet: Moderate red meat and iron intake; favor fish, lean proteins, fiber, and healthy fats.

• Recovery: Sleep reduces inflammation and normalizes blood pressure.

• Lab timing: Don’t test right after heavy training — it skews results.

Cycle Support — Supplements

Modern cycle support focuses on protecting multiple systems, not just draining blood.

Cardiovascular Support

• Citrus Bergamot — lowers LDL, improves HDL.

• Omega-3 Fish Oil — reduces inflammation, improves lipids.

• CoQ10 — supports heart energy production.

Blood Health & Clotting

• Nattokinase — helps reduce clot risk by breaking down fibrin.

• Curcumin — fights systemic inflammation.

Liver Support

• NAC & TUDCA — keep liver enzymes in check, protect detox pathways.

Special Mention: Telmisartan
Not a supplement, but one of the most respected tools in bodybuilding health:

• Controls blood pressure.

• Improves arterial stiffness and heart function.

• Enhances insulin sensitivity.

This represents the new standard — keeping markers in range from the start, rather than draining blood after problems appear.

Summary

Old school: wait for bad labs, then donate blood.
New school: manage blood health, heart health, and recovery proactively.

Modern cycle support is multi-pronged: cardio, hydration, nutrition, supplementation, and medications when needed. The result? Safer, more sustainable PED use that addresses the root causes — not just the symptoms.

Disclaimer

This content is for educational purposes only and is not medical advice. Always consult with a qualified healthcare professional before making decisions about your health, medications, or supplementation.

Ready for Smarter Coaching?

If you’re tired of guessing and want a personalized plan for training, nutrition, supplementation, and blood work management, I work one-on-one with athletes to maximize progress while staying healthy.

👉 Apply for coaching here

1. You May Not Be Training Hard Enough

The last few reps should feel challenging, with your speed slowing down noticeably. Ideally, you should reach a point where completing another rep with good form feels almost impossible. Learning to train close to failure takes practice, but once you understand this threshold, you’ll have a better sense of what it takes to push your muscles for real growth.

Why Many Don’t Reach True Failure

• Misjudgment of Effort: It’s easy to feel like a set is tough when the muscles start to burn, but this isn’t always an indicator that you’re near failure.

• Staying in the Comfort Zone: Training close to failure is uncomfortable. Many lifters avoid this intensity due to fatigue, soreness, or unfamiliarity with how hard they need to push.

• Fear of Form Breakdown: Concern over maintaining form often stops lifters from pushing close to failure, particularly on compound movements like the chest press.

How to Learn What True Failure Feels Like

• Use Rep Counts as a Guide, Not a Rule: Rather than focusing solely on a rep count, pay attention to how the last few reps feel. If you’re breezing through, you’re likely not close to failure.

• Employ a Spotter: A spotter can help you push beyond your comfort zone safely. They can support those last few reps, allowing you to experience what true effort feels like.

• Try Forced Reps: With a spotter, continue past normal fatigue with a few forced reps. This helps you understand the physical and mental effort it takes to reach failure.

• Practice Rest-Pause Sets: After reaching near-failure, rest 10-15 seconds, then attempt 1-3 more reps. This method can help you adjust to the effort required for true failure.

• Focus on Mind-Muscle Connection: Actively think about the target muscle working with each rep. Engaging the chest fully can help you recognize the sensation of nearing failure.

2. Shoulder Dominance

Another common reason for limited chest growth is shoulder dominance. For many lifters, the shoulders tend to take over during pressing movements, shifting tension away from the chest and limiting gains. Here’s why this happens and how to correct it.

Why Shoulder Dominance Happens

• Natural Shoulder Engagement: The shoulders are involved in any pressing movement, but they can become overactive if they’re stronger relative to the chest.

• Improper Form: Without proper setup, the shoulders can round forward, becoming the primary drivers instead of the chest.

• Weak Upper Chest and Stabilizers: If the upper chest or supporting muscles are underdeveloped, the shoulders often compensate.

How to Minimize Shoulder Dominance

• Focus on Shoulder Blade Positioning:

  • Retract and Depress: Before each press, pull your shoulder blades together and press them down to create a stable base, preventing the shoulders from rolling forward.

• Adjust Your Elbow Angle:

  • Keep Elbows at 45 Degrees: A 45-degree angle between your elbows and torso optimizes chest engagement and reduces shoulder strain. Flaring elbows too wide increases shoulder involvement, while tucking them in shifts emphasis to the triceps.

• Pre-Activate the Chest:

  • Warm Up with Flyes or Pec Deck: Start your workout with light isolation exercises to activate the chest. This can improve the mind-muscle connection and help the chest take the lead.

  • Practice Slow, Controlled Reps: Lower the weight slowly, focusing on the stretch in your chest. A controlled eccentric phase shifts more tension to the chest and limits shoulder involvement.

Signs That Shoulder Dominance Is Reducing

• When your chest contraction feels stronger, shoulder fatigue decreases, and your chest pump improves, you’re likely achieving a good balance. With consistent form practice, your chest should feel more engaged, leading to better growth.

3. Other Considerations

• Using Too Much Weight: It’s tempting to go heavy, but if your shoulders are taking over, scale back the weight until you can maintain chest engagement.

• Optimal Rep Range for Growth: Many people associate pressing movements like the bench press with strength gains and one-rep maxes. While strength gains are beneficial, they don’t always lead to muscle growth. For reliable muscle-building results, stick to the 6-20 rep range. This range balances muscle growth, fatigue, and injury management effectively.

By addressing these common issues and incorporating these tips, you’ll start to see better chest activation, helping you finally break through those growth plateaus. Remember, small adjustments in intensity, form, and focus can lead to big changes in your results.

You may have noticed the title of this newsletter is “Fitness IQ Supplement.” This does not mean that I will only be talking about supplements. These articles are the supplement which will contain a large variety of topics and insights to keep you informed and motivated. I will also be updating you guys on my own fitness journey as we head into my 2nd bodybuilding show, sometime next year.

This week, I’d like to begin by talking about what is largely considered the king of bodybuilding/fitness supplements, creatine. You’ve likely heard of this particular supplement or have been taking it for many years like everyone looking to make gains should. Whether you are enhanced or natural, creatine supplementation should be a part of your daily routine. Let’s get into some common questions and concerns surrounding the supplement and address them one by one.

How much creatine should I take?

For a long time, the prevailing wisdom around dosing has hovered around the 3-5g per day. This dosing will take roughly 2-4 weeks to fully saturate and give you the desired effect. However it has become more popular to take 10g of creatine per day for faster saturation as well as some potentially enhanced neurological benefits, particularly for brain health resilience under high mental and physical stress.

For most people, 5 grams daily will cover their needs effectively, but 10 grams can be considered for those who may benefit from the added boost in mental and physical performance.

What type of creatine should I take?

Creatine monohydrate is the most studied and proven form, effective and affordable for most users. There are other types like creatine hydrochloride and creatine ethyl ester, often marketed as ‘better absorbed’ or ‘less bloating.’ However, research generally confirms that good old creatine monohydrate works just as well, with fewer added costs.

Answer: Creatine Monohydrate

Will taking creatine just make me add more water weight?

This is a common question for people who have a tertiary understanding of how creatine works. They know that it involves an increase in water weight, and immediately think of bloating. But fear not, creatine doesn’t work this way. It works by taking water from outside of the muscle, shuttling it INTO the muscle making your muscle look more full and aesthetic. This intramuscular water retention can make you look like you’ve added up to 5 lbs of muscle in some cases, and who doesn’t like that?

Does it matter when I take my creatine?

Studies have shown that the timing of creatine is less critical than daily consistency. Creatine works by saturating muscle cells, so its effects are cumulative rather than immediate. As long as your body has consistent creatine stores, you'll get the benefits in strength, power, and endurance.

However, some researchers suggest that taking creatine near your workout (either 30 minutes before or right after) could slightly enhance uptake, especially if combined with carbs and protein. The insulin response from these nutrients may help shuttle creatine into muscles more efficiently.

If you are already taking creatine consistently, timing it specifically 30 minutes prior to training won’t make a major difference. The main takeaway is that consistency in daily creatine intake matters more than the exact timing.

Are there any risks or side effects I should be aware of?

Creatine is one of the safest supplements, even for long-term use, as long as you stick to recommended dosages. Common side effects, like mild stomach discomfort, usually occur only with very high doses or without enough water intake. Staying hydrated helps ensure smooth absorption and keeps bloating at bay.

Final Thoughts: Make Creatine a Habit

If you’re new to creatine, make it part of your daily routine for the best results. Adding it to a post-workout shake or morning water can help you stay consistent. Over time, you’ll see and feel the difference, both in the gym and potentially in cognitive performance.

For a more in-depth breakdown of creatine and how it works, check out my article on the topic below.

Happy Gains,

Mikey

Purchase APEX

1. Exercise Selection: Prioritizing Effectiveness

Choosing the right exercises is fundamental. It's not just about including popular movements; it's about selecting exercises that are genuinely more effective for the goals of the program. This requires a deep understanding of biomechanics and the specific needs of the individual or target audience. We no longer ride horse and buggies and likewise there are some exercises that can be left in the dust-bins of history (and I say that as a person with a great love for old-school bodybuilding).

2. Exercise Order: Strategic Sequencing

The order in which exercises are performed can make or break a program. Certain exercises complement or supplement each other, and placing them in a logical sequence can enhance their effectiveness. For example, performing compound movements at the beginning of a workout can maximize energy and strength, while isolation exercises can be reserved for later when fatigue sets in. On the flip side of this, knowing when to reverse the order from isolation to compound is also important for people who are deep into a cutting phase or competition prep. It’s all about knowing the context and when to apply these concepts.

3. Mitigating Fatigue: Managing Energy Levels

Some exercises are more taxing than others. Loading a program with highly fatiguing movements can lead to burnout and a lack of enthusiasm. A well-designed program balances intensity and includes less demanding exercises to maintain energy levels throughout the session. For example, designing a program with back squats, deadlifts, and bench press may not be the best idea when trying to mitigate fatigue. A smart progression of movements takes this into consideration.

4. Having a Clear Goal For Every Session

Every program needs a clear, overarching goal that informs every training session. Each workout should be a step toward achieving this broader vision. An example of having a clear goal for a week of training would be in muscle-group prioritization. To start, which-ever muscle group come earliest in the training session will likely be the primary muscle group being trained that day. So let’s flesh this example out a bit. Say you’re training upper body on Monday, Thursday, and Friday. On Monday you start with chest, Thursday you start with back, and Friday you start with delts like below:

• Monday - Upper Body (Starts with Chest)

• Thursday- Upper Body (Starts with Back)

• Friday - Upper Body (Starts with Delts)

These muscle groups at the beginning of a training session can get more attention while the trainee is fresh, usually with a higher volume than the other upper body muscle groups on that day. The broader vision of a week of training gives enough training frequency and focused attention to all upper body muscle groups such that frequency and volume is high enough to drive optimal growth.

Without a clear goal, which takes into account frequency, volume, and exercise order, a person may not take advantage of these key factors which benefit the person running their program.

5. The Type of Program: Beyond Templates

Templates like Push/Pull/Legs or Upper/Lower splits are useful, but they are not complete programs. They serve as frameworks that need to be filled out with specific exercises, volume, intensity, and progression strategies. A well-rounded program balances the tradeoffs of different approaches to meet the unique needs of the individual. As we’ve gone over in Having a Clear Goal For Every Session, there is a lot more to consider beyond the frameworks themselves.

Key Factors in Program Design

To build a program that stands out, consider these crucial factors:

- Frequency: How often each muscle group is trained.

- Volume: The total number of sets and reps performed.

- Intensity: The amount of weight lifted relative to one's maximum capacity.

- Training Techniques: Methods like supersets, drop sets, and periodization, and their appropriate application.

- Progression: Gradually increasing the difficulty of exercises, volume, and intensity to continue making gains.

- Target Audience: Tailoring the program to specific goals, whether it's a massing phase, cutting phase, or general training.

The Importance of Details

The difference between a boilerplate program and a meticulously crafted one is massive. Attention to detail transforms a generic routine into a personalized roadmap for success. It's the small nuances and thoughtful considerations that make a program not only effective but also enjoyable and sustainable.

In conclusion, creating a workout program is an art and a science. It requires a deep understanding of various factors and a commitment to tailoring every aspect to fit the individual needs and goals. By prioritizing exercise selection, strategic sequencing, fatigue management, clear goal-setting, and a thorough understanding of program types, one can design truly effective workout programs that deliver exceptional results.

For example:

• Lack of sleep quality? -- Take Mg!!

• Loss of energy & mood swings? -- Take Testosterone!!

• Changes in appetite? -- Take this or that peptide!! (Ozempic for overeating & MCH for increased hunger)

Notice that these issues are approached most commonly with a bandaid, rather than a serious assessment of the underlying issues. None of this is to say that adding in supplementation can’t work wonders — it often can and does. But supplementation should come after a serious self assessment of the cause of one’s stress and what actions they can take to mitigate it. Everyone’s looking for a quick fix and in the short run there can be relief, but without adjustments to behavioral change and changes in ones overall outlook, supplements can only remain a short-term benefit.

Stress Management & Lifestyle Factors

Fortunately, there are scientifically-backed approaches to managing stress that do not jump the gun on additional supplementation which can empower you in the long run, improve overall well-being, and increase performance in and out of the gym.

Listed below are lifestyle changes that are actionable, listed in the or

Read more

Upper Back (Rhomboids, Rear Delts, Traps)

To target the upper back, including the rhomboids, rear delts, and traps, a pronated grip and high seat position on a chest-supported row machine are my go-to. The pronated grip (palms facing down) allows for a greater emphasis on the muscles of the upper back. Positioning the seat high ensures that the pulling motion is aligned with the upper back muscles, enhancing activation and promoting balanced development (see below).

- Pronated Grip: Engages the upper back muscles more effectively.

- High Seat Position: Aligns the pulling motion with the upper back muscles, ensuring optimal muscle engagement.

Lats

For targeting the lats, neutral grip rows such as the one-arm barbell row are what I am currently using to train them. The neutral grip (palms facing each other) allows for a greater range of motion and more direct engagement of the latissimus dorsi muscles. This grip, combined with a rowing motion that emphasizes pulling the elbow close to the body, maximizes lat activation and helps in building a wider, more developed back.

- Neutral Grip: Promotes a greater range of motion and direct engagement of the lats.

- One-Arm Barbell Row: Focuses on pulling the elbow close to the body, enhancing lat activation.

In addition to rowing movements, incorporating pulldowns and pull-ups can further enhance lat development. These vertical pulling exercises target the lats as well as the upper back depending on the angle of the pull.

- Pulldowns (Wide-Grip): Using a wide grip on the pulldown machine emphasizes the upper lats, creating a wider back appearance. Pull the bar down to your chest under control and slowly return he weight back to the weight stack.

- Pull-Ups (Neutral or Wide-Grip): Pull-ups with a neutral or wide grip targets the lats and upper back as well. I particularly like to utilize assisted pull-ups. After fatiguing the muscles, it can help you get into an effective rep range for hypertrophy.

Lower Back

To develop the lower back and achieve that "Christmas tree" look, exercises such as hyperextensions and rack pulls are in my current programming. These movements focus on strengthening the erector spinae muscles, which are essential for maintaining good posture and overall back health. Plus it just looks badass.

- Hyperextensions: Performed on a hyperextension bench, this exercise targets the lower back by extending the spine against resistance.

- Rack Pulls: A variation of the deadlift, I perform rack pulls with the barbell set on a rack at roughly shin height. This exercise emphasizes the lower back while also engaging the entire posterior chain, contributing to the development of the "Christmas tree" look.

Train hard, have fun, make gains.

The Fan Trap

In professional sports, it's common to see fans who can recite every statistic of their favorite players. However, I've noticed an interesting contrast: the athletes themselves rarely care about these details. Why? Because being a "mega-fan" can create unnecessary pressure when facing those you admire.

I fell into this trap during my time in competitive Halo 3 and high school wrestling. I knew the name of every pro, their teams, even my opinions on their flaws. But this deep knowledge became a hindrance. When facing a well-known opponent, the experience felt surreal, laden with self-imposed pressure. Ironically, some of my best performances came when I didn't know who I was up against.

Finding Balance

The solution, I believe, is maintaining a healthy perspective. It's just a matter of having a healthy balance. If you want to go far in something, the people you see as great have to just be people, doing things that you can do yourself.

This mindset isn't about disrespecting top performers. Instead, it's about humanizing them. Respect their achievements, but don't put them on such a high pedestal that their success seems unattainable. In business, sports, or any competitive field, seeing your idols as regular people can be the key to performing at your best when it really counts.

My Approach to Bodybuilding

Now in the world of bodybuilding, I'm applying these hard-earned lessons. Despite the hype and encouragement from others who believe I can go far, I maintain a grounded perspective. Pursuing bodybuilding is nothing more to me at the moment than a fun challenge. This doesn't mean I'm not serious—I intend to push my limits over the next few years.

But my approach is distinctly personal. Bodybuilding, for me, has been more about mental and physical health than the sport itself. I prefer training alone, focusing on my own progress rather than getting caught up in discussions about other bodybuilders' genetics or critiques of top performers.

This solitary approach isn't just about focus—it's also a shield. Sometimes when you put yourself out there and you're surrounded by mega fans, they can put their own insecurities and anxieties onto you without even knowing it.

The Path to Success

My journey through various competitive arenas offers a lesson I hope others can learn from. Whether in sports, business, or any challenging field, it's easy to become a fan—to idolize the top performers to the point where they seem superhuman. But this mindset can be your biggest mental hurdle.

Instead, I encourage you to take my approach: respect the greats, learn from them, but always remember they're people just like you. Train hard, stay focused on your goals, and when your big moment comes—whether it's a bodybuilding show or a business pitch—you'll see your competitors and idols not as untouchable stars, but as peers. In that moment, free from self-imposed pressure, you'll be ready to show the world what you're truly capable of.

There are a lot of reasons that we will get into, but probably the most pertinent is consistency.

1. Consistency

Consistency is number one for good reason. A lot of people think they're being consistent.

"I've been lifting for 10 years bro, it's just not happening for me"

Upon closer examination, those 10 years had lots of fairly big gaps. What you think may be an average of 4 times per week may be closer to 2 or 1 across the entire year. Training conistently for 10 years means, 4-5 days per week, dialed in, for 10 years straight.

"Well yeah, I typically take it easy during the summer. Plus I travel for work every other week and don't really lift during those trips. Also on the weekends I visit the in-laws with my wife, so if I dont make it in before work M-F I basically don't go..." Look, life is complex and thing are tough, that's nothing to be ashamed of. This isn't meant to shame anyone -- only to point out what real consistency means in order to diagnose slow or zero gains over the years.

2. Aimless Diet & Nutrition

At a certain point, long after the newbie gains, we need to be in a caloric surplus to put on new muscle. This is just the way it goes folks. Same with losing fat, but the reverse (caloric deficit).

Here are some common mistakes people make with their diet and nutrition:

• You're Not Tracking Your MealsYou need to be tracking your meals. Sorry, but if you're serious about putting on muscle and progressing at a respectable rate, you need to know what's going into your system every day. FAR too many people think they're taking in enough calories & protein and are no where NEAR where they need to be.

• Dirty Bulking To Fat-Boy Town It happens all the time. A person goes on a "bulk" for a month, eating whatever garbage they want, put on too much fat, and reverse course because "oh crap, I'm fat." Or, they don't reverse course and end up 30% bodyfat and have a LOT of work ahead of them... People who "dirty bulk" load up on high fat meals like cheese burgers, fries, and pizza 🤤 all day and call it a "bulk". A good bulk should consist of the same foods you eat during you're cut, just more of it.

• Cutting A Growth Phase Too Short Putting on muscle takes time. A proper bulk should take somewhere up to 4 months before a maintenance phase, followed by a cut (usually). A huge reason why people start and stop bulks and cuts so often is because they aren't eating healthy foods in a surplus. They get too fat after one month of eating like crap and reverse course one month in -- A fantastic way to spin your wheels. Sometimes people are eating the right foods and tracking just fine, but the moment they start to see noticeable fat gains, they panic and cut the bulk short. It's okay to put on some fat, it's part of the process. It's only when it gets out of hand where maybe you should be going into a cut.

• Bulking When You Should Be Cutting Far too many people start a bulk with a high body-fat percentage (>15%). You need to be honest with yourself and look in the mirror before you say "BULK SEASON YOU GUYS!!" The chart below will tell you roughly where you stand. Your goal should be to cut down to 7-10% BF and bulk until you hit ~15%.

  

3. Alcohol

I've gone to the gym with people who show up 5 days per week and seemingly bust their asses and never lose their gut. I became curious as to why these people never seemed to change either, they're always at the gym when I'm there. Then I saw their instagrams. Every weekend... drinks. They were at this club and that club and had wine with friends, etc. etc.

Now it may be that there are other issues but this is definitely a big one. I hear it allt he time. "I only drink 2 beers per night." or "I only drink on the weekends." Here's the facts, alcohol is a gains killer.

Some facts about the effects of alcohol on muscle growth and recovery:

• The Basics: - Alcohol is devoid of any macronutrients - Alcohol has calories, sometimes a lot

• Muscle Growth The more you drink, the less likely you'll experience any significant muscle growth. Alcohol consumption can also lead to muscle loss during hyper-caloric phases (a caloric deficit).

• Fat Loss/Fat Gain Alcohol has a blunting effect on fat burning as our bodies prioritizes the burning of alcohol over macronutrients that may more easily be stored as fat. You're more likely to snack and break diet when inebriated.

• Recovery Due to it's toxicity, alcohol inhibits the bodies ability to recover from our training.Alcohol disrupts sleep.

• Hydration Alcohol negatively effects hydration.

4. Sleep

There are people who will spend hundreds of dollars a week on supplements who, if they only got proper sleep at night, would do WAY more towards their goals of building muscle.

Stages 3 and 4: Deep sleep, crucial for physical restoration and recovery. Human Growth Hormone (HGH) Secreted predominantly during deep sleep (Stages 3 and 4 of non-REM sleep) and the first cycle of REM sleep.

• Crucial for growth, cell repair, and overall recovery.

• During deep sleep, the body engages in repair and growth processes, and HGH plays a key role in facilitating these functions.

Testosterone is secreted during all sleep stages, with the highest levels during the early morning.

• Important for vital for muscle development, bone density, and overall male health.

• Insufficient sleep, particularly a lack of REM sleep, can contribute to reduced testosterone levels.

Some Tips:

• Suggest 7-9 hours of sleep per night to ensure adequate time for multiple sleep cycles.

• Regular sleep patterns promote efficient cycling through the stages, maximizing the benefits of each.

• Dark, quiet, and cool environments enhance the likelihood of deeper sleep and increased REM cycles

Some people need slightly more, while others can get away with less. This is determined by genetics. If you aren't sleeping, and aren't growing, you know what you need to work on.

5. The Hybrid Athelte Problem

"I WANT IT ALL, I WANT IT ALL, AND I WANT IT NOW" - Queen.

Hey awesome you're a hybrid athlete and it feels great to be in killer shape. That's fantastic but just do me a favor. Never ask me why you're not growing muscle.

When it comes to building new muscle, we really need all hands on deck. Everything needs to be in order to make noticeable gains. Diet & nutrition need to be dialed in, consistency in the gym, training hard with perfect technique, sleeping 8 hours per night.

What happens when you add long-distance running into the equation. What happens is that the adaptations required for growing muscle are now competition with endurance training. The end result is very little, if any gains in the gym -- bummer.

Below are a list from least-to-most compatible with hypertrophy training:

Concluding Thoughts

Growth in the gym boils down to a few critical elements: real consistency, smart nutrition, less booze, quality sleep, and focused goals. Many of us aren't growing because we're missing the mark on these fundamentals. Whether it's half-hearted gym sessions, a chaotic diet, weekend binges, sleepless nights, or trying to be a jack-of-all-trades in fitness, these slip-ups keep us stuck. So, let's cut the fluff and get down to brass tacks: nail these basics and watch yourself grow. It’s that simple, and it’s about time we all got on board.

One of the reasons It gets a bad rap is because when people think of pinching your shoulder blades back, they think of strength athletes who, in effect, decrease the range of motion for a competition qualifying bench press. It also helps strength athletes keep their spine in a neutral position, increasing the total load that can be lifted. In bodybuilding we are looking to maximize the tension through the full range of motion. If bodybuilders were to train this way, we would be in effecting “cheating ourselves”.

So, we aren't talking about a crazy back arch like strength athletes. Then, what are the benefits of pinching our shoulder blades back on a chest press for optimizing muscle growth?

The main benefit for pinching your shoulder blades for muscle growth are to pre-stretch the chest. If you’ve followed my posts for long enough, you’ll know that I’m a big proponent of maximizing the stretch position on all of our lifts. The stretch position has been shown over the years to be where the best growth seems to comes from. So pre-stretching muscles where it makes sense, is a useful tool for maximizing growth.

Try this:

1. Stand up and lift both arms out in front of you

2. Pull your shoulders back and pinch your shoulder blades, keeping your arms in front of you.

This is the kind of scapular retraction (should blade pinching) that we are talking about.

Check out this video demonstration for a step-by-step guide on performing a chest press using this method.

This machine is a version of a Rogers Power Squat Pro (below). They're kind of a rare piece of equipment but if you ever come across one it probably means you go to a good gym and yes, you HAVE to give it a try.

https://rogersathletic.com/products/power-squat-pro/

Someone then pointed out that there were to places to load the machine, a top rack and a bottom rack, and asked why I chose to top rack to load my plates. This is where force curves or "tension profiles" (I've heard them used interchangeably) come into play.

Understanding Force Curves

So why do I load up the top rack and not the bottom? The answer to this is important to making BETTER GAINS so try to follow along.

It's really just basic physics.

The direction the weight moves through space matters. This movement affects the force curve -- where tension is felt the most/least throughout the movement. Think of it like this: The more up and down the weights move when using free weights, the more you are moving directly against gravity. In other words, you are moving the FULL load of the free weight.

In the case of the Rogers Power Squat Pro, the weights move in an arching motion. Neither to top nor the bottom rack move directly up and down but they move more up and down depending on the range of motion.

At the bottom of the range of motion, the top rack is moving at nearly 90˚ (vertically). Meanwhile the bottom rack is moving diagonally. This means that when the top rack is loaded, there is MORE tension at the bottom stretch position.

In addition to this information on force curves, we also know that the stretch position is likely where the best growth happens. Since we want the force curve to have the highest tension in the stretch position, this is why I chose the top rack.

Other Types of Force Curves

We've already discussed how the direction a weight moves through space in relation to the source of tension determines where the most and least tension will be through the full range of motion.

When it's free weights moving through space, it's fairly easy to figure out what it's force curve might be and how to utilize for better gains because that source of tension is just the earth (gravity). With levers and pulley systems, it's less obvious where the source of greatest tension lies.

Take a look at this Gymleco Bicep Curl.

At the start of the bicep curl, when the arm is fully extended, the bicep is in a lengthened position. In this position, the belt is oriented such that the force exerted by the weight is most directly opposed to the action of the bicep muscle. This means the muscle must overcome the greatest resistance to start the curl, as the pull of gravity on the weight translates into maximal tension on the belt due to the alignment of the pulley system.

As the curl is executed and the weight is lifted, the angle of force application changes due to the movement through the pulley system. The initial high tension is because the pulley system's alignment maximizes resistance at that specific angle. As the arm curls the weight upwards, the alignment with this point of maximal tension changes, altering the force dynamics.

This alteration in alignment with the point of maximal tension effectively decreases the perceived load on the biceps. As the arm moves away from the 30-degree mark below horizontal, the resistance felt by the muscles diminishes. This is not because the actual weight changes, but because the pulley system's design reduces the effective resistance by changing the force angle, making the lift easier as the arm approaches the peak of the curl.

Training effectively means driving stimulus into the target muscle group.

• If you're training your lats, you should feel it in your lats -- not your arms.

• If you're training your chest and you primarily feel it in your shoulders, you've got an issue.

Let’s say after a set of chest presses I asked you where you feel it and your response is “kind of everywhere but not sure… sort of all over, I guess... :nerd: ” This may be a sign that you’re not effectively targeting the muscle. It happens more often than most would admit. Some day's you just cant "find" the muscle.

The mind-muscle connection is that "feel" we have for the muscle being worked. But how do we achieve MMC, or improve it? There are some strategies to try...

Tip #1 Slow the Eccentric

Yes, that's right. It's not only just a solid strategy for muscle building and injury prevention, it actually helps us to pay closer attention to the muscles being worked. As we lower the weight slowly, NOTICE the stretching of the muscle being targeted -- "Feel" your muscles open up.

If done properly, you will drive the concentric "through" the target muscle group rather than aimlessly -- having already "located" the muscle on the eccentric phase.

Tip #2 Pause at the Bottom/Feel the Stretch

At the very bottom of the lift, hold a pause. Eric Janicki of instagram fame is known to do this for flexibility reasons. It's also a great way to feel the muscle stretch and open up. That feeling of stretching the muscle group IS mind-muscle connection.

Tip #3 SQUEEZE at the Top

While not being the greatest strategy for hypertrophy (the stretch position is better for gains), it is a great strategy for "finding the muscle". At the peak contraction of the lift, actively squeeze the muscle that is already contracting aka, the target muscle group. Hold this squeeze for 1-3 seconds then release slowly into Tip #1.

After you feel you've achieved a strong mind-muscle connection, you can nix the squeeze at the top if you'd like.

Tip #4 Warm Up Properly

Without proper warm-up, your nervous system isn't primed to move weight, there is no blood in the muscles, and you're mentally not primed to perform a mechanical motion under tension. Athletes warm up, so warm up. Use this guide for warming up

https://x.com/GaintrustMikey/status/1771174559061856603?s=20

.

Before slamming heavy weight, you need to be warmed up properly. Being properly warmed up ensures you:

1. Significantly reduce risk of injury

2. Significantly improve performance (lift more weight with higher quality reps)

Warming up may seems fairly simple. The conventional wisdom these days is to simply perform the exercise itself, using lighter weight for a few quick sets, prior to jumping into your working sets. This advice however, avoids some key nuances which oversimplifies the mechanisms behind warming up. Specifically, how our nervous systems adapt to moving around heavy-ass weight. Fortunately we have knowledge that can improve our warm ups significantly.

Three Types Of Warm-Up Set

In my own training and in the programs I write, I utilize 3 types of warm up sets. Each warm-up set has a unique purpose in priming the body to better, and more safely, move big weight. These three types of warm-ups are as follows: Feeler Sets, Feeder Sets, and Potentiation Sets. Let's dive into each one and how they fit into our training.

Feeler Set

Feeler sets were coined by Jay Cutler. These are sets performed before the working sets where the goal is to “feel” the movement and pump blood into the muscle with minimal fatigue. Personally, I like to take half of the projected working set weight to perform my feeler sets, which I do first, for ever exercise.

Example of Feeler Sets:

Working Set Load: 405 lbs Working Set Rep Range: 10-12 👇🏼 Feeler Set: 200 lbs x 10

Feeder Set

Feeder sets (which I learned from John Meadows) are warm up sets whose goal is to prime the body to heavier and heavier weight. Our nervous systems need to be activated before moving big weight. Sometimes you experience this if you don’t warm up properly, where you get MORE reps on your second working set than your first. This is because your nervous system is more “awake” for the second working set than the first.

Feeder sets approach, but do not exceed the working set load.

Example of Feeder Sets:

Working Set Load: 405 lbs Working Set Rep Range: 10-12 👇🏼 Feeder Set 1: 300 lbs x 5 Feeder Set 2: 350 lbs x 3 Feeder Set 3: 375 lbs x 1

Potentiation Set

When it comes to priming the nervous system for smooth reps under heavy loads, a potentiation set may be worth considering. These are sets done JUST prior to the working set where you perform around 2 reps AT the working set load or roughly 10% above the working set load. The idea being, after this very short set, the weight will move much smoother with our nervous system primed for heavy weight.

Example of Potentiation Sets:

Working Set Load: 405 lbs Working Set Rep Range: 10-12 👇🏼 Potentiation Set: 445 lbs x 2

Putting It All Together

It's unlikely you'll need to utilize all three of these warm up sets for every exercise. In many cases, after you've already warmed up a muscle group under heavy loads, a single feeler set may only be in your best interests -- simply as a way of getting the mind used to the movement before adding more weight.

However, for heavy compound movements early in the training session, its probably in your best interest to perform all three types of warm-up. Start with a feeler set to get the blood flowing into the muscles and get used to the movement. Then, build up in weight using feeler sets, getting you close to your working set weight. And finally perform 2 quick reps with the working set weight or 10% higher, before you hit your first working set. By this point your nervous system should be plenty primed to moving big weight around with minimal fatigue.

During my bulking phase, I faced the challenge of consuming high calories, particularly from carbohydrates, which was difficult but necessary for muscle growth. Now, in my cutting phase, I'm finding a certain relief in easing back on the caloric intake, despite my general dislike for eating large amounts during bulking. I've emphasized the importance of meeting my calorie and macro targets daily to achieve my goals.

I also discussed the significance of dietary discipline and the use of nutrition tracking apps like Macrofactor to manage my diet meticulously, whether I'm in a deficit or a maintenance phase. It's crucial to be precise with your caloric intake and macros to succeed in dieting effectively.

I warned against the pitfalls of prolonged dieting without breaks, advocating for strategic maintenance phases to allow for recovery, both mentally and physically. This approach can help avoid common issues like hitting a plateau or rebound weight gain.

Looking forward, I'm aiming to maximize my weight class with good proportions and shared plans for future content and engagement with my audience. My talk was a mix of personal experiences and advice for anyone interested in fitness, stressing the importance of a thoughtful, disciplined approach to dieting and the usefulness of technology in dietary management.

In addition to dieting and training strategies, I touched on the topic of bodybuilders and the risk of injury, particularly from the perspective of training intensity and the pursuit of longevity in the sport. I discussed the example of famous bodybuilders who've suffered serious injuries due to their intense training methods. This led me to emphasize the importance of training smartly to avoid injuries, ensuring longevity in the gym and in bodybuilding competitions.

I made a point to highlight the difference between training to failure and training within one's limits. While training to failure can be seen as a badge of honor among bodybuilders, it's not always necessary and can increase the risk of injury. My approach has always been to train hard but within reason, focusing on consistency and avoiding pushing to the point of risking injury. This balanced approach has allowed me to stay injury-free and maintain my physique and performance over the years.

This segment of the talk was aimed at encouraging a more sustainable approach to bodybuilding, where health and long-term well-being are prioritized alongside achieving peak physical condition.

As I’ve heard feedback that I should compete in the Men’s Classic Physique and Men’s Physique divisions, I’ve taken it upon myself to do a bit of research on the competition last year at NPC Universe. Below is last year’s overall champion in the Men’s Classic Physique division:

Judging by this persons physique, I would guess that he is maxing out his weight cap. This means that when he is at his leanest and probably dehydrated, he just makes weight.

Obviously I am only guessing here, but judging by his stature, he has a lot of lean muscle mass on stage. Compare this to champions at regional competitions, you can see the stark difference in competition:

Obviously both are in incredible shape and would be tough to beat, but the NPC Universe champion looks fuller. I would guess the regional champion above weighed in below his weight cap, similar to myself.

But it’s not all about being the biggest guy, although that certain can help.

Judging is based on having overall full muscularity, balance, lean fit physique with good symmetry in both muscularity and conditioning. Extreme muscular size and leanness like with the bodybuilding category should be avoided. Small waist. Good V-shape form the shoulders to the waist.

Men’s Physique?

Many competitive bodybuilder train at my gym, as well as many coaches. It’s gotten out at my gym that I will be competing at my first bodybuilding competition which has resulted in my first round of constructive feedback. A competitor and coach from my gym reached out and suggested I compete in both the Men’s Physique division as well as Men’s Classic Physique. He suggested I would do well in both at regionals, but that I would be most competitive at the national contest in Men’s Physique.

For those unfamiliar, Men’s Physique is the division below Men’s Classic. The guys are typically not as big (although that’s starting to change) and their leg are covered in board shorts. Below is a regional champion in the Men’s Physique division:

At first, I was somewhat disappointed to hear I would do better in Men’s Physique considering the hard work I put into my legs. Plus, I’ve had my eye on Classic for a while now — that’s the look I want to achieve. That being said, not all Men’s Physique competitors are on the smaller side. Take a look at the NPC Universe Overall Champion from last year:

With his feedback (as well as the feedback from others) I am probably going to consider competing in as many divisions as I can — but more on that another time.

Handling Criticism

It can sometimes be hard to hear feedback like I received from the guy at my gym about doing Men’s Physique. My ideal look would be Ramon Dino, Chris Bumstead, Urs Kalecinski, and Wesley Vissers. But I suppose Ryan Terry is also a pretty nasty look.

Navigating unsolicited (and solicited) feedback, is all a part of the process however. I did some posing for a coach at my gym who said my hamstrings needed work if I were to be competitive at a national level in the Men’s Classic division. Monday morning quarterbacks are a fixture of any male-dominated and competitive atmosphere.

This is not a bad thing though. It’s a sign of enthusiasm for the sport. At my gym, if you’re any good and word gets out that you’ve decided to compete, people will have their opinions of you, want you as their client, or view you as competition. I’ve been fortunate enough to have received mostly positive feedback. I haven’t officially started my cut yet and I’ve had young guys ask me “how do I get like you?” I’ve even had someone ask me if I were an IFBB pro, which was pretty sweet.

It’s a curious thing to have everyone weigh in on your physique. It’s something you have to accept, given the nature of the sport, but it can still feel a bit surreal. It’s reminiscent of how social media works, where everyone is constantly voicing their opinions. I’ve decided to embrace this aspect and leverage it to level up my training.

Making Adjustments

With an open mind, I thought about some of the criticisms I’ve received, starting with my hamstrings. Over the last year and realized that I’ve rarely felt sore in my hamstrings. I train them twice a week at the start of every leg training session. But if I’m honest, despite training them hard, I mainly do them to warm up my legs for a heavy quad or glute exercise (leg press or sumo squats). I could definitely do with more volume.

So, I’ve added a sixth day into my routine for the time being. This additional day gives me the opportunity to add more volume into areas I think could use more work. That being abs, biceps, triceps, hamstring, and calves.

My hamstrings probably require the most attention, given the feedback, but so do my calves. My understanding is, as long as your calf muscles have definition and aren’t pogo sticks, judges won’t judge too harshly. And because they are not a large muscle, I can safely train them at the start of my session without feeling fatigued for hamstrings immediately after. I’ve build my session to look something like this, although I’ll likely make adjustments every week until I get it perfect.

1. Calves - Panatta Seated Calf Raise

2. Hamstrings - Panatta Seated Hamstring Curl

3. Biceps - Prime Cable Drag Curls

4. Triceps - Rope Cable Tricep Extensions

5. Shoulders - Dumbbell Super ROM Lateral Raises

6. Hamstrings - Prime Lying Leg Curls

7. Biceps - Prime Preacher Curls (Biceps)

Starting Competition Prep

The official start to my competition prep on March 11. So, soon!

Currently I am 17 weeks out at 215 lbs and probably at 15% bf. The goal will be to get down to the single digits (body fat) in roughly 4 months. This will probably have me sitting at 194-195 the day of my competition, well below the weight cap for Classic and in the Light-Heavyweight class (176 lbs - 198 lbs).

My plan is to stick to a diet of mostly Whole Foods, tracking my weight with a weight tracking app and weighing all my food — nothing fancy. I’ll be consuming 2,580 calories per day (to start) with 215 g of protein, 60-90 g of fat, and the rest going into carbs.

I’ll also be tracking my daily steps and getting at least 10,000 steps per day. This usually means lots of late night pacing in the basement (or on a treadmill) watching a movie on my phone (could be worse).

Finally, I will be continuing to practice my posing as well as a vacuum. But more on posing next week.

Follow these methods, improve your training, and avoid injury!

So I decided to do my first bodybuilding show at 35! Yes, I’m probably old-er than you imagined — I get it all the time. But I assure you I am 35 and have been lifting for close to 16 years now, consistently. Throughout those 16 years, never have I considered getting on a stage to be judged by strangers in naught but my underwear (if you can even call it that). It’s not so much the attire (I used to wrestling in front of crowds of people in a singlet) as it was not seeing the point.

I’ve always wanted to be muscular, but more than that it was something that I enjoyed, and needed to do. After my high school years, my emotional and mental health was an issue. I felt lost, confused, angry, and ultimately, depressed. My doctor at the time said I could either take anti-depressants or go to the gym. 16 years in the gym later, I’m still taking my “medication.”

My involvement with bodybuilding and fitness has only increased as I’ve gotten older. It’s not only something that I still do, but something that I study, debate, and obsess over. I’ve coached/taught hundreds of people over the last few years how to improve their training by creating my very own fitness community, Gaintrust. And you know what they say about teaching, it’s the best way to learn. Becoming meticulous about my training has had serious implications. I am bigger and stronger than ever in just a couple of years and people have noticed…

That brings us to today. Prior to the last year, I’ve never had someone approach me in the gym to ask if I compete in bodybuilding or if I was a professional bodybuilder, but I was getting it all the time. While this was happening, online friends who also compete have been urging me to do so. “You would crush it, no questions asked.” The possibility of going pro as a bodybuilder was even floated.

With all of this being said, the idea of getting on a stage and showcasing my physique for a series of judges is pretty far outside of my comfort zone. I can be quite introverted at times. I really don’t like to draw too much attention to myself, to the point of being accused of being anti-social. But this presented me with a real opportunity. Self growth along with the possibility of doing something very few are able to accomplish is something I can’t turn my back on.

So I signed up for my first bodybuilding show. The first show will be on June 28th. The beginning of my competitive bodybuilding career and hopefully a lot more.

Competition

I will be competing in the NPC Northeast in the Men’s Classic Physique division. I’m considering competing in other divisions as well (Men’s Physique and Men’s Bodybuilding). While I haven’t made a decision on that yet, I’m leaning towards competing in all divisions.

Depending on how I place in my first show will determine what I do for my second show. By winning a national qualifier, I am eligible to compete in an IFBB qualifier. This is where you have the chance of becoming an IFBB PRO Bodybuilder. Pretty exciting stuff!

Background Dieting History

Last year when I first considered doing a bodybuilding show, I weighted roughly 210 lbs (I am 5’10”) at roughly 15% body fat. I cut down from 210 down to 189 over the course of roughly 4 months. Around October this was what I looked like. I was roughly 7-8% body fat.

From there, I did a maintenance phase (held my weight), followed by a 4 month growth phase where, at one point, I was consuming 4,200 calories per day — it was hell. While I did eventually require a ton of calories to grow, my approach to gaining muscle was gradual. For roughly half of my growth phase I was incrementing calories in small chunks to keep the growth to roughly 1 lbs per week (our bodies adapt to what it’s used to). The growth phase started at somewhere close to 2,800 calories per day, and eventually reached the 4,200 calories I have already mentioned — most of the calories were carbs. The end of my bulk has me at 215 lbs (again 5’ 10”).

During my cut and growth phase, my training split 5x per week, Upper-Lower-Pull-Push-Legs. This way I trained every muscle group at least 2x per week. Recently however, I have shifted to a strict, Push-Pull-Legs split. The reason for this is to put a greater emphasis on my biceps and triceps. With my old split, the Upper Body day didn’t leave much room for biceps and triceps (although not entirely). Now, I can incorporate biceps or triceps with each Push or Pull day, increasing the frequency that they are trained.

Tracking Nutrition

I use the mobile app MacroFactor which I recommend if you don’t mind paying the cost. This app, along with a digital food scale, allow me to accurately assess my calorie intake as well as the macronutrients I take in.

Currently, during my maintenance phase at 215 lbs, I consume roughly 3,200 calories per day. Taking in 215 g of protein, 80 g of fat, and 400 g of carbs.

Progression Statisitcs

Now before you tell me you can lift more than me, congrats on the numbers. But that is really not my concern. Remember my goals are specific to muscle growth and delivering an overall package come competition. I am not, nor was I ever, a strength athlete. I don’t say this in defense of myself but to provide context to these numbers. A person may read these numbers and think, “hey I can lift more than that, why don’t I look like that?” A few things to remember:

1. I lift with slow eccentrics. This means that while I get fewer reps than I probably could, my reps are more effective and even more importantly, safer to perform. Control is the name of the game here.

2. I train through the full range of motion, no half or quarter reps (and especially no half and quarter reps at the top half of the range of motion).

My Main Exercises Per Muscle Group

These are the movements I typically train while I’m fresh which I am most focused on progressing. This is not to say I do not aim to progress with all of my lifts. It’s just that these are where I’d argue ~60% of my gains per session come from.

1. Chest - Atlantis Incline Machine Press

2. Back Width - Atlantis Lat Pulldown

3. Back Thickness - Prime Chest Supported Row (Machine)

4. Shoulders - Atlantis Lateral Raise (Machine)

5. Quads - Arsenal Leg Press

6. Hamstrings - Prime Seated Leg Curl

7. Glutes - Pit Shark Belt Squats

8. Calves - Arsenal Leg Press Toe Press

9. Abs - Panatta Crunch Machine

Post Cut Figures

These are rough estimates. I do not have my logs from October of 2023, but this is roughly what I was repping at the time.

• Chest - Atlantis Incline Machine Press - 3 PPS “Plates Per Side” for 10 reps

• Back Width - Atlantis Lat Pulldown - 205 lbs for 8 reps

• Back Thickness - Prime Chest Supported Row - 180 for 8 reps

• Shoulders - Atlantis Lateral Raise (Machine) - 165 for 8 reps

• Quads - Arsenal Leg Press - no reference (did pendulum squats, 190 lbs for 8 reps)

• Hamstrings - Prime Seated Leg Curl - 180 for 10 reps

• Glutes - Pit Shark Belt Squats - no reference (did barbell sumo squats, 3 PPS for 8 reps)

• Calves - Arsenal Leg Press Toe Press - no reference (did seated calf extensions, 100 lbs for 10 reps)

• Abs - Panatta Crunch Machine - 90 lbs for 10 reps

Post Bulk Figures

Mid-February, 4 months after my previous figures, these are the numbers I am working with.

• Chest - Atlantis Incline Machine Press - 4 PPS “Plates Per Side” for 8 reps

• Back Width - Atlantis Lat Pulldown - 215 lbs for 10 reps

• Back Thickness - Prime Chest Supported Row - 200 lbs for 8 reps

• Shoulders - Atlantis Lateral Raise (Machine) - 195 for 10 reps

• Quads - Arsenal Leg Press - no reference (did pendulum squats, 190 lbs for 8 reps)

• Hamstrings - Prime Seated Leg Curl - 210 lbs for 10 reps

• Glutes - Pit Shark Belt Squats - 6 pps for 8 reps

• Calves - Arsenal Leg Press Toe Press - 5 pps for 10 reps

• Abs - Panatta Crunch Machine - 115 lbs for 8 reps

Updates On My Mental State

Currently, I am not at my mental best. Somewhere during the bulk I stopped keeping up with my daily goal of 10k steps, which I definitely think contributed to my negative mental state. Aside from that, there were more significant factors contributing to me not feeling my best - the weather and my diet.

During the winter, it’s easy for me not to get outside as much. That combined with the shorter days, I definitely attribute a lot of feeling “down” to there being less sun in my life overall. In addition to that, consuming the amount of calories I was during my growth phase really was a burden for me. Not enjoying food, feeling full all the time definitely didn’t help either. Also, losing definition made the mirror less exciting as well. At least during my cut did I have people approaching me in the gym telling me I had their ideal physique. And don’t get me wrong, I don’t live or die by compliments, but it definitely played a factor in how I was feeling.

Luckily though, I feel like I’ve turned a corner on this phase and am starting to feel a lot better. In fact, I’m starting to get excited again about the path forward and especially about getting on stage for the first time. I am also lucky in that I have a community of people (The Gaintrust Community) in my corner who step up every day and keep me motivated.

Posing Practice

Prior to a few months ago I had never posed in my life — so it’s all fairly new and honestly at first, a bit awkward.

The poses to learn:

1. Front Double Biceps

2. Side Chest

3. Back Double Biceps

4. Abdominal and Thighs

5. Favorite Classic Pose

Going Forward

The hope is that I put on 4-5 lbs of lean muscle mass during this growth phase. I expect to be roughly 195 lbs come competition in June. That gives me 4 months (18 weeks) before I step on stage. More than enough time to lean out while preserving the gains I’ve put on these last 4 months. Eventually I would like to cap out the weight

Going forward I plan on giving regular updates on my progress, process, and address any questions you all may have. Hopefully this process can enlighten and maybe inspire some of you along the way.

Mikey

I also delve into the impact of…

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