Jordan Peters
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That makes sense 🙂
The best combo is A
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Just so I’m clear , you asked me , if you want more erectors , you should load the erectors more ? Just so I’m double sure that’s what you just asked ?
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So my advise is pick any movement you bend over with load/ against resistance / gravity , and progress it
So on your last bicep post you were fixating on exercise selection
Your doing it again here
I understand you have a bulging disk , but that’s even more cause for simply doing whatever you can do , that’s bent over
I’m not even sure there is a question in the above , as the volume / frequency doesn’t change from any other movements either
Pick a movement you can do safely , progress it
That’s it
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4 should be fine yup
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Anything you can retract your scapula and progress the load over a long period of time
Remember when you have very low levels of muscle , creating a stimulus is very very very easy , and you literally don’t have to worry about specific machines in any way at all , it will literally be whatever your gym has that’s a row machine, you use it , log your lift , progress it , and you grow .
It gets harder to build new muscle once you have a huge back as creating a novel stimulus gets more difficult
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6 sets of press in upper you will likely not recover from in 3 sleeps for when you press again in full body
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Yes no problem
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Cut the press volume in half
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Atm I do a standing cable curl with my hand just in front of me , I do that because I like how it feels .
Before that , I did a seated machine cable curl , until I maxed it out , I did that
Because I liked how it feelsThe next movement I pick , will be Any curl I think I can progress for a while , based in what I like in terms of feel
Feel for me is , doesn’t feel like I’m going to get hurt
How I don’t pick my exercises , based on what people with no arms say is the best movement .
Hopefully that helps
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You have defo popped some fibres , so time to get to work flooding it with blood
Can you do single arm pec dec , pin 1 , pain free , if you move very slowly ? If yes , do 3 sets of 20 reps
Tmo do the same but very very cautiously try pin 2
Repeat daily making the steps in pins when your body tells you it can
You cannot expose yourself to any pain at all, if there is any pain even the tiniest bit , stop , and recognise you moved too fast
Some stuff can heal in a few weeks, some needs a few months
If you do the work daily , you will double your recovery time
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Too many press sets in push for 3 sleeps , that will stall instantly
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It just hurts from pressure , but that thick pad helps a lot ! Today it did hurt a lot on them but it’s defo defo pressure hurt , which I can tolerate / don’t care at all
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Really good today , did dual leg ext , but actually it’s not worth the speeding things up atm as I feel like I can get closer to true failure atm single leg , safer , so that’s more stimulus, so 2 sleeps back to single leg
Not much else to report
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Argh man that sounds rough!! Yours is way worse than mine , im sorry to hear
For now it’s going to be patience for that crazy soreness to settle , mine is all still tender to touch , and the hip thrust pad does hurt ! But mine is a big padded one , so maybe when you can do them , get a really thick pad one , but it sounds like that will be a couple weeks for you
I would test everything single leg , but it sounds like ext will be a bit aswell until
You can do them as it pulls on the groin, you maybe able to curl as the soonest thing you can do , as that seemed to not cause me any issue at allI started bpc a couple days ago and did 2mg before bed and then last night did 2.5mg , tonignt will do 3mg and then continue with 1.5mg am and pm , I would defo get some , as I noticed a strange step forward in just 2 days , as I re tore something a couple days ago on the leg ext , and it was so sore that eve , not as bad as when first did it but sore , 2 days of bpc and it settled SO much faster , that can’t be coincidence really , so grab that and hammer it , all these places saying 250-500mcg aswell are just shit , hit it much harder , maybe test 1mg to start and then build it to 3ish / day
Once this initial mad soreness has gone , the legs eod like I have laid out is the best approach I can think of by far and then on days your resting , grab a band and do the standjng adductor rehab work at home just for the blood flow
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Yes . I just don’t really eat shit / I know what’s happening if I do
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