Would be interested to see more, what is your body weight doing on the current set up, I do however agree with Nath here, a holding phase prior to the cut & we do need some more information here to be able to advise more.

When I used to train quads I had the same, it was however down to the equipment, so have a word with the gym, on our machine I was able to put a hip thrust pad around it which helped. If its not the padding, it might be worth speaking to a physio.

Have you tried leaving the calf raises out prior to, to actually see if it does make any…

Read more

Hi Adrian

So your calories are already pretty low.

How is your adherence to your diet?

The next adjustment you could make here when needed is by having a training day and rest day food plan. Less carbs on rest day as the demand for carbs will be lower – However, I would be really interested to know the information above as asked by Marc because…

Read more

Hey Jordan, thanks for the questions, below </font>I<font face=”inherit”> have answered!</font>

Training day – 2949, 216p, 402c, 53f.

Fasted

REAALLYY great session today.. this is my 3rd week running this programme and progress is coming fast but the main thing is there is no pain! Sooo Happy!!!

Glute med kick back

3×12-15

Smith hip thrust

1×10-12

1×12-15

B-stance rdl

2×12-15

Single leg press

2×12-15

Abductor

3×12-20

Reverse pec dec –

2×12-15

I agree with the others, for me I perform these with tempo also, aiming for a 2 second hold at the top then coming down slowly for 3 seconds – it is pretty humbling, I no longer suffer with bad elbows or forearms and my delts are a pretty decent size, all in all I find it a lot more beneficial training them this way.

Back to my normal self today, Another great session today – its nice to now be rinsing and repeating the same sessions, baseline numbers have been set and I am able to begin to start progressing – lets go, lets growww!!

Side lateral raise (machine)
3×12-20

Hip thrust
2×12-20

Glute press through
2×12-15

Glute leg press pin…

Read more

Extra rest day for me today, not feeling 100%, so there was no point in heading into the gym to perform a suboptimal session, was hoping it would pass so remained on TD food but have no adjusted to hit my rest day calories, my appetite feels low, just feeling a little sick, tummy pain, and verrrry tired, ive had 2x naps, it is probably just to…

Read more

BAM, a successful training day! Stretching and rolling in the morning & then directly before my session I have some core / transverse activation drills & some glute drills. But today, some new movements added in, a proper training session, meg made me feedback right away, and i’m glad to say I believe this session will stick!

We have reduced…

Read more

Agree with all of this, and id also note that you may get hungry throughout building those calories up slowly, but adherence & consuming whole foods is going to be key here in leading you towards a better body composition, so definitely base the increases off of visuals & bodyweight rather than hunger, I believe that is where most people go…

Read more