Progress Update - Iron Moose Gym
- Thread starter Shock6050
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Looking svelte and strong! Well done!
Just my $.02: I would add some size, primarily to your chest and shoulder area. If you can maintain your BF, but add, 4-5 lbs. of muscle in that area, you will be killing it!
Just my $.02: I would add some size, primarily to your chest and shoulder area. If you can maintain your BF, but add, 4-5 lbs. of muscle in that area, you will be killing it!
Shock6050
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Thanks and 100% agree. In particular, in my 20s my chest was one of my strongest body parts, but as of the past year I just can’t seem to get the size I once had when I could easily do 3 plates for 10 reps or so (now 225 for 10 is quite a challenge which is frustrating). Maybe need to increase the volume when doing chest (and shoulders). Probably also will need to up my calories to a moderate surplus at the same time, then go back to maintenance (or a bit lower) later if BF went up too much.
Shock6050
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One positive though is legs have definitely surpassed what they were in my younger years. Primarily due to “bro” lifting and not focusing on leg days as I should have. Not the best pic of my leg, but shows some of the definition and vascularity in lower body…certainly am no mass monster like many on here though!
For chest, a few things I’ve been doing to try to increase size in particular are to “front load” Push days to start with chest, emphasize more on incline BB/DB presses (though I will throw in flat and occasionally decline presses). That usually is followed by DB flyes, then often weighted chest dips…then move to shoulders and finish with triceps. Am considering maybe restructuring my PPL to incorporate a chest only day which I would hope may help with chest development (with thinking shoulders will follow since much of the front head of the shoulder is activated with most chest exercises).
The other thing I’ve been pondering is doing maybe a 12 week more powerlifting focus on chest doing heavier sets in the 4-8 range. The thought is to increase strength as much as possible then switch to higher reps with ideally a heavier weight when doing more hypertrophy training in the 8-12 range.
Any thoughts on best ways to increase chest (and shoulder) size would be great!
Of note, currently not on anabolics so it may be more challenging right now as I want to give my body time to recover before potentially going back on again. Recent blood work is showing LH is back to normal but total test is still a little lower than baseline but not too low (currently around 425 and slowly climbing as everything hopefully fully returns to normal in 500-550 range). I recognize as I continue to get older restarting natural production will be more difficult and accept that I may/likely need TRT at some point when that doesn’t happen. Will be getting a more comprehensive panel in the next month to see more details such as free and total test.
For chest, a few things I’ve been doing to try to increase size in particular are to “front load” Push days to start with chest, emphasize more on incline BB/DB presses (though I will throw in flat and occasionally decline presses). That usually is followed by DB flyes, then often weighted chest dips…then move to shoulders and finish with triceps. Am considering maybe restructuring my PPL to incorporate a chest only day which I would hope may help with chest development (with thinking shoulders will follow since much of the front head of the shoulder is activated with most chest exercises).
The other thing I’ve been pondering is doing maybe a 12 week more powerlifting focus on chest doing heavier sets in the 4-8 range. The thought is to increase strength as much as possible then switch to higher reps with ideally a heavier weight when doing more hypertrophy training in the 8-12 range.
Any thoughts on best ways to increase chest (and shoulder) size would be great!
Of note, currently not on anabolics so it may be more challenging right now as I want to give my body time to recover before potentially going back on again. Recent blood work is showing LH is back to normal but total test is still a little lower than baseline but not too low (currently around 425 and slowly climbing as everything hopefully fully returns to normal in 500-550 range). I recognize as I continue to get older restarting natural production will be more difficult and accept that I may/likely need TRT at some point when that doesn’t happen. Will be getting a more comprehensive panel in the next month to see more details such as free and total test.
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What works definitely differs from person to person, but I have the same struggles with my chest: When young, it was my most prominent muscle! Now, it gets easily overtaken by my back and even my horrific shoulders! Over the past few months, therefore, I’ve been doing chest twice a week, one time concentrating on upper chest and the next on middle and lower chest. And I always train with a pyramid: warm up, heavy work sets of 85-90% of 1RM for at least 5x5, but always to failure or 1 rep shy, then a final rep set of 10 or so of a weight just above warm up. Signs are encouraging that this regime will get my chest back to where it used to be.
Shock6050
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Recently came across a very good podcast that Tate from Elite FTS has called Table Talk and had Dr Mike (from RP) on. They discussed in detail the important aspects of progression and changing to different models after a couple months. Seemed to solidify my thoughts that I’ve really just have been in more of a hypertrophy training phase too long and need to switch to a strength phase to build strength up so that the added strength added will result theoretically in increasing the weight able to be done when doing hypertrophy training (usually 8-12 reps) as opposed to reps of 5s, 3s, and doubles. May try that for a bit before going back to my current program. Definitely recommend the podcast to those interested. I believe it is Table Talk #129 on YouTube. Then plan to just cycle back and forth from these types of programs to hopefully see regular progression. My overall goal is to get to 215lb while staying around 10% BF. Currently just at or slightly above 200, but adding 15 lean lbs is going to be much harder now that I’ve been consistently training for over 2 years again (after a 5-6 layoff where before then I was very much a gym rat and consistently trained for 15 years, so the rebound muscle memory gains have definitely subsided. 
. I presume probably more with Mike as his brand is Renaissance Periodization. Just curious why you are against some or all of his views. Or maybe I’m just reading too much into your short response!
Shock6050
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So just a side comment. Based on my goals I am starting to come to the conclusion that I don’t believe anabolics are really necessary to achieve the “look” I’m shooting for when comparing risks. I do greatly enjoy the increased feeling of well-being, added boost of energy, and the downstream effects of cognitive function, let alone the muscle building and increased metabolism. However, should my test levels start diving as I get older, compounded with decreases in cognitive sharpness I have no issue moving towards TRT (medically prescribed and monitored of course). Anabolics definitely had their role to help me drop from 265 to 200 or so with minimal loss of muscle…most was almost all fat and was on the other hand able to build muscle while on a caloric deficit.
These days my main goals are being able to keep up with 5 kids, eventually being able to put the fear of God in any boy eventually dating one of my daughters, longevity and health, and being able to perform and satisfy my wife when those moments do become available! It also is a nice side effect where I have some added attention from other females, though I would NEVER cheat on my wife (in some ways I believe her seeing side looks from other women enhances our sex life). She continues to be the best thing that’s happened to me and is my rock especially with her ability to do what seems to be able to “effortlessly” handle all my kids on her own when necessary (I do try to do my part as much as possible which also relates to cleaning or doing dishes, with the most important being “present” when it comes to the kids.
Ok I’m done so you all can throw up now with my relationship comments, though stand by them that I am the luckiest man in the world! About 28 years and still going strong with our marriage.
These days my main goals are being able to keep up with 5 kids, eventually being able to put the fear of God in any boy eventually dating one of my daughters, longevity and health, and being able to perform and satisfy my wife when those moments do become available! It also is a nice side effect where I have some added attention from other females, though I would NEVER cheat on my wife (in some ways I believe her seeing side looks from other women enhances our sex life). She continues to be the best thing that’s happened to me and is my rock especially with her ability to do what seems to be able to “effortlessly” handle all my kids on her own when necessary (I do try to do my part as much as possible which also relates to cleaning or doing dishes, with the most important being “present” when it comes to the kids.
Ok I’m done so you all can throw up now with my relationship comments, though stand by them that I am the luckiest man in the world! About 28 years and still going strong with our marriage.
Shock6050
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Yeah I used to do it a bit not not regularly at all as when you are young typically gains come easy with hard work and consistency. As I got older realized there needs to be some periodization to keep moving forward! I’ve always have been aware of this strategy but for whatever reason never implemented effectively for myself.
I know I believe you are more BB style, but have you read much about the conjugate method made most famous at WSBB? I like the thought in general but I’m not focusing to compete in the 3 big lifts, which seems to be the overall goal of this training type.
I know I believe you are more BB style, but have you read much about the conjugate method made most famous at WSBB? I like the thought in general but I’m not focusing to compete in the 3 big lifts, which seems to be the overall goal of this training type.
My best buddy is in his early 50’s and has been picking my brain on trt.
He’s been natty his whole life and is a basic weightlifting guy. He keeps his self in good shape. His T levels are mid to high 300’s. He feels great and has acceptable libido.
I told him to leave everything alone for the moment. He sees the same urologist I do (he prescribes my trt). He’ll probably hop on in the next couple of years. He likes being active.
He’s been natty his whole life and is a basic weightlifting guy. He keeps his self in good shape. His T levels are mid to high 300’s. He feels great and has acceptable libido.
I told him to leave everything alone for the moment. He sees the same urologist I do (he prescribes my trt). He’ll probably hop on in the next couple of years. He likes being active.
Shock6050
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Right 100%. I know they will continue to drop, and the ability to restart natural production will follow age as well. If levels ever drop to where energy, libido, general feeling of well-being are clear symptoms (or if from my regular blood tests show levels at or sub 300) I will definitely not hesitate to see a TRT doc.
I suspect my primary family doc will not prescribe and would refer me to an endocrinologist or TRT clinic. Overall my family doc is great but when it comes to anything that is controlled such as pain killers and definitely test, he is simply very gun shy to do so even though I know he can technically write the script. Was really annoyed quite a few years back when I broke my foot that he wouldn’t prescribe anything but a high dose of ibuprofen/Tylenol which I could of course just get OTC. As soon as I saw an an orthopedic specialist he immediately gave me a script for a couple weeks as I did end up breaking 3 metatarsals in my foot so was quite painful. I don’t like taking strong pain meds as I do know it doesn’t take long to become somewhat dependent on them and they definitely make me a bit loopy if I have to take them when at work, so try to only take them in the evening or on the weekend if needed.
His main role is whenever I do get sick (which is quite rare) or need an antibiotic or something else like that. I think docs have been put on strict notice with prescribing anything controlled these days…whereas not too long ago they were overprescribing things, so basically imo they have just gone from one end of the spectrum to the other.
I’m sure @NeuroRN likely can shed some light on this since he works directly in the medical field.
I suspect my primary family doc will not prescribe and would refer me to an endocrinologist or TRT clinic. Overall my family doc is great but when it comes to anything that is controlled such as pain killers and definitely test, he is simply very gun shy to do so even though I know he can technically write the script. Was really annoyed quite a few years back when I broke my foot that he wouldn’t prescribe anything but a high dose of ibuprofen/Tylenol which I could of course just get OTC. As soon as I saw an an orthopedic specialist he immediately gave me a script for a couple weeks as I did end up breaking 3 metatarsals in my foot so was quite painful. I don’t like taking strong pain meds as I do know it doesn’t take long to become somewhat dependent on them and they definitely make me a bit loopy if I have to take them when at work, so try to only take them in the evening or on the weekend if needed.
His main role is whenever I do get sick (which is quite rare) or need an antibiotic or something else like that. I think docs have been put on strict notice with prescribing anything controlled these days…whereas not too long ago they were overprescribing things, so basically imo they have just gone from one end of the spectrum to the other.
I’m sure @NeuroRN likely can shed some light on this since he works directly in the medical field.
Shock6050
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Also specifically to TRT I’d prefer to see someone that regularly is specialized in it as it seems many general docs just do not know enough to both prescribe the correct dose as well as monitoring regular bloodwork to be sure all looks good. There’s a few online clinics that I’ve heard good things about so may look into telemedicine when that time comes.
This is just me and my personal opinion and experience. Once my t was very elevated for decades and I ended up crashing (another story) due to unavoidable circumstances… low t wasn’t an option. I think you’ll find that t in the 300’s will not be acceptable. I personally like mine right at a grand or so… much higher and I don’t feel good.
If possible I would seek out an endocrinologist. This is their bread and butter. And every doc is different. Some are scared to get a slap on the wrist. Others push the limits.
Just don’t forget that a physician is just like any other service you pay for. If they are satisfying the exchange of goods for service… kick em to the curb.
Just don’t forget that a physician is just like any other service you pay for. If they are satisfying the exchange of goods for service… kick em to the curb.
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