Porgress after 2 years training

**thodayc** · 26-01-2012 06:41 PM

Been training for 2 years this month and keeping a strict diet for the past 12-18 months. Only use MP products and hitting the gym 4x week using a split routine. My target is to add a lot more size over the next few years and maybe compete.

**Stickman** · 26-01-2012 07:39 PM

nice going dude, perhaps you could go into a little detail on your training / diet?

**thodayc** · 26-01-2012 10:48 PM

My training varies between GVT and methods used by Joe DeFranco (Westside for Skinny *******s A modified lifting program for "Hardgainers" - DeFranco's Training) which I tend to cycle every 10-12 weeks. In terms of diet I stick to between 100g/200g carbs a day and 200g+ of protein split across 6 meals. The supplements I use are Hurricane XS and Liquid Eggs Whites. I also use Essential Amino Acids when I can afford to buy them!

**ben 21** · 27-01-2012 06:52 PM

your shoulders are insane!

**thodayc** · 27-01-2012 08:15 PM

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Originally Posted by ben 21

your shoulders are insane!

Thanks, people say I have good width in the shoulders which helps with v taper :-)

**ben 21** · 27-01-2012 10:55 PM

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Originally Posted by thodayc

Thanks, people say I have good width in the shoulders which helps with v taper :-)

what do you do for rear delts?

**thodayc** · 27-01-2012 11:13 PM

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Originally Posted by ben 21

what do you do for rear delts?

Typical workout may incude supersets of wide grip pull ups (tend to add between 10-20kg extra at the moment) and shoulder press and then sets of front raises and side raises. Try to mix it up with negative reps etc...

**ben 21** · 27-01-2012 11:36 PM

Quote

Originally Posted by thodayc

Typical workout may incude supersets of wide grip pull ups (tend to add between 10-20kg extra at the moment) and shoulder press and then sets of front raises and side raises. Try to mix it up with negative reps etc...

cheers, i was expecting 100,s of sets of reverse flys lol so im a bit relived about that.