Duncan

[radicalry00]

Great progress from your start picture Duncan. Looking alot leaner and carrying some quality muscle there. Keep at it mate .

[Duncan]

Cheers guys, I'm feeling the love! I know that recording's gone a bit funny in that it looks like it was taken with a night-vision camera so the detail in my back really hasn't come through, but in real life I'm pretty happy with my back and traps.

As for exercise selection, I think the only one that's really getting my traps is deadlifts, which I'm ok with because I think shrugs and things are gay. There are two muscles on the body that I think people should isolate and that's calves and triceps. Everything else should be compound lifts. I deadlifted 160kg on Monday, so the weights are coming along.

[NU_nutrition_TS]

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Just eating when I'm hungry, I've been able to lose fat and bring up lagging body parts (my biceps have improved in particular). I know that's not supposed to be possible, but hey... Mabey I'll post another posy video!

First of all congratulations on some excellent progress, Duncan. There is a definite increase in musculature and definition compared to those very early pics.

As to your observation that eating when you are hungry rather than to some arbitrary schedule (the tupperware eating plan!) has not hindered and even helped your progress - I can only agree 100%! Small frequent meals may be necessary on a higher carb low fat diet to stave off hunger and keep blood sugar crashes at bay but they are counter-productive on a low carb higher fat diet.

Keep up the good work!

[Duncan]

Thanks, Nu- I'm very happy with the way things are going.

At first I thought the more effort you put into this game the more progress you'll make but since I've stopped force feeding myself and just eat when I feel like it the returns have actually improved. I also do far less volume in the gym than most people on here so it's come as a pleaseant surprise to find that when I put less effort into diet and stick to high intensity low volume work the physique really sorts itself out.

I've tried the whey and oats every couple of hours thing and as well as being unpleasant and laborious to implement I didn't progress as well. Of course, there are too many variables involved for me to ba able to say difinitively that high fat low carb is the best approach, but let's just say I wouldn't switch back by choice!

[Marks1972]

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As for exercise selection, I think the only one that's really getting my traps is deadlifts, which I'm ok with because I think shrugs and things are gay. There are two muscles on the body that I think people should isolate and that's calves and triceps. Everything else should be compound lifts. I deadlifted 160kg on Monday, so the weights are coming along.

I agree the average shrugs you see kids doing in gyms, holding on to the heaviest dumbell they can get off the floor and rolling their shoulders around like they are in a tumble dryer are pretty gay, but some good form lever shrugs, or even better heavy power shrugs i think are great for putting some size and power into the traps. I feel theyve helped my deadlifts considerably.

Might be worth giving a go if you ever plateau.

[Jakethemuss]

I agree Marks1972,power shrugs have brought my traps along a treat.Definately help with deads too.

[Duncan]

I appreciate the input, guys and I'll certainly look into doing some power shrugs if I ever feel the need to bring my traps up, but right now I'm about 2 weeks into a new routine which I'm planning to stick with for a while. Anyway, you wouldn't think my traps were a problem if I'd got my calves in that vid! First priority at the moment is to bring up my calves and arms while dropping a little bit more fat, so I've got my work cut out!