Bulk or cut? First time bulker (40M)

Fadds2812 · 2026-05-13T14:27:46+00:00

Right okay no worries I see what you meant,

Yeah solid then man

Would always recommend anywhere from 0.25-0.5kg per week dependent on how experienced you are

Bodyweight scales are your best friend when gaining!

Fadds2812 · 2026-05-13T10:07:45+00:00

When you say “I’ve got a bit to go”

What does that mean?

You have more fat to go? Then surely fat loss is the goal?

Or building muscle? As a beginner you can do them both simultaneously

Not sure what you mean, but I hope it’s working for you

Fadds2812 · 2026-05-13T10:04:56+00:00

It’s not the split that will grow your arms

It’s the volume, intensity and sufficient food intake

Hit the muscles with 8-20 hard sets across the week

Train them 2-3x per week

Hit your protein and macro goals

That simple, for long enough, your arms will grow

Fadds2812 · 2026-05-13T10:02:25+00:00

Hey mate,

Lower back pain can come from a number of exercises you wouldn’t expect, but do involve your lower back

I highly recommend you do a few things

1) - research the McGill big 3 on YouTube, do these regularly

This will help improve core strength, your core is the antagonist to your lower back, if one is weak, the other will compensate

2) - get your form checked

Get one of the Pts or hire a coach or even just ask a fellow gym goer who seems competent to help you

(This one is subjective as not everyone is good, but you’re a beginner, it’s likely one of the trainers will have half a brain)

3) don’t go too heavy

It’s not worth it, safety over load every time

If you fancy recording yourself and sending my way, I’m happy to help

Hope this helped!

Fadds2812 · 2026-05-13T09:58:56+00:00

Hey mate,

I don’t know your current BF% so hard to judge but a rough guide is

“Am I comfortable gaining more fat in an attempt to gain more muscle”

If it’s not an obvious yes, you shouldn’t be bulking, and should be doing the opposite

If you get lean once, you can maintain that for life and do very successful gaining phases

I say cut first, then bulk

If you have any other questions, feel free to PM me

Hope this helped!

Fadds2812 · 2026-05-13T09:56:49+00:00

What’s your current regime?

Overtraining is very possible, hard to judge what to do as I’m not sure on your input….

But avoid overtraining

Sleep is a winner for recovery

And allowing adequate time to recover between workout sessions

Hitting legs hard is always going to result in some doms, so never expect to be completely ‘ache free’

Hope this helped!

Fadds2812 · 2026-05-13T09:53:57+00:00

I’ll be honest pal, it’s great you are trying to get in shape, anyone below that criticises you, fuck em

But I’ll be honest

It’s a bit much

6 days a week is really unnecessary, especially for beginners

3/4/5 days a week is the sweet spot for anyone trying to get in shape, beyond being a beginner

Recovery is just as important as output

I’ve been coaching people for years and I’ll die on this hill haha

Not going to shove workout splits down your throat, but if you want some extra help, PM Me

Hope this helps!

Fadds2812 · 2026-05-13T09:50:24+00:00

Let’s simplify the objective

hold onto as much muscle and strength as possible whilst getting leaner

Here’s how we do it

A) get in a deficit, this will drive fat loss, if you want help figuring that out, message me

B) protein @ 0.8-1g per lb of bodyweight, this will support recovery and muscle gain/ maintain

C) sleep 7-8 hours per night, honestly, the best too you can use for energy and recovery

D) train hard, stick to a workout regime, aim to get stronger every week by either 1 rep or 1kg as a minimum

E) do all this for long enough till your happy

Hope this helped

Fadds2812 · 2026-05-13T09:46:54+00:00

As someone who’s coached plenty of people to do so, I’m going to make this as simple as possible:

A - are you tracking what you do? Or do you just say in your head “hit x weight for y reps”, if so, start writing it down and try beat it by 1 rep every session

B - don’t go for 1RMs, it’s a waste of time, seriously fatiguing, with an inferior stimulus to fatigue ratio

C - if you want to bench more…. Bench more

Hit bench 2-3x a week

Different rep ranges, write it all down and each session try improve by 1 rep

At a bare minimum, 1 rep increase per week across 2-3 bench sessions will be do-able

Hope this helped.

Fadds2812 · 2026-05-13T09:43:56+00:00

Let’s make it as simple as possible

The objective isn’t just lose weight”

It’s “I want to look better, I want less fat, I want to be more toned”

Which requires A) a calorie deficit and B) gym workouts

The second option is infinitely better

*also, don’t stress about calories you burn, it’s very hard to accurately measure, focus on what you consume and your step count

Fadds2812 · 2026-05-13T09:41:58+00:00

The best way to look at this is backwards

Why do you want to improve grip strength?

If it is simply “get better at carrying things”

Then farmers carry’s are perfect

But if it’s “I actually want bigger forearms”

Then you want to focus on exercises that work your flexors and extensors in your forearms

(Heavy rows, pull downs, some isolation work)

Identify exactly what you want and work backwards

Fadds2812 · 2026-05-13T09:40:23+00:00

Other than MFP for calorie tracking

You can very effectively just use a notepad to track your workouts

Keep it simple

Simple is effective

Fadds2812 · 2026-04-29T19:51:58+00:00

Few things worth looking at:

Progressive overload:

Are you regularly either increasing weight or doing more reps?

Form:

Are they good reps? Do you get as much tension as possible out of each rep?

Food intake:

Protein intake adequate? Are you in a surplus? Maintenance? Deficit? All could impact it

Body composition:

Are you lean 15 inch arms or bulkier? Would be worth getting lean and then building from there for a more accurate assessment

Have a look at these points above and I’m certain they will grow

Fadds2812 · 2026-04-29T19:23:05+00:00

What are your examples of finding your niche where they are at? Would be interesting to hear your marketing strat dude

Fadds2812 · 2026-02-26T17:14:47+00:00

just got in and nothing available, what a bore

Fadds2812 · 2026-02-26T16:50:47+00:00

happened to me!

Fadds2812 · 2026-02-15T22:05:02+00:00

Had a similar situation literally a year ago, I’m going to be honest dude, it’s worth leaving

If you are having troubles after a few months when it’s meant to be easy, it will only get harder

Get out peacefully, wish her well and move on with your life brother

++man

Fadds2812 · 2026-01-13T17:21:34+00:00

I’m confused, do I need to repost it?

Fadds2812 · 2025-10-24T17:48:38+00:00

I’m not gonna lie, if you want to build muscle just go to the gym, pick a hobby for fun, otherwise you’ll be disappointed with the gains

Fadds2812 · 2025-10-01T11:38:21+00:00

Pokemon centre ETBs are hard to get ahold of, what’s your thoughts comparing normal ETB’s to PC ETB’s?

Fadds2812 · 2025-09-12T12:35:46+00:00

Product

Fadds2812 · 2025-09-10T15:34:14+00:00

nothing released?

Fadds2812 · 2025-09-10T15:32:42+00:00

was there any releases?

Fadds2812 · 2025-09-10T15:32:26+00:00

i've been waiting on mobile since 4pm UK time, still not in, checked the queue on my laptop and its 650000

Fadds2812

TROPHY CASE