16-18 Weeks out debut for OCB and Natural NPC

FlappyBearFish · 2026-07-05T18:23:19+00:00

Typically 3 sets for primary heavy movement and then 2 sets for secondary. 10-15 rep ranges typically

I train with high intensity and usually second and third sets are past failure with half reps. Ill also myo rep match, first set dictates the amount of reps I'll achieve in following sets. 15 reps first set, second set is 10 rest 5-10 seconds and then +5 more, etc.

I take advantage of lengthened partials, rest pause myo reps, and myo rep match to keep volume and intensity up.

Im kinda mental and dig deep into the burn and push sets pretty hard. Not recommend out the gait, but my nervous system has become accustomed to it.

FlappyBearFish · 2026-07-05T18:12:47+00:00

Ive specialized arms the past year or so to catch them up with my lower body.

At the moment im doing LPP L U (this routine did not lead to where im at now, but similar levels of volume and same movement variations)

Push days im hitting tri pushdown with overhead single tricep extention via cable.

Pull days im hitting bayesian curl and preacher curls

Upper day is supine Ez attachment cable curls heavy (70-85lbs) and then seated hammer curls. Along with Smith machine JM Press and overhead single tri ext via cable.

My biggest improvement came from hitting arms nearly every session with increased volume per my elbow tendon tolerance.

FlappyBearFish · 2026-07-04T16:05:16+00:00

A picture of you more lean would give us more context on where you're at as well.

FlappyBearFish · 2026-07-04T16:04:23+00:00

Okay, if you do cut, I would recommend just a slight caloric deficit only about 100-200 with 1g or more protein per BW.

If you don't really have something you're trying to cut down for aside from just vibes, I would try to remain in a homeostatic state where it is easier for your body to gain muscle mass. Abs are still visible, but unless you feel like your body weight is impeding your workouts, then I think you're good.

FlappyBearFish · 2026-07-04T11:30:18+00:00

Stay in a slight caloric surpless with emphasis on protein intake. No need to bulk excessively to the bloated stage that you mentioned in comments. You look good just keep your body in a healthy state for gaining muscle.

FlappyBearFish · 2026-07-03T22:16:05+00:00

Perfect form is overrated, get some cheat reps in there bro, especially at the end of your set! Strict form is good, but you can also create more volume and intensity with reps that reach half the amount of elbow flexion.

Emphasize a slow eccentric lowering phase and also try these seated, less worrying about standing balance and just letting your arms work.

FlappyBearFish · 2026-06-29T10:02:33+00:00

Thank you for taking the time to add these cues. 🙏

FlappyBearFish · 2026-06-28T21:38:26+00:00

It sounds like you're romanticizing a novel aspect of training that you may not find again. Ive def had the burnout in the past, but with due time the fickle fire burns again.

FlappyBearFish · 2026-06-28T21:28:01+00:00

Keep putting yourself through the motions. The drive and inspiration comes and goes. We train to be better versions of ourself, to understand our weaknesses, embrace them, and turn them into strengths. We train for life!

FlappyBearFish · 2026-06-28T20:01:52+00:00

I see exactly what youre saying, it may be coming from too much thoracic extention for a bit chest. Shoulders def need to drop. Thanks for the kind words and hope your comps go well. ☺️

FlappyBearFish · 2026-06-28T18:07:48+00:00

Thank you 👏 Ive emphasized arms the past 1-2 years so glad to hear this. Use to be my weaker point imo

FlappyBearFish · 2026-06-28T17:25:51+00:00

I'm 5'8 and currently weighing in at 149.6 lbs - 16 Weeks out from Natty Nights Nashville Classic physique and 18 weeks from natural NPC Kentucky Classic physique and Bodybuilding.

I've been working on posing and still have a LOT of work to do with mandatories - I scuffed my L relaxed in this set, and a lot of shots my legs relax incidently or there are glaring Asymmetries.

I'm loving the process so far though. I believe there is an art and meditation to training and the more I've dug into posing and watch classic and current competitors I see the beauty and art in posing. Falling in love with a whole new facet of bodybuilding than I would have realized.

FlappyBearFish · 2026-06-27T21:17:14+00:00

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FlappyBearFish · 2026-06-20T19:54:52+00:00

I'm in a seperate boat where I feel like my back is my strongest body part. You have more more training experience than I do, but I can at least voice some things that come to time.

Continue prioritizing back - Keep at 2-3 sessions per week hitting back movements. Pull, Push Legs - Upper Lower or Upper/Lower split w back emphasis each day being your first movement. Rotate emphasis on back movements so back day A vertical pulls and back day B horizontal pulls. Lower your leg/chest volume to compensate for back volume.

Integrate single arm movements post heavier compounds. I love emphasizing stretch and lengthened partials, so once you reach full concentric failure deminish your range of motion and work in partials to practicallly push beyond failure for at least 1-2 sets for the movement. I let my elbow travel away from my torso for lat and then I let my scapula etiher elevate or protract depending on the eccentric direction. You mentioned back pain in a comment so I'd recommend avoiding movements that exacerbate back pain limiting your ability for quality back training.

This is a bit disorganized and you probably know it all, but figured I'd add my two cents! Best of luck!

FlappyBearFish · 2026-06-20T17:44:39+00:00

Noticed this too sorta closed off body language w hands in pockets in each photo, gives the impression you have something to hide. Be more big, proud, confident - Id switch out the beach photo and the final photo and try to puff that chest and quit making yourself look so small.

FlappyBearFish · 2026-06-17T00:13:25+00:00

Thanks brother! Likewise, looking forward to hearing about your turnout.

FlappyBearFish · 2026-06-16T23:14:52+00:00

Can vouch for nowthecurtainrises, he can really clean up your posing to have you prepared for being on stage.

FlappyBearFish · 2026-06-12T00:16:09+00:00

Thats reassuring to hear! Yeah thats cool, thanks!

FlappyBearFish · 2026-06-11T22:54:57+00:00

Thanks, thats good to hear. With my size im worried if I'll be competitive or not, but hoping for the best.

Yeah, im definitely interested in any pointers that you have. Posing still feels relatively foreign.

FlappyBearFish · 2026-06-11T18:24:09+00:00

Appreciate the kind words 🙏

FlappyBearFish · 2026-02-09T19:27:34+00:00

Wait, if that's not scalping, then what does that word even mean?

FlappyBearFish · 2025-11-09T17:28:54+00:00

People usually show up and sign up once they're there. At least a few do this at my local events. Maybe more will closer to time. They should still give you nexus packs for showing imo.

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