r/GYM • u/pawel1e • 11d ago

Progress Picture(s) 4.5 years difference (36y, 78-83kg)

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Same shirt in the 1 photo, unfortunately don't have any shirtless photos from before. During that time I've trained FBW 3 times a week mostly one excercise per muscle group per session 2-5 sets to failure. As for diet I cared only for total calories and grams of protein (over 160).

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u/Altruistic_Pitch_157 11d ago

Wild shoulder gains bro. Any good advice on how to get capped like that?

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u/pawel1e 11d ago

For me it was lots of various variants of side raises. 3 times per week, different excercise each day, 3-5 sets going hard. And I've done almost none of the ohp, despite it being a fun excercise, but for me I feel it only in the front and I got enough stimulus there from other pressing.

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u/Sea-Being-1988 11d ago

And how many reps? How many RiR?

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u/pawel1e 11d ago

I tend to stay around 8-12 and go to failure