Hi Scott,
Thanks for your time again, it it much appreciated!
1. Yeah thats correct with the squat pain, it sort of in the midle of where the glute and top of the hamstring are. I do warm up sets, usually 2-3 eaither very ligth or just with the bar. Also do the movement with no weight at all before starting the sets.
2. With my chest, I can tense my chest and squeeze it anytime I want, but when it comes to certain excersizes like the bench press I dont directly feel it within my chest. I use the 5 points of contact setup so 2 feet on the floor, glute on the bench, then both top parts of my back, either side, forgot the muscles/area name. So I have a slight arch in my back so it is not touchign the bench. And then I tend to leave my head on the bench looking up unless I am checking my form. I am currently benching around 50Kg - 55Kg for these set sets and reps. I can bench 60Kg but only for 3 reps, maybe a 4th forced rep with a spotter. I might have some videos of my form in which I can post, but I can only show from the front angle due to my gym not really having many places I can rest my phone to film. I can always post these.
3. I make sure my arms are 45o which i can show in the becnhing video once I find it and post it later. As for packing my shoulders, I tend to grad the bar, lift my back up and sort of slide my back to pack my shoulders, I am an awkward size as my are jsut a tiny bit shorter for the racks, so some packing may be lost when pushign the bar up, but my spotter tends to lift the bar to prevent this. I am at the gym today so will try and get another form video as well so then you have two to look at. I do current becn on a Friday and Sunday, is this enough rest between benching, I don't feel fatigued and I read a minimum of 48 hours is best.
4. So I'm currently on 11 sets per week?, is it worth adding in the seated machine press? or what would be the best excersize? I can add more sets onto what I currently do, maybe add flat DB becnh press in as well? I'm not sure what is best for growth. With the BB Bechn, I sometimes struggle to get a 5th set in, but I will just try and track my rest period and drop the weight it needed.
5. Should I be doing 20 chest sets a week or each upper day?
6. I can't reallt work out more than 4 times a week at the moment, my weight gain is this.
03/03/2018 (UK Date Format) - 138.8Lb
04/08/2018 (UK Date Format) - 156.2Lb
I used to have a hard time gainng weight, I am now having to eat 3400 calories a day to gain a 1Lb a week. I was on 3100 but I stopped gaining usign those values around 2 weeks ago. I was reall skinny, I have not but th eamoutn of fat on in which it covers my abs so for now I'm happy with how I look. How much Lb a week should I aim for? My macros are like this usually - Carbs 50% | Protein - 25-30% | Fat 20-25%
I will add some more excersizes for my arms into the workout or maybe increase all my arm excersizes by 1 set each? which would be best?
Thanks for your valuable time and I look foward to your reply, and BTW keep up the good work with the vidoes!
Thanks,
Harvey