Some questions

[Scott Stevenson]

Hi Scott and thank you for the detailed response .
I have been training for around 5 years. Im 22 years old, 6,2/188cm tall, weight is around 103kg/225lbs. Bf probably 15-18%.
At the moment doing a brosplit of Chest/delts, back, arms, legs and a light arm day. Im thinking of giving FT training a try, so i ask all these questions to make sure i dont fuck up your program lol.

No worries.

I think you stand a greater chance of "fucking it up" by modifying it before giving it a shot as I've set up (but see below).

Some lifts:
Low incline smith press 140kgx8, Inc BB 130kgx3, CGBP 140x6, RDL 180kgx10, BB rows 180kgx8, Smith front squats 150kgx5, Smith overhead press 120kgx6, DB curls 32kgx10, DB laterals 32kgx10 (on the inclines, cgbp and ohp i dont touch the chest nor lockout)

Impressive lateral strength! Go figure that those work well for you...

Goal is to get leaner and stronger while mantaining muscle right now. Im not a powerlifter or anything its just that these lifts that i have listed work well for the muscles im training and i dont have many good plate loaded machines for legs (no hack squat or even a 45 degree leg press). I will still try to find some decent lifts for the rotation.

Yeah, that can be a problem no matter what gym you train at.

About the not training delts thing: i have done a lot of heavy shoulder presses, its just that i fell i get better results from heavy laterals while for triceps i feel that presses are effective for me (i dont really feel triceps working on chest or shoulder presses).

I think you wrote this backwards, in that you meant to say that you don't feel chest on chest presses and delts on OH presses?...

You might like this exercise for triceps: https://www.instagram.com/p/BI3YCQWhIgT/...e_training

BTW the reverse grip press i was talking about is the one recommended by Dante. 3rd exercise in the video https://www.youtube.com/watch?v=14QcYGsryN8.
I do think that my triceps have improved from heavy presses and extensions its just that i want them much bigger lol.[/quote]

I'd be interested to see you physique.

Here' the thing...

I dont' suspect your'e going to bring up weak / non-resopndinve muscle group while your main focus is dropping body fat. You'll need to have all your ducks in a row (including a caloric excess) to get that done, esp, if 5 yr. of training (if really focused) has not.

-S