Training on Test Prop

[atrain999]

So i have a limited knowledge of workouts in relation to AAS, but I have heard from a lot of people on this forum that you should only train 1 body part a day.

Wouldn't this be counter productive to maximizing gains when your muscle can recover so fast because of AAS? You could work it out once a week and grow that muscle once a week, or hit it twice a week and grow it twice as much, no? Or is there something I'm missing here.

 

[raysugar1234]

So i have a limited knowledge of workouts in relation to AAS, but I have heard from a lot of people on this forum that you should only train 1 body part a day.

Wouldn't this be counter productive to maximizing gains when your muscle can recover so fast because of AAS? You could work it out once a week and grow that muscle once a week, or hit it twice a week and grow it twice as much, no? Or is there something I'm missing here.

I don't agree that a body part split is best. I think you would see the best results from a push/pull routine or maybe even a full body..

 

[illuminatty]

I think 1 bodypart a day applies to extremely well trained trainee who need so much volume to grow and enough rest.

At the end of the day you have to find what works for you...for me hitting the bodypart twice a week at moderate volume works well

 

[atrain999]

I don't agree that a body part split is best. I think you would see the best results from a push/pull routine or maybe even a full body..

The problem I see with push/pull is getting enough volume. AAS allows your body to synthesize and repair much more quickly and in greater volume. So it's optimal to do a solid 15 sets or more of every body part. I dunno about you but doing 45 sets for a chest/tris/shoulders day sounds like more than I can handle. Just doing a 25 set bi's/tri's workout today was pretty rough. nothing i cant handle, but that's only 25. Who knows, that may change as my body becomes more energetic from the test. but that's just my thought process here.

 

[raysugar1234]

The problem I see with push/pull is getting enough volume. AAS allows your body to synthesize and repair much more quickly and in greater volume. So it's optimal to do a solid 15 sets or more of every body part. I dunno about you but doing 45 sets for a chest/tris/shoulders day sounds like more than I can handle. Just doing a 25 set bi's/tri's workout today was pretty rough. nothing i cant handle, but that's only 25. Who knows, that may change as my body becomes more energetic from the test. but that's just my thought process here.

Well when I do push/ pull, i do a push session and a pull session twice a week. So I am hitting body parts twice a week. It's plenty of volume and frequency for me... It's also the most effective training method for me, and I have run several different programs. If you find it's not enough volume, add sets or exercises...

 

[raysugar1234]

Also, as you progress, your training should change... A pro with a maxed out physique will not train the same as a newbie....

 

[raysugar1234]

The problem I see with push/pull is getting enough volume. AAS allows your body to synthesize and repair much more quickly and in greater volume. So it's optimal to do a solid 15 sets or more of every body part. I dunno about you but doing 45 sets for a chest/tris/shoulders day sounds like more than I can handle. Just doing a 25 set bi's/tri's workout today was pretty rough. nothing i cant handle, but that's only 25. Who knows, that may change as my body becomes more energetic from the test. but that's just my thought process here.

To each there own of course, experiment and see what works best FOR YOU.... Training is not one size fits all... I have seen greater strength gains and mass gains on my current routine... So I can only say what works best for me...

 

[illuminatty]

Same here I respond better to request rather than volume. Currently bulking at 500 cals surplus. Feeling thicker and stronger week by week.

 

[raysugar1234]

Same here I respond better to request rather than volume. Currently bulking at 500 cals surplus. Feeling thicker and stronger week by week.

What kind of workout are you running?

 

[pumpingiron22]

I like to work one part a day. Its the only way I seem to grow. Some time I will use HIT that works as well. To each his own IMO

 

[beezil]

check out Leo Costas... Big Beyond Belief.
its great for a change up...
but definitely not one body part a day.

 

[raysugar1234]

check out Leo Costas... Big Beyond Belief.
its great for a change up...
but definitely not one body part a day.

Anyway to get this for free? It sounds great is this the training program your using?

 

[beezil]

Anyway to get this for free? It sounds great is this the training program your using?

I have been following his program for ten years... as well as, a few others that i supplement.

rock climbing, yoga, running, cycling, and swimming to name a few...

as for getting it for free... Not sure. I think i saw it floating around in MESO.
However, my disclaimer is... support the author and purchase it. I bought it as an Ebook. it was really cheap and worth the read.

he has some supplemental works as well.

Mr. Costas has been known to travel in circles of Americas Elite Military Special Operators and the medical and training staff that comprise them.
He knows how to train for performance.

 

[raysugar1234]

I have been following his program for ten years... as well as, a few others that i supplement.

rock climbing, yoga, running, cycling, and swimming to name a few...

as for getting it for free... Not sure. I think i saw it floating around in MESO.
However, my disclaimer is... support the author and purchase it. I bought it as an Ebook. it was really cheap and worth the read.

he has some supplemental works as well.

Mr. Costas has been known to travel in circles of Americas Elite Military Special Operators and the medical and training staff that comprise them.
He knows how to train for performance.

I am very interested in this and it's not that expensive in the long run. I think it will definitely be worth the money. You have a great physique so obviously it works...

 

[raysugar1234]

Spiral bound is 59$ on amazon.... I would rather have the book than the ebook personally.

 

[beezil]

I am very interested in this and it's not that expensive in the long run. I think it will definitely be worth the money. You have a great physique so obviously it works...

thanks... his workout is constantly changing with reps and weight...

i bought the ebook and printed it....but don't use the paper much...

it works best... i save the particular PDF to my phone through dropbox and i always have the workout....when at the gym or on the road.

 

[Millard]

check out Leo Costas... Big Beyond Belief.
its great for a change up...
but definitely not one body part a day.

I love the dual factor periodization type programs. I think the one-bodypart-per-week and obsession with avoiding overtraining is holding a lot of people back.

 

[beezil]

I love the dual factor periodization type programs. I think the one-bodypart-per-week and obsession with avoiding overtraining is holding a lot of people back.

agreed Millard.

Since i am not a BB... i have never got the type of physique or performance from one body part a day.

I always walk away with not feeling I have done enough.

Maybe i have a higher physical demand than most, but i feel like i need more with the one body part a day. I listen to my body and when it wants more... i pour the load on! If i am tired... and don't notice (higher resting HR- body temp changes or out of the ordinary biometrics) a strain, i will push through it.... but if your body is telling you to stop and there are signs of CNS strain; its time to lay off.

as for overtraining. when you are at your peak... it is a real concern.
Notice i say PEAK.
Most athletes have never gotten to that level.
the science behind training is amazing.,. over training can be spotted quite easily with simple biometric feedback.

the limits of the body have intrigued me since a young boy; Of course genetics have much to say about this as well.

 

[atrain999]

check out Leo Costas... Big Beyond Belief.
its great for a change up...
but definitely not one body part a day.

A buddy of mine recommended that to me as well, I'll definitely look in to it. Hope it's cheap!

 

[raysugar1234]

I love the dual factor periodization type programs. I think the one-bodypart-per-week and obsession with avoiding overtraining is holding a lot of people back.

Is this the program you are running as well Millard? Training too much can effect shoulder and joint health.. I have been to this point and had to back off the volume a bit... But I agree that a lot of people use "over training" as an excuse to slack off.