Advice on training intensity during my first AAS cycle

[Clark Cooper]

You might want to rethink this. Your hard head is showing. By all means though stab your self with a rig and when you get nowhere but side effects we’ll be here.

Thanks I appreciate your concern

 

[Villain]

Can you just not start an argument because that is not what my thread is for? Thanks dude. I am here just asking for some questions about nutrition and diet. And I respect Mac11wildcat comments greatly as well as his experience and even like his comments because they are all valuable. Just because I said no does not make me a bad guy and because I am determined to do my thing does not mean I do not value someones advise Thanks.

I mean, I could easily not start an argument but I will probably just go ahead and keep at it. See how that works? Same concept.

 

[Clark Cooper]

Let me introduce you to eye of round steak. The protein to fat ratio is fantastic.

Duuude I love lean cuts of meat

 

[Clark Cooper]

That is true if you're not enhanced and training natural without AAS. You can make gains with 1lb per lbm. With aas its different. When you're in an enhanced state the aas is asking your body "where is that fucking protein? I need to build muscle dammit. Where's those fucking carbs? I need to push some water in these fucking muscles." In other words you gotta eat when you are taking aas or its basically a waste.

Damn yea sorry bud I did not reply faster. I missed your comment and proceeded to quoting Mountaindog and his video how he says that enhanced people's bodies process protein faster but you actually mentioned this already here! And yea tbh I always thought it might be the case and was not sure, but now I know it for certain...

 

[Clark Cooper]

Dude, really?

Welp I was always kinda in doubt about it Sorry I am still somewhat ignorant. But hey we newbies are here to learn, right.

 

[Clark Cooper]

[OA] Morton RW, Colenso-Semple L, Phillips SM. Training for strength and hypertrophy: an evidence-based approach. Current Opinion in Physiology 2019;10:90-5. Training for strength and hypertrophy: an evidence-based approach - ScienceDirect

Highlights

• Changes in muscle mass and strength are mediated by the FITT principles.
• Frequency: more sessions per week may mediate (volume-dependent) muscle size.
• Intensity (effort): volitional fatigue and internal focus increase muscle size.
• Type: exercise selection and high loads mediate muscle strength.
• Time: performing more repetitions (volume) may mediate muscle size.
• Other variables (e.g. inter-set rest, time under tension) have little influence on outcomes.

Resistance exercise training (RET)-induced increases in voluntary 1RM strength are greater if the RET is performed with higher loads and replication (or close) of the strength test. In contrast, RET-induced muscular hypertrophy is primarily mediated by intensity of effort, which is achieved by performing RET to volitional fatigue and with an internal focus on contracting a muscle throughout the exercise range of motion.

In addition, RET-induced muscular hypertrophy is augmented by increasing training volume, but with diminishing returns. Other training variables such as volume-load, inter-set rest, and time under tension have negligible effects on RET-induced changes in muscle size or strength. We conclude that an uncomplicated, evidence-based approach to optimizing RET-induced changes in muscle size and strength follows the FITT principle: frequency, intensity (effort), type, and time.

[OA] Schoenfeld BJ, Vigotsky AD, Grgic J, et al. Do the anatomical and physiological properties of a muscle determine its adaptive response to different loading protocols?. Physiol Rep. 2020;8(9):e14427. doi:10.14814/phy2.14427 Error - Cookies Turned Off

It has been proposed that superior muscle hypertrophy may be obtained by training muscles predominant in type I fibers with lighter loads and those predominant in type II fibers with heavier loads.

Purpose: To evaluate longitudinal changes in muscle strength and hypertrophy of the soleus (a predominantly slow-twitch muscle) and gastrocnemius (muscle with a similar composition of slow and fast-twitch fibers) when subjected to light (20-30 repetition maximum) and heavy (6-10 repetition maximum) load plantarflexion exercise.

Methods: The study employed a within-subject design whereby 26 untrained young men had their lower limbs randomized to perform plantarflexion with a low-load (LIGHT) and a high-load (HEAVY) for 8 weeks. Muscle thickness was estimated via B-mode ultrasound and maximal strength was determined by isometric dynamometry.

Results: Results showed that changes in muscle thickness were similar for the soleus and the gastrocnemius regardless of the magnitude of load used in training. Furthermore, each of the calf muscles demonstrated robust hypertrophy, with the lateral gastrocnemius showing greater gains compared to the medial gastrocnemius and soleus. Both HEAVY and LIGHT training programs elicited similar hypertrophic increases in the triceps surae. Finally, isometric strength increases were similar between loading conditions.

Conclusions: The triceps surae muscles respond robustly to regimented exercise and measures of muscle hypertrophy and isometric strength appear independent of muscle fiber type composition. Moreover, the study provides further evidence that low-load training is a viable strategy to increase hypertrophy in different human muscles, with hypertrophic increases similar to that observed using heavy loads.

Hi Doc, that sounds really interesting but what is my key takeaway here? I know you did highlights but still for a stupid person like me.. I might have to read it again a couple of more times lol

 

[Silentlemon1011]

Damn yea sorry bud I did not reply faster. I missed your comment and proceeded to quoting Mountaindog and his video how he says that enhanced people's bodies process protein faster but you actually mentioned this already here! And yea tbh I always thought it might be the case and was not sure, but now I know it for certain...

Proteins, FASTER
And more effectively.

Gear doesnt turn 1g of protein in 2g muscle.

Mac gave me advice to up my protein a week or so ago, already gaining some more weight on this blast.

I was at 250g protein and it wasnt enough for me at 235
300g is better.

Wanna grow?
Gotta eat brother

 

[Clark Cooper]

Proteins, FASTER
And more effectively.

Gear doesnt turn 1g of protein in 2g muscle.

Mac gave me advice to up my protein a week or so ago, already gaining some more weight on this blast.

I was at 250g protein and it wasnt enough for me at 235
300g is better.

Wanna grow?
Gotta eat brother

Understood Today already had 140 grams of protein but chicken dinner is still ahead so I guess will make it up to 200 but I assume you are much heavier than me (I'm 175lbs) so your protein intake is bigger. Btw just ordered Hydrolized collagen with vitamin C powder. Cause I read it helps for tendons and joints. Hoping it will help my weak ass tendons not to get injured from dips so easily. Fingers crossed. I might make a new thread just to review it.

Mac gave me advice to up my protein a week or so ago, already gaining some more weight on this blast.

Well I am not surprised judging by his great physique!!! Good luck with your gains my man.

 

[cochino]

Understood Today already had 140 grams of protein but chicken dinner is still ahead so I guess will make it up to 200 but I assume you are much heavier than me (I'm 175lbs) so your protein intake is bigger. Btw just ordered Hydrolized collagen with vitamin C powder. Cause I read it helps for tendons and joints. Hoping it will help my weak ass tendons not to get injured from dips so easily. Fingers crossed. I might make a new thread just to review it.


Well I am not surprised judging by his great physique!!! Good luck with your gains my man.

Try and get at least 250 grams of protein. Don't forget about the carbs and fats. Can't build muscle without them either. Some people seem to focus solely on protein. Potatoes, oats, yams, rice etc. and fruits and vegetables as well. They contain the fiber you're going to need as well. If you can't get 30 grams of fiber in take a supplement. Fats in the form or your choice. Some healthy ones, olive oil, fish and nuts.

 

[Tmisatix]

I personally wouldn't do a 3 body a week training session for nothing more than maintenance. I train 6 days a week on nothing. Push/Legs/Pull/Push/Legs/Pull. On aas, I'd significantly increase my volume and maybe do more of a body part split. Always increase the intensity. High reps, low reps , heavy weight, dropsets, time under tension,etc. Go hard. Be sure to use good and proper form always

 

[eery]

Proteins, FASTER
And more effectively.

Gear doesnt turn 1g of protein in 2g muscle.

Mac gave me advice to up my protein a week or so ago, already gaining some more weight on this blast.

I was at 250g protein and it wasnt enough for me at 235
300g is better.

Wanna grow?
Gotta eat brother

You increased your calories by 200kcal, ofcourse you saw gains.

You could have increased those 200kcal from carbs or fats and probably had the same result.

Though, increasing protein seems to keep people leaner from what jose antonios protein overfeeding studies show, so theres some arguments to keeping your protein high at 3-4g/kg, especially if you use things that increase protein turnover or uptake. You could make arguments for AAS users getting away with less protein due to the AAS, but we as meatheads will always think more is better

 

[Lilarnie]

Ignore me

 

[Test_Subject]

“theres some arguments to keeping your protein high at 3-4g/kg” (there’s no laughing emoji for me to accurately ridicule this statement)... 4g per, lols!

3 - 4g/kg is 1.4 - 1.8g per lb, roughly.

Why is that so funny?

 

[Lilarnie]

3 - 4g/kg is 1.4 - 1.8g per lb, roughly.

Why is that so funny?

Ok then I’m the dumbass I Copied and paste but I read it for per lb.... shoot me now before I do it again

 

[Cashton]

Proteins, FASTER
And more effectively.

Gear doesnt turn 1g of protein in 2g muscle.

Mac gave me advice to up my protein a week or so ago, already gaining some more weight on this blast.

I was at 250g protein and it wasnt enough for me at 235
300g is better.

Wanna grow?
Gotta eat brother

I agree, I’m only about 190lbs and I’m eating 250-275g protein .

 

[Silentlemon1011]

You increased your calories by 200kcal, ofcourse you saw gains.

You could have increased those 200kcal from carbs or fats and probably had the same result.

Though, increasing protein seems to keep people leaner from what jose antonios protein overfeeding studies show, so theres some arguments to keeping your protein high at 3-4g/kg, especially if you use things that increase protein turnover or uptake. You could make arguments for AAS users getting away with less protein due to the AAS, but we as meatheads will always think more is better

Mostly agreed
But not always the case.
Specifically.when running tren, the nutrient partitioning is crazy.

My calories are alteady high and I'm in a surplus.

I brought my fats down to offset the protein intake calories.

And I'm putting in more mass,
I should have been a bit more specific, but I was just trying to prove an overall point to the OP about protein intake