Gbro
New Member
Fair enough!
MESO-Rx
Anabolic Steroids
Bulk aftermath - complete failure!
- Thread starter RzSco
- Start date
5 sets to failure (stuck trying hard and not moving half way through a rep, maybe the first set will be 10 reps and the last one 5) for each muscle group not enough to cause damage? Twice a week?
The intensity is already pretty much as high as it can go. Zero RIR for every set.
I've read that the optimal training frequency is 2x per week per muscle group, which is what I do at the moment.
So what now? Two options really...
1. Increase the intensity even further by going beyond failure using drop sets until my muscles are so fucked that I can't move anything. This is a bit like the GBR posted above which uses 4 heavy compound sets and then 3 lighter isolation sets (currently I don't do isolation work, just the heavy sets).
2. Increase the volume by using recovery periods that are shorter than is generally recommended: working the same muscle once a day or even twice a day just to be able to get more weekly volume in.
I'm still tempted to blame genetics and sedentary adolescence though. Why do others get to 140kg squats and 100kg bench quite easily on 5x5s natty while I got permanently stuck and unable to progress at half that WITH gear and a calorie surplus.
Gbro
New Member
Just five sets per muscle group? Like fice sets of bench press? That's not enough.
malfeasance
Member
You are stuck with a 110 pound bench and a 156 pound squat after doing steroids and eating a calorie surplus?
I think you may need to have an experienced eye look at your training and what that calorie surplus consists of. It is not the steroids.
Formsh1ft
Member
One exercise per muscle group isn't going to cut it.
You're missing a third option: actually follow a bodybuilding training regimen with 3-4 exercises for smaller muscle groups (arms, chest, delts) and 4-5 exercises for larger muscle groups (legs, back).
Dude u need a whole fuvking split change
So u do 5 sets of a muscle twice a week?
Ur recovery is too high and ur volume is too low
Biceps I slack on cuz I get lazy. It’s 4x9 barbell curl
3x10-13 dumbell curl
3x13 hammer curl
10 sets
That’s 20 sets per week
It would b easier to just give up a goddamn split than try to fix this mess.
Here’s mine take from it what u want
Chest bis/legs/shoulders tris/ back repeat
Chest bis
Flat bench 4x8
1x dropset amrap
Flys 4x12-15
Incline machine 3x8-13
Dips 3x13-15
Biceps
Barbell
3x9
Dumbell
3x10-13
Hammer
2-3x10-13
Is it perfect? No I’d it best I’ve done so far? Yes.
I didn’t put down my blood flow or warmup sets which typically occur at first exercise to get muscle pumped. I find if I get pumped once it stays pumped if I try that shit on multiple exercises I burn glycogen and lose pump. That’s not important though
This is the perfect amount of volume, intensity recovery for me at the moment.
Not in gym past like 1:20 idk new time since changing rest times from 3 to 2-230
I recover perfect by next workout
Muscles are pretty fatigued by the end
Exercises are kept track of and easier to overload
Everything is taken into account
These dashes on my rep numbers? When I hit all sets for the highest reps it’s overload time
All this shit mattees
Ya ain’t gonna go in the gym and do 5 sets of bench twice a week and grow.
U don’t even need days off with ur routine.
I don’t even take days off with mine
Here’s mine take from it what u want
Chest bis/legs/shoulders tris/ back repeat
Chest bis
Flat bench 4x8
1x dropset amrap
Flys 4x12-15
Incline machine 3x8-13
Dips 3x13-15
Biceps
Barbell
3x9
Dumbell
3x10-13
Hammer
2-3x10-13
Is it perfect? No I’d it best I’ve done so far? Yes.
I didn’t put down my blood flow or warmup sets which typically occur at first exercise to get muscle pumped. I find if I get pumped once it stays pumped if I try that shit on multiple exercises I burn glycogen and lose pump. That’s not important though
This is the perfect amount of volume, intensity recovery for me at the moment.
Not in gym past like 1:20 idk new time since changing rest times from 3 to 2-230
I recover perfect by next workout
Muscles are pretty fatigued by the end
Exercises are kept track of and easier to overload
Everything is taken into account
These dashes on my rep numbers? When I hit all sets for the highest reps it’s overload time
All this shit mattees
Ya ain’t gonna go in the gym and do 5 sets of bench twice a week and grow.
U don’t even need days off with ur routine.
I don’t even take days off with mine
Last edited:
malfeasance
Member
You've had two guys who compete ask you for this.
I assume you are a beginner from some of the things you posted. Being a beginner, you can make some awe inspiring progress if you figure out what you are doing, but nobody can give you any good advice with the information you have provided so far.
Post up your diet. Post up your workout. A training video would be great. Show us how you do squats.
eery
Member
Working harder isnt always the solution, work smarter.
Ok, let's focus on one functional group (pull) to keep things simple.
Today, I did 5 sets of barbell rows to failure (8, 5, 3, 2, 1) then another 8 drop sets each of lighter weight dumbbell rows, and curls. By the end of this I was physically unable to do the latter exercises for 5 reps with 5kg showing that both lats and biceps were completely exhausted and only had aerobic strength left. I focused on correct form and a 3-0-3 tempo.
I didn't really get a pump, I was shaking a lot afterwards, and so far I don't feel sore at all. I seem to be severely lacking work capacity based on how quickly my row reps dropped, probably due to having about a 1500 calories deficit.
I think my problem might be that I use bulking routines to cut and cutting routines to bulk...
Today, I did 5 sets of barbell rows to failure (8, 5, 3, 2, 1) then another 8 drop sets each of lighter weight dumbbell rows, and curls. By the end of this I was physically unable to do the latter exercises for 5 reps with 5kg showing that both lats and biceps were completely exhausted and only had aerobic strength left. I focused on correct form and a 3-0-3 tempo.
I didn't really get a pump, I was shaking a lot afterwards, and so far I don't feel sore at all. I seem to be severely lacking work capacity based on how quickly my row reps dropped, probably due to having about a 1500 calories deficit.
I think my problem might be that I use bulking routines to cut and cutting routines to bulk...
Test_Subject
New Member
Hire a coach dude. You’re doing something, or multiple things, horribly wrong.
I don’t mean that in a mean way. I mean it in a helpful way.
I don’t mean that in a mean way. I mean it in a helpful way.
Gbro
New Member
If your reps dropped off that fast, you started with too high of a weight. Keep your ego out of it and focus on form.
Is that it? I do 5 different exercises for one muscle. You should be doing more reps. Hypertrophy is 6-12 reps at an Intesity no higher then 82% 1 RM
You should be doing something like 12 reps first set 60% 1 RM, 10 reps 65% 1RM, 10 reps 65% 1 RM, 8 reps 70% 1 RM, 8 reps 75 % 1 RM, 80% 1 RM reps to failure. This is just a vague guestimate. To give an idea for hypertropy.
When you hit 5 reps and below, you are trying to gain stength, so there is not as much muscle growth.
Ironman 580
Banned
Where do u guys come up with this shit-reps- percentages-hypertrophy??qay overcomplicating things - just workout man - Fget this technical silly fancy word shit
All Nats McGee
Member
For the first time I actually agree with you lol
Changing your workout will have little impact compared to diet, genetics and drugs.
Test_Subject
New Member
Blaming genetics is a cop out.
Bad genetics might give you horrible bicep insertions or a weak chest or whatever, but it’s not going to prevent you from making gains, especially while on AAS.
If you’re trying for a pro card, sure, genetics might fuck you. If you’re trying to go from DYEL to jacked? No — you’re doing it wrong if you can’t make gains.
Bad genetics might give you horrible bicep insertions or a weak chest or whatever, but it’s not going to prevent you from making gains, especially while on AAS.
If you’re trying for a pro card, sure, genetics might fuck you. If you’re trying to go from DYEL to jacked? No — you’re doing it wrong if you can’t make gains.
I learned it in my neuromuscular and phisiology class when getting my degree in exercise science. As that is the best way i could explain a set scheme while not showing someone in person.
As he clearly has no idea what hes doing. So telling him to just “workout”, when its clearly not working for him, doesnt work. Or else he would get it
So just telling him to just workout? When he has been “working out” and has got no where.
Usually its not necesary but whatever hes doing isnt working. He should indeed get a personal trainer or a coach.
Bro your workout routine is not aligned with your goals. There's nothing wrong with trying different things, that's one of the ways that we learn. Once in a while experiment and then reflect over the results.
But your way isn't working.
Either try a basic program that doesn't require extreme mind / muscle connection and high risk of injury, or hire a coach. To save money, you can pay for a one-off meal plan and tailored program. Even better pay for ongoing weekly follow up to identify and correct your weaknesses. Your progress will be dramatically better.
There's a ton of hypertrophy programs out there. Just pick one aligned with your goal of bodybuilding, not powerlifting or crossfit or whatever. E.g. standard upper/lower, push/pull/legs. For example Lyle Mcdonald GBR shows exercise templates.
Your reps drop for many reasons, including not enough rest time between sets and very low calories.
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