Is that what built the bulk of your mass?
MESO-Rx
Anabolic Steroids
Bulking up blast
- Thread starter RzSco
- Start date
Test_Subject
Member
No. To be fair that was mostly a combination of DC, modified 5/3/1 and high intensity upper/lower.
I haven’t lost any muscle on this split, though. I just have to make sure to hit my leg sets hard because the volume is on the lower side.
So that isn’t how you grew. That’s my point. No one has built any large amount of muscle doing full body. It takes a lot less effort to maintain than it does to build.
DIET AND WEIGHT TRACKING
In a typical day of 3500 calories, around 1000 will be from skimmed milk, 500 from whey, 500 from complex carb snacks like oats, and 1500 from fairly balanced home cooked meals ("normal healthy people food"). Overall protein is around 250g per day.
I started at 3000 calories but it didn't give me any weight gain beyond the initial estrogenic water weight increase so I increased it to 3500. I weigh daily and take an average.
Relevant logs:
Day 0 - 82kg - 80cm waist - 3000 calories
Day 7 - 85kg - 81cm waist - 3000 calories
Day 14 - 85kg - 81cm waist - 3000 calories
Day 21 - 85.3kg - 83cm waist - 3500 calories (now)
ROUTINE
Chest / Shoulders+Triceps / Back+Biceps / Quads / Hams+Glutes / Abs
(bench) / (ohp) / (row) / (squat) / (ghr) / (leg raise)
Light weight warmup set. Then first set to failure around 12-20 reps, 30 second rest, set to failure, 30 second rest, third set to failure. Will be lucky to get two or three reps on the final set. Then a few minutes rest before next exercise. Static stretches at the end.
Monday / Wednesday / Friday. I don't feel like I'm still fatigued from the previous workout and the extra 2 days rest over the weekend for the monday workout doesn't correlate with a more successful monday workout.
As for splits, the way I see it the benefits/drawbacks are:
+ Longer recovery time (72h usually, or up to a week for body part split)
+ Less interference between exercises
+ Able to do more volume in each workout
- Less frequency (MPS returns to baseline after 48h?)
- Less time efficient
- Additional volume may not be of high quality
In a typical day of 3500 calories, around 1000 will be from skimmed milk, 500 from whey, 500 from complex carb snacks like oats, and 1500 from fairly balanced home cooked meals ("normal healthy people food"). Overall protein is around 250g per day.
I started at 3000 calories but it didn't give me any weight gain beyond the initial estrogenic water weight increase so I increased it to 3500. I weigh daily and take an average.
Relevant logs:
Day 0 - 82kg - 80cm waist - 3000 calories
Day 7 - 85kg - 81cm waist - 3000 calories
Day 14 - 85kg - 81cm waist - 3000 calories
Day 21 - 85.3kg - 83cm waist - 3500 calories (now)
ROUTINE
Chest / Shoulders+Triceps / Back+Biceps / Quads / Hams+Glutes / Abs
(bench) / (ohp) / (row) / (squat) / (ghr) / (leg raise)
Light weight warmup set. Then first set to failure around 12-20 reps, 30 second rest, set to failure, 30 second rest, third set to failure. Will be lucky to get two or three reps on the final set. Then a few minutes rest before next exercise. Static stretches at the end.
Monday / Wednesday / Friday. I don't feel like I'm still fatigued from the previous workout and the extra 2 days rest over the weekend for the monday workout doesn't correlate with a more successful monday workout.
As for splits, the way I see it the benefits/drawbacks are:
+ Longer recovery time (72h usually, or up to a week for body part split)
+ Less interference between exercises
+ Able to do more volume in each workout
- Less frequency (MPS returns to baseline after 48h?)
- Less time efficient
- Additional volume may not be of high quality
I think it's obviously a training issue and the only way to move forward is to experiment by routine hopping and make a comparison.
1. What would you guys say the shortest amount of time to stay on a routine to be able to make an assessment of its effectiveness would be?
2. l Is there any possiblity that some people could respond better to low dose of strong steroid (tren, ment, etc) than high dose of weak steroid (test, deca, primo etc) due to some broscience bullshit like not enough receptors and no upregulation is occuring for some reason?
1. What would you guys say the shortest amount of time to stay on a routine to be able to make an assessment of its effectiveness would be?
2. l Is there any possiblity that some people could respond better to low dose of strong steroid (tren, ment, etc) than high dose of weak steroid (test, deca, primo etc) due to some broscience bullshit like not enough receptors and no upregulation is occuring for some reason?
Cdave.aol
Banned
Don’t routine hop, it’s wasting gear and time. Just research and find the one that you think you can adhere to
Just do DC training and stick with it. Hey strong as fuck on each lift with decent form.
Stop using the scale. That’s one reason you’re getting fat. Use strength, recovery and body composition as your gauge. Stop chasing numbers. You really don’t know what you’re doing. Your log isn’t relevant.
I don’t even know what to say about your diet. List it all out. Weight and amounts. You don’t know what your calories or protein is. It’s called consistency
This is right.
Your eating 3500, for your body and your training intensity that is an amount of calories that will make you fat apparently.
Move more (cardio), or eat less.
If your getting fat and not stronger something is seriously fucked up (diet, training, or both). You may also be over trained and need a deload.
take a week off, find a better routine, fix your diet (less food).
Lol clueless as fuck and trying to give advice.
I can't even read that routine how you wrote it, list it like this
M Chest
T Back
W Legs
TH Delts
Fr Arms
S off
S off
That is a standard bro split and simple. Weekends off, throw in some cardio
Test_Subject
Member
Bro splits are pretty shit for beginners. You’re leaving a lot of gains on the table because the frequency is so low and you end up with a lot of junk volume.
A guy who is new to training doesn’t need 7 days of rest and 20+ sets for each body part to grow.
I like Creeping Death Pt2.
OP dm your protonmail account and I'll send it to you. RIP John Meadows
OP dm your protonmail account and I'll send it to you. RIP John Meadows
Cdave.aol
Banned
you hit arms on chest and back day. on arms day, throw in an UH row or dips to hit chest and back one more time. 2x for mrs parts
throw in some sets for tri on back day, bi on chest day, now frequency is 3x for those parts. I prefer low volume 8-10 sets per part, 15 sets max per workout.
Cdave.aol
Banned
Dumb
Should I diet on 500 calorie deficit or 1k, and how to make my legs stop hurting after I ride a bike?
Cdave.aol
Banned
Test_Subject
Member
I mean, that will work, but if you’re shifting work around to increase the frequency it’s not really a true bro split, anymore.
IMO, the best split for a beginner is upper/lower. It allows for good frequency while also maintaining intensity. It’s also a super easy split to program.
NovaFlex
Well-known Member
Can 100% attest to this. I do 10-12 sets normally for a body part, unless I’m focusing on that particular part…But I train beyond failure a lot, with high intensity. My chest and Tri’s are still sore today, from Monday, and that was only 10 working sets each.
