weighted chinup
Well-known Member
That's fantastic to hear man. Glad the program has worked well for you!
MESO-Rx
Anabolic Steroids
Dual-factor Bodybuilding routine for Intermediate and Advanced lifters
- Thread starter weighted chinup
- Start date
That's fantastic to hear man. Glad the program has worked well for you!
weighted chinup
Well-known Member
Yes, that's fine. You can do all kinds of movements depending on where you need more development. Incline skull crushers are fine, so are EZ bar CGBP if you know how to keep tension on the tri's the whole time. If regular extensions aren't doing it then try adding a flex at the bottom, hard for 1-2 seconds.
jaymaximus
Pro
Im sure WC has his own views IRT program time. I say you need to give ANY program at least 4 months before really evaluating. I see so many people jump off after a few weeks when they dont get immediate results.
Good post
Sounds spot on. And thats why i havent squatted in over a week and plan on abit longer. Funny enough when i strap my wraps tight it goes away. I can squat. Then immediately regret it once i take em off. Its enough to make me worry alot so i stopped...for now
weighted chinup
Well-known Member
I generally advocate 6 months for a program to really shine or to become intimately familiar with all thing that are occurring underneath the hood of the program.
I think there is something to be said for planning your training cycles out for a year or so, maybe do a program like this for 6-8 months of the year and the other 4-6 months do a different style of bodybuilding training. Just to stay mentally fresh and all that. That's what I'm going to be doing moving forward. I make the majority of my strength gains early on whenever I do something different whether it be gear or training.
weighted chinup
Well-known Member
You'd be surprised how long you can deal with it during training with wraps on. That's not the issue, the real issue is when you try and function as a human being outside of the gym and bending down is a mammoth challenge and you have to ask other people to pick shit up for you.
Just do quads 1x a week but use high intensity techniques, drop sets, holds, etc. Use movements that don't exacerbate or hurt your knees.
This isn't ideal because the frequency blows but you will maintain size and maybe even improve a little. I don't like high frequency quads if you ain't squatting. But keep doing back legs / posterior chain stuff frequently.
Fuck that. Legs are out for now. Gonna take some time off very soon. Away from the gym entirely. Recharge the batteries. Alot has been accomplished the last 8 months and the trukk can only run full throttle so long before the radiator springs a leak. I aint getting paid for this and you know demands of life etc etc.
I aint afraid of losing anything i wont gain back in short time and surpass.
I aint afraid of losing anything i wont gain back in short time and surpass.
weighted chinup
Well-known Member
Even better lol. Strict time off is the ticket to not blowing something. One of the biggest guys I met in person doesn't even train or run anything the majority of the year due to work. He will run a cycle though and blow up and look great for a decent part of the year.
Im thinking about the same thing. Come down low for sexual function and do alot of fishin. Hangin with the fam. Stuff that this professional level training protocol doesnt allow me to enjoy. Its alot of eating alot of training alot alot alot of 18 hr days. So you know...
I dont think ill have any trouble covering the path already paved in short time. Then exceeding it. Sounds good right about now. Atm im actually really happy with where i stand. Strength and physique wise. A HELL of alot of ground to when i started cycling 2 yrs ago. Its like i ate the old me puked him up and ate him again.
Next will come the big push to a 495 FS and a 405 bent row. But not till im physically good and mentally ready
kap73
New Member
Thanks mate
Im going to start this routine and was just wondering, without calculating my exact 1RM would I be able to just find the weight that I can lift for 8 reps max on the 80% days, 5 reps max on the 85% days, etc? Also, for the other exercises such as leg extensions 3x10, tricep pressdown 3x15, should of being doing the max weight I can get 10 reps for leg extensions and 15 reps for tricep pressdowns?
D-max
Member
I just found weight I was comfortable with and could finish all 3 sets on at first. It won't hurt if you are a little light the first couple weeks. It'll get challenging very quickly. If I found something to be way too light, I'd just add extra to it the next week.
For my accessory work, I don't do max effort weights. I make it challenging, but after doing the core sets, there's not a ton of gas left in the tank. I try to really focus on form and getting a good squeeze on every rep.
I increase the core lift poundage every week, and try to increase the accessory lifts too, some I don't just based off how hard I felt they were previous week.
For my accessory work, I don't do max effort weights. I make it challenging, but after doing the core sets, there's not a ton of gas left in the tank. I try to really focus on form and getting a good squeeze on every rep.
I increase the core lift poundage every week, and try to increase the accessory lifts too, some I don't just based off how hard I felt they were previous week.
Alright thanks. Also, with the prone-y raises, how many reps do you go for and do you use weights?
D-max
Member
I don't use weights. I don't always do them either. When I do, I try to hold them for around 10-15 secs, and I'll do them until I get a good burn out of it, usually doesn't take long.
I may not be the best person for an answer on these.[emoji4]
Cool thanks again.
Bumping back to the top for all those asking for routine help...
weighted chinup
Well-known Member
You won't be inhibiting growth. Quite the opposite, MPS is going to stay very elevated throughout the training cycle instead of returning to baseline levels (which is what happens the longer you go without providing stimulus for a muscle). You push like this for 3-4 weeks (I currently advocate 3 weeks of training instead of the 4 I used to suggest when it came to deload frequency) and then take a week off to allow fatigue to drop and to give your body a much needed rest.
Most of the growth from the deload will come (indirectly) from the fatigue dissipation from when the deload is over, allowing you to lift more poundages than you were able to prior to the deload. It will certainly provide growth in an indirect way, and the mental benefits can't be stated enough.
It takes far more discipline to take time off for the benefit of a lifters progress than to continue pushing the entire time.
Yeah, I know MPS really only lasts roughly 24-48 hours, but I was wondering nonetheless.
That's how I did my last Upper lower split, twice weekly with a little too much volume and a deload about every 5th week.
Works well, but I can't wait to see how this works with high frequency.
weighted chinup
Well-known Member
On a related note, it's been a long time since I posted anything in this thread.
At this point I feel a large chunk of the regulars on Meso are aware of the benefits of an increased frequency when it comes to growth and when needed - how to apply proven methodologies to handle training variables.
Therefore I think this thread, routine, and discussion has been a great success. Once again, I appreciate everyone who gave this sorcery a try and was pleased with the results.
If people have the discipline to give a routine unlike anything they've run before an honest shot going out of their comfort zone for the benefit of their physique,performance, size, or whatever, then I suspect they will be do very well in whatever training endeavor they pursue.
At this point I feel a large chunk of the regulars on Meso are aware of the benefits of an increased frequency when it comes to growth and when needed - how to apply proven methodologies to handle training variables.
Therefore I think this thread, routine, and discussion has been a great success. Once again, I appreciate everyone who gave this sorcery a try and was pleased with the results.
If people have the discipline to give a routine unlike anything they've run before an honest shot going out of their comfort zone for the benefit of their physique,performance, size, or whatever, then I suspect they will be do very well in whatever training endeavor they pursue.
