MESO-Rx
Anabolic Steroids
Dual-factor Bodybuilding routine for Intermediate and Advanced lifters
- Thread starter weighted chinup
- Start date
weighted chinup
Well-known Member
I have. I use a similar lift selection. I advocate an even higher training frequency though and more periodization (DUP).
Yep. I love this style of training, and it's essentially what I did without knowing it minus the frequency. Glad to see some well educated and open minded people on this site, unlike /Fitness on Reddit ironically.
You see people talking about recovery so much, but realistically at an intermediate stage there's just no fucking way you recover unless you're doing a bro split, which is enjoyable but sub optimal.
Recover at 2x or 3x a week or more anyways. Deloads are powerful as you mention.
weighted chinup
Well-known Member
It will just slow down your bulk really, you won't get any measurable fat loss from reducing kcal for a single day, it will just slightly lower your overall surplus in the context of a week.
Unfortunately there really aren't a whole lot of tools out there aside from drugs for intermediate / advanced guys to improve body comp while going up in scale weight in a dramatic fashion.
I understand this can be frustrating to accept, my only recommendation would be to be realistic about expectations and progress when it comes to drug free lifting. This routine will work wonders for a drug free lifter due to it's use of high frequency and periodization techniques though, so again, don't stress, simply enjoy your training, life, and diet and you will be successful as a drug free lifter.
Thanks man, I'll be following your threads and all. Appreciate it.
weighted chinup
Well-known Member
Absolutely, in a routine like this direct front delt work is certainly not necessary. It has benefits for advanced bodybuilders when it comes to size but even then I only use it very sparingly. I've never been a fan of excessive volume for front delts / direct front delt work, it can make your physique look unbalanced if you don't know how to balance volume. Just get bigger rear delts and side delts and let your pressing handle your front delts.
Yep, creates poor posture. I noted how huge my rear Delts became from free weight rows last bulk, so I guess benching could do the work for the front Delts too. I'll probably actually double down on the rears like you said though. Also - do you arch the bench press?
c_natty
Member
@weighted chinup How would you alter this on/off gear? I'm assuming you'd probably add in more volume for weaker body parts while on and possibly focus more on the compound movements while cruising? Thanks
thecptnmorgan
Member
Starting this today!
SteroidsBro
Banned
No abs, op?
weighted chinup
Well-known Member
Throw it in man, 2-3x week is fine or even EOD.
Nothing crazy, 3-4 sets to failure of any of the following movements (pick one of the following and do 3-4 sets whenever you want to hit abs): leg raises, incline sit ups, decline leg raises, rope crunches.
weighted chinup
Well-known Member
Sorry for the late response man, but:
I wouldn't worry about scaling workload up on a blast, but the longer you do this training (think years) then I would consider the possibility of adding work sets.
Now as far as scaling the program down for cruise / being off...
There is something that can be changed to address this, but it isn't really specific to being on gear or being on cruise, but rather how you feel at any given time.
I would auto-regulate the following variable based on how you feel (and you might feel the need to do so on a blast or even cruise):
Accessory work.
If you're feeling worn out or don't have the time just do the main lifts, but make sure you're still getting in the accessory work a few times per week.
In theory this routine should work nicely even off cycle or on a cruise because of the scheduled deload.
As you know, there are times where you feel like shit on a blast and feel fucking great on a cruise, whenever you feel like shit just auto-regulate accessory work. I don't leave it specific to cruise/blast, just go by how you feel.
medicinemood
New Member
Hey thanks for this. I'm going to be trying this next month. i deloaded this week and have the whole next month off. Perfect, cuz I can dedicate time around this and nutrition. On last 5 weeks of cycle. It's crazy these are my favorite exercises.
I FS almost exclusively, gifted with a strong back for pull-ups and I think the inclines are just what I need. I just can't imagine the intensity though. Right now my 1rm for FS is 315-330, at 85% is 250 3x8. Sounds rough in my head. I really haven't gone above 5 reps in training for years. But I'm gonna give it a whirl, and see if it brings me gains. Will keep you updated.
So I guess my question is this: I feel like I have strength but not endurance. I'm gonna do what you said, taking as many sets as possible to get the work. You think it's ok to go RPE of 10 when doing them?
I FS almost exclusively, gifted with a strong back for pull-ups and I think the inclines are just what I need. I just can't imagine the intensity though. Right now my 1rm for FS is 315-330, at 85% is 250 3x8. Sounds rough in my head. I really haven't gone above 5 reps in training for years. But I'm gonna give it a whirl, and see if it brings me gains. Will keep you updated.
So I guess my question is this: I feel like I have strength but not endurance. I'm gonna do what you said, taking as many sets as possible to get the work. You think it's ok to go RPE of 10 when doing them?
Fungui
Member
First, I've been following this guide with a couple of small changes for 6 weeks and am loving it. Excellent results so far.
I ended up taking week 5 as a DELOAD week where I still performed all of the exercises but used minimal weight. I have had a nagging shoulder/groin injury for months and the DELOAD really helped.
My shoulder is great now, but when I hit above 80% on my squat I am having discomfort in my groin. Im thinking it would be best to swap squat out for a week or two. Outside of increasing the other leg exercises is there anything you would add in its place?
I ended up taking week 5 as a DELOAD week where I still performed all of the exercises but used minimal weight. I have had a nagging shoulder/groin injury for months and the DELOAD really helped.
My shoulder is great now, but when I hit above 80% on my squat I am having discomfort in my groin. Im thinking it would be best to swap squat out for a week or two. Outside of increasing the other leg exercises is there anything you would add in its place?
Just wanted to bump this. Some of the new guys around here could sure use this with a high protein diet right about now, instead of acting like the needle is going to fix all of their problems.
Oldschool
Member
Nice Bump
