MESO-Rx
Anabolic Steroids
Damn you threw in additional shoulder work? If I had to pick one area I didn't think this program neglected was shoulders. Goddam your doing some sort of bench variant ED. Some pulling movement ED and these are extremely dependent on strong shoulders and your doing extra shoulder work? Are you following the rep percentages properly? I have 0 left in me especially for shoulder work
Nah not really. 3 sets per isn't exactly strenuous. It's basically a whole body workout ED. Easily doable but better bring your guts on those 10 set days. The fatigue is part of the training regimen
Yea, I'm just doing 3x10 with a light weight tho. And I do it after the first 3 compound exercises. I'm definetly tired when I leave lol
that's why it's attractive to me...don't you feel better not walking around @280lbs?
Yes
I agree IT IS the way the program is designed. Also what it is designed for works very well. I've said this already. I like itI would say this is accurate.
I figure I should address the pump work subject and related because it's an important subject for bodybuilding routines. The following is somewhat unrelated but still somewhat related:
The pumps you get from the daily sessions will be decent / moderate, and depending on how accessory work is performed, in some cases can actually be really good. But you are correct, the pump work just isn't as intense as some might be used to.
It's just inherent to how the routine is setup, we're training these different movements in a single day and multiple muscle groups are being worked, but the guy who spends a whole session training his biceps is going to get much more intense pumps and sense of satisfaction in some regards. There is no disputing this, so I agree with you here.
However, the lifter who runs this routine will see more growth than the guy chasing the pump or flushing a single muscle with an assload of movements and single session volume, just because of how high the frequency is for muscle groups being worked (muscle protein synthesis will stay spiked very high throughout the whole week) and of course many other reasons (high weekly volume etc).
Anecdotally, something I have observed is that guys who spend a lot of time and volume on a single muscle group, probably aren't doing as much workload as we are on this program. On the daily, sure, but there sets probably aren't as intense as the sets we're doing on compounds on this routine, not to mention the frequency. The overall weekly volume / workload on this routine is probably a LOT higher than what most guys are doing or used to. It doesn't seem that way at times because the single sessions are actually manageable and the routine is sustainable, but in the context of an entire week, this workload is probably way higher.
The blood flow > growth theory has more or less been 'discredited' long ago by Soviet research (I have a paper on this one actually) in the sense that it is not as impactful as once thought. I'm not going to dismiss the pump as being a contributor to growth, but I think what we have on this routine is superior to chasing the pump, even for growth.
It was difficult to get adjusted to this at first but I prefer it now, the reason being because I like having a pump everywhere when I'm working out or finished working out instead of just one muscle group pumped and having everything else go flat. The guy who has a 'leg day' is going to get a much better lower body pump, but everything else is going to go flat that day. We don't have this problem, and I'm starting to prefer this to having one muscle crazy pumped and everything else flat.
If I figure out a way to make the accessory work more satisfying or to supply better pumps from it then I will post it, but a lot of it really just has to do with the variety of muscles being worked. Unavoidable, but still great for growth. I'm hoping the lifters running this program won't be bothered by this one over time once they see the excellent results they are getting.
Ya this is where I've been wondering to. But I can say this if you currently bench press 315 if you can do 405 you will be bigger then you were doing 315. I think it's relative to your genetics but getting stronger does make it more stress on the muscle causing it to grow if the form stays the same. I will say this much linear progression is required to gain muscle rather in reps or weight. I recently paused 405 on bench with a 5 sec negative. All I do is super sets and pump work usually pretty stokedI agree IT IS the way the program is designed. Also what it is designed for works very well. I've said this already. I like it
About the pump. Yes I've seen studies too. Probably the same ones you've seen. I've also seen studies about how HD training doesn't work. I've seen studies about how .8g/lb of protein is "sufficient". I've seen studies about rep ranges and volume and neurological stimulus to training etc etc. But what is missing from all these studies is the real world data. These studies are blown out of the water by guys like Mentzer, Yates and viator who grew 63 lbs of muscle in a month strictly on HD training long before Dorian "made it famous". Then that damn paper still tries to tell me HD training is a waste of time despite my experiences as well.
Then there's the studies saying .8g/lb of protein is the most any lifter needs to grow yet no top level lifter/bodybuilder uses this theory. And neither will i. So again real world experiences differ from what THEY tell us.
Then there's the pump aspect of lifting and it's followers are endless. It can't explain how Jay Cutler has 23" arms and "can't curl very much" in his own words. How he has used this method continuous his entire career. I don't even know where to begin here...every top bb uses volume training. I know some will point to Ronnie Coleman and say SEE YOUR WRONG. I urge them to look a little deeper. Ronnie has been preaching volume training adhering to the pump for a long long time. No one wants to see a video of him pumping it they wanna see him lifting big weights. Then there's arnold etc etc. I don't wanna bore you
My point is and I believe you know this is not everything can be measured by a study. And not everything has a simple explanation. No matter how many smart people try to attempt solid rules for muscle growth. What is just is and the pump training is fundamental to bodybuilders everywhere or at least it should be. But strength training should be also. No less of importance. But ultimately a BB shouldnt really care about 1 rpm. If the 1 rpm was the testament for ultimate size. PL's would be Mr. Olympias. But they're not. No matter how big their deadlift is
every week I add AT LEAST 10 lb to the previous recorded working set. Today I added 25 to my flat bench
