Yeah I've read all of Jim's work, forever is brilliant, and I love the 7th week protocol it adds a bit of variety to deloading, my personal favourite would be the training max test
MESO-Rx
Anabolic Steroids
How do you train?
- Thread starter NoScopeKen
- Start date
Maximus014
Member
I was doing my own variation that I made using the triumvirate and the off season templates from the powerlifting book, but just started 1000% awesome with the accessory circuits from beginner prep, as I am starting a new job and need to be in the gym less days as well as less time
So far I am really.liking it have only done day 1 so far, but the lower TM and circuit style accessory feels really good, and since I'm.cutting it's going to allow me to focus more on the cardio/conditioning that's needed
LiftAR
Member
This is the smartest training approach for an advance weight lifter imo. I also do meso cycles every 4-6 weeks which specializes different muscle groups and I rotate body parts each training cycle. It's great because when I do a training cycle which is specialized for arms or shoulders my bench press still increases when I only do 10 sets a week for chest cause of the carryover from the all tricep volume.
Triumvirate is a solid programme, very simple but it forces you to pick supplemental and accessorise exercises that give the most return for effort and cuts out the fluff, I haven't got around to running 1000% awesome (gotta love the name) but I like the look of it, hope it goes well bro
Maximus014
Member
Thanks! I never used to like pairing main lifts on the same day, but with the low TM, and the rotation of which lift is supplemental volume it definitely feels like it's very doable, I'm also doing this routine as I want to try building the monolith at some point, and feel this will get me ready for that setup, but with that amount of.volume I will need to be eating a lot so will be waiting until I'm finished cutting
Occasionally I have to cut back training to twice a week due to work , the main lifts I like to combine are deadlift and press one day then squat and bench the other, it's always worked well, by the way building the monolith is a beast!
JesterBOB
Member
Great feeling, now I understand.
Plate Smacker
Member
Rotate:
-DC Rest Pause style, progressive overload with logbook. I use various rest periods and "Myo Rep" style stuff as well.
This is high intensity as we know, lower volume. Honestly it's lazy man's style. It's good for bulking. Not so good for "conditioning". Which is why I will do a deload by rotating.....
-Higher rep pump work going for intense metabolic stress and burn/pump. Giant sets and supersets with some things.
This is for staying lean, and conditioned.
I slightly decrease cardio during this phase.
My cardio has always been steady state brisk walk for first 15 minutes, then 3 rotations of jog for 3 minutes, walk for 1 minute. Then slow walk 5 minutes. So about 32 minutes.
EVERY DAY... LIKE RELIGIOUSLY
-"Extra Sauce" added volume to what I'm trying to improve by loading an exercise with around 45%RM, and use a multi-timer app with 30 seconds of Work, 30 seconds of rest, 5 rotations. Get a nice pump.
Today was leg day, but have the EZ Curl bar loaded, and just did the Extra Sauce timed workout with reverse grip bicep curls.
Get a nice pump... just a touch of stimulation. Usually do it twice a day. Like when I go downstairs to piss. My gym is in my finished basement, so I just walk over there and knock it out.
Tomorrow will be Chest Supported row. The Extra Sauce is selected based off current split and schedule. It's not CNS heavy so not super limited on what I want to do.
Bringing up arms and upper back for next 3 months.
-DC Rest Pause style, progressive overload with logbook. I use various rest periods and "Myo Rep" style stuff as well.
This is high intensity as we know, lower volume. Honestly it's lazy man's style. It's good for bulking. Not so good for "conditioning". Which is why I will do a deload by rotating.....
-Higher rep pump work going for intense metabolic stress and burn/pump. Giant sets and supersets with some things.
This is for staying lean, and conditioned.
I slightly decrease cardio during this phase.
My cardio has always been steady state brisk walk for first 15 minutes, then 3 rotations of jog for 3 minutes, walk for 1 minute. Then slow walk 5 minutes. So about 32 minutes.
EVERY DAY... LIKE RELIGIOUSLY
-"Extra Sauce" added volume to what I'm trying to improve by loading an exercise with around 45%RM, and use a multi-timer app with 30 seconds of Work, 30 seconds of rest, 5 rotations. Get a nice pump.
Today was leg day, but have the EZ Curl bar loaded, and just did the Extra Sauce timed workout with reverse grip bicep curls.
Get a nice pump... just a touch of stimulation. Usually do it twice a day. Like when I go downstairs to piss. My gym is in my finished basement, so I just walk over there and knock it out.
Tomorrow will be Chest Supported row. The Extra Sauce is selected based off current split and schedule. It's not CNS heavy so not super limited on what I want to do.
Bringing up arms and upper back for next 3 months.
Last edited:
JesterBOB
Member
What is the goal of interval cardio in your case?
Plate Smacker
Member
It's not that I can't run the entire time. I'm just lazy. I also do about 5 miles of walking at work.
Let's just say it's a step up from ONLY doing steady state walking. It sounds less lazy that way.
JesterBOB
Member
As I understand you, I am also a lazy person. And before the illness, when it was lazy to walk, I switched to running and changed like that. And it seems like it's better to transfer the total duration.
Barny
Member
I train weights four times per week, two push and two pull sessions. I usually go for RPE and low volume, it seems to give me the best results in muscle growth whilst training for rugby, as I normally incorporate 4 cardio (anaerobic and aerobic) sessions in each week too.
JesterBOB
Member
Excellent program "two push and two pull" I progressed very well on it in my time.
malfeasance
Member
Legs are incorporated into push and pull?
JesterBOB
Member
I will answer for myself when I trained according to this program, but my legs were in training where push.
