This looks great
MESO-Rx
Anabolic Steroids
Hypertrophy Training. Does my training log look okay, or can it be improved?
- Thread starter Gigantic
- Start date
MR_Midas
Member
Bulgarian squats against the background of fatigue, they really tear my legs well 
Misterfister
New Member
That’s a lot of variety.
As long as it’s recoverable and you’re able to maintain a log of progress, I don’t see why it wouldn’t be a good routine though.
This might be a fun way to switch it up, and prioritize different body parts to varied degree (say for example you wanted to train a little more lower stuff)
Maybe split the days into two and select two from each section.
So maybe combine half the shoulder day with half the leg day.
Maybe another day chest and arms, etc so on and so forth.
I have zero recovery time with HGH, Test and NPP, so it’s great. But I think I’m gonna try and split the days into 2.
That is a heck of a lot of training if you are doing 3 sets of 12 for each plus warm up. I personally dont count sets or reps much and only train for an hour to 1 hour 15. But i have a tendancy to overtrain if i dont quit after an hour.
Some great exercises in there incrediblefast.
I actually switched it up by a lot since then.
Usually 5 sets of 10 for about 5-7 different exercises. I’m getting a lot from it.
Nice work. Less can be more with the right intensity. I think you have it covered. I know i always quote arnold but he said it is better to train 2 x 45 minutes a day than 1 x 1 and a half hours. But he had the time right.
MR_Midas
Member
The diary of training and condition is a good material where you can clearly analyze and identify errors.
malfeasance
Well-known Member
More calories, higher reps, more volume. Try 4 sets of 20 for squats. Squats, leg press, then hams: stiff leg deadlift (lower reps, 8-15), lying leg curl (if you can find one these days), seated leg curls, then finish with high rep leg extensions (25-30 reps), burn, burn, burn, pause at the top and squeeze.
Yes, this will be uncomfortable, but let us know if two months of that does not get you to 34"
If they have one of those chick machines that work the inner abductor (inside of your thighs), use it. Don't laugh. This machine really improves the appearance of legs on tall guys from the front, because if fills in that gap at the top that tall, thin guys get (and, no offense, but at 6'10" and 33" thighs, you are thin). Lay the seat as far back as it will go and work this in a higher range (15-20 reps) concentrating on that muscle you can feel on the inside of your thighs (if you sit up you hit this tendon thing up higher instead, not the same at all). You should see a visible difference in the mirror within a month if you are doing these right.
No, do not do this every day. Your legs should be shot for at least a couple of days.
Keep aiming for the 4 sets of 20, but keep increasing the weight as quickly as you can stand it and keep your reps up.
And get your carbs up (rice, oats, potatoes), you are a big guy and need a lot of food.
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malfeasance
Well-known Member
Lots of bodies have been built on bro splits, and I hear plenty of IFBB pros on podcasts discussing that they still use them.
I used a bro split to win a contest in 2020 (both off season and prep).
Nowadays I used more of a LPP (yep, legs first) with sometimes a separate arm day thrown in first (ALPP), just, well, because (LOL!). It does seem to save me some time, but I can't say it is x% more effective than the old fashioned bro-split.
I think both ways work, and it might not be bad to swap it up a little sometimes, just like we sometimes change rep ranges and volume for a while.
Sometimes I miss being a little skinny guy in high school when I could work the whole body, with squats, bench, deadlift, etc., all in one workout 3X a week, and grow . . . Nobody told me back then it gets harder and harder the bigger and older you get . . .
malfeasance
Well-known Member
Since we don't know your current level of development, we cannot answer. Most of us started doing exactly this (see my post above), and it worked great. At some point in your development, you will need more volume to keep adding size, and then you can't fit the whole workout into one session anymore. So you start splitting it up. The end of that was the bro split, but the trend has now been heading back toward a three day split (PPL) with more rest and less volume.
If you can gain on the 3x a week, it would be a huge time saver, but that won't last forever, and it probably will stop delivering size gains well before you reach your goals.
Thanks, this makes sense. I am definitely not after adding size. I am only trying to recover from osteoarthritis of the spine + tons of back pain. So far, so good.
I think after 16 weeks I'm just going to cut and cruise.
malfeasance
Well-known Member
Bro split and a recent super-heavy win in this log, just sayin'
thinksteroids.com
Palifter’s competition log
Hello everyone! I’ve been on the fence about committing to such a log but in the end, decided it was good for my own accountability and may even help others on the board. So here goes! I’m 29 y/o, I’ve done 4 shows and I’m currently 6 weeks out from my latest show. This is a regional/state...
thinksteroids.com
malfeasance
Well-known Member
Oh, wow. Ok. Probably disregard most of what I and everybody else wrote in this thread.
I hope your recovery goes well.
Jin23
Well-known Member
There should be absolutely no discussion whatsoever about the fact that bro splits are suboptimal. There are very little things that I am willing to state with such a certainty, but this has been studied ad nauseum and every educated coach, like for instance mike israetel, will just dismiss such a conversation as unnecessary time wasting. If somebody had success with it, that doesn't mean nothing in regards to the fact, that they would have better results with a more optimized mesocycle structure and periodization.
Also, a lot of bbers are fucking idots. No pun intended. It's just a fact people aren't smart and they're winning bc they are genetic freaks and have a very good working ethic/dedication and at the high level of bbing like mr.o, they have a fucking excellent chemist/coach.
You want to do bro split's, go ahead. I like designing mesocycles, volume manipulation, periodization manipulation, etc. Bro splits is something I did the first year I started training but soon researched far beyond that.
Respectfully, not discussing this further.
MR_Midas
Member
So in any case, everyone goes his own way and he has his own mistakes and successes. We are all individual and the technique of exercises, and the methodology, and pereodization should be individual.
This may sound weird, but I don’t have the same type of body as everyone else. My body doesn’t produce a lot of myostatin, and I do not lose gains.
I can get fat, but can also shred easily naturally while retaining muscle.
My muscles, which are pretty decent and not as good as many of you here, do not get smaller. Strength does, but I can always get it back quickly.
I find low weights and high volumes have been very successful for me.
Bro splits did great at helping me burn from 45% to 24% fat while putting on muscle. I may switch it up because on HGH I don’t have a lot of recovery time at all.
No days off?
sorry didn't notice suday was cardio only. Looks good.
Are you just trying to make the rest of us sick. Im just going to the shed to get a length of rope. Tie it round the balustrade and kick out my chair.
The rest if us are the opposite. If i take a week off i go back to newbe. If i didnt like you so much id say stfu. But i only wish you the best. You know that.
