rebornmuscles
Member
I agree 6 to 10 isn't optimal bro I never said the contrary but you can do in low reps 1 to 8 and in high reps range 15 to 20 reps
MESO-Rx
Anabolic Steroids
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- Thread starter CamCamthePowerMan
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Liter O' Test
Member
your workout sucks, bad.
cable presses?
high reps and strange isolation exercises?
such high reps?
20-30 hacksquat twice with some isolation afterwards?
you're doing endurance training at that point.
I think you are just fatiguing the muscle without any intensity
you aren't not growing because you don't have enough gear
I don't think it is your diet either really, but you are doing like high reps while having a low carb intake, so I'm guessing you are flat all the time and not growing or able to put intensity into your sets. I don't know oz rice measurements.
I think you give your body some CNS rest, someone said you train for hours everyday. Recover your CNS and do heavy ass regular movements, no single arm shit, your goal is to get stronger and you need to go heavier to do this.
I'm guessing you focus too much on "feel" and "control" and aren't actually tearing up muscle. You need to be fresh to put effort into each set instead of looking at it like cumulative damage, like instead of focusing on number of sets or reps, you need to focus on your weight to grunt ratio.
IMO, instead of a 3 day repeat, try splitting it into something like back/off/chest/legs/arms/off and start getting used to lifting heavier and pushing yourself, don't worry so much about form, put the heavy tension on the muscle is the goal. start lifting like a meathead but dont hurt yourself.
hold some heavy ass weight on a supported tbar row , stretch it out, hold it, get it up for a few reps (with straps), then hold it contracted, not even at the top of the movement where you might lose activation, just put that tension on the muscle however feels best, don't give up until your shoulders are about to be pulled off with the weight.
For example, I cheat row all the time lately, but I can use a lot more weight and my back is sore and fatigued from my spine erectors up to my head, because I've overloaded the entire back of my torso.
I don't see arms in here either..
this is all just my opinion. I haven't gone over 12 reps in my life and I should try it but I just can't see any regular relatively beginner making gains trying to get from 17 reps to 20 reps on single arm pull downs.
absolutely no growth hormone
cable presses?
high reps and strange isolation exercises?
such high reps?
20-30 hacksquat twice with some isolation afterwards?
you're doing endurance training at that point.
I think you are just fatiguing the muscle without any intensity
you aren't not growing because you don't have enough gear
I don't think it is your diet either really, but you are doing like high reps while having a low carb intake, so I'm guessing you are flat all the time and not growing or able to put intensity into your sets. I don't know oz rice measurements.
I think you give your body some CNS rest, someone said you train for hours everyday. Recover your CNS and do heavy ass regular movements, no single arm shit, your goal is to get stronger and you need to go heavier to do this.
I'm guessing you focus too much on "feel" and "control" and aren't actually tearing up muscle. You need to be fresh to put effort into each set instead of looking at it like cumulative damage, like instead of focusing on number of sets or reps, you need to focus on your weight to grunt ratio.
IMO, instead of a 3 day repeat, try splitting it into something like back/off/chest/legs/arms/off and start getting used to lifting heavier and pushing yourself, don't worry so much about form, put the heavy tension on the muscle is the goal. start lifting like a meathead but dont hurt yourself.
hold some heavy ass weight on a supported tbar row , stretch it out, hold it, get it up for a few reps (with straps), then hold it contracted, not even at the top of the movement where you might lose activation, just put that tension on the muscle however feels best, don't give up until your shoulders are about to be pulled off with the weight.
For example, I cheat row all the time lately, but I can use a lot more weight and my back is sore and fatigued from my spine erectors up to my head, because I've overloaded the entire back of my torso.
I don't see arms in here either..
this is all just my opinion. I haven't gone over 12 reps in my life and I should try it but I just can't see any regular relatively beginner making gains trying to get from 17 reps to 20 reps on single arm pull downs.
absolutely no growth hormone
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Liter O' Test
Member
If you don't mind me asking, what region of the world do your genetics come from?
Astartes
Well-known Member
Apologize then. My assumption was you wouldn’t recommend what you viewed as sub optimal routines.
Astartes
Well-known Member
USA. Mutt mix of Nordic, Polish, British, Irish
rebornmuscles
Member
It's just in his case, like he do the same routine without result something have to change or maybe just try but no I don't have a strict mind we learn everyday
Astartes
Well-known Member
Understood. He needs some serious routine help.
Ultimately what matters is effort and increasing weight over time. If you’re not trying to increase reps and or weight each session then you’re doing it wrong, if you ask me. Also the stuff you wrote about being shoulder dominant, etc etc, none of that matters until you’re big. Do more basic compound exercises, focus on getting strong. Stop doing fluff work with cables.
dinfar1337
New Member
I so much agree with everything you said but i dont know this ounce shit either. Ik 300 grams of protein is like 1000-1500 calories and since he is getting 3500-4000 calories i wouldnt assume he has a low carb intake
dinfar1337
New Member
Yeah 6 ounces is like 170g of Rice. Which he gets like 3 times Daily plus a million ounces of potatoes.
Liter O' Test
Member
to be honest i kind of skimmed the diet because of the 30 rep hacksquats lol
Slowww
Well-known Member
6-10 is fine for growth
I’ve also competed in PL and have not come to the same conclusion at all . Many coaches and other athletes including very good lifters and body builders would totally disagree with the claim that 6-10 reps is bad.
People don’t only grow on 20 reps and it’s certainly not a waste of time for body building.
Should you do 6-10 reps on all exercises?
No definitely not.
Would many people benefit from this rep range in a body building program.
Yes absolutely. Are 6-10 rep sets a useful tool for a bodybuilder. I don’t see why they wouldn’t be.
Slowww
Well-known Member
I’m not trying to be rude but if you have tried four years and haven’t figured it out yet, just get a reputable coach who is hands on and willing to answer questions to take you step by step. if you can’t put it together with all the info available you might need some serious help. There is no shame in hiring someone to help you achieve your goal. Your programming seems way off, and while that is probably the main culprit you might need someone to help reel you in with the drugs too because thinking “man I can’t make gains on a decent cycle, I need orals and tren” is a really slippery slope. You can’t fix the lack of results with drugs if you haven’t found the cause of your problem. They aren’t magic unless you do everything right, which you aren’t.
dinfar1337
New Member
yeah i read through it all already, nutrients is over capacitated, anabolics is over capacitated, and training is over capacitated. thats why i suggested a deload and lowering reps, with high food intake and anabolic intake even with higher reps he should get stronger so either he is overfatigued or have a muscle wasting disease or diabetes. ive been on tren for couple of cycles now and i can tell you as much i can skip gym for a week and eat like a pig and ill still get significantly stronger from week 4-10 every single day. tren is very strong tho so ive seen best results cycling on it for 10 weeks and taking 10 weeks of cruising on trt. even if his training sucks with such anabolics you should only grow and become stronger
aliikamz
New Member
I think everyone's got a valid point pro. Theres more than 1 way to skin a cat but the base structure will always be intesity and diet. At this point if you're willing to splash out on gear and you've gotten no results after 4 years, you're better off just forking a bit of cash out on a coach. Even if it's for 6 months just get yourself on the right track so he can help you dial in your diet and workouts and set you up with an idea. Trying to wing it with no clue and even less results is like pissing in the wind.
malfeasance
Well-known Member
Black90tsi
New Member
Going to ask a stupid question here. But do you actually keep track of your workouts? Sets, weight and reps of everything? Then next week you check what you did last week and make sure you match or exceed those numbers this week? Working until failure is fine. But if you're not making sure you keep exceeding what you've done you'll never progress.
I've found i make way more progress doing a 4 day upper lower split focusing on heavy compound movements than i ever did with a 6 day per week PPL split.
I've found i make way more progress doing a 4 day upper lower split focusing on heavy compound movements than i ever did with a 6 day per week PPL split.
200+ mg Superdrol? Good luck with that
malfeasance
Well-known Member
Next time you are on cycle try three weeks of 10-15 reps for some exercises and 15-20 for heavy compound leg exercises like leg press and see what happens. Of course, progressive overload, keep pushing that weight heavier once you hit your target reps, keep adding reps when you can't add weight, and so on and so forth.
You might find it works for you. If not, you can always start the fourth week with a slightly heavier weight to get you down under 12 reps again. At least you will know.
You might find that you grow quickly just because it is so different from how you have done training for your entire life. It will be like a brand new stimulus for your body. It is a very uncomfortable stimulus, though. Fair warning. Reps 17, 18, and 19 on the leg press are very uncomfortable if you are using heavy weight. And you really, really, won't want to do the next set. Push through. You may find you love what you see in the mirror a month later.
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Grey Spartan
Member
^^^^^ This ^^^^^
Once I switched to this my gains shot through the roof. I am an old school gym-bro who HAD the same old school mentality. Lift heavy, lift hard and keep the reps under12.
The knowledge and help you are getting in this thread needs to be pinned to the top of the Steroid Forum. This thread right here is what I think MESO is all about.
