Simply Shredding!

[Live_Evil]

The amount gear hes on he could stay home and watch TV and gain more muscle than natty training 6x a week.

The Hypertrophy Training Guide Central Hub -- Great reference here. They cover maximum sets per session, and individual MRV's per muscle group.

These guys are PHD's that have trained multiple world champions, and work with enhanced athletes as well as natties.

 

[Live_Evil]

I can't understand since right now I can only train three times a week, when good, and I'm doing an Upper Lower split (so I hit each muscle 1.5 times per week, 3 times every two weeks instead of 4.) Oh and I'm also trying to find what is the maximum number of sets total you can do in a workout, as a general rule of thumb. Maybe I will try to start from 20 sets per workout and increase by 3-5 per workout for a total of 9-15 per week.

Also wanted to say, the upper lower split can be modified to basically the same results and frequency as full body. For example, upper body on Mon, Wed, and Fri, with lower on Tues, Thurs, and Sat. Alot of guys do that to great effect. I'm pretty sure that's what Dr Eric Helms is doing currently.

 

[meistugh]

Interesting, the first week I hit legs with high intensity and high volume I was sore for the entire week, though my strength increased for the next week. I also noticed improvement in my bench and most other lifts. Though, I understand what you mean by adding too much weight while on gear while being unconditioned and out of the game for a while. I'm not trying to set any PR's by any means. I am pretty cautious as I've had injuries in the past and I always try to use good form with moderate to heavy weight.

I took a decent while off due to life circumstances and having a child etc. To be fair, this is the first I'm really putting effort into building muscle and doing bodybuilding. My background comes from ice hockey and Muay Thai. HIIT 2x a day 6 days a week. I used to be shredded but at my age it's easy to get out of shape when not doing anything and eating like crap. You can assume, based on my split, that what I'm doing is lazy all you want, but I challenge you to come workout with me. Every time I train I just about puke and can barely drive home due to agony and pain I put myself through. That comes from my fighter background. That being said, I'm sure there are other ways to progress in bodybuilding for hypertrophy and strength gains that are better than what I'm doing now, but I'm in a deficit and I'm not growing just trying to maintain and keep my muscles stimulated. Higher gear makes me feel godly and I monitor side effects. Also I DGAF what anyone says, especially those trying to "look out" or nanny me on gear usage because the fuck does anyone really know about my body or health to begin with. That being said, I'm not trying to come off as being a dick or ungrateful as you've given solid insight and some vague advice on what's "better" and "proper", but calling me lazy is kind of ridiculous when you don't even know me. So, take the time to post elsewhere, or go fuck off in someone elses log for all I care.

 

[meistugh]

Orange juice, Banana, Frozen Blueberries, Cinnamon, Whey!

 

[meistugh]

I'm not really keen on the science. I couldn't possibly hit quads twice a week with the intensity that I put into each workout. Squats, Hacks, Leg Press, Extensions, Lunges. My Legs are torched and take time to recover from that amount of volume and intensity. I can recover enough for hamstrings later on, but honestly it sounds like your full body split is more lazy and hippie oriented than anything I've outlined and execute. Please stop posting scientific garbage in my log.

 

[meistugh]

 

[Live_Evil]

I'm not really keen on the science. I couldn't possibly hit quads twice a week with the intensity that I put into each workout. Squats, Hacks, Leg Press, Extensions, Lunges. My Legs are torched and take time to recover from that amount of volume and intensity. I can recover enough for hamstrings later on, but honestly it sounds like your full body split is more lazy and hippie oriented than anything I've outlined and execute. Please stop posting scientific garbage in my log.

It seems that way until you actually do it. Granted, "training quads" isn't the same thing (in terms of intensity) as squatting. You probably don't want any higher than 20 sets per week of actual squats. But your legs will not be as sore if you just force yourself to work them repeatedly.

"Scientific garbage" -- Lol! Science isn't garbage buddy.

Muscles do not grow any longer than 48 hours after training stimuli. You're missing 5 days of potential muscle growth by employing that shitty 90's bro split. They're also fully healed after 48 hours. DOMS is not indicative of growth, healing, or anything remotely useful.

If you only squatted 5x5 3 times a week and added 5 lbs every session, you'd get far more hypertrophy, actually end up with good squat form (which I guarantee you don't have now), and get stronger in two weeks than you will through out your entire cycle. BTW, quads are mostly comprised of fast twitch muscle fibers, so they respond better to lower reps than higher reps. Blasting all of those random exercises at high reps is just silly.

I guarantee you're that guy squatting 165 lbs with his buddy, in a hoody, with your Beats by Dre on, and glancing sidelong at the 150 lbs kid doing 365 for paused reps after he waits on you to finish up. The funny thing is he's probably natty.

And this is where I find the mentality of someone like you hilarious: You're willing to risk your health with less than intelligent use of AAS, but you aren't willing to work hard in the gym. So many steroid users look like shit, because they never learn how to actually train before cycling.

Do what you want man, but science isn't garbage. And in 3 years when you've failed to maintain the bodybuilding lifestyle (and don't even have a cumulative total of 1 year in the gym), I'm sure you'll do a similar cycle, while guys that take it seriously won't even need to.

 

[Ferenor]

I NEVER said I blasted all those exercises at high reps. You really have a low reading comprehension. It's not like you inquired about my training you just come in here to jump on your soap box and criticize and judge me. How old are you? Jesus go fuck yourself.

I'm not taking the time to explain how my intensity varies and my sets change based on which exercise I'm doing. My rep ranges change, the type of set I'm doing (pyramid, straight set, cluster etc), they all change depending on what I'm doing. So please get off my fucking balls and make your own goddamn thread about "the best way to train for hypertrophy". Fuck man.

Chill mate Tren & hunger are high today eheh I can understand your view but he was just saying his opinion, I guess nobody is forcing you to do anything just trying to help

 

[Logan44551]

I decided to hit chest today even though it was an off day. I split it from arms and did 2 exercises with a few working sets just to do something. Just needed gym time.

PWO Shake, with carbs.

View attachment 145792

View attachment 145793

What all goes in there?

 

[meistugh]

16 oz OJ (no sugar added)
170g frozen blueberries
1 banana
2 scoops unflavored whey
cinnamon to taste

 

[meistugh]

I'm still amazed how you can assume so much. I don't work hard in the gym?

I'm a huge masochist, there's no way I leave the gym unless I'm physically ill. I'm the guy who has a hoodie on drenched in sweat, spitting cusses and throwing weights around between sets. I'm the guy who between sets is shadow boxing in the corner never letting my heart rate clam down. I'm the guy in the gym who wants to feel pain and will do anything to make sure that every problem I've had in life and every ounce of anger I have is used during my training session. I'm the guy who isn't approachable in the gym because you don't want to get in his way because of the sheer look of agony on his face when you see him. Who gives a fuck how many times a week I train a body part? You think that equals being lazy or not working hard? You're on another planet if you think you can come into this log thread and spout your bullshit judgements based on your opinion of training frequency. You don't know me, and you better pray you never do.

 

[meistugh]

I don't need to prove myself to anyone here, this is a public log so I can keep a record and so if someone wants to come along for the ride they can see everything I'm doing. Results will be posted, and I'm documenting everything as thoroughly as possible so there's no fuckery.

I don't see anyone else eating perfect AND documenting it. Anyone?

There's probably a lot of guys who are militant and train and eat like machines, but its' not being publicly documented that I can see.

Judge and hate all you want, throw in your 2 cents on what you think is better or proper or better, IDGAF it's freedom of speech here.

I guess we'll see at the end of this thing won't we. We'll see what kind of results I get, and even then if they're decent results, I'm sure you'll still spout your know-it-all BS. "Oh if you only did what I SAID, you'd have lost an extra 5lbs. Oh you did too many AAS you're going to die, you're lucky your alive." Etc.

Seriously it gets old but I'll deal with it all. I'm doing this for myself and no one can take away that motivation. I'm hard headed as fuck no one will budge me. Say what you will, it means nothing to me. The only thing that matters is eating, training and waking up everyday and putting in 100% effort. That's more than most people can attest to.

So, basically fuck off if you've got nothing positive to add.

 

[meistugh]

 

[meistugh]

Fuck people.

 

[meistugh]

Honestly if I wanted to just get shredded I'd go back to Muay Thai. I wanted to give this BBing thing a try but I know I'm not going to be building muscle while I'm cutting and in such a sever deficit.

This is supposed to be an experiment for when I want to bulk up, then cut again for a future date possible a competition.

Honestly there's so many pompous self righteous people in this sport who think they know what's best. Look at all the different training methods used for the past 5 decades in the sport. Some scientific, some brute force crazy, some more form focused. Every method is so different and yet there are some great results that come from them all. Honestly why can't people just stay in their own lane and observe without needing to be needed.

You just mad because I'm not groveling and taking your advice on training. I don't need you and never will. You're not helping and you're just an annoyance. Just like most people. Go fuck yourself.

 

[Live_Evil]

I don't need to prove myself to anyone here, this is a public log so I can keep a record and so if someone wants to come along for the ride they can see everything I'm doing. Results will be posted, and I'm documenting everything as thoroughly as possible so there's no fuckery.

I don't see anyone else eating perfect AND documenting it. Anyone?

There's probably a lot of guys who are militant and train and eat like machines, but its' not being publicly documented that I can see.

Judge and hate all you want, throw in your 2 cents on what you think is better or proper or better, IDGAF it's freedom of speech here.

I guess we'll see at the end of this thing won't we. We'll see what kind of results I get, and even then if they're decent results, I'm sure you'll still spout your know-it-all BS. "Oh if you only did what I SAID, you'd have lost an extra 5lbs. Oh you did too many AAS you're going to die, you're lucky your alive." Etc.

Seriously it gets old but I'll deal with it all. I'm doing this for myself and no one can take away that motivation. I'm hard headed as fuck no one will budge me. Say what you will, it means nothing to me. The only thing that matters is eating, training and waking up everyday and putting in 100% effort. That's more than most people can attest to.

So, basically fuck off if you've got nothing positive to add.

I'm not saying my opinion, I'm talking study-backed science. According to the science, you could simply split your current volume over 3 sessions in a week, and you'd still grow faster than cramming it all into a single day. Muscles do not grow from hypertrophy inducing stimuli for any longer than 48 hours, regardless of intensity or volume.

Emotional sensitivity is not a good thing while browsing an online forum, and I'm not anywhere close to one of the trolls that love getting reactions out of people here. I don't even post unless I know the science relating to the subject.

My initial post was certainly meant to help, which is why I also brought up the potential MK use. In fact, if you do end up employing MK, I probably have a good amount of advice to offer in that realm, and I have a few studies on hand to cite. I'd be willing to offer some help if need be.

Granted, I do end up being overly judgmental of people who seem to go balls deep into the world of AAS, without proper training or nutrition, and that's certainly something I need to work on.

It's certainly possible that you work your ass off in the gym, but the bro split is certainly the easiest route in terms of effort per session. Working a single muscle group once per week is just cake, and quite suboptimal. Comparatively, you might work harder than any other bro split proponent in the world, but that's still easier than the laziest full body proponent.

Notice how I prefaced and suffixed my OP, I was not trying to be offensive in the least.

 

[Live_Evil]

Honestly if I wanted to just get shredded I'd go back to Muay Thai. I wanted to give this BBing thing a try but I know I'm not going to be building muscle while I'm cutting and in such a sever deficit.

This is supposed to be an experiment for when I want to bulk up, then cut again for a future date possible a competition.

Honestly there's so many pompous self righteous people in this sport who think they know what's best. Look at all the different training methods used for the past 5 decades in the sport. Some scientific, some brute force crazy, some more form focused. Every method is so different and yet there are some great results that come from them all. Honestly why can't people just stay in their own lane and observe without needing to be needed.

You just mad because I'm not groveling and taking your advice on training. I don't need you and never will. You're not helping and you're just an annoyance. Just like most people. Go fuck yourself.

Yes, as long as a field is willing to look at itself from a scientific perspective, it will always shift and evolve. Ultra high frequency with a correspondingly high volume is simply the latest and greatest, according to the science. As long as we continue to learn, it'll look different in another 5 decades, and that isn't a bad thing.

But virtually every single PHD in the field will completely shit on the bro split. Even in the 90's when muscle mags printed such bullshit, plenty of individuals laughed at it.

Try not to be so sensitive man.

 

[meistugh]

Don't call me a 165lbs dude with beats by dre. Don't judge me and call me lazy and I'll relax a little.

You're picking apart my training routine, which is fine. I know you need to be heard deep down. That's fine you've contributed your 2 cents.

But my nutrition? That my friend is 99% on point as documented in this log with picture proof. No cheats, executed like a fucking machine.

My AAS use is uneducated? No it's not, it's just slightly reckless because that's my personality. I'm willing to push the limits and do extreme things just because I fucking feel like it.

Does that make you mad? Good, fuck off. I don't want your advice and I don't need you to exist.

 

[meistugh]

I value anecdotal evidence more than anything. If you eat perfect, have taken high doses of AAS, or used MK personally, train a specific way where you got fucking HUGE (which isn't even my fucking goal right now). Then go ahead post those motivational stories and use your own experience as a method to INSPIRE and help out.

If you're just going to come in here and "quote the science" and tell me how wrong and lazy and uneducated I am. Then Who The Fuck Are You? You think that since you "know the science behind something" that gives you the right to just spout your bullshit and judge people? You have a complex man. You need to be validated and needed or looked at like a knowledge person to prove something. I don't respond to shit like that.

Make me want to listen to you, show me some proof of whatever the fuck you think is best. PROOF. Show me before and after pics of your progress with an honest story about how you achieved your results to match your science based findings.

Otherwise we're not going to see eye to eye and I really don't want to keep wasting time reading your annoying ass attention seeking posts.

 

[meistugh]

You want to trash talk me then tell me not to be sensitive? I don't take bullshit from people. I wish we were face to face I highly doubt you'd talk the same.