time for a tweakin...?

[AirBorne]

Hey guys,

Been training for 5 years now (since I was 16). The absolute best results I have ever gotten/still getting is with the following approach...

High Intensity, low rep resistance training. I work one body part per day with abs in there 2 times per week. Cardio 3 times per week. With EVERY body part, I do between 4-6 reps of the heaviest weight I can handle with good form. Abs/calfs/forearms, 8-10 reps. I only work the major muscle groups with basic compound excercises which recruit the most fibers. Gains have been great, but im startin to plateau out and its pissin me off.

My question is, does my training frequency need to be increased now that I am using gear (started last monday). I was wondering if I should start working each body part twice per week because of increased recovery abilities thanks to the gear. Any input is appreciated! Peace


"No man ever won a war by dying for his country. He won by making the other poor bastard die for his!"

~General George S. Patton Jr.

 

[Ramstein II]

irrational hypertrophy

look into this. Your rep range is pretty low. Sometimes a plateau is from a lack of sarcoplasmic hypertrophy to support sarcomere hypertrophy. I'd explore that idea and periodization.

 

[Bob Smith]

Check out AnimalMass's DFHT program or HST.

 

[Jo Gunz]

On gear you dont train more frequently just add more sets to your current workout. Gear doesn't make your muscles recover faster but it just increases the growth, according to bryan haycock who IMO is the expert when it comes to hypertrophy.

www.hypertrophy-specific.com

 

[Bob Smith]

If you are considering doing HST while on, be sure to mention it, a few things will need to be watched out for.

 

[Grizzly]

On gear you dont train more frequently just add more sets to your current workout. Gear doesn't make your muscles recover faster but it just increases the growth, according to bryan haycock who IMO is the expert when it comes to hypertrophy.

www.hypertrophy-specific.com

You're kidding, right?

 

[Bob Smith]

You're kidding, right?

about what?

 

[AirBorne]

about what?

actually i have been reading into the HST program. It sounds/looks awesome. You guys think it would be better to follow HST, DFHT, or the current plan im on with more reps? Wut kinds of tweaks am I looking at for HST if that is what I start to follow? THanks alot bros peace

 

[Bob Smith]

HST and DFHT are both dual-factor programs, which is what you want (The DFHT article explains what this means). HST is designed solely for muscular gains. Most everyone does gain strength from it, but thats not the main focus. DFHT is designed for muscular and strength gains, its basically a powerlifting workout tailored to bodybuilders. Both are excellent programs.

The one major tweak to HST while on is to remember that your muscular gains are going to outpace increases in tendon strength by a long shot. So stick with the original RM numbers you figured out, dont change it based on your new-found strength from AAS.

 

[eleven11]

HST and DFHT are both dual-factor programs, which is what you want (The DFHT article explains what this means). HST is designed solely for muscular gains. Most everyone does gain strength from it, but thats not the main focus. DFHT is designed for muscular and strength gains, its basically a powerlifting workout tailored to bodybuilders. Both are excellent programs.

The one major tweak to HST while on is to remember that your muscular gains are going to outpace increases in tendon strength by a long shot. So stick with the original RM numbers you figured out, dont change it based on your new-found strength from AAS.

RM numbers ? read the thead by Phreezer the other day, decided to give it a try. started today. HRT

 

[Grizzly]

about what?

About gear not increasing recovery time. That's half the reason to use it. That's about the only reason that many athletes need to use it. Take Pat's guys, for instance. Hell, take any of the top level fighters who don't need a day job to support themselves. A lot of them are training MMA 2X/day for 1.5-2hours each session plus weight training. That'll toast the recovery ability of just about anyone. Thus, they use steroids to INCREASE THEIR RECOVERY ABILITIES. That's what I said he must have been kidding about.

Actually, it was just my nice way of saying, "get your fucking head out of your ass and quit speaking until you know what the fuck you're talking about." As you can see, the first way was the nice way.

 

[Bob Smith]

Good job using your discretion.

 

[AirBorne]

HST and DFHT are both dual-factor programs, which is what you want (The DFHT article explains what this means). HST is designed solely for muscular gains. Most everyone does gain strength from it, but thats not the main focus. DFHT is designed for muscular and strength gains, its basically a powerlifting workout tailored to bodybuilders. Both are excellent programs.

The one major tweak to HST while on is to remember that your muscular gains are going to outpace increases in tendon strength by a long shot. So stick with the original RM numbers you figured out, dont change it based on your new-found strength from AAS.

Alright, I want to make sure I understand this so I dont snap any tendons/ligaments and wut not...

Say I find my 15, 10, and 5 rep maxes for all the excercises....I have em all figured out before I start the first day of excercise. Now, you mean that after 2 weeks, if my 10 rep max is different than when i started, that I need to stay with the one i figured out first and not change it to my NEW 10 rep max...right?

Actually, I been lookin into Body For Life...seems pretty legit, I might give er a try, wut u think fellers?


Thanks for the help. Oh yeah,... I love dbol

 

[Grizzly]

You're kidding with the BFL right? You can try it if you want, but realize that it's geared towards fat lazy people who just want to look kind of good.

 

[AirBorne]

You're kidding with the BFL right? You can try it if you want, but realize that it's geared towards fat lazy people who just want to look kind of good.

HAHA yeah Grizz im just kiddin around.

 

[Grizzly]

Oh, I missed the smiley at the end of that post. Phew, I was worried for a minute there.

 

[Bob Smith]

Alright, I want to make sure I understand this so I dont snap any tendons/ligaments and wut not...

Say I find my 15, 10, and 5 rep maxes for all the excercises....I have em all figured out before I start the first day of excercise. Now, you mean that after 2 weeks, if my 10 rep max is different than when i started, that I need to stay with the one i figured out first and not change it to my NEW 10 rep max...right?

Actually, I been lookin into Body For Life...seems pretty legit, I might give er a try, wut u think fellers?


Thanks for the help. Oh yeah,... I love dbol

Right. Even though the program is designed for hypertrophy, you will increae strength levels. Once you establish your 15, 10 and 5 RMS, you can set up your next 6-8 weeks of workouts. Stick with you original numbers for the entire cycle, even as your strength increases. Then for the next cycle, just add 5-15 pounds to each RM. So if your previous 15RM was 185, use 195 for the next cycle - theres no need to re-establish all new RMs.

 

[Bob Smith]

Right. Even though the program is designed for hypertrophy, you will increae strength levels. Once you establish your 15, 10 and 5 RMS, you can set up your next 6-8 weeks of workouts. Stick with you original numbers for the entire cycle, even as your strength increases. Then for the next cycle, just add 5-15 pounds to each RM. So if your previous 15RM was 185, use 195 for the next cycle - theres no need to re-establish all new RMs.

This also helps lower the chance of tendon or muscle tears.

 

[AirBorne]

Alright, sweet. I start my first HST workout in about an hour. Thanks for all the help.