Training on Test Prop

[Millard]

Is this the program you are running as well Millard? Training too much can effect shoulder and joint health.. I have been to this point and had to back off the volume a bit... But I agree that a lot of people use "over training" as an excuse to slack off.

I've used Bryan Haycock's Hypertrophy-Specific Training (HST) program for years:

http://thinkmuscle.com/series/hypertrophy-specific-training/

IMO, it's one of the most intelligent applications of the training research geared towards building muscle:

http://thinkmuscle.com/training/advanced-training-planning-for-bodybuilders-part-1/

 

[amplejunkbin]

check out Leo Costas... Big Beyond Belief.
[...]

This guys website is a joke. I can't comment on the program, but his website has all the classic snake-oil marketing techniques. It is jam-packed with testimonials. One of the first few I noted was hilarious. Take note:

I gained 10 lbs. in my first Week!
"This was muscle accompanied with fat loss. Changes in appearance included total ab separation, outer thigh striations, and tricep striations. It was truly remarkable."
Chris Munson
Middleton, WI

This guy needs to see a doctor.

 

[raysugar1234]

This guys website is a joke. I can't comment on the program, but his website has all the classic snake-oil marketing techniques. It is jam-packed with testimonials. One of the first few I noted was hilarious. Take note:



This guy needs to see a doctor.

If the program is effective that's all that I'm concerned about.. Beezil vouches for it and has used it so I don't doubt for a second that it's an effective workout plan..

 

[atrain999]

After looking into BBB and Costa, this program just isn't worth trying. Leo Costa either has no understanding of how overtraining/deloading works, or he does understand and he chooses to feed people misinformation.

Also, those testimonials are a joke. Sorry man, but it's just not an optimal plan for building muscle!

 

[luckyduck]

Sometimes a body part gets worked twice a week. Other times it may only get worked once that week. Key is to listen to your body.

There is several times a week I find myself doing this. I will start with one body part group, if it isn't there I will stop and train another part.

MFL REP

 

[raysugar1234]

After looking into BBB and Costa, this program just isn't worth trying. Leo Costa either has no understanding of how overtraining/deloading works, or he does understand and he chooses to feed people misinformation.

Also, those testimonials are a joke. Sorry man, but it's just not an optimal plan for building muscle!

Did you feel it was too much volume? Where did you find the plan outline for free?
I agree the testimonials are a joke but I would still like to look this over can you give me the site you found?

 

[beezil]

After looking into BBB and Costa, this program just isn't worth trying. Leo Costa either has no understanding of how overtraining/deloading works, or he does understand and he chooses to feed people misinformation.

Also, those testimonials are a joke. Sorry man, but it's just not an optimal plan for building muscle!

Have you tried the program??

the range for overtraining is different for everyone... this has to be dealt with by the individual by manipulating the program.

The same principle applies when training on his program with gear or without...

I absolutely agree that his website is "shock and awe" advertisement. Not much different from the underground section of eroids.

just my opinion... as I have run the program on and off for years.

 

[Millard]

After looking into BBB and Costa, this program just isn't worth trying. Leo Costa either has no understanding of how overtraining/deloading works, or he does understand and he chooses to feed people misinformation.

Also, those testimonials are a joke. Sorry man, but it's just not an optimal plan for building muscle!

This has long been the criticism of Leo Costa - that he doesn't understand the underlying training principles. I wouldn't call him a training expert; he's more of a marketer than anything. But he put together something that works pretty well even if by accident.

Of course, I've already stated by preference for a program designed for hypertrophy by someone who thoroughly understands the science behind dual factor periodization.

 

[illuminatty]

Make sure to incorporate strategic deconditioning. I usually reduce volume by 50% every 6-8 weeks for 1 week and come back stronger.

Also it'll help you avoid Injury!

 

[raysugar1234]

This has long been the criticism of Leo Costa - that he doesn't understand the underlying training principles. I wouldn't call him a training expert; he's more of a marketer than anything. But he put together something that works pretty well even if by accident.

Of course, I've already stated by preference for a program designed for hypertrophy by someone who thoroughly understands the science behind dual factor periodization.

I'm really considering changing to a similar program.. Hypertrophy is my main goal so I may as well train for it... I already have decent strength and power lifting is NOT my goal.. I want to be doing the most effective program for size.

http://www.bodybuilding.com/fun/hst1b.htm

Is this similar to your routine Millard? I do like full body routine's, I have done quite a few of them over the years... Frequency>volume....

 

[raysugar1234]

Considering that your quite advanced, I imagine you add some volume to this... I couldn't find an actual outline in your links.... Of course there is much more to this routine than just the exercises and sets, I've been reading a lot on it. I was just wondering if this was the BASIC outline...

 

[Millard]

I'm really considering changing to a similar program.. Hypertrophy is my main goal so I may as well train for it... I already have decent strength and power lifting is NOT my goal.. I want to be doing the most effective program for size.

http://www.bodybuilding.com/fun/hst1b.htm

Is this similar to your routine Millard? I do like full body routine's, I have done quite a few of them over the years... Frequency>volume....

I try to hit each body part three times per week. But instead of training entire body in a single workout, I split it into two workouts.

The workout volume doesn't change; I just spread it out over 6 workouts instead of 3.

 

[Millard]

Considering that your quite advanced, I imagine you add some volume to this... I couldn't find an actual outline in your links.... Of course there is much more to this routine than just the exercises and sets, I've been reading a lot on it. I was just wondering if this was the BASIC outline...

Here is a free ebook primer on HST that might be useful:

HST Ebook - Page 4

 

[Oregongearhead]

I try to hit each body part three times per week. But instead of training entire body in a single workout, I split it into two workouts.

The workout volume doesn't change; I just spread it out over 6 workouts instead of 3.

I decided to give HST a try, today is my 2nd workout .(M/W/F)
Heres my starting weights .
15 reps@ 40% 1 RM is what I came up with for 2 weeks.
10 reps@ 60-65% 1RM for 2 weeks
5reps@80-85% 1RM for 2 weeks .

My question is what do I do in 8 weeks when I max out on all the weights ?

 

[raysugar1234]

Here is a free ebook primer on HST that might be useful:

HST Ebook - Page 4

Very good link, this is what I was looking for....

 

[raysugar1234]

Bump

 

[illuminatty]

Just started hst last night and did my reps of 15s. Man you really gotta let your ego go. Doing 55lb dumbells on incline was hilariois. But tomorrow I'll do 60 for 15 and so on.

I'm also on test e currently at 400mg a week.

 

[raysugar1234]

This thread has great links for the HST program.... I'm going be using this as an outline when I start next week..

 

[Demondosage]

Doesnt matter, just train

 

[Oregonstrong]

I try to hit each body part three times per week. But instead of training entire body in a single workout, I split it into two workouts.



The workout volume doesn't change; I just spread it out over 6 workouts instead of 3.

Millard,
What do you feel the advantage is of splitting it up into two workouts? Do you just go one rep on all exercises and run the full routine 2x per day or do you split the routine in half?

I am interested in this, I usually do fasted cardio in morning then train after work but realistically I do have time to train in the morning as well.

What do you believe is the added benefit?

Thank you brother,
Oregonstrong