MESO-Rx

Anabolic Steroids

What routine have you used with the most success

I noticed the most when i increased my volume more and had shorter breaks.

I have very short breaks now and a lot of exercises for 3 to 4 a set (rarely 3 and sometimes with drop sets i can hit 7 sets).
 
Double PPL, or FST7 are my go to programs. Both work very well.

I'm also getting really sold on rest pause sets. Have been doing a FST7 five day split, 3-5 sets per lift, and rest pause on the last set of each. Works nicely for hypertrophy.
 
D-Ballin said:
Double PPL, or FST7 are my go to programs. Both work very well.

I'm also getting really sold on rest pause sets. Have been doing a FST7 five day split, 3-5 sets per lift, and rest pause on the last set of each. Works nicely for hypertrophy.
Click to expand...

I like the rest pause training as well, you can condense things pretty nicely using it.

I'm a fan of John Meadows workouts, the stretching, pumping, heavyweight, all incorporated into each workout/body part.

PRRS training also works quite well, its Eric Brosers training style.
 
Currently phasing in my new programming for the new year, dual factor bodybuilding routine using scheduled deloads and DUP. 6 day a week, simple exercise selection, but everything gets hit 3x a week (there are only 6 movements in play).
 
weighted chinup said:
Currently phasing in my new programming for the new year, dual factor bodybuilding routine using scheduled deloads and DUP. 6 day a week, simple exercise selection, but everything gets hit 3x a week (there are only 6 movements in play).
Click to expand...

Post it if you have time, I'm curious.
 
jeetsun said:
Post it if you have time, I'm curious.
Click to expand...

It's more or less a work in progress but I think I have it down pretty good.

Click on the spoiler tag to read it, I don't want to flood the thread with it. :)
Routine:
Bodybuilding routine - 6 days a week daily undulating periodization routine

No failure or excessive grind reps.

Loading was designed using prilepin.

Periodization techniques:

  1. Undulate intensity and volume every day a session is repeated during the week.
  2. DELOAD AFTER 3 WEEKS WITH 1 WEEK OF TRAINING WITH A WEEKLY INOL OF <2 FOR EACH EXERCISE

Progression goal:

Each week increase WEIGHT within prescribed rep range on each workout or increase # of sets performed within prescribed rep range on each workout

Monday
Weighted Dips 3x3 @ 90% INOL .9
Weighted Chinup 4x3 @ 90% INOL 1.2
Romanian Deadlift 4x3 @ 90% INOL 1.2

Tricep Pressdown 3 sets @ rpe 8-9 for 10-15 reps
Curls 3 sets @ rpe 8-9 for 10-15 reps

Tuesday
Front Squat 6x2 @ 90% INOL 1.2 (exploded the volume across more sets to minimize fatigue)
Incline Barbell Bench 5x2 @ 90% INOL 1
Weighted Pullup 4x3 @ 90% INOL 1.2

Leg Ext 3 sets @ rpe 8-9 for 10-15 reps
Lateral Raise 3 sets @ rpe 8-9 for 10-15 reps
Seated Row 3 sets @ rpe 8-9 for 8-10 reps

Wednesday
Weighted Dips 3x5 @ 85% INOL 1
Weighted Chinup 3x5 @ 85% INOL 1
Romanian Deadlift 3x5 @ 85% INOL 1

Thursday
Front Squat 3x5 @ 85% INOL 1
Incline Barbell Bench 3x5 @ 85% INOL 1
Weighted Pullup 3x5 @ 85% INOL 1

Friday
Weighted Dips 3x8 @ 75% INOL .96
Weighted Chinup 3x8 @ 75% INOL .96
Romanian Deadlift 3x8 @ 75% INOL .96

Tricep Pressdown 3 sets @ rpe 8-9 for 10-15 reps
Curls 3 sets @ rpe 8-9 for 10-15 reps

Saturday
Front Squat 3x8 @ 75% INOL .96
Incline Barbell Bench 3x8 @ 75% INOL .96
Weighted Pullup 3x8 @ 75% INOL .96

Leg Ext 3 sets @ rpe 8-9 for 10-15 reps
Lateral Raise 3 sets @ rpe 8-9 for 10-15 reps
Seated Row 3 sets @ rpe 8-9 for 8-10 reps

Sunday
Rest

**WEEKLY INOL FOR EACH LIFT** DIPS 2.86 INCLINE 2.96 RDL 3.16 FRONT SQUAT 3.16 PULL UP 3.16 CHINUP 3.16

accessories : * will regulate based on fatigue and how much time I have to train
 
weighted chinup said:
It's more or less a work in progress but I think I have it down pretty good.

Click on the spoiler tag to read it, I don't want to flood the thread with it. :)
Routine:
Bodybuilding routine - 6 days a week daily undulating periodization routine

No failure or excessive grind reps.

Loading was designed using prilepin.

Periodization techniques:

  1. Undulate intensity and volume every day a session is repeated during the week.
  2. DELOAD AFTER 3 WEEKS WITH 1 WEEK OF TRAINING WITH A WEEKLY INOL OF <2 FOR EACH EXERCISE

Progression goal:

Each week increase WEIGHT within prescribed rep range on each workout or increase # of sets performed within prescribed rep range on each workout

Monday
Weighted Dips 3x3 @ 90% INOL .9
Weighted Chinup 4x3 @ 90% INOL 1.2
Romanian Deadlift 4x3 @ 90% INOL 1.2

Tricep Pressdown 3 sets @ rpe 8-9 for 10-15 reps
Curls 3 sets @ rpe 8-9 for 10-15 reps

Tuesday
Front Squat 6x2 @ 90% INOL 1.2 (exploded the volume across more sets to minimize fatigue)
Incline Barbell Bench 5x2 @ 90% INOL 1
Weighted Pullup 4x3 @ 90% INOL 1.2

Leg Ext 3 sets @ rpe 8-9 for 10-15 reps
Lateral Raise 3 sets @ rpe 8-9 for 10-15 reps
Seated Row 3 sets @ rpe 8-9 for 8-10 reps

Wednesday
Weighted Dips 3x5 @ 85% INOL 1
Weighted Chinup 3x5 @ 85% INOL 1
Romanian Deadlift 3x5 @ 85% INOL 1

Thursday
Front Squat 3x5 @ 85% INOL 1
Incline Barbell Bench 3x5 @ 85% INOL 1
Weighted Pullup 3x5 @ 85% INOL 1

Friday
Weighted Dips 3x8 @ 75% INOL .96
Weighted Chinup 3x8 @ 75% INOL .96
Romanian Deadlift 3x8 @ 75% INOL .96

Tricep Pressdown 3 sets @ rpe 8-9 for 10-15 reps
Curls 3 sets @ rpe 8-9 for 10-15 reps

Saturday
Front Squat 3x8 @ 75% INOL .96
Incline Barbell Bench 3x8 @ 75% INOL .96
Weighted Pullup 3x8 @ 75% INOL .96

Leg Ext 3 sets @ rpe 8-9 for 10-15 reps
Lateral Raise 3 sets @ rpe 8-9 for 10-15 reps
Seated Row 3 sets @ rpe 8-9 for 8-10 reps

Sunday
Rest

**WEEKLY INOL FOR EACH LIFT** DIPS 2.86 INCLINE 2.96 RDL 3.16 FRONT SQUAT 3.16 PULL UP 3.16 CHINUP 3.16

accessories : * will regulate based on fatigue and how much time I have to train
Click to expand...

Nice, I like it. Reminds me of Stuart McRoberts abbreviated training routines from Brawn and Beyond Brawn books.
 
jeetsun said:
Nice, I like it. Reminds me of Stuart McRoberts abbreviated training routines from Brawn and Beyond Brawn books.
Click to expand...

One thing I wasn't anticipating was how long this routine will keep me in the gym for, especially on 90% days. God damn I wasn't expecting that, it's a good thing I'm slowly phasing it in. I'm starting next week officially along with my next blast, I'm also taking this week off from doing any pressing movements, since I'm trying to nurse what I suspect is an AC joint problem (I think). NSAID's and Ice for now and I should be good by Monday.
 
Currently running a modified 5x5 program with an additional day for bench and deadlifts alternating every other week with one another. Probably the best progression I've had to date in the time frame but it is also subjective as I was coming off a injury so muscle memory could have been playing into it.
 
Was it bostin who said a successful routine is 30% Food, 60% drugs and 10% (!) working out lol. Wonder how many years more he'll live...

Personally, I am putting in 5 by 5 these days With an ok progress. Nothing beats Bulgarian though, absolutely kicks ass if you can afford the time
 
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