2on/1off - upper/lower split...

[SprtNVolcoM]

I'm currently in a decondition phase (whereas I dont train in an effort to decondition the muscle's adaptation responce), also known as SD (strategic deconditioning); HST fans know what I'm talking about. Next Monday, however, I begin not only a new training routine but also a 12-16wk Anabolic Androgenic Steroids (AAS) cycle (Test Only - 750mg/wk), I havent worked out all the bugs. I need a little advice if you will ...

Here is my next routine:
2on/1off/2on/2off - upper/lower split

Day 1: Chest - Back - Delts/Traps
Day 2: Legs - Arms
Day 3: OFF
Day 4: Chest - Back - Delts/Traps
Day 5: Legs - Arms
Day 6: OFF
Day 7: OFF (or Start Over)

3 exercises per muscle, 3-4 sets per muscle group, & working in 4 week rep blocks of 15reps, 10reps, & 5reps. The load will by increase 5% & 10% every other workout. I'm using a progresive load method - wich so far natty has been working well for me. This is a low to moderate volume, moderate frequency type traing program. I will teak each a bit as i get started to insure I'm comfortable with everything.

My main goal, nothing but hypertrophy. Strength is secondary to growth. :0) The belief behind this program is that the body is most anabolic 36 to 48hrs after a muscle as been stressed, frequency allows a summation of this anabolic response to build upon itself. Thus, creating an a constant environment that promotes muscle growth. Remember, this program is low/moderate volume. If dont properly, 1 set should cause enough trama to the muscle fibers to create the hypertophic response. I'll be doing 3 stes per exercise.

Your thoughts?

 

[SprtNVolcoM]

Bump...

 

[jcp2]

I can't help you, i honestly don't know anything about the program you are running.

 

[pullinbig]

strength secondary to muscle growth? how about you get stronger you muscles grow? and thats not low volume by a long shot.

sounds too scientific to me. hey heres a good theory. you eat, you lift, you grow. =0l

 

[SprtNVolcoM]

strength secondary to muscle growth? how about you get stronger you muscles grow? and thats not low volume by a long shot.

sounds too scientific to me. hey heres a good theory. you eat, you lift, you grow. =0l

Strength is both neurological and mechanical. One can get stronger without getting bigger. Hypertrophy is key here, and it can happen without strength increase. Although strength is a good gauge to judge whether or not someone might be gaining muscle, it is not the only variable and can be deceiving.

I have no idea what you mean by "and thats not low volume by a long shot." What are you talking about? Volume is not needed to cause hypertrophy.

And "you eat, you lift, you grow" is very true, but there is science behind it. If you would take the time to learn, you might understand where I'm comming from a little better.

 

[StoneColdNTO]

If you would take the time to learn, you might understand where I'm comming from a little better.

How 'bout you show a little respect around here?

An attitude like your's won't get you very far around these parts.

 

[jcp2]

Strength is both neurological and mechanical brains. One can get stronger without getting bigger. Hypertrophy is key here, and it can happen without strength increase. Although strength is a good gauge to judge whether or not someone might be gaining muscle, it is not the only variable and can be deceiving.

I have no idea what you mean by "and thats not low volume by a long shot." What are you talking about? Volume is not needed to cause hypertrophy.

And "you eat, you lift, you grow" is very true, but there is science behind it. If you would take the time to learn, you might understand where I'm comming from a little better.

I need to know your stats and how strong you are. Because the science behind it does not always equate to real world results. The science behind it, showed steroids did not cause muscle growth at one time.

 

[SprtNVolcoM]

How 'bout you show a little respect around here?
An attitude like your's won't get you very far around these parts.

Do I have a target on my head? Here let me edit my thread to make it more appropriet.

My apologies....

 

[SprtNVolcoM]

I need to know your stats and how strong you are. Because the science behind it does not always equate to real world results. The science behind it, showed steroids did not cause muscle growth at one time.

I'll PM u....

 

[jcp2]

I'll PM u....

No need to be nasty in a pm, the post i stated was the truth. Here are some of my stats since you wanted to know, they are approximate, because i don't remember everything.

incline 315x7
deadlift 545x3
bench 405 easily
dumbell presses 130x6
squat off box 515

They are decent, not to bad. Never claimed to be strong. But getting better imo.

 

[SprtNVolcoM]

No need to be nasty in a pm, the post i stated was the truth. Here are some of my stats since you wanted to know, they are approximate, because i don't remember everything.

incline 315x7
deadlift 545x3
bench 405 easily
dumbell presses 130x6
squat off box 515

They are decent, not to bad. Never claimed to be strong. But getting better imo.

Nothing was nasty about my PM ... simply stating as you asked.

As for the stats, impressive. But how did this turn into a strongman constest anyway? I was only asking about my routine and what other memebers thought about it. I guess since no one else has posted, there isnt much else I can do here. Better luck next time i hope.

Thanks for the reply, anyhow jcp. I appreciate it...

 

[jcp2]

Nothing was nasty about my PM ... simply stating as you asked.

As for the stats, impressive. But how did this turn into a strongman constest anyway? I was only asking about my routine and what other memebers thought about it. I guess since no one else has posted, there isnt much else I can do here. Better luck next time i hope.

Thanks for the reply, anyhow jcp. I appreciate it...

And i said i can't comment. It is hard for most people, even very succesful pwerlifters and bodybuilders to read programs like yours. But when you get down to it, it is all about getting stronger and bigger, and if you are advanced loading and deloading. I think that is what everyone is getting at. I don't know you, but i have met a ton of guys who have explained this intricate system to me, yet still go a buch twenty five, and could have done better eating a few steaks instead of spending hours reading about some system. Sorry if i came off nasty, i was not trying to.

 

[pullinbig]

Strength is both neurological and mechanical. One can get stronger without getting bigger. Hypertrophy is key here, and it can happen without strength increase. Although strength is a good gauge to judge whether or not someone might be gaining muscle, it is not the only variable and can be deceiving.

I have no idea what you mean by "and thats not low volume by a long shot." What are you talking about? Volume is not needed to cause hypertrophy.

And "you eat, you lift, you grow" is very true, but there is science behind it. If you would take the time to learn, you might understand where I'm comming from a little better.

thanks for educating me. i didnt know any of that stuff. and i am against high volume. i never indicated volume was needed to grow. in fact i beleive the exact oposite.

you know what if this stuff was rocket science all the rocket scientists would be benching 600 and squatting 800. calories in plus heavy weights adds muscle like nothing else. it doent take a genius to figure that out.

and i understand exactly where you coming from.

hypertrophy is another one of those 12 cylinder words people throw around to sound smart. any time you tear a muscle down from lifting you cause hypertrophy. its the way our bodies are designed. its called adapting to your enviroment. i have read and studied for years on this stuff and fianlly realized that we making a big thing out of nothing. my statement of " you eat, you lift, you grow" is as fundamental and as advanced as any to needs to get. you wanna add some juice in the equation and speed things up abit thats fine. but the same things are happening in your body. muscles are repaired and you grow.

and why anyone would want to go to the gym, train and not get stronger is beyond me. the old saying "id rather look strong than be strong" is just an excuse by many who are scared to move some weight. thats what they make synthol for. who needs hypertrophy when you got synthol.

 

[SprtNVolcoM]

thanks for educating me. i didnt know any of that stuff. and i am against high volume. i never indicated volume was needed to grow. in fact i beleive the exact oposite.

That's awsome .. I'm glad to hear. We're both on the same page.

you know what if this stuff was rocket science all the rocket scientists would be benching 600 and squatting 800. calories in plus heavy weights adds muscle like nothing else. it doent take a genius to figure that out.

Your right, it isnt complicated. In fact, shit was so much easier back in the day when i didnt know a damn thing. It seems the more I learn, the harder shit gets.

hypertrophy is another one of those 12 cylinder words people throw around to sound smart.

I only use it in terms of HST style training, which I happen to be a big fan of. I wasnt trying to sound smart - i could have said muscle growth, but its the first thing that came to mind.

any time you tear a muscle down from lifting you cause hypertrophy. its the way our bodies are designed. its called adapting to your enviroment.

Adapting, yes...and thats exactly what HST style training is ment to prevent (adaptations in the muscle). I dont know what my point is - i dont really have one ...

i have read and studied for years on this stuff and fianlly realized that we making a big thing out of nothing. my statement of " you eat, you lift, you grow" is as fundamental and as advanced as any to needs to get. you wanna add some juice in the equation and speed things up abit thats fine. but the same things are happening in your body. muscles are repaired and you grow.

Yes ...

and why anyone would want to go to the gym, train and not get stronger is beyond me. the old saying "id rather look strong than be strong" is just an excuse by many who are scared to move some weight. thats what they make synthol for. who needs hypertrophy when you got synthol.

Well, I'm certainly not giving excuses. As I mentioned, strength is a secondary concern of mine - not normally, but at this moment in time. I expect to get strong, especially using AAS. Its a given. My goal for posting my routine was to find out opinions and get suggestions on the most optimal way of training while using AAS. Optimal method for muscle growth. I guess you said it, "you eat, you lift, you grow." I was just hopeing for a little more information though - besides the obvious.

Synthol is for idiots - I assume that was your point. I'll leave the synthol to those smart guys ... you know.

My apologies if I offended you in anyway. Thanks for posting/replying...