So I have heard that AAS users are better off training body part splits because of this https://www.muscleandstrength.com/articles/protein-synthesis-muscle-growth-training-frequency, and then I have seen people say it is the other eay around, that we should train with less volume and more frequency because AAS users recover faster, therefore we can hit the muscle even 3x per week , and then I have seen most succesful bodybuilders train on body part splits, obviusly they are enhanced, so I know I might be overthinking it but can somebody please tell me fron a scientific point of view which way is really the more optimal way to train when using AAS, twice per week because we can recover faster Steroids and Training Volume - Muscle and Brawn , or once per week https://www.muscleandstrength.com/articles/protein-synthesis-muscle-growth-training-frequency.
Muscle protein synthesis and steroids
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Mrrippedzilla
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I think you've misinterpreted the articles.
The muscle and strength article is basically recommending a full body workout 3x week and for more advanced lifters a basic upper/lower split 2x week.
Either you hit each muscle group 2-3x with roughly equal volume considering the lower amount of muscle specific volume for full body workout sessions.
The second article, quoting from muscle and brawn (recommended read btw) is simply saying that optimal training as a natural and/or off cycle is the same on cycle - still optimal. So there is no need to suddenly increase volume just because your on steroids.
The article also makes a great point about doing a bunch of pointless extra sets and people thinking it works because your big - when its the drugs, not the extra sets.
Anyone who has read through my posts knows that I've advocated both of these points repeatedly.
Basically, the articles don't disagree with each other and both are correct - so what is your question exactly?
The muscle and strength article is basically recommending a full body workout 3x week and for more advanced lifters a basic upper/lower split 2x week.
Either you hit each muscle group 2-3x with roughly equal volume considering the lower amount of muscle specific volume for full body workout sessions.
The second article, quoting from muscle and brawn (recommended read btw) is simply saying that optimal training as a natural and/or off cycle is the same on cycle - still optimal. So there is no need to suddenly increase volume just because your on steroids.
The article also makes a great point about doing a bunch of pointless extra sets and people thinking it works because your big - when its the drugs, not the extra sets.
Anyone who has read through my posts knows that I've advocated both of these points repeatedly.
Basically, the articles don't disagree with each other and both are correct - so what is your question exactly?
Why Are Body Part Splits So Popular?
Good question.
For a very long time bodybuilding magazines controlled the information given to those seeking to build muscle. Because of this, natural lifters began to emulate the body part splits being used by top IFBB pros. What you aren't told is why these workouts are effective for "enhanced" lifters, and why they won't be as beneficial for natural trainees.
Enhanced lifters maintain elevated protein synthesis levels through the use of insulin and other anabolic drugs. You rarely hear this discussed on forums or in magazines, but it is the reality of the situation. People tend to only discuss the topic of steroids when it comes to bodybuilding, but the chemical soup being used is far more than simply steroids.
By using insulin (and other drugs), a lifter can maintain elevated protein synthesis levels, therefore negating the need to train a muscle frequently. The added recovery benefits they receive from steroids (and other chems), along with the increased receptor stimulation that comes from intense contractions, which could be derived from volume training, makes a body part split a "natural" choice for non-natural bodybuilders.
Good question.
For a very long time bodybuilding magazines controlled the information given to those seeking to build muscle. Because of this, natural lifters began to emulate the body part splits being used by top IFBB pros. What you aren't told is why these workouts are effective for "enhanced" lifters, and why they won't be as beneficial for natural trainees.
Enhanced lifters maintain elevated protein synthesis levels through the use of insulin and other anabolic drugs. You rarely hear this discussed on forums or in magazines, but it is the reality of the situation. People tend to only discuss the topic of steroids when it comes to bodybuilding, but the chemical soup being used is far more than simply steroids.
By using insulin (and other drugs), a lifter can maintain elevated protein synthesis levels, therefore negating the need to train a muscle frequently. The added recovery benefits they receive from steroids (and other chems), along with the increased receptor stimulation that comes from intense contractions, which could be derived from volume training, makes a body part split a "natural" choice for non-natural bodybuilders.
Mrrippedzilla
MIA - PM only
The part highlighted in bold basically says that taking enough anabolics = it doesn't matter how you train anymore you will grow.
Again, the article does NOT say that this is the best way to train on cycle - it simply says that you can get away with suboptimal training on cycle where as you cannot natural/off cycle.
This is something I've highlighted in my thread - steroids make your training style irrelevant, you will grow regardless.
Of course you will grow MORE on an optimal programme, but that's another story.
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Alright thank you so much man you are always there to answer good questions, i am currently doing legs pull push 2x a week intense so now i feel calm, dont you think it os funny that most pro bodybuilders train 1x per week, is it maybe because they are WAY over their genetic limit and even on AAS THEY actually need the whole
Week to recover, and actually it is funny too that people on the bb forums say that 5 day splits are only for steroids users because we can handle
The volume when the truth is that Weight Training: Applied Research Findings
Week to recover, and actually it is funny too that people on the bb forums say that 5 day splits are only for steroids users because we can handle
The volume when the truth is that Weight Training: Applied Research Findings
Mrrippedzilla
MIA - PM only
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