I have nothing against bro splits, I’m doing one this week, it’s just that typically how we define the “one bodypart a day split” ahah
Agreed
My no cheating is because of my “all or nothing” mentality. If I eat a piece of cake, for example, it will turn into 3 slices of cake, chips, and nachos; I know my limits, and am not good when it comes to cheating.
Yesterday was shoulder day:
Seated dumbbell presses:
1 set @ 20 lbs. - 12 reps
1 set at 25 lbs. - 10 reps.
1 set at 30 lbs. - 8 reps
Superset (3 sets each):
Seated lateral raises 10 lbs, dropset to 5 lbs)
Bent over flys (12 lbs)
Superset (3 sets each):
Front plate raises (20 lbs, dropset to 10 lbs)
Plate shrugs (25 lbs each plate)
Face pulls 3 sets (40 lb)
Superset (3 sets each)
Incline chest fly (15 lbs)
Decline push-ups
3 sets upright rows (30 lbs)
Sprinkle in some ab work each day and 20 min. cardio (rowing or walking @ 7% incline, 3 mph)
I hate to give such a simplistic suggestion, but I would halve that volume. I don’t see the point in banging out 10+ reps in any major exercise. If you want to hit the body part after a major lift maybe 8-12 reps is ok.
If you are open to changing your training style: half those reps and go to failure over 2-3 sets. And then add some adjunctive training (filler exercises) as per your capacity.
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I was expecting this feedback. Maybe I’m overtraining and that’s inhibiting my growth. I think this is probably true for all of my training days.
I wouldn’t say it is too much volume. What I do see are lifts are that pretty hard to progress on. It is going to be really hard to move up to a lot bigger dumbbells or more weight on a lot of these exercises. It isn’t that lifting more is everything, but it does seem to work for most people (especially when they start doing hypertrophy work with more weight).
I think the seated DB presses are good. I would try to add another compound without supersets before you get into those. Things like overhead press, then move to the seated DB presses, then move to your supersets to get a good pump going. On the OHP try to make each session progress in a little way. Maybe a bit slower eccentric, maybe one more rep, maybe 2 lbs more weight.
I am just saying what I would do. I would have a hard time progressing with those lifts. Having a bit of a strength phase can do wonders for those who haven’t done much strength work. Not saying that you don’t do strength phases.
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I’ve been doing a little light reading on masteron and one of the things I saw in one video was that it used to be given to femalel breast cancer patients as it had low varilazation (sp). Would that be an option?
I agree with you. Advanced lifters need more volume. Female usually tolerate more volume as well. And like half the exercises in this session have very little impact on recovery.
But yeah she could use more strength, some barbell stuff probably
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I think you will really like ostarine if you try it. And you keep your gains. After trying winni, anavar, equipoise and test. Ostarine is the only thing I would use cycle after cycle - I’ll never go back to anything else. I also got the sore throat on winni but I didn’t stop it. My jaw changed slightly over time but I’ve always had a 1-900 voice so I don’t think I had any permanent changes there.
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I think people too often stigmatize it because originally IIFYM just meant:
It meant, you could eat some shit if you eat 80-90% of your food clean and you already got your protein, then you could fill in the missing carbs and fats with junk.
Some people overdid IIFYM and then some critiqued the whole concept as an excess.
I’d also cut the volume but that’s because I can’t handle that much. If you can @ironbunny that’s okay, but I guess if you yourself say
Then you probably are doing too much.
Id do what @mnben87 said with the big exercise.
My plan looks like this (upper lower split):
1 big exercise per training day: Squat, Press, Bench, DL 3-6 reps per set
then 1 assistance exercise: Pull-Up, Row, romanian deadlifts, front squats, and so on (mostly barbell movements) 6-8 reps per set
then 2-3 isolation movements like what you wrote for example: lateral raises, curls, all leg machines, all machines in general or what you wrote:
This is a plan where I can progress with the big lift, assist it with the assistance and get some lagging spots growing through the isolation. It also isn’t too much for me, so I can add weight on the main lift, which is what I really care about. That’s just a suggestion. I think I originally got the idea from Christian Thibaudeau with his “how I gained 100 lbs in weeks on my deadlift” or similar
No, drostanolone was noted to induce low rates of virilization relative to testosterone propionate. The same could be said about most AAS.
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Thank you guys, you me given me a lot to consider!
Thanks, Beth! I always appreciate feedback from the finer sex!
Can you tell me what an appropriate beginner dose looks like for Ostarine? Do you stack it with anything else or cycle it? Do you think the result is as good as what you’ve gotten on anavar? With Winny, I was seeing terrific gains in strength, increase in my weight, and appearance, super disappointed that didn’t work out.
My source has told me that SARMS are about equivalent in price to AAS, but that I shouldn’t expect the same return on my investment. Thoughts?
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It’s possible you won’t get the same return on your investment because there is unlimited muscle to gain by taking test and hgh etc, but for simple hypertrophic gains and the dry hard look, Ostarine will do the trick. Starting at 5mg is great - the highest I went was 7 and I got great results. Ostarine also elevates mood and suppresses appetite in the doses of 5-10 mg. Higher than that you might get elevated appetite. In cycles of 12 weeks you’re looking at 40-60$ per cycle.
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For a dude to run a decent cycle that number looks so hilarious. Yet more evidence of the oppressive matriarchy 
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Out of curiosity, how much for men?
Guy I work with just started a $1500 cycle.
That’s like asking how much for a car… the range is huge depending on your cycle of choice.
Simple test only cycle is pretty cheap. You could run 500mg/wk of Test Cyp or Enth for 10 weeks for $150 domestic order including shipping. Other cheap compounds are EQ, Deca, and for orals dbol. Expensive compounds are thing like Primo, HGH, and for orals Var. There are so many in between too but those are some popular ones.
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Must be a massive cycle or loaded with the top shelf compounds.
Both .
LOL well he must be a monster dude. Although I’ve heard true competitors spend a ton more than that.
@aldebaran As you can see this price point from @wanna_be would probably be the upper range for a novice user so its far and wide. I’ve never spent more than a $300-400 but I also keep things light. The last thing I ran was 300test/300mast and some var at the end. It was a good run not great but good. I’m switching TRT docs soon to one that is more ‘generous’ and if I can maintain on TRT I think I’m good for the long term. I may get the itch to throw in some more mast from time to time but I’m done with everything else including orals.
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