How Keepable are the Strength Gains?

Pharma
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[quote]dallasused wrote:
Best Daddy Ever

Then your past problem is very close to mine.

So you only doubled the volume for chest and arms and they exploded did i read it right???

I wold appreciate more info, man.

thanks[/quote]

Ok I’m back. To continue, I remember what I did. I trained chest and arms 4 days a week, twice on those days each day. I changed up everything almost every time I worked out in terms of parameters. Everything I do was supersetted to get in a lot of volume. Arms were sore for about a week, then it began to subside.

Reps, sets, grip, TUT, tempo, prestressing the muscle, poststressing the muscle, drop sets, etc. You name it, I probably did it. The arms and chest were suddenly imposed with a HUGE stress on them so they adapted. I don’t always feel like leaving long answers, so if this isn’t enough to understand, I’ll write more. But for now, this is what I got for ya. :slight_smile:

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Thanks a lot.
That is interesting. One thing that drew my attention is that although i fast-twitch oriented to a good degree, my arms respond training with high volume very well. This also might be because lack of neural things(which we wrote a lot) that allows to train often.

So you tried something else every single workout. I got it. I am sure it also helped with recovery.

You know 2 daily sessions are advised if u obey to few rules. (the workout length, strength-oriented in the first, hypertrophy oriented high rep in the second)

I was actually gonna use Thib’s Quickie tricks triceps and biceps program in my next cycle. Since I am not a high-volume guy (20-30 set total for me for arms is high volume, for example), i respond very well to workouts like this. Plus since i usually rest a lot between sets, I grew easily with minimal rests.

4 might be excessive for me but I will start from using it 3x a week.(And once a day. He also wrote the triceps version of it in one of him forum answers.) One other thing, the only times my guns grew from volume training were exactly 1-day after the deload. I dont know if it sounds strange but everytime i deloaded, i saw about 0.5 cm increase 24-36 hours later.

So have you ever deloaded ?? One last question is I read that you supersetted , Did you go to failure on almost all sets??
Because I remember your response indicating that you train to failure all the time right now?

Thanks

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[quote]dallasused wrote:
Thanks a lot.
That is interesting. One thing that drew my attention is that although i fast-twitch oriented to a good degree, my arms respond training with high volume very well. This also might be because lack of neural things(which we wrote a lot) that allows to train often.

So you tried something else every single workout. I got it. I am sure it also helped with recovery.

You know 2 daily sessions are advised if u obey to few rules. (the workout length, strength-oriented in the first, hypertrophy oriented high rep in the second)

I was actually gonna use Thib’s Quickie tricks triceps and biceps program in my next cycle. Since I am not a high-volume guy (20-30 set total for me for arms is high volume, for example), i respond very well to workouts like this. Plus since i usually rest a lot between sets, I grew easily with minimal rests.

4 might be excessive for me but I will start from using it 3x a week.(And once a day. He also wrote the triceps version of it in one of him forum answers.) One other thing, the only times my guns grew from volume training were exactly 1-day after the deload. I dont know if it sounds strange but everytime i deloaded, i saw about 0.5 cm increase 24-36 hours later.

So have you ever deloaded ?? One last question is I read that you supersetted , Did you go to failure on almost all sets??
Because I remember your response indicating that you train to failure all the time right now?

Thanks[/quote]

Yeah I deload every once in a while. About 2 months and I will deload for 2 weeks. I never deload if gains are still coming though. Deloading for me is a split, no super setting, just one bodypart a day to give my body additional time to rest. And I always go to failure. Beta-Alanine and Creatine help my later sets be about as strong as my first set of each exercise. Often my 2nd set is better, even though I gave full effort on both sets. I highly recommend those two supplements if you’re not taking them already.

Another thing I responded well to was training my pushes and pulls in the same day, twice a day, 4x a week, every other workout switching out deads for squats. That got my core massive. But that shit’s tough on the body. I had to soak in my hot tub 3x a day, once in the morning, once sometime between workouts, and once at night.

Oh yeah, and those 2 a days I did for the arms and chest lasted about an hour and a half for the first one and an hour for the second one.

84

thanks

I will slowly try to increase my capacity in my next cycle.
I will update you the results at that time

85

sorry if i missed some of the earlier thread, but what is you goal? We cant really help you put together a program if you dont explicity name your goal. If you are training purely for strength then I would go a different direction with training than what your talking about.

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Today’s chest/back workout went good by the way. I am slowly regaining the lost strength and mass to a little extend.

Since my diet is not good right now, It will take little longer to reach my goals.

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  1. I do not condone not trying to gain size while off cycle if that is one of your overall goals. Try to gain all the time. That being said, I feel it is terribly important to have separate mass and strength focused phases.

  2. If you are lifting for strength, as you are now, then dont worry about those arms growing. Focus on getting them strong. It is possible, that because your all that your arms will just never be as big as you wish.

  3. If your diet is not good, then expect nothing from anything. I do not mean good as in clean and heathly, but good as in written for your goal. For example, right now im drinking a gallon of whole milk a day on top of my other meals to gain weight. Good for my body for the long run: no; good for mass: yes.

  4. although I have very little experience on loasing strength over time from a cycle, I am under the striect impression that to maintain strength you need to continue to stimulare the NS with heavy loads, so even if you lose some mass, your NS recruitment of muscle fibers will still be efficient.

  5. I dont believe in functional strength, your strong or your not. I walked onto a Div 1 track team with little track experience or ‘functional strength training’, but mostly from lifting heavy ass weights, diligently. Stick to the big basic lifts and hit them heavy.

So here is what i recommend for you:
Focus on the big lifts, dont worry about PRs and weight on the other lifts, but try to go up in weight every workout or 2 in the big lifts (squat, deadlift, bench, std press, pull up, row)

Do not lift to failure right now, and dont even worry about lifting afap untill PCT is over. Let the heavy weight your lifting make you work hard.

Lift with weight that are >85 percent of your 1RM in the main lifts, and continually recalculate that in your head based on 3RMs and such. (3RM + 10% of weight lifted is normally about 1RM). Total working sets for your main lifts should be <10 per workouts.

-Do not split your workouts up too much, stick to upper and lower days.

  • Rest a LOT between heavy sets
  • keep accessory work low for now until PCT is over
  • Lift Heavy

That my advice for now. I am bring quite biased for now as well, being that im lifting like a powerlifter for the time being as I plan to break some big records this weekend

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Wow, dallasused took this thread down in a hurry… Perhaps, dallasused, you should post a thread in the Beginners forum, or MAYBE in the Bodybuilding forum, as it seems you don’t have any idea what you’re talking about steroids-wise, and you might benefit from some training advice (which is not really the topic of the current forum).

91

Yes the topic has changed a lot actually.
Although I am not the one who changed it, I shouldnt have kept this on. There is nothing about beginners forum in here by the way.

thanks

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[quote]getfast24 wrote:

  1. I do not condone not trying to gain size while off cycle if that is one of your overall goals. Try to gain all the time. That being said, I feel it is terribly important to have separate mass and strength focused phases.

  2. If you are lifting for strength, as you are now, then dont worry about those arms growing. Focus on getting them strong. It is possible, that because your all that your arms will just never be as big as you wish.

  3. If your diet is not good, then expect nothing from anything. I do not mean good as in clean and heathly, but good as in written for your goal. For example, right now im drinking a gallon of whole milk a day on top of my other meals to gain weight. Good for my body for the long run: no; good for mass: yes.

  4. although I have very little experience on loasing strength over time from a cycle, I am under the striect impression that to maintain strength you need to continue to stimulare the NS with heavy loads, so even if you lose some mass, your NS recruitment of muscle fibers will still be efficient.

  5. I dont believe in functional strength, your strong or your not. I walked onto a Div 1 track team with little track experience or ‘functional strength training’, but mostly from lifting heavy ass weights, diligently. Stick to the big basic lifts and hit them heavy.

So here is what i recommend for you:
Focus on the big lifts, dont worry about PRs and weight on the other lifts, but try to go up in weight every workout or 2 in the big lifts (squat, deadlift, bench, std press, pull up, row)

Do not lift to failure right now, and dont even worry about lifting afap untill PCT is over. Let the heavy weight your lifting make you work hard.

Lift with weight that are >85 percent of your 1RM in the main lifts, and continually recalculate that in your head based on 3RMs and such. (3RM + 10% of weight lifted is normally about 1RM). Total working sets for your main lifts should be <10 per workouts.

-Do not split your workouts up too much, stick to upper and lower days.

  • Rest a LOT between heavy sets
  • keep accessory work low for now until PCT is over
  • Lift Heavy

That my advice for now. I am bring quite biased for now as well, being that im lifting like a powerlifter for the time being as I plan to break some big records this weekend[/quote]

If there’s one piece of advice to take away from this, it’s to have longer rest periods when lifting heavy.

My philosophy is the more “compound” the exercise is, the more time you need to recover. The 3 I wait the longest in between sets are Bench, Squat, and Deadlift, especially the last 2. I can wait up to 5 minutes in between sets for deads and squats. Next comes rows, pull-ups, dips, shoulder press, and pretty much every other compound. Last comes the isolation movements. Even when lifting to failure within a 5rm, I can still lift just as heavy about 2 minutes later.

I usually follow that regime whether I’m doing a bodybuilding or a powerlifting workout.

I just noticed this too. What happened to the real thread topic?

93

[quote]getfast24 wrote:

  1. I do not condone not trying to gain size while off cycle if that is one of your overall goals. Try to gain all the time. That being said, I feel it is terribly important to have separate mass and strength focused phases.

  2. If you are lifting for strength, as you are now, then dont worry about those arms growing. Focus on getting them strong. It is possible, that because your all that your arms will just never be as big as you wish.

  3. If your diet is not good, then expect nothing from anything. I do not mean good as in clean and heathly, but good as in written for your goal. For example, right now im drinking a gallon of whole milk a day on top of my other meals to gain weight. Good for my body for the long run: no; good for mass: yes.

  4. although I have very little experience on loasing strength over time from a cycle, I am under the striect impression that to maintain strength you need to continue to stimulare the NS with heavy loads, so even if you lose some mass, your NS recruitment of muscle fibers will still be efficient.

  5. I dont believe in functional strength, your strong or your not. I walked onto a Div 1 track team with little track experience or ‘functional strength training’, but mostly from lifting heavy ass weights, diligently. Stick to the big basic lifts and hit them heavy.

So here is what i recommend for you:
Focus on the big lifts, dont worry about PRs and weight on the other lifts, but try to go up in weight every workout or 2 in the big lifts (squat, deadlift, bench, std press, pull up, row)

Do not lift to failure right now, and dont even worry about lifting afap untill PCT is over. Let the heavy weight your lifting make you work hard.

Lift with weight that are >85 percent of your 1RM in the main lifts, and continually recalculate that in your head based on 3RMs and such. (3RM + 10% of weight lifted is normally about 1RM). Total working sets for your main lifts should be <10 per workouts.

-Do not split your workouts up too much, stick to upper and lower days.

  • Rest a LOT between heavy sets
  • keep accessory work low for now until PCT is over
  • Lift Heavy

That my advice for now. I am bring quite biased for now as well, being that im lifting like a powerlifter for the time being as I plan to break some big records this weekend[/quote]

Good post, Great advice.

94

[quote]graphicsMan wrote:
Wow, dallasused took this thread down in a hurry… Perhaps, dallasused, you should post a thread in the Beginners forum, or MAYBE in the Bodybuilding forum, as it seems you don’t have any idea what you’re talking about steroids-wise, and you might benefit from some training advice (which is not really the topic of the current forum).[/quote]

I agree, as the OP knows i have serious doubts as to their abilities in and out of the gym. They ARE a beginner and this has been clarified…

This isnt necessarily a bad thing and isnt meant to be a flame, but it is about specificity/relevance.

95

OP, i would be interested if you would post your lifts numbers

96

[quote]dallasused wrote:
Yes, it will be much better if you stopped talking.

I am extremely sad about not deserving your respect. I might kill myself. I care that much, serious

I already told you the level , and the level i competed (i explained pro that way)

lol I am already at post cycle. PCT (POST-CYCLE-theraphy)

wwoow. Everytime i say something about that, always a 5-7 guy comes and act like that. I am sorry for that

Prisoner says that you can return to training hard after theraphy but not during. Because during is worst time to train for it. I said that I am gaining in the worst time.
Sure there is endegenous testo in my body.

We will SEE who is right after short time. Until that time, keep everything to yourself. So if you dont understand from being polite, just SHUT UP

Dont turn this into a drama.[/quote]

[quote]dallasused wrote:
JUST TO ADD

IF THE DISRECPECTFUL BEHAVIOR CONTINUE OR GETS STARTED BY ANYONE, I WONT RESPOND AND THE USER WILL IMMIDIATELY PUT TO “”“IGNORE LIST”“”.

I wont have to deal with anything this way. I will continue writing my recovery journey in this thread.
I will also add some good experineces about test tapering.

BestDaddyEver, I am waiting for your response when you have the time.

Thanks[/quote]

Easy there, internet Rocky.

Just curious as to whether or not you knew who you were ‘tossing rocks’ at.

I will echo what Brook said, because I agree.

You also seem to have a jealousy problem involving men who are 5’7" - 5’8" tall. Would this be the opposite of ‘little man’ syndrome. Do you have ‘giant’ syndrome?

Grow up.

You ought to listen to Brook, he normally charges for the advice that is given (He’s a personal trainer). You should be appreciative of any suggestions he offers. You came here with a question, do not be surprised to GET ANSWERS. Or was the purpose of this thread to be a log and not a question. In that case, you should have titled it differently.