Makes sense, now I just need to find a new job, haha
The 5 and 6 day templates arenāt too much lighter. maybe 1 exercise. but you are right that the extra day(s) off is worth it especially prior to deload. Its really just a cool program because you will have 2 mesocycles of traditional lifting then youāll have a mesocycle of metabolite work and then 1 from strength. So its really a 5 month program.
FYI all the weights will be lighter than you 10rm based on the number you put in the excel sheet. I usually put my 6-8 rm in the 2nd meso so that I get some medium weights. other wise you do a lot of 13-18 rep sets, which I personally donāt think do much for growth.
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Thanks so much for the detail, brother ā this is a huge help! I am going to go with the 4-day program. Did you do full-body emphasis?
I would choose chest & back, but donāt want to get stuck with that modification. Kind of sucks that you get stuck with the split and focus area you choose and have to pay full price for any other modalities. Iād think there should at least be a discount.
You choose how many days a week you want to workout out and they are based on that. I usually choose around 4 or 5 and the workouts are never more than an hour ever.
Thanks, man. Definitely torn between that and RPās programming ā both sound like great options and Iāll probably end up running both at some point. Athlean-X seems to be a more user-friendly system and is slightly cheaper with shorter workouts (with I like), whereas I assume Israetel probably knows a little more about programming that induces maximum hypertrophy.
I have the 5 day chest and back and the 5 day arms and shoulders. I can DM them to you if you want to see them.
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@bkb333
From a pure bodybuilding prospective Iād probably do Mikeās first and then use Athleanx if I were you. Athleanx is awesome for targeting every single muscle in the body and understanding how and why to do that for each muscle as well as varying exercises etc. It may make more sense to do Mikeās first and bulk up and when summer comes along use Athleanx.
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That would be incredible! Thanks so much, man. Email is kolbjamie15@gmail.com
Sent. Let me know if you have any questions.
God luck man. 10 years of stability and experience will get you a nice job. Look at oil gas you might find a good sales gig there.
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Tell me when you signup. I might just do the same and we can run the same plan. Might keep me motivated and Iām track
You are the absolute man! So crazy how you get 6 weeks for each mesocycle ā so, 24 weeks of programming in total. Itās wild to see it all laid out like that; so much thought went into this.
Iām a little confused why only some of the exercises have the scale for effort (-2, -1, etc), but Iām guessing thatās intentional based on workload scheduling and when you hit each muscle group? Before you began, did you test your 10 RMs, or just guess at it?
I use the first week to test the 10RM. The reason some exercises donāt have ratings is because the templates are designed to overload certain body parts and keep others at maintenance. Iād guess the full body would have all exercises rated.
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Thanks again, man. The way they explain rest days doesnāt seem to make sense. Did you do 3 days, rest 1 day, 2 days, rest 1 day? And figured out your own rest periods? Iām thinking 2-3 minutes would be about right.
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Absolutely!
I did m-f, no one had time for sat every week. 2-3 min is perfect. This is theoretically only hypertrophy so as long as RIR is correct youāre gaining. Especially on trt
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Today is my TN birthday. Just wanted to say a huge thank you to all the guys whoāve participated on this log over the past year. Iāve learned a lot from each of you and your time/efforts are thoroughly appreciated.
One year ago, I was knee-deep in Jay Campbell podcasts about TRT. I had been thinking about beginning it for about 2 years and had been trying every ānaturalā remedy I could find to fix myself ā but it wasnāt working.
Iām so glad I took the plunge. Iām not dialed in yet but way closer to it than I was in December 2018ā¦so, thanks, fellas.
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Awesome Iām also at one year and way better!!!
How is that cytomel doing for ya
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Great to have people like you on this journey with me, brother. Itās been good so far ā slight improvements, but nothing too noticeable.
Iāve been taking 25 mg per day, which seems like a lot given that I havenāt observed anything substantial. Iāll give it plenty of more time, of course, but honestly thought Iād feel a bigger change at this point.
Up that dose! Up that dose! Up that dose!
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