lol I’ve been in that boat. I would usually stay 25-30 lbs above my contest weight, and often had to remind myself that I was doing everything as well planned and intelligent as possible. Of course when you’re adding a few lbs of stage weight a year (which is very impressive despite to non-competitors usually not realizing how much so), you don’t always see the effects in the middle of full off-season pancake mode.
I haven’t been following this whole thread, but I gotta say that I really disagree with what most people are considering low volume and some even regarding it as the best way to train (I’ve read some absolutely ridiculous stuff lately on here and just kept my mouth shut because I’m getting too old for pissing matches online).
I personally had a damn good base before I ever competed, and as I did over the years, I raised my volume a lot. I also improved every single year. I made friends with competitors and found that the best ones did almost everything the same. Wnbf Pros, IFBB Pro (I know quite a few and train at Bev’s myself on occasion),… and the notion that all pros train low volume is just incorrect.
What I found (and I can only speak on that), is that once recovery is optimal, you can get away with more. I stopped the one a week per bodyparts, and just took an off day as I needed it. If you’re diet is on point and you’re getting enough rest, your body can recovery. PEDs? They aid recovery, and I can’t tell you how many gear users (NPC and IFBB competitors) I’ve coached who are frequency and volume machines. Heck, think of the monstrous dudes in the 80’s who came nowhere close to the drug use today’s competitors (even amateur npc guys!) typically use, and they all trained in a volume approach, with their results putting many of today’s crop to shame.
Definitely try something different if you’re not getting results, but remember that Dorian was a seriously advanced specimen who was capable of serious generation of intensity. Now, perhaps it was his magic approach that worked for him (because you don’t see guys any other low volume guys training that way and landing all over the Olympia stage year after year!), OR perhaps it was just a matter of matching his personal recovery ability, gear protocol, and other factors.
That thread was interesting to me. It certainly struck a nerve with a lot of people. Some people got massively butt hurt that their precious training methods where being questioned (Which makes no sense to me, if you’re getting results, why care what anyone else thinks?). Other people seemed to drink the Kool aid pretty quickly and turned it into a religion, abandoning the programs they’ve been advocating and making progress on to do “Paul Carter inspired” training.
I’ve tried to take it as advisory. I’ve not been in this game for a long time, but it’s enough time to know that one article or program is not “the holy grail”.
I think my biggest takeaway was the volume of quality sets. If I do 5x10 with the same weight on all sets then it’s safe to say at least three, if not four of those sets, weren’t close to failure. They contribute to overall fatigue but if failure is a big driver of growth then why not get there faster (in 2-3 sets instead of 5)?
Appreciate the feedback man! I stay about 20 lbs above my stage weight and hope to push it up to 165 next year. 170 would be fantastic but I don’t think 15 lbs I’d lean muscle is gonna happen.
I feel like I grow through volume. I had very undersized lats when I started training for my show last October. I did 6 sets of chin ups to failure 7 days a week for almost 5 months and my chest circumference went up like 5 inches.
As I’m getting older I realize more and more that heavy weight just isn’t good for me. I recover much quicker from heavy volume sets.
I want training to be fun. Challenging but fun. Again I appreciate all the feedback!
I typically don’t take my first set to failure. Feel like it’s more of a working warm up set. From there on out though I tend to pick a weight where I’ll fail somewhere between 10-15 reps. I also like hitting the failure rep, giving my self 5 seconds and then cranking out 1 or 2 more
My weights been really consistent as of late and I’m pleased with that. Gonna try to stay right where I am through the end of August and then try to make a push up to the upper 180s.
Today’s training
Legs
Leg press
3x12 @300 triple dropset last set
Hack squat
3x12 @200 triple drop set last set
Pistol squat
3x12@120
Squat jumps 1 minute
@jackolee A diet/TRT-question for you. If someone is on TRT to such an end that their T-levels are “normal” does that have an impact on what is a suitable macro-distribution for them?
If one reads enough articles on here, one rule of thumb one might walk away with would be that about a gram of fat per kilo of bodyweight is necessary to support adequate “hormonal function”. However, the writings do not betray whether or not “hormonal function” is primarily concerned with testosterone levels - although, reading between the lines, that is what I have walked away with.
But, when you have exogenous T - even if it is just to reach a normal level of test - then I could see it as a possibility to run fats significantly lower. Would you agree? I’ll add that seeing as even enhanced lifters employ nutrient timing that I’m not suggesting it’s carte blanche to feast on carbs at all times either.
Hmm… first off I’m no nutritionist just a dude who fumbled around with me macros until I started seeing changes and then stuck with it quite stubbornly.
I’ve never kept fat anywhere near that high. For my body weight that would equate to about 80 grams daily. During a cut I keep it around 30. On a bulk I’ll go up to 70ish but not much higher unless I’m splurging.
This is how I believe you should break up macros on a cut. Protein at least 1 gram per pound. This is a bare minimum. I shot for 50% of my calories. Keep fat at 20% so I’m a 2k calorie diet around 40 grams. And fill the rest with low GI complex carbs loaded around your workout. Also add in lots of green veggies.
As to the normal hormonal function question I think not enough fat can mess with everything. The problem is everyone’s different. Your body might respond better to fat than mine. And the exogenous test absolutely makes it easier to run low fat. I sure wouldn’t keep it at 30 grams year round.
The term “normal levels”. Is also a strange one as the range is so large. My labs show a normal range of 300-1100. I would feel terrible at 300 and am a raging bull at 1100. I feel best around 800. I like to say optimal levels. Hope that helps
Nothing too exciting here guys. Wish it were another vacation but unfortunately I’ve simply been swamped with life and work. Forum slipped to a pretty low priority.
I also right after getting over the staff infection injured my shoulder /bicep tendon and have been doing pretty boring rehab/training for the past two weeks. I’m feeling much better now and am planning on hitting it hard again starting Monday. Guess what doesn’t kill you makes you stronger.
Last night we had a big storm and lost about 1/2 of a giant oak tree in the front year so I’m off to chainsaw work now. Thanks for checking in on me. I’m back!
