avatar1338
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!!!NEVER CHANGE A RUNNING SYSTEM!!!
he progressed every year so why change things up? little tweaks are ok but changing the whole concept might fuck things up.
if he would have trained at a higher frequency with the same intensity he would also have more opportunities to injure himself, so maybe it would have ended his career much earlier, who knows…
at this level of intensity, the CNS will probably be your limiting factor.e-mail: avatarderboss@hotmail.de
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cabergoline is the active ingredient of dostinex so same sides.
im pretty sensitive to prolactin but as long as i keep estrogen in range, im fine for the most part.e-mail: avatarderboss@hotmail.de
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a lot of top guys trainied each bodypart only once per week. a year ago i talked to markus rühl about this topic on one of his seminars. according to his answer, he is not a fan of high frequency low volume training or using a logbook. he said that he always used his 5-6 day body part split and just got stronger over time by training hard.
e-mail: avatarderboss@hotmail.de
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No. Ill give you an example.
Lets assume i already did my heavy shoulder press ( smith, db , whatever….). I do 1 rest pause set ( might be a standing db slr or a machine slr standing or seated or a slr on cables, … doesnt matter..) than i do another exercise with 1 set of muscle rounds. Than i do my pump set to get a good amount of blood into the muscle. Than i stretch.
So 2 exercises and 1 “light” set with focus on increased bloodflow and sqeezing the shit out of the delt. Atm i do it 2 x / week. If you want to do it eod i would drop the heavy stuff on the 3. day and just do the pump set or reduce the 2 heavy sets down to 1 each workout.e-mail: avatarderboss@hotmail.de
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i do advocate low volume high frequency for everything and i probably always will, but i think there are some muscle groups that respond better to slightly higher volume. side and rear delts are one of them. for me , a good mix of heavy work (thats my main focus) and getting a good pump gave me the best results. 1 rest-pause set and 1 set of muscle rounds is still low volume imo.
e-mail: avatarderboss@hotmail.de
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sounds like very low volume in the first place. i like to do at least 2 exercises with either a rest-pause set or muscle rounds + my pump set to finish it.
e-mail: avatarderboss@hotmail.de
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totally agree with Robbie!
what changed everything for me was warming up with very light weight but doing a lot of reps (20-30) for a couple of sets. when my delts are pumped as hell i start with my heavy work. if you try it out, use really ligth weigt so you don’t take away loading from your main sets. i also do 1 really challanging pump-set after i did my heavy work. i like to do 15 reps, 10 sek break, 14 reps, 10 sek break, and so on until i reach 10 reps. i stay super strict with my form and do 1 sek pause on the top and 3 sek eccentric. than i do my stretch. this hurts like hell but it gave me really good results so far (combined with the exercise rotation).e-mail: avatarderboss@hotmail.de
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you might overthink this topic a bit. as long as you consume a good variety of protein sources (fish, beef, chicken, dairy…) you will be fine!
e-mail: avatarderboss@hotmail.de
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i had the same problem for years, here is how i fixed it:
before i even did sets of 6-10 with 180 kg but after a couple of reps my form started
to get sloppy and my lower back took over so first of all, i dropped the weight by around 20% and aimed for perfect form.
i worked on my ankle (and adductor) mobility to get my knees past my toes and my knees more outward.
this way, the adductors have to work a lot more while squatting. im also using weightlifting shoes to help with mobility.
it will take a couple of weeks/months until you see big changes in your form but it is worth it.
this changes in technique will allow, keeping the torso more upright and will increase the tension on the quads a lot.
it will also reduces the load on the lower back quite significantly, so the cns won’t fatigue as fast.
this will allow harder and/or more frequent workouts and better results over time.
i also do a short pause on the botton (0.5-1 sek) and i do a 3-4 sek eccentric. this way, the quads are forced to do the work.
some people are “not built to squat” but working on mobility will make a HUGE DIFFERENCE in performance and results.e-mail: avatarderboss@hotmail.de
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for the last years, i counted calories but since 2 months i have set a baseline meal plan and change foodsources and amounts of food as needed. i weigh myselfe every sunday morning. if i haven’t gained weight, ill add more food, if i have gained weight too fast, ill reduce it. if i do more activity one day, ill add carbs, if i have a lazy day, ill reduce them. this seems to work better for me than counting calories. i think in the end you can’t count the exact amount of calories you have burned throughout your day. you can only estimate them. at the end of my week, my scale and my mirror will give me a good feedback if i ate too much or not. If i switch food sources its the same principle, by the end of the week, i will know if it was too much or not enought. i will make changes according to my scale weight and/or look. if you are in prep you have to be very strict but for an offseason schedule this seems to works great.
e-mail: avatarderboss@hotmail.de
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isn’t 54 way too low for 750mg of test?
or am i wrong???e-mail: avatarderboss@hotmail.de
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No worries 😉 None of that but frequent bloating and diarrhoea for just under a year now. Have had a little read online and those also seem to be symptoms of worms. Thanks a lot for the help!!
e-mail: avatarderboss@hotmail.de
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i’ve been told that long periods of starvation
can cause atrophy of the thyroid gland.
there might be a good chance, that your eating disorder screwed up your thyroid.
i would do bloodwork and go from there…
im still curious about other peoples opinion…e-mail: avatarderboss@hotmail.de
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No, she hasn’t. Thanks for the tip. Fluid intake is roughly 3 litres a day.
e-mail: avatarderboss@hotmail.de
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Im really curious about their opinion.
may i ask you a few questions?
when did you switch to your 1800 cal program and how much weight have you gained since than?
do you still gain weight? if yes, how much / week?e-mail: avatarderboss@hotmail.de