[Padawan]

[/quote]
If you are doing 20k steps a day then I would be very cautious of doing additional cardio day to day to be honest.

I may do a little HIT on rest days for Fitness but that would be it.

Thats a lot of steps.[/quote]

If I go by bike, my steps remain at approx. 12 000 – 13 000 and addition the bike ride is like 3 – 4km a day.. Which one would you suggest to do as I feel like the morning steps or cardio keep me locked in on my routine?

Option A = approx. 20 000 steps a day without any cardio

Option B = approx 12 000 – 13 000 steps a day and in addition the bike ride 3 – 4 km and fasted cardio 20 min / day to keep me locked in on my routine

[Padawan]

Offseason cardio packs on quite much health benefits but do you guys see it hinder leg mass / fullness of the legs?

I have wondered this especially as with my job as a PT and as I go to work by walking, my steps gets out of hand on some days (around 20 000 steps daily) and I feel like this has truly had an impact on my leg fullness somehow. Even tho it is not direct cardio, I just have been thinking about it that would cardio have same effect?

And is it maybe because walking that amount of steps daily are so low steady state and so consuming that they will burn off the leg size. I might be able to switch to my bike as the weather gets better here so maybe it would save my legs little bit and would be more like normal cardio as it would be faster to move around and also HR would get up little higher so it would not be as low state as walking.

[Padawan]

At a Trt or lower dose GH use there should be no worries regarding BG for 98% of people I believe

Meals containing carbs don’t have much of shy impact on the GH at these doses or any imo.

Yeah, maybe Metformin and Berberin could be useful supps to midigate the possible effects of GH to blood glucose but I don’t think that with that dose those would even be a must.

[Padawan]

Thanks! Yeah I think I have a offseason coming up in Dubai so I am able to get the legit stuff and with my budget also with that dose so why not to go for it then!

[Padawan]

182.6 – Arms

Hitting arms on off days when I feel recovered enough to do so at the moment. Today I’m more than able.

45 mins max , all isolations , in and out

Hey AJ, how do you adjust your caloric intake on these off / arm days? Do you eat as planned by the rest day diet or by the training day diet? Or do you prefer rest day diet with just added intra or what? 🙂

Keep up the good work with training and content!

[Padawan]

Thanks for the answers! I have a coach and we have talked about it. He says that the 2bros could be the start in september but he also said that I could do all of the shows in different federations to just get more experience.

PCA first timers would be great but there is no shows in the later part of the year, for example october – march.. But incase 2bros also has the first timers category, then it would be the best.

So you do not prefer the Instagram federations? ?

[Padawan]

Hello,

I am planning the same question in the end of 2021. I am enhanced athlete, and have a quite small frame but I have planned that I need the competition experience. So any preferred federations and competitions for mens physique / physique competitions for a first timer and preferably in the end of the year like October – November?

I am currently sitting around 79kg / 179cm, and lean (visible striations in triceps, delts and chest). Planning to continue this offseason as long as a reasonable body composition will allow and maybe implement a short mini cut, if it gets too out of hand. And then still have a good time for a proper prep.

[Padawan]

Thanks for the reply!

How much do you see it hinder the progress if there is no intra workout carbs at all? There is still quite many IFBB pros who just drink plain water in training sessions, as their diet is in other ways so on point.

[Padawan]

Hello Stefan, Do you see intra workout nutrition vital in bodybuilding if sessions last only about 90min but are high intensity training? And if you see it vital, do you see that simple sugars from example wine gums would have the same or almost same benefits as easy digesting carbs in intra drink? I myself do not like to drink my intra drink, because it makes me feel quite full and not feel good in training no matter what carb source there would be. The wine gums does not affect at all so what you think?

[Padawan]

Your opinions on this split and regimen?

Mon: rest
Tue: Push
Wed: Legs
Thu: Pull
Fri: Arms
Sat: Legs
Sun: Delts

Still trying to fit in 6 days of training in a week, planning to have the arms and delts sessions there to work on my weaknesses and also to work as light sessions and to recover from the more taxing sessions. Is this still total nonsense or a good way to strive for progress on my offseason as long as sleep and nutrition is on point?

PUSH:

DUMBELL PRESS (INCLINE) 5 – 9 / 10 – 12
Hammer strength Lying chest PRESS 5 – 9 / 10 – 12
INCLINE SMITH 5 – 9 / 10 – 12
SHOULDER PRESS DB (rotation) 5 – 9 / 10 – 12
CLOSE GRIP BENCH PRESS 5 – 9 / 10 – 12
SKULL CRUSHER (STOP) 5 – 9 / 10 – 12
CUFFED SIDE LATERAL 10 – 12 / 10 – 12
FRONT RAISE (barbell) 10 – 12 / 10 – 12

LEGS:

SEATED LEG CURL 8 – 10 / 10 – 12
HACK SQUAT 5 – 9 / 10 – 12
LEG PRESS 5 – 9 / 10 – 12
HEEL ELEVATED F. SQUAT (smith) 8 – 10 / 10 – 12
LEG EXTENSION 8 – 10 / 10 – 12
GHR BANDED 5 – 9 / 10 12
STANDING CALF RAISE 5 – 9 / 10 – 12

PULL:

V – HANDLE ROW 5 – 9 / 10 – 12
HS SINGLE ARM ROW 5 – 9 / 10 – 12
WIDE CHIN UP (reverse grip) 5 – 9 / 10 – 12
STANDING BICEP CURL BB 5 – 9 / 10 – 12
SINGLE ARM DB CURL (scott) 8 – -10 / 10 – 12
CUFFED CRUSIFIX Laterals (lying) 10 – 12 / 12 – 15

ARMS:

SEATED GYM80 MACHINE BICEP CURL 5 – 9 / 10 – 12
DIP 5 – 9 / 10 – 12
DUAL BICEP CURL (smith support) 5 – 9 / 10 – 12
OVERHEAD EXTENSION DB 5 – 9 / 10 – 12
SINGLE ARM DB CURL (hammer) 8 – 10 / 10 – 12
SINGLE ARM PUSHDOWN 8 – 10 / 10 – 12

LEGS:

BACK SQUAT 5 – 9 / 10 – 12
ROMANIAN DEADLIFT 5 – 9 / 10 – 12
GOOD MORNING 5 – 9 / 10 – 12
BULGARIAN SPLIT SQUAT 8 – 10 / 10 – 12
STANDING CALF RAISE 5 – 9 / 8 – 10

DELTS & ABS:

HAMMER STRENGTH SHOULDER PRESS 5 – 9 / 10 – 12
SEATED SIDE LATERALS 8 – 10 / 10 – 12 / 10 – 12
CRUSIFIX LATERALS 8 – 10 / 10 – 12 / 10 – 12
LYING CRUSIFIX LATERALS 8 – 10 / 10 – 12 / 10 – 12
LEG RAISES 5 – 9 / 10 – 12

[Padawan]

Yeah, in fact there is no reason to expend the energy on shitty training days and not progressing.

How do you see the split:

Push
Pull
Legs
Rest
Push
Pull
Rest

Or to influence to my weaknesses:

Push
Pull
Arms
Rest
Legs
Upperbody
Rest

These splits would be set to spesific weekdays so it would be easily implemented to my work schedule.

[Padawan]

Yea It would not be necessary but due to my work schedule somedays are easier and some days demand more. So that’s why I would like to have a set dates to leg days because it is taxing as hell to work after have done legs. I am training in the morning because I work mainly on evening shifts.

[Padawan]

Thanks for your insights! So back to the drawingboard then. Just have to try to maximize the rest to keep progressing.

Any suggestions about the training split for five days then? Arms and delts are my weaknesses, legs and especially quads are my strengths.

Would you suggest evenly distributed split for the different weekdays or should I just throw the weekdays in a garbage bin and start a rotating split? For example 2 on 1 off?

[Padawan]

Yes I have watched the videos, and to be honest my training is intense. I have a backround of 10 years of training in the gym aiming for muscle hypertrophy. Before that I used to compete in boxing so maybe this interest for training arises from boxing, because I have used to to a lot.
Thats why I think that my recovery capacity is better than average.. But this is not optimal in your opinion?
How would you structure the training split then? 5 times a week with separate rest days or 5 times a week straight and then two rest days?

—–
More is not always better for most people and you’ll likely get more progress by allowing your body to recover more and adapt on those rest days. If you’re following a PPL split, I like to put a rest either side of Legs and have no more than 2 consecutive training days, so Push, Pull, Off, Legs, Off, repeat

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[/quote]
Thanks for your opinion ? I was also thinking about 3 on 1 off. The problem is that I would like to have two leg days on the week, the first more quad dominant, and the second hams and qlutes.

And due to my work schedule I would like these days to be wednesday and saturday to get the most time and thus a lot more focus in the hardest sessions per week.

So with these conditions, what would you suggest?

Monday: push
Tuesday: pull
Wednesday: legs
Thursday: ?
Fri: upperbody
Saturday: hams + glutes
Sunday: ?

[Padawan]

Yes I have watched the videos, and to be honest my training is intense. I have a backround of 10 years of training in the gym aiming for muscle hypertrophy. Before that I used to compete in boxing so maybe this interest for training arises from boxing, because I have used to to a lot.

Thats why I think that my recovery capacity is better than average.. But this is not optimal in your opinion?

How would you structure the training split then? 5 times a week with separate rest days or 5 times a week straight and then two rest days?