[haydn ward]

its even written that way in one of the articles by JP on the site under the articles section. and I wrote it down from one of his training videos where he explains what they are and how he does them (don’t ask me to recall which video, theres a lot to go through lol)

[haydn ward]

as the weeks/sessions progress, so will the weight, but the muscle rounds themselves are set weight for 6 sets of 4 reps with minimal rest, usually 10 seconds. from what I’ve read/seen, its using a 10 rep max. the idea is to take your 10 rep max and by the end of the muscle round, to have completed 24 reps with that weight. its a variation of an overload but with focus of pumping the muscle, saving the heavier work for the planned heavy session later on in the week/program. if your doing a muscle round and pushing serious weight, using a 5-8 rep max, then your not doing a muscle round?? but, there is a possibility JP is using a new/different style of muscle round?
not saying that you are, but is there the possibility your confusing his regular training of warm up sets building up to a top work set as a muscle round?
trust me, if you take your 10rep max and do 6sets of 4 with 10 second rest with correct technique, under control, it will kick your arse!

[haydn ward]

muscle rounds aren’t meant to be heavy. if you do them correct, its 6 sets of 4 with 10 sec rest per set, and I typically use my 10 rep max. id probably do 1 warm up set. so for example, yesterday was heavy hams and then muscle rounds for quads – I used leg extensions, I did 1 set of 40kg for 15 reps, then I did my 6×4 with 75kg. the idea is to get a pump through the muscle, not necessarily overload it with excessive volume or load – that’s why there is a heavy day. everybody is different I suppose, but I would do 1 light warm up set, not really for the muscles but more the joints and mental preparation

[haydn ward]

Yep pretty much set up how I have it. So far it seems to be good. Im getting sessions finished in under an hour and a half, closer to the hour mark. Numbers are going up and people are commenting on a physical change. I know that will be down to diet and supps as well, more so than the training, but the training is the only thing ive changed within the last 3 weeks….

[haydn ward]

if your question is aimed at me:
well because I was running fast tren ace, that was going to be injected every day so I thought to make the most of it, id use the prop for the same reason.
if I could of got hold of suspension id give that a try but its hard to get the real thing and bloody painful!

side note – don’t do 2ml of prop (200mg) into your quad, I couldn’t walk the day after lmao

but, another reason is because I had run long/slow esters, I decided to ‘mix it up’, I found I was running a slightly lower dose on the fast acting than I was on the slow acting, its just the volume of injections increased which if you don’t mind it, then why not. doing just prop at lower more frequent doses gave a more steady stream/ release of test, whereas the test mixes such as sus and t400 because they are a mix of esters, and you cant always guarantee the doses on the bottle, then you cant guarantee the levels in the blood, if that makes anymore sense?

[haydn ward]

ive run test prop with tren ace with every day jabs (ballache!), and ive run test400 with tri tren with injections every third day. both worked upto fairly high dosages over time, can honestly say only side I got from tren was night sweats. I would sweat buckets at night. but never had aggression, high raised blood pressure (than expected on peds), no ache, no oily skin etc etc.
interestingly the only thing I tend to respond negatively to is decca: that gives me abit of gyno/ tender nips.
As previously mention in this thread, sides are independent, what affects you might not affect others and vice versa
But, when running, I used a blast and cruise approach, so for 6 weeks test was higher than tren, then next 6 weeks nice versa. simply because at the time, I needed to bring my strength up, so I would blast the tren for the strength, and then blast the test for the growth affect. this was something I was advised to do and it worked ok for me, not saying it should be used or its perfect, but at the time it did its job

[haydn ward]

I damaged my rotator cuff over a year ago now. for the first month I couldn’t even press an empty Olympic bar. push ups where a no go and in general could only train back for upper body. im back up to 150kg incline for about 6 reps on plate load machine, 100kg strict overhead press etc etc.
I did a lot of rehab work with bands, doing rotations at different angles, pulling the band across/away from myself, pulling towards myself, doing pec stretches, doing face pulls with the band at different angles (‘T’, ‘Y’, ‘W’) etc etc. the damage was done last august. its only been since the last 10 weeks I can press ‘pain free’. certain angles of overhead can still give me jip. back in April, I could bench but only narrow grip – if I went normal grip, about half way off my chest my bad shoulder would just turn off. same with overhead, just a complete lack of power and a fair bit of ‘discomfort’ within the shoulder.
it does sound like our injuries are different tho as I couldn’t even press something without pain let alone do it but just be in pain the day after so id say yours is less sever than what I had so hopefully wouldn’t affect you as long.
you can look into maybe ‘supplementing’ with peptides, there’s a specific chain that deals with tissue repair, tb150 I think its called (don’t quote) or, if you got the cash, inject growth into it lol

[haydn ward]

Yeah so day 1 heavy push muscle roud pull, day 2 heavy quad muscle round ham and calf, 3 heavy pull muscle round push 4 heavy quad calf muscle round hams.
ive tried it for a week, going into week 2 now, ill continue it to see how productive it is

muscle rounds are 1 exercise per muscle 6×4. Except back, back I do wide lat pull and like a close seated row.
but on press day I will do 1 muscle round for chest, 1 for shoulders, 1 for triceps. The muscle rounds are just to keep pump and volume, im focusing the majority of the effort on the heavy work

[haydn ward]

Just a quick one JP, reading through the comments I’ve seen you mention an e-book: is it available yet and if so, where can I purchase a copy?
Thanks H

[haydn ward]

thought as much. I was only doing the ‘high pull’ style once every 3 weeks, but ill remove that and keep my usual grip, muchias gracias!