[Nick DePietro]

I’ve seen you do 4-8 week clear outs JP – are those the typical durations? I’ve heard of people claiming you need many months off and I’ve had friends who go 4 week cruise and bam right back at it. lots of conflicting info but what you’re doing is working clearly

[Nick DePietro]

JP – i see on page 1 you had 25mcg T3, and looked through most pages in the log and didn’t see it again. is this something you were using to tighten up? do you use t3 regularly/periodically, or only dieting? just curious

[Nick DePietro]

not to be rude but this isn’t a Q&A, it waters down the blog away from Jordan’s progress and he’s just answering random questions that aren’t about his training/diet/drugs…

[Nick DePietro]

Kevin,
this info on gh is outdated and is only relevant for growth hormone releasing peptides and hormones (GHRP’s/GHRH’s), as well as your own production. in fact, per doctor serano (a regular contributor to John Meadows site) people looking to gain size with exogenous gh should in fact take it with carbohydrates. the mechanisms to blunt gh release and igfbp 1-6 conversions are not very relevant when the gh is administered exogenously. hope this helps 🙂

[Nick DePietro]

thanks for your input guys!

the reason behind the same muscle groups am/pm was based on literature and recommendations by Christian Thibaudeau. I’ve tried both ways – different muscles and same muscles. I liked certain aspects of both.

I will check out your log JP

[Nick DePietro]

honestly I often have the same problems after about a month when I’m trying to gain mass.
I have tried GHRP6 and had a similar experience as JP – after a few weeks it didn’t have the same effect. also, for me atleast, it didnt necessarily make me hungrier, but it made it so it was very difficult for me to feel full.
I have also tried ipamorelin/cjc1295 combo post w.o. and that made me super hungry because it dropped my blood sugar levels very low. I’m not sure why exactly, but I have used insulin and know the hypo signs. so unintentionally ipam/cjc combo made me ravenous pwo
other than that, give cardio a shot. a quick 15 minute HIIT session or even some steady state always increases my appetite

[Nick DePietro]

First I always advise people to do what they enjoy. If you hate your routine you wont last long, or at least wont go into the gym excited and energetic about it.
Second, I know JP would advocate you to train body parts more frequently than once a week so it sounds like you have that all settled man which is great. If I’m not mistaken he is training a body part roughly every 4 days
Third, push/pull/legs is and always will be my favorite split. sometimes i will split quads and hamstrings to different days or two sessions in the same day so i can up the volume for each.
I’m partial to a PPL from a recovery, volume, and frequency point of view. Im sure other people will have different opinions

[Nick DePietro]

http://journals.lww.com/nsca-jscr/Abstract/publishahead/Effects_of_a_Modified_German_Volume_Training.96210.aspx

Abstract
German Volume Training (GVT), or the 10 sets method, has been used for decades by weightlifters to increase muscle mass. To date, no study has directly examined the training adaptations following GVT. The purpose of this study was to investigate the effect of a modified GVT intervention on muscular hypertrophy and strength. Nineteen healthy males were randomly assign to 6 weeks of 10 or 5 sets of 10 repetitions for specific compound resistance exercises included in a split-routine performed 3 times per week. . Total and regional lean body mass, muscle thickness, and muscle strength were measured before and after the training program. Across groups, there were significant increases in lean body mass measures, however greater increases in trunk (p = 0.043; ES = -0.21) and arm (p = 0.083; ES = -0.25) lean body mass favored the 5-SET group. No significant increases were found for leg lean body mass or measures of muscle thickness across groups. Significant increases were found across groups for muscular strength, with greater increases in the 5-SET group for bench press (p = 0.014; ES = -0.43) and lat pull-down (p = 0.003; ES = -0.54). It seems that the modified GVT program is no more effective than performing 5 sets per exercise for increasing muscle hypertrophy and strength. To maximize hypertrophic training effects it is recommended that 4-6 sets per exercise be performed, as it appears gains will plateau beyond this set range and may even regress due to overtraining.

[Nick DePietro]

I’m not JP obviously but I’ll chime in my 2 cents to try to help..

Maximum recoverable volume (MRV) per bodypart per week is likely somewhere around 20 sets. (thats working sets. its probably somewhere in the range 15-25 for most people)
this a HUGE generalization, but probably a very good estimate based on literature.
this is obviously HIGHLY individual and differs between muscle groups. but 20 is a good estimate for how many sets you can perform and fully recover from and continue to progress from.
this can change over time depending on how you train.
this is also cyclical – i.e. you will eventually need to back off for a short period of time

try something out and see how you feel.
everyones recovery is different.
you want to find the sweet spot where you are near your MRV but not to go over it