William Rohe
Forum Replies Created
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HUGE fan of ProjectAD Ravenous! It might be a little too good as I’m waking up during the night and drinking a shake and sometimes a protein bar as well.
What’s the cycle going to look like when you come off your cruise?
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Joe – the advantage to loss calories on the rest day is your body doesn’t require those calories so you’d be able to keep insulin sensitivity high and remain a bit leaner during your bulk. If your strength and weight is increasing from 3500 calories, stay with that. If it isn’t, then increase slightly on workout days. Only increase calories if you need to. If you’re getting stronger and gaining weight, it will just be putting you in a larger surplus to gain faster which means storing more fat.
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Never felt like you can get much out of abs by sticking to just bodyweight. I do weighted machine crunches and rope crunches. I stick with bodyweight on leg/knee raises. Usually just toss 1-2 ab exercises into the end of each training session.
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Basically what Mort said. Volume + intensity + length of the workout will all factor into it. If you’re going through the motions and not pushing yourself hard, could be as little as 300-400 in an hour. If pushing yourself and all out intensity, could be upwards of 600-800.
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Multiple reasons intra workout carbs are beneficial.
-Carbs are an energy source. A fast absorbing carb has studies backing it that it will keep performance higher for longer. So lift heavier and for longer.
-Your body is its most sensitive and best at nutrient partitioning during and after training. Makes these the ideal times for carbs to be taken in.
-Calories. When calories get high during a bulk, it can get hard to fit in whole food meals and be able to digest it. Plus carbs taken pre, intra, and post are absorbed the best. So your body can potentially stay insulin sensitive for a longer period of time rather than throwing carbs in meals away from training sessions. -
Pretty sure you can find a template for setting up an upper/lower split in the Articles section. Which I believe JP only had about 4 working sets for each bodypart. 2 exercises for most bodyparts with 2 sets.
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I will echo that you can do so much more when your diet and training is dialed in on a lower amount than if you’re on a lot of drugs and without very good nutrition and training. In the past I always had solid eating habits but lacked the propor training intensity, programming, and overall push. Used to go for the whole high volume, pump, blood flow style of training. Added in quite high dosages and made some decent progress.
This time around I nailed my nutrition and training 100% and on quite the low dosage of simply test e right now and making insane progress on the scale and in the gym.
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Are you planning on running a test base? If not, DO NOT TAKE ORALS. They’d basically be pointless. Your natural levels would get shut down and you won’t keep any gains in weight or strength from that cycle without a test base.
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Jan – SARMs>current day PH’s
PH’s from a couple years ago which can still be purchased on a select few retail sites are essentially orals. Much harsher than actual orals for lipid profiles and your liver. -
Prohormones are much harsher on the body than actual gear. If you’re talking about real prohormones. Most of the ones on the market these days aren’t even actual PH’s and won’t do anything. But if you’re talking about buying some of the prohormones which are still on the market from before the PH ban, then that’s essentially steroids and have very harsh effects on the liver and kidneys.
Basically it will come down to this:
-Reformulated new day PH – don’t waste your money on it because it won’t do jack.
-Old school PH which is essentially super drol – wouldn’t recommend. Would recommend actual gear over those harsh old school PH’s. -
Any reason for a change in preworkout meal this year Jordan? In the past I believe I’ve seen you mention oats or cream of rice(baby rice). Bagel currently and you were doing berries last week. Just changing it up or notice a difference in energy/absorption?
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Lots of factors come into play when we’re talking about recovery.
Diet – do you incorporate refeeds or cheats? At what rate are you losing weight?
Sleep – how many hours of sleep are you getting each night?
Performance – have you still been hitting PB’s or at least maintaining your strength?
Stress – are you feeling stressed by anything? Giving yourself enough down time to relax before leaving for work or before going to bed? Maybe just need a lazy day which is what I consider a full day of doing very little besides making food and relaxing at home.
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Those hack squats looked like a killer. Good job getting that last rep!
Quick supplement question: you never seem to mention HMB or cissus. Waste of money or do you see them as beneficial given the extra money to spend?
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Adam – I wish we had plates heavier than 45lbs at my gym. 45lb is the highest they go :/
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These are all very different techniques, so I guess I’m not entirely sure of your question.
Rest Pause – can be done with heavier weight and I love doing when I stalling at a specific weight because it forces a couple extra reps. Great plateau breaker for any point during your workout when a lift stalls.
Dropsets – great technique to use multiple weights and failing on multiple sets in a short and limited time. Good intensifier for EPOC. I’d favor these more in the middle/end of my training.
20 rep set – obviously you’ll have to use a lower weight because the goal is to hit high reps(20). Would only do these at the end of a session.All of these techniques have a place and are benefitial at different times.