William Rohe
Forum Replies Created
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I’m going to have to ask you to stop posting pics/videos of Spartacus on IG. Makes me really want a dog right now lol. Sadly working 2 jobs and gym time makes it not very ideal for owning a dog.
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3 rotations will be better for getting different movements and angles. Will also allow you 1 – 1.5 weeks to recovery from a specific movement to hit it again. You didn’t list legs – I hope you’re not planning to leave legs out. Train your entire body.
As for volume and recovery, that is very person dependant and relies on several variables like sleep, food intake, and stress. Make sure you’re managing those 3 things first. Give the routine a try and if you’re not recovering enough between workouts and those variables are fine, then look at decreasing volume if needed.
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I trained on a high volume program that incorporated dropsets and supersets like Ryan Terry for several years. I found that it worked fine for building a base but then I got to a point strength wasn’t going up and when eating for growth, my bodyfat seemed to increase as much or more-so than muscle. The problem with high volume is it’s much more difficult to build muscle and strength on it because you aren’t going to true failure. If you were going to true failure on as many sets as high volume requires, you will burn yourself out, increase risk of injury, and strenght will bottom out quick.
Jordans approach and that of a lower volume with high frequency allows for better recovery from much less volume. If you’re getting bored of what you’re doing, maybe change your split to an upper/lower or Push/Pull/Legs. Sounds like you might just need something fresh or need to re-evaluate the split if you’re not recovering enough to build more strength by the next workout.
Something to note down with Ryan Terry as well is that Ryan build himself up on who knows what training style/routine. What you see now with his training currently isn’t exactly the goal of building, but maintaining muscle and bringing up weak points.
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I’ve tried clen + ephedrine in my last 2 cuts. I think you’ll like it as it really is the only thing keeping you going towards the end of a cut when caffeine isn’t nearly as effective anymore and food intake is quite low.
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Love the refeed video you posted! Too many people without much training experience feel they need refeeds when they don’t have the muscle mass to suggest it being necessary. Same with “cheat meals/days”. Way to tell it like it is and harsh or not, it’s true and that’s what people need, the right information.
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Agree with the above that those surgeries would likely have me not rack pulling or deadlifting at all. At this point after the 2 surgeries, your back is a weak point and the risk of re-injuring yourself is higher. Might be best to work around it the best you can and look at other back building movements. Doesn’t do you any good re-injuring yourself and be forced out of the gym for several months.
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Is this the leanest at the heaviest weight you’ve been? Could see from your video on IG that you still have good and deep cuts in your legs when contracting them. Maybe with the very heavy lifting, you’ll be able to hit the 260’s and maintain good condition.
I know scale weight isn’t the biggest indicator and it’s mainly going by the look in the mirror/pics, but do you have an idea of a top end weight in mind for this offseason? Or is the plan to hit a certain weight and then harden up?
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Agree with Mort. Performance wise, it’s important to keep carbs highest around intra workout. Depending how high carbs are though, you can pull some from intra, post if very high. Or even reduce one of your carb meals and pull calories out of your intra to replace those. Whole foods will be much more satisfying than the liquid carbs intra workout. That’s always an option if intraworkout carbs are high.
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Personal preference. With what Christoph mentioned on food volume, rice if hunger levels are higher. Pasta if hunger levels are so-so, lower. Personal preference if you aren’t noticing any issue with hunger.
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Looking forward to it!
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Anabolic Ben and Jerry’s vs Kuwait’s anabolic chicken
Eat both for max gains potential 🙂
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Damn Jordan, food is still very high and yet you’re almost in the 240’s! Seems like you’re able to cut on much higher foods this year as compared to your previous logs. I’m assuming just another year of muscle maturity and your training intensity from having Sas must be really helping this year.
Haven’t seen Corinne in a video for awhile. Are you two training separate now?
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Volume is very person dependant as well as based on an individuals diet and type of training. My rotation is upper/lower as well and take a 2 days on, 1 day off approach. If I do 3 days on, I’m really pushing it and if I did a 4th straight day, my recovery is toast. You basically need to give the routine a go with your current diet and if you feel your body is telling you that you are completely beat up to the point you can’t do much or even progress on lifts, that’s how you know it’s too much.
Basically experiment to see how much you can take.
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In for the new Ben and Jerry’s diet 🙂
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Jordan has mentioned in his videos and logs to have 2-3 different variations of lifts. Otherwise you’re doing the same lift over and over. Multiple variations allows you to progress on multiple exercises over the course of 1-2 weeks.
I personally am on an upper/lower split with 4 different variations of each.