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5 Day BodyBuilding Splits Are NOT Optimal For Sterioid Free Athletes!

First of all, it is about your experience as a bodybuilder and a steroid user. Do plyos to jump higher 3. Drop jumps sets of 5. The above points led me to the development of what I call my Ultimate Split. If you want to make you steroid cycle a success for you, to gain great amounts of muscle mass and be able also to keep it once ceased, than you have to pay close attention to your workout planning. Sets and Reps There are a multitude of ways to regulate the sets and reps and many that I use.

Okay so I am starting my cycle in 2 weeks and I was wondering what split is the best to run while on gear. I currently run one body part once a  One a day muscle per week training split vs 2 muscles a day. While on an anabolic steroid cycle, you’ll recover much more rapidly between A split is a program that allots both workout days and rest days in. What seems to be the best regarded and recommended split. i used to a on/on/ off/on/off kinda thing and best layout for muscle training. once  Best training split | MESO-Rx Forum - Think Steroids.

Leg curl - 2 x 10 Day Three testosteron Friday Pull-Up 3 sets to failure Barbell Row 2 x 8 EZ-Bar Curl 1 x 10 Abs 3 x 10 Quite low volume isn't it? However, there are few people who can't make consistent strength gains on that routine.

Although some now argue that the hardgainer philosophy went a little extreme with extremely low volume and excessive recovery recommendations and I agreemost natural bodybuilders to this day will make better gains focusing on strength gains with a more moderate volume setup than any routine that they pull out of european steroid shop erfahrung standard bodybuilding magazine.

Let's say you took a natural bodybuilder and built him up to the following lifts: Now what if those were the ONLY lifts that he did and he simply focused on each of them in amazon progressive fashion? Well, that is what powerlifters do and there are no shortage of muscular powerlifters out testosteron. But the average bodybuilder will get lost in the details the pump and volumeand shortchange himself in the long run.

The point is, in the bodybuilding world there are those with the genetics to be pro bodybuilders and then there is everybody. Those with less than optimal genetics will not get great gains training on routines that work well for the testosteronwert zu niedrig people and do better focusing on basics.

So How Does This Relate Steroid apotheke trenbolon Sports Training? Along the same lines of what I just covered, I believe that in the athletic world there is a wide range of recovery ability between different people and the average trainee does not recover dianabol bestellen erfahrung well using steroid prednisone pregnancy that work kaufen fine for typical high level athletes.

Basically, there are Division I and Pro athlete type genetics and then there is everybody. Those D-1 or pro athletes are essentially the "pro bodybuilders" of the performance world.

Based on my experiences and observations over the past several years, I believe many more people up by adding things to their program and overcomplicating things than they do by keeping things simple and focusing on a few basic factors. We get so caught up in the "how's" and the millions of various pertubations of putting things together that we forget to focus on the "what's". An athlete has to worry about conditioning, skill work, mobility, nutrition, strength, reactivity, movement work and a testosteron kaufen berlin of other things.

By the time anabolika polen apotheke have all that factored in you have a lot of room for over-complication and little room for recovery. If you don't anabolika frauen hormone you will not progress. There are some people out there who really love alternative au steroide capitalize on the cutting edge seeking mentality of the public and they can make sitting on the pot as complicated as the Pythagorean Anabolika für definition. When in doubt I tell testosteron galenika erfahrung to go to a powerlifting meet and steroid x receptor off the computer.

The Primal atmosphere will remind you what it takes to make progress. Average athletes that try to emulate what works for genetic wonders or doped up athletes will be met with less than satisfactory results until they've been training a long while and have built up their recovery ability. It's better to undertrain a little than it is to overtrain at all.

If you overtrain progress will be ZERO, NADA, ZILCH. If you undertrain your gains may not come at lightning speed but at least they will come consistently.

This is not gel true for beginner and intermediate athletes. To give you an example, over gel past couple of years I've had wo testosteron kaufen opportunity to work with or advise quite a few college level track and österreich athletes.

All of them were either from high level university track programs or were advanced in their knowledge and following por well thought out templates. Even though there were a few individual differences, they all seemed to have the same basic problems. All of them showed me what they were doing and I aproached testo in the same general manner - I made a few minor adjustments but for the most part I just cut down on their volume and testosteronmangel in jungen jahren them a few basic goals to shoot.

Not a single one failed to note impressive improvements. Here are a few basic principles I believe most people could benefit from with regard to regulating training volume: I believe 3 hard training days per week is optimal for most people.

I believe most people should have a day off after every hard training session. Neither of these tenets means that a person should do absolutely nothing on off days, it just means that anymore than 3 tough hard workouts per week is pushing it for a lot of people. I believe full body workouts will over-tax the recovery ability of most athletes except very raw beginners who aren't yet able to train at a high level of intensiveness.

The more recovery days you have between intensive weight training sessions, the more "extraneous" sport-specific and conditioning work you can tolerate. A recipe for disaster for most athletes is to come in the weight room and train lower body hard on mon, wed, and fri and do conditioning or sport specific work on tues, thurs, and saturday.

Many athletes get good results training upper body on monday, lower body on wednesday, and upper body on friday. However, the upper body muscles don't really get optimal recovery since they are trained each week on both Monday and Friday.

That leaves only 2 days between intensive training sessions. Lift weights to get stronger 2. Do plyos to jump higher 3. Run sprints to run faster 4.

Stretch consistently to get flexible If your weights are getting heavier, your jumps are getting higher, your sprints are getting faster, and you're moving and feeling well, you're on the right track. What if we took and athlete and in 3 years we did the following: That way each workout we would have a direct gauge as to our ability to lift more weight, jump higher, and run faster. Now, that might get a bit boring, but the point is it would work well for many because they have clear cut objectives each and every workout.

The above points led me to the development of what I call my Ultimate Split. The ultimate split is a 3 day per week cyclical scheme that can work great for just about. The reason I call it "The Ultimate Split" is for the following reasons: It allows one to focus on the main objectives B: It eliminates in my mind the main reasons people fail C: It is very easy to implement D: It is easy to teach and recall D: It is easy to adjust F: It can be easily modified to fit any advanced philosphy dual factor, concentrated loading.

If I could sum up the ultimate split in a few points I'd say: Set up 2 upper body workouts and 2 lower body workouts. Train every monday, wednesday and Friday and rotate through the 4 workouts. Take a mindset of making strength gains in something each time you repeat a particular workout.

If you are training effectively within your ability to recuperate you should be seeing progress in the form of strength or performance increases from workout to workout or week to week. These don't have to be big increases. Do some movement, plyo, or speed work prior to each workout and choose movmeents that can easily be monitiored for performance increases.

Examples include jumps for max height, timed sprints, timed shuttles, box jumps. Treat your movement, plyo, and speed work just like you treat your lifting - don't do it just to do it, do it to make progress each time you repeat a workout. Here is an example of how to organize weight training workouts that most athletes can use to push their strength numbers way up: Foundational Split Set up 2 upper body workouts and 2 lower body workouts and alternate between them on an every other day basis with weekends off.

Rotate the lifts about every weeks or whenever a lift stalls. You can use different exercises if you like. Here are some examples of exercise choices Workout 1 Chest: Bench press or dumbell press, incline press, DB incline press, decline DB press Chinups: Wide, medium, or close grip overhand, neutral palms facingor under-hand Shoulders: Side lateral, front lateral, incline lateral Biceps: Dips, pushdowns, triceps extensions.

Back squat, box squat, front squat Single leg deadlifts: Bent leg variation, straight leg variation Hamstrings: Glute Ham, Reverse hyper, leg curl Workout 3 Shoulders: Military press, Neutral grip DB press Rows T-bar row, cable row, single arm row Chest: Crossover or flye variation Arms: Dips, extensions, pushdowns, curl variant Workout 4 Deadlifts: Deadlifts, Wide-grip deadlifts, Rack pull Single leg squat: Bulgarian split squat, single leg pistol squat Hamstrings: Glute ham, leg curl, reverse hyper Choose one exercise for each body-part or movement.

Stick with whatever exercise you choose for at least 3 workouts. Sets and Reps There are a multitude of ways to regulate the sets and reps and many that I use. Here is an easy way to do it and what I call the "money-set" method. This is a lot like the max-effort method. The basic tenet of the money set method is each time you repat a particular workout you work up to at least ONE SET where you lift either more weight or do more reps then you did for your best set the last time you did the workout.

Generally speaking, you'll do between sets per exercise adding weight each set and working up to at least one maximum effort for a given number of reps. For example, say my last workout on incline dumbell press looked like this and my target rep range was 8: Next time i do that exercise I gotta beat 9 reps with 70 lbs. So, if I did pounds for 6 reps on squat the last workout and pounds for 8 reps this time, the next workout I'd increase the load by pounds and once again do as many reps as possible building back up to 8 reps.

Another method I use is the sub-maximal volume method. With this method you do all sets with the same weight starting with a weight that will not be quite an all out effort. So it will look something like this: The idea is you're consistently adding weight to the bar. The repetition range you choose for various exercises is basically up to you but here are some guidelines: Rep Ranges reps bench press variations, squats reps single leg squats and deadlifts, glute hams, leg curls reps curls and triceps reps reverse hypers, laterals, crossovers, flyes Keep a Log Book Ultra Important!

This is the most important part of the program. Each time you do a workout write how many reps you did the last workout and how many reps you did this workout and try to beat it each time.

What about making the routine into an athetically oriented routine? To do that all you'd need to do is add some movement and plyo work. Here is how you might do that: Do it either prior to or after your upper body workouts 2.

Do it at a separate time of day 3. Do it on days after your upper body workouts 4. Do it prior to your lower body workouts I generally recommend you do it prior to your workouts.

What are some examples of movement and plyometric work? Drop jumps sets of 5. Lateral barrier jumps sets of seconds Plyometric and speed work: Treat the speed and plyo work just like you would the weights and try to improve on your performance and make progress each and every workout.

The movement efficiency stuff will be easy and is more of a warm-up but on the plyo and speed work stop the workout as soon as it's obvious you're not going to improve on your best effort of the day. The might take only a few sets or it might take But as long as you're improving keep at it. As for exercise choice, you can either stick with a given movement each workout for a given length of time or you can rotate through them at your convenience.

You're generally going to have better results if you stick with a given movement for at least consecutive workouts. Use a stopwatch, tape measure, or some other tool and really try to get after it.

Alright, so let's take a complete trial run through the entire program complete with exercises, sets, and reps for all movement, plyo, and weight work. On the weight room work, work up to at least one hard set for the rep range listed. Workout 1- Monday Lateral Barrier Jumps - 3 x 10 seconds 20 yard sprints- repeat until times drop-off Upper body warm-up: Pushups, band external rotation Dumbell Bench press- sets of 5 work up to 5 rep max Weighted Pullups - sets of 8 work up to 8 rep max Side incline laterals- sets of 15 Preacher curl- sets of 10 Close grip decline bench press - sets of 8 Tuesday: