ukfrosty

Hi everyone,
I have a training question but it's specifically related to training with the use of gear. I would like to get info on what the best methods are to train for size as the primary objective. I think these methods could differ where gear is involved as the aim of training no longer focuses on creating a certain hormone balance. The scientific minded sorts will know what I mean.
Cheers for any pointers I realise it's quite an in depth question...

p.s. Briefly I read a scientific document measuring GH and T response to 1. Strength training 2. 70-80%1RM training and 50%1RM training. 1. Generated the biggest increase in T and tensile fibre strength but 2. increased GH and lead to greater hypertrophy through increased sarcoplasm and respiration bodies. Meaning greater size.

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UKFROSTY


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Wee G

Detrain completely prior to starting course. 2 weeks off.

Thereafter...

Training frequency has to be in line with elevation of protein synthesis after training (so training everything every 48-72 hours).

Minimise neural stress (avoid failure where possible).

Increase mechanical strain to stimulate mechanotransduction (add load every session).

Maintain or slightly increase overall training voilume by increasing sets as reps inevitably drop with load progression.

Avoid lactic acid buildup / fatigue build up.

Ensure a large calorie surplus / adequate protein intake.

That's the basics,

Cheers,

WeeG.

stocky24

good post weeg

tedder

tedder

im interested in your theory here about detraining and 2 weeks of, why would they be good to be before a cycle ????

gym rat

i think its too rest your body so that when you go to train again, it really shocks your system and boosts it into growing

Aftershock

The other school of thought would be to "prime" before a cycle ie you basically diet and almost deliberately over train slightly to create a catabolic environment.

While in this cataboic state your boby will upgrade all the receptors so when you add the gear and surplus calories you will experience an "anabolic rebound" where you will grow like a weed for several weeks.

__________________
"You are what you eat you can't possibly be anything else"

or put another way "eat sh*t look like sh*t!!"

Aftershock

tedder

I have allways thought thats what you should do aftershock and its somthing ive allways done, perhaps i should try it the other way and see if that works better.

Wee G

Tedder,

Point is to increase sensitivity to load / mechanical strain.

The primary stimulus for hypertrophy is mechanotransduction - the translation of a mechanical force (weight on the bar) in to a cellular response (growth). It's the reason strong folk tend to be big folk and vice versa.

Now the bodies sensitivity to load changes much faster than it takes for atrophy of muscle tissue. You might have noticed this when you take a holiday from training for a week or two, or have a minor injury - you don't get dramatically smaller in 2 weeks, but when you do come to train the weights feel very heavy. Give it a week or two and your right back to normal or even oftentimes ahead. This is the body becoming more sensitive to load.

Say you can bench 100kg x 10 reps. You then take 2 weeks off and come back - your no smaller, but now you can only bench 90kg for 10 reps, so you do your workout and the next day wake up with DOMS, massive appetite and so on. 90kg was enough to stimulate growth! Next workout you hit 95KG and grow again. Then 100, then 105 a couple of weeks after that. You only made "real" strength gains in the last 2 workouts, but because each one of them introduced a load your body wasn't use to (because it was desensitized to load by the "off" period) you GREW at every workout.

Doing this prior to a cycle ensures that you have a long, uninterrupted period of steadily increasing training loads, and hence grow at every workout. You start off detrained, allowing for load increases up to your previous best, after which the cycle is in full effect, allowing for further gains.

If you wish to further this by inducing a catabolic state prior to hitting the cycle do NOT do it be overreaching (short term overtraining) immediately prior to beggining as this will only build neural fatigue prior to the cycle and increase the chance of injury - basically you will still be fatigued when the AAS kick in so your using heavier loads then ever, against a backdrop of still clearing fatigue - not good. Instead take a break between the overreaching and the cycle, clear neural fatigue whilst reducing calories drastically for 2-3 days, cutting protein and fat very low and deloading the body as much as possible - basically don't run if you can walk, don't walk if you can sit, don't sit if you can lie down! Then start your training and cycle with poundgaes 10-15% off normal maxes and work from their - swiftly mind. Something like this would allow for both some decent dleoading (to maximise sensitivity to load) and decent overeaching / catabolism (to maximise metabolic rebound).

Week 1.

Body parts 2 x / week. 1 x heavy negative emphasis set, then 2-3 sets of 8-12 per movement. Failue on each set. Total 9-15 sets per bodypart.
Kcals - 12 per lb bodyweight (14 stone man eats approx 2300 kcals)

Week 2.

Days 1-3
Cease training bar some long, low intensity CV work. 45 mins or so per day.
Kcals 12 per lb bodyweight (14 stone man eats 2300 kcals)

Week 2
Days 3-7
No training - kcals 10 per lb bodyweight (14 stone man eats 1960kcals), protein kept at 50grams or below.

Week 3
Days 1-3
Bed rest if possible, low activity if not. Kcals 8 per pound bodyweight (14 stone man eats 1500kcals approx) Protein kept at 50g or below.

Week 3
Day 4
Front load begins.
Kcals 21 per pound bodyweight (14 stoneman eats 4100 kcals approx) Protein 1.5 grams per pound (300g approx for 14 stone). Use a cheap MRP / low DE malto + whey + casein combo to bring kcals up without feelign bloated to death). BTW you will sweat like a whore in church today.

Day 5.
Begin weight training with 2 sets of 15 rm - 10-15%.

Rest of cycle - kcals as above, increasing as bodyweight increases. Training loads increasing at every training session, volume maintained or increased by adding sets as reps drop. See post entitled "training frequency" for more on this training style.

Cheers,

G

Aftershock

[quote=Wee G;315869]
If you wish to further this by inducing a catabolic state prior to hitting the cycle do NOT do it be overreaching (short term overtraining) immediately prior to beggining as this will only build neural fatigue prior to the cycle and increase the chance of injury - basically you will still be fatigued when the AAS kick in so your using heavier loads then ever, against a backdrop of still clearing fatigue - not good. Instead take a break between the overreaching and the cycle, clear neural fatigue whilst reducing calories drastically for 2-3 days, /QUOTE]

I think thats very sound advice..

The only thing I do differently is to reduce the carbs/fats the last 3 days while keeping the protein at 250-300g ed... I will research this alternative approach though..

__________________
"You are what you eat you can't possibly be anything else"

or put another way "eat sh*t look like sh*t!!"

Aftershock

tedder

cheers guys very interesting reading.

Wee g so you do this every time prior to satrting a cycle or do you do every so often ???

Wee G

Tedder,

I don't normally use AAS but I train the same way regardless - i deload anyway at specific points in my training cycle, and deliberately overreach a little in others. So, if you are usually "on" I'd suggest that yes, you should do this every cycle.