Don't grow from 1g of test

[BG]

3000kcal

all carb i eat come from pasta or low fat milk total of 420carb
protein come from chicken breast and milk total of 250
Fat come from olive oil 35

on off day i cut 30 carb and add 30 protein

You eat the same thing every day? How many meals a day?

[gege2003]

You eat the same thing every day? How many meals a day?

3-4 meal, yes i eat same thing everyday.. one cheat day a week

[Bio-Active]

3-4 meal, yes i eat same thing everyday.. one cheat day a week

Cheat day or cheat meal?

[davidtheman100]

3-4 meal, yes i eat same thing everyday.. one cheat day a week

lol a cheat day can and will ruin a whole week of dieting

[gege2003]

Cheat day but i don't exceed 1000kcal over my normal bulking diet.

[gege2003]

For you guys i will benefice to doing a normal bill starr full body routine? in practice there is only 1 working set x exercise. Is volume enough to grow?

[NACH3]

When you say you go to failure are you really hitting failure? I doubt this w/your results - if you like training to absolute failure and beyond then give this thread a read - it's long but it's sooo worth it!

**Marcus's HIT Dungeon**

I tend to disagree w/some on here regarding not going to failure & beyond... But what works for me may not for you.. Your total rep range has very much a lot to do w/this(we shoot for 6-12 rep total in one working set to failure then implement beyond failure protocols... Take a read and still post up your routine in the training section and dirt in diet sec! GL

[NACH3]

For you guys i will benefice to doing a normal bill starr full body routine? in practice there is only 1 working set x exercise. Is volume enough to grow?

Hypertrophy is what you need to grow!

[gege2003]

failure seems that don't work for me... when i was natty i switch from failure and moderate volume to wendler 531 and make amazing progress.i switch because i was thinking with aas i can get away with failure, i think i was wrong.

will give a read anyway

[gege2003]

Hypertrophy is what you need to grow!

and hypertrophy is equal to?

[NACH3]

and hypertrophy is equal to?

Hypertrophy is the rep range to stimulate growth - usually some respond best to 6-8 reps or 6-12 12 being structural hypertrophy which anything over this rep range is more endurance related...

If 5/3/1 is what makes you grow best by all means do what fits you the best!

[qscgugcsq]

Hypertrophy is the rep range to stimulate growth - usually some respond best to 6-8 reps or 6-12 12 being structural hypertrophy which anything over this rep range is more endurance related...

If 5/3/1 is what makes you grow best by all means do what fits you the best!

Rep range have very little to do with hypertrophy...
Volume is what cause growth.

Thats rep range however makes you use light enough weight to not taxe your cns too much while taxing the body enough.
You could do 20 set of 1 rep and grow as much if not way more than 3x8-12.
But 3x8-12 makes training faster and less taxing on your CNS.

You could also do 1 set of 20 rep(pause style) take a 10 rep max weight and grind the last 10...(hardcore as ****) but the workload density will make you grow.

There is several ways to promote growth.
And everythings works.
What works best depends on what you can follow and do depending on your mentality and recovery rate.

be sure the volume is sufficient.
And choose what you can handle the most.
Be sure to add an appropriate progression. And youll grow.
Plain and simple

Ive never add much results with 3x10 cause I cant keep intensity up past few reps and I lack endurance so to be able to do 10.clean rep I must use to light of a weight to be effective.
5x5 do wonders for me.
Some might be the total opposite.

If 5-3-1 worked. Keep doing it.
I feel like it is more of a powerlifting type training which is fairly hard on the CNS and lack of volume... not what I would choose for hypertrophy.
Excellent program for strenght if thats what you desire.

[tice1212]

Hypertrophy is the rep range to stimulate growth - usually some respond best to 6-8 reps or 6-12 12 being structural hypertrophy which anything over this rep range is more endurance related...

If 5/3/1 is what makes you grow best by all means do what fits you the best!

Exactly but just to add to what NACH had said about hypertrophy in the rep ranges between 8-12. It has to be at maximum tension so ur faulting in the 8-12. So if u were to get 13reps heavier up the weight if u get 7reps lighten up the weight. IMO

[NACH3]

Rep range have very little to do with hypertrophy...
Volume is what cause growth.

Thats rep range however makes you use light enough weight to not taxe your cns too much while taxing the body enough.
You could do 20 set of 1 rep and grow as much if not way more than 3x8-12.
But 3x8-12 makes training faster and less taxing on your CNS.

You could also do 1 set of 20 rep(pause style) take a 10 rep max weight and grind the last 10...(hardcore as ****) but the workload density will make you grow.

There is several ways to promote growth.
And everythings works.
What works best depends on what you can follow and do depending on your mentality and recovery rate.

be sure the volume is sufficient.
And choose what you can handle the most.
Be sure to add an appropriate progression. And youll grow.
Plain and simple

Obviously it's very individual -

And if I was going to failure and beyond in 1 working set then beyond failure protocols are implemented(RPs/DROPS/negs) your exhausting all 3 phases of the lift(positive/static/negative) which if kept in that rep range that I discussed or lower it is progressive overload and will tax your CNS(especially on leg day going heavy - that's why some puke b/c your CNS is taxed

Volume may be how you grow but like I mentioned above its very individual like anything in BBing/PL! Some respond great to volume - done respond better to lower end reps - regardless going to failure and beyond will only dig deep enough to recruit type 2b fibers! Must go to true positive failure then beyond to recruit these fibers tho!

[NACH3]

Exactly but just to add to what NACH had said about hypertrophy in the rep ranges between 8-12. It has to be at maximum tension so ur faulting in the 8-12. So if u were to get 13reps heavier up the weight if u get 7reps lighten up the weight. IMO

Absolutely - in my rep range of 6-12 I am completing one working set to true positive failure(maybe 4-6 reps then implement either RPs while never putting the weight down or drops keeping constant tension in the muscle -

So if. Hit 4 reps I'll RP it for maybe 1-2 more if more you've not hit true failure to begin with then drop set and get maybe 3(that's 8-9 reps I could drop of use the same weight again and hit probably 2 more reps - this is w/out rest - it'll recruit those toughest fibers that promote growth type2b -- it's put 40lbs of LBM on me in about 8 months of training this way - as my bf has dropped even bulking

But I do agree it's not for everyone as with anything in this lifestyle

[davidtheman100]

So you're older than 45?

[gege2003]

So you're older than 45?

yes 82