You'll want to read this!

[Ronnie Rowland]

[QUOTE=totallyok3d;6204860]ron - here is what i have next setup of what im going to bulk off of.

1-8 Test Prop 300mgs/wk
1-8 Tren Ace - 400mgs/wk
1-8 Prami - 1st week at .5mg then 1mg up to week 8 You need to go with carbergoline since you are still having some discharge with prami.
1-8 Aromasin - 12.5mg EOD
9-10 - Test Prop 200mgs/wk
11 - 20 - Test Prop 300mg/wk
11 - 20 - Tren Ace 500mgs/wk

PCT

Nolva 40/20/20/20
HCG - 2,500IUs last week EOD use hcg at 2500 iu eod for 3 week pct[/QUOTE]above

[Ronnie Rowland]

Hey Ron, you know I've been using STS and training hard for the last +3 years, made crazy progress but been periodically stalled by injury (I'm injury free right now thank God!). Do you think it would benefit me at my age and stats to do a heavy week followed by a lighter weight/higher rep week? Say, 1 week 8-12 followed by a what, 12-15? It would benefit you if it does not cause your joints to hurt. If you get hurt it will set you back instead of allowing you to go forward. Another option to remain injury free and make further gains is to increase your volume a bit while keeping your reps in the 12-15 range. This would mean doing 12 sets per body part which is very fatiguing yet effective. This would mean a total of 24 work sets for lats alone and 24 work sets for upper legs alone! If you try alternating between heavy and light week do about 6-8 sets per major body part on heavy day and 10-12 sets on light day. What do you think? Or should I continue with progressive overload? Also, how do you handle the reload on such a program?

above

[Ronnie Rowland]

Hey Ronnie, I've been doing the Slingshot Method for a few months now with great results. It seem that when I return to my TRT dose of 200 mg/wk that I get almost a second boost in strength for a couple of weeks. Then it drops back when I start the blast and starts to build again. Why do I get an increase when I lower the dose? I suspect it's because you are deloading (doing fewer work sets and your CNS is recovering better). Also, you may be over-training during your reloads! What's your reload training program look like? Thanks man.

I've mainly been following the Westside template for the bench. 2 bench workouts a week - 1 speed day and 1 max effort day. I was feeling a little overtrained the last few weeks and spaced the workouts about 4-5 days apart rather than the 2 a week. I wasn't running a huge blast just 800 mg test c a week. I wasn't doing any deadlifts and only 1 leg workout a week. 1 or 2 back workouts depending on my work schedule. I am 51 years old so you're probably right on the overtraining. Got any suggestions? I primarily specialize on the bench due to my work schedule and want to do a couple of meets next year. Thanks a bunch Ronnie. Why don't you post your whole training program during reloads and let me take a look. I can tell you that 2 heavy sets on speed day for bench press once a week is all you need at your age. On the endurance phase for your second chest workout of the week you would want to focus on a different hest exercise and do 3-4 sets. Once you hit failure it's time to stop that workout!

above

[lynxeffect1]

above

thanks for the help ron, you always have the answers, you da man !
i forgot to mention ron after seeing this line you wrote.......move the vertebrae back in place due to muscle imbalances ! , well i did brake my collar bone before and the way the bone healed was it knitted back together by overlapping.when i went to a physio years later because of a shoulder injury he told me because of the collar bone injury theres an imbalance in my shoulder which also effects the alinement of my back, sayn that id more muscle mass on one side than the other, so this may have contributed to the scoliosis.

[lynxeffect1]

thanks for the help ron, you always have the answers, you da man !
i forgot to mention ron after seeing this line you wrote.......move the vertebrae back in place due to muscle imbalances ! , well i did brake my collar bone before and the way the bone healed was it knitted back together by overlapping.when i went to a physio years later because of a shoulder injury he told me because of the collar bone injury theres an imbalance in my shoulder which also effects the alinement of my back, sayn that id more muscle mass on one side than the other, so this may have contributed to the scoliosis.

[Bingaz]

Due to time Ron would a 16 week cycle be innefective if following the sme protocol? or should i discard an wait untill tim is on my side? which may be a year later

cheers

[600@50]

I've mainly been following the Westside template for the bench. 2 bench workouts a week - 1 speed day and 1 max effort day. I was feeling a little overtrained the last few weeks and spaced the workouts about 4-5 days apart rather than the 2 a week. I wasn't running a huge blast just 800 mg test c a week. I wasn't doing any deadlifts and only 1 leg workout a week. 1 or 2 back workouts depending on my work schedule. I am 51 years old so you're probably right on the overtraining. Got any suggestions? I primarily specialize on the bench due to my work schedule and want to do a couple of meets next year. Thanks a bunch Ronnie. Why don't you post your whole training program during reloads and let me take a look. I can tell you that 2 heavy sets on speed day for bench press once a week is all you need at your age. On the endurance phase for your second chest workout of the week you would want to focus on a different chest exercise and do 3-4 sets. Once you hit failure it's time to stop that workout!

Ok Ronnie here goes. I know from what you said above I'm overtraining. My workouts do not have scheduled days for bench and back and legs due to my work schedule. I would try to get 3-4 days between bench workouts. Back was 1-2 times a week and legs usually 1 a week to every 10 days.

Bench Dynamic effort (Speed) day

Bench with bands or chains 8-10 sets of 2-3 reps at 50-70% of 1RM. Currently 400 raw and 500ish with my shirt. Percentage based off raw max. Total weight was 210 to 280 for 8-10sets X 2-3reps

Some kind of shoulder work 3-4 sets of 8-10 reps (Exercises were always different. Shoulder presses, Hammer machine presses, Hammer lateral machine, etc)

Triceps 2-3 sets of 6-8 reps 1 movement (Tricep rollbacks, JM presses, cable work, etc)

Forearm work, Rotator cuff work and abs

Heavy Max Effort day

Heavy Bench work up to a heavy single, double or triple (Floor presses with chains, Reverse band bench or Bench with slingshot or loose shirt or heavy rack lockouts. Always a different exercise. This workout was sometimes replaced by DB bench)

Incline BB or DB 3 sets of 5-10 reps

Shoulder work 3 sets of 8 reps

Rotator cuff work, Abs

Back and Biceps day

Rows of some kind up to a heavy set of 5 (Seated machine, DB, BB, Hammer row machine)

2-3 sets of 8-12reps lat pulldowns (Not real heavy)

4-6 sets of curls (different movement each time)

Abs

Leg Day

Leg presses up to a heavy set of 5 then drop 180 pounds and do 1 set of paused leg presses for 5-6 reps

Leg curls 3-4 sets of 8-10 (Seated or lying)

Calf raises 3-4 sets of 10-15

Abs


Depending on my schedule I could sometimes get all 4 days in in a week. Sometimes the heavy bench day was Monday one week and Wednesday the next week. So that way I did get a day or 2 extra between bench workouts. Overtraining?

[VASCULAR VINCE]

ronnie..do bent rows work the rear delts enough??? pro bb hernon says rear delt work.... big waste of time...

[VASCULAR VINCE]

ronnie...your opinion of crossfit??? a fad????

[The Titan99]

Holy Mole!!! 24 sets on upper legs!!! That sounds like an Arnold-type workout!!! How would that look anyway? Currently I'm doing Smith machine squats, hack squats and leg press, three sets each, along with 6 sets of seated leg curls. Would you go to 4 sets each then add in something like 4 sets of Smith machine split squats with the step? That would be 22 sets!! I guess you'd want to be taking your day off after that one....

BTW, do you put the step under your front foot or the back foot?

[Wes201]

great post, great info. thanks for taking the time to share this valuable knowladge/info with us.......us newbies really appriciate it

[Ronnie Rowland]

due to time ron would a 16 week cycle be innefective if following the sme protocol? Or should i discard an wait untill tim is on my side? Which may be a year later you can do a 16 week cycle. just reload for 6 weeks, deload for 2 weeks, reload again for 6 weeks then deload again for 2 weeks then pct

cheers

above

[>Good Luck<]

Hey Ronnie,

I've decided to start with the SST method! I will be preparing to do so now - only have one, maybe 2 parts im not sure about... I am just about to finish my 12 week cycle of test cyp @ 500mg weekly and backloaded with 3 weeks of prop @ 400mg weekly to shorten the wait time before PCT would begin. i started this cycle befreo i decided to do SST and so I planned to start pct of clomid 70/35/35/35 and nolva 40/20/20/20 three days after last pin of prop. i used HCG @ 250iu every 3.5 days on shot days and a-dex @.25mg eod for an AI so i will not be using any for pct. what i am wondering is if i should do the pct as planned and then wait the old "time on + pct = time off" before starting with SST reloading and deloading...i mean, i usually stick to my plans but it almost sounds like a waste of pct to me if i just want to jump on sst and be on atleast 20 or 30 weeks of reolading and deloading...that would mean i gotta wait 22 more weeks before i can start SST which sounds like sh!t to me lol

My plan this far for reloading cycle is going to be
Test cyp @ 375mg monday and thursday (750 mg total)
HCG 2 250iu monday and thursday (500iu total)
A-dex @.25 eod or ED as i think i will need the adjustment for this cycle

Deload
test cyp @ 250mg weekly (monday only or split up?)
AI? HCG? not to sure about if i need them for deload?

thanks in advanced for your time and knowledge! Cheers

[The Titan99]

Hey Ron,
Have you ever seen any thing like this? I had a few drinks and my feet swelled up like my Grandmothers!! I'm on some pretty decent doses of AAS including Test, Tren , Masteron , Var, HGH and just recently Halo. Had some swelling issues before but nothing like this. It goes without saying it's a big no go on the booze till the cycles over (Oct 31st). Feel and look fine other than the feet. Not holding much water anywhere else. Have vascularity in abs and all. My first thought was kidney's, although I don't know how. Here's a pic of the poor old dogs...

Jeez, look at the ankle compared to the heel on the left foot. Won't be able to see a competent Doc till after the first of next month.

Why can't this happen to my Biceps? LOL!

[>Good Luck<]

Hey Ron,
Have you ever seen any thing like this? I had a few drinks and my feet swelled up like my Grandmothers!! I'm on some pretty decent doses of AAS including Test, Tren , Masteron , Var, HGH and just recently Halo. Had some swelling issues before but nothing like this. It goes without saying it's a big no go on the booze till the cycles over (Oct 31st). Feel and look fine other than the feet. Not holding much water anywhere else. Have vascularity in abs and all. My first thought was kidney's, although I don't know how. Here's a pic of the poor old dogs...

Jeez, look at the ankle compared to the heel on the left foot. Won't be able to see a competent Doc till after the first of next month.

Why can't this happen to my Biceps? LOL!

Bro, you must be pregnant! LoL jks but my wife always swells like that when she's prego!

Good luck

[The Titan99]

Yea, I know! It looks like a serious estrogen issue. Luckily it's just the feet.

[slimshady01]

Hey Ron,
Have you ever seen any thing like this? I had a few drinks and my feet swelled up like my Grandmothers!! I'm on some pretty decent doses of AAS including Test, Tren , Masteron , Var, HGH and just recently Halo. Had some swelling issues before but nothing like this. It goes without saying it's a big no go on the booze till the cycles over (Oct 31st). Feel and look fine other than the feet. Not holding much water anywhere else. Have vascularity in abs and all. My first thought was kidney's, although I don't know how. Here's a pic of the poor old dogs...

Jeez, look at the ankle compared to the heel on the left foot. Won't be able to see a competent Doc till after the first of next month.

Why can't this happen to my Biceps? LOL!

Titan my good friend I'm praying you make it another 5 years with all that your on almost all year! Take care of yourself buddy need you on these boards.

[The Titan99]

Hey Ron, I'm hearing some bad things about Ansomone. Baseline told me you might be able to shed some light on the thing for me. What I've had from them so far is G2G. If this is inappropriate for this thread could you PM me and fill me in. Like I said, I've been happy so far but I'm spending a lot (like we all are I expect) and can'tafford to take a big hit next time if you know what I mean. Thanks.

[The Titan99]

Titan my good friend I'm praying you make it another 5 years with all that your on almost all year! Take care of yourself buddy need you on these boards.

Yea I know man. October I tend to peak evey year and the doses get a little hairy. Lol! I'm priming after the 31st so It'll go back to somewhat reasonable stacks again. I think I'm taking you and Ron's advice and aim to do a show in Bangkok this time next year if I can stay injury free. Thanks for your concern buddy. I'm watching the BP. Come on out to Thailand if you ever get a chance. They'd love you if you know what I mean...Lol!!

[The Titan99]

Titan my good friend I'm praying you make it another 5 years with all that your on almost all year! Take care of yourself buddy need you on these boards.

Yea I know man. October I tend to peak evey year and the doses get a little hairy. Lol! I'm priming after the 31st so It'll go back to somewhat reasonable stacks again. I think I'm taking you and Ron's advice and aim to do a show in Bangkok this time next year if I can stay injury free. Thanks for your concern buddy. I'm watching the BP. Come on out to Thailand if you ever get a chance. They'd love you if you know what I mean...Lol!!

[Bingaz]

cheers mate !

[slimshady01]

Yea I know man. October I tend to peak evey year and the doses get a little hairy. Lol! I'm priming after the 31st so It'll go back to somewhat reasonable stacks again. I think I'm taking you and Ron's advice and aim to do a show in Bangkok this time next year if I can stay injury free. Thanks for your concern buddy. I'm watching the BP. Come on out to Thailand if you ever get a chance. They'd love you if you know what I mean...Lol!!

Yeah bro for sure you need to compete and put that sauce to some good use. Sure being big is nice but at the end of the day for What?? I'm sure it decreases our life span to some degree when running heavy year round. At least get some trophies on that mantle!

The only thing that keeps me running low dosages is my hair. I'm the guy that would look horrible bald no matter how big I was. I've accepted the fact ill never be big, but trust me I wish I could go heavy at times!

[Steve.O]

Slimshady i rarly post and especially not bot meaningless topics but i dare say yor attitude is a breath of fresh air, very wise. Id like to think iv adopted this way of thinkin ova the last 6 months. In yor avi if thts you yor body has outstanding symmertary an definition. Great bi/tri and delt genetics cnt make rest out. Its a head turner. Props t u. No homo btw

[slimshady01]

Yeah that's me in the avi. I've come a long way from years ago. Ill never be that big meso build I work with what I got and try to do it relatively safe. Thanks for the kind words, when I get home from work ill post a pic from 4-5 years ago. I look like I weigh 130 lol.

[mockery]

Hey Ron, have a quick question about using your training method up to and during contest prep.

my dilemma is when i finish my current 20 week sling shot reload/deload, i will have exactly a 8 week period of time before a 14 week show prep.

what would you suggest i do?, in your opinion.

a.) stay off those 8 weeks to take a break.

b.) bridge those 8 weeks with trt dosage

c.) run a third reload and reload then start contest prep

d.) run a 3rd reload/deload and a fourth reload with a possible 4th deload or transition from the 4th reload into the final 6 weeks of training and contest prep.

thanks for all your advice so far in my journey

[Ronnie Rowland]

thanks for the help ron, you always have the answers, you da man !
i forgot to mention ron after seeing this line you wrote.......move the vertebrae back in place due to muscle imbalances ! , well i did brake my collar bone before and the way the bone healed was it knitted back together by overlapping.when i went to a physio years later because of a shoulder injury he told me because of the collar bone injury theres an imbalance in my shoulder which also effects the alinement of my back, sayn that id more muscle mass on one side than the other, so this may have contributed to the scoliosis.

Yes I think that may be causing your issue.

[Ronnie Rowland]

I've mainly been following the Westside template for the bench. 2 bench workouts a week - 1 speed day and 1 max effort day. I was feeling a little overtrained the last few weeks and spaced the workouts about 4-5 days apart rather than the 2 a week. I wasn't running a huge blast just 800 mg test c a week. I wasn't doing any deadlifts and only 1 leg workout a week. 1 or 2 back workouts depending on my work schedule. I am 51 years old so you're probably right on the overtraining. Got any suggestions? I primarily specialize on the bench due to my work schedule and want to do a couple of meets next year. Thanks a bunch Ronnie. Why don't you post your whole training program during reloads and let me take a look. I can tell you that 2 heavy sets on speed day for bench press once a week is all you need at your age. On the endurance phase for your second chest workout of the week you would want to focus on a different chest exercise and do 3-4 sets. Once you hit failure it's time to stop that workout!

Ok Ronnie here goes. I know from what you said above I'm overtraining. My workouts do not have scheduled days for bench and back and legs due to my work schedule. I would try to get 3-4 days between bench workouts. Back was 1-2 times a week and legs usually 1 a week to every 10 days.

Bench Dynamic effort (Speed) day

Bench with bands or chains 8-10 sets of 2-3 reps at 50-70% of 1RM. Currently 400 raw and 500ish with my shirt. Percentage based off raw max. Total weight was 210 to 280 for 8-10sets X 2-3reps

Some kind of shoulder work 3-4 sets of 8-10 reps (Exercises were always different. Shoulder presses, Hammer machine presses, Hammer lateral machine, etc)

Triceps 2-3 sets of 6-8 reps 1 movement (Tricep rollbacks, JM presses, cable work, etc)

Forearm work, Rotator cuff work and abs

Heavy Max Effort day

Heavy Bench work up to a heavy single, double or triple (Floor presses with chains, Reverse band bench or Bench with slingshot or loose shirt or heavy rack lockouts. Always a different exercise. This workout was sometimes replaced by DB bench)

Incline BB or DB 3 sets of 5-10 reps

Shoulder work 3 sets of 8 reps

Rotator cuff work, Abs

Back and Biceps day

Rows of some kind up to a heavy set of 5 (Seated machine, DB, BB, Hammer row machine)

2-3 sets of 8-12reps lat pulldowns (Not real heavy)

4-6 sets of curls (different movement each time)

Abs

Leg Day

Leg presses up to a heavy set of 5 then drop 180 pounds and do 1 set of paused leg presses for 5-6 reps

Leg curls 3-4 sets of 8-10 (Seated or lying)

Calf raises 3-4 sets of 10-15

Abs


Depending on my schedule I could sometimes get all 4 days in in a week. Sometimes the heavy bench day was Monday one week and Wednesday the next week. So that way I did get a day or 2 extra between bench workouts. Overtraining? [B]Definitely over-training for your age! Reduce heavy sets(speed training to only 2-3 work sets on that day. And only do 1 exercise for 2-3 sets on that heavy day. For example, on flat bench press do 2-3 heavy/speed sets and on light chest day do (dumbbell incline presses) do 4-5 sets using a weight that will allow you to do 15 reps for first set without hitting all out failure but close. After each subsequent set you should be down to around 6-8 reps to failure on 4th or 5th set. Only go to all out failure on last endurance set. Rest 4-5 minutes between sets on chest and even more on legs on heavy/speed day. On light/endurance days rest about1 minute between sets. Do not go below 2 reps unless you are peaking for a power lifting meet and that should be done the day of the show. Your deload volume should be your reload volume. You will get stronger doing as I have stated. I've had several people break new power lifting records using the technique above (two of which were new state records for their weight class) but they also had good genetics for power lifting.[/B]

above

[Ronnie Rowland]

ronnie..do bent rows work the rear delts enough??? pro bb hernon says rear delt work.... big waste of time...I would disagree with him on this subject matter. Reverse cable flyes are optimal for building the rear delts but if you do rows with a wide grip and elbows flared out while bringing the bar high on the chest (basically a rope pull) it will hit the rear delts pretty hard. Training the rear delts is important for shoulder girdle health!

above

[Ronnie Rowland]

ronnie...your opinion of crossfit??? a fad????It's always been around. They just keep changing the name to re-invent this form of training to sell something. Not a fan at all but some of it is okay for sports training!

above

[Ronnie Rowland]

[QUOTE=The Titan99;6218620]Hey Ron,
Have you ever seen any thing like this? I had a few drinks and my feet swelled up like my Grandmothers!! I'm on some pretty decent doses of AAS including Test, Tren , Masteron , Var, HGH and just recently Halo. Had some swelling issues before but nothing like this. It goes without saying it's a big no go on the booze till the cycles over (Oct 31st). Feel and look fine other than the feet. Not holding much water anywhere else. Have vascularity in abs and all. My first thought was kidney's, although I don't know how. Here's a pic of the poor old dogs...

Jeez, look at the ankle compared to the heel on the left foot. Won't be able to see a competent Doc till after the first of next month.

Why can't this happen to my Biceps? LOL! WOW! I just seen this Titan. Well it's probably water related but there's always that small chance it could be heart or kidney related. So why don't you take out the test completely, stop drinking alcohol, drink more water and consume less salt for a week and see if it leaves. If it does not go away get checked out by a doctor. My feet/ankles did this after my first 2 shows and I felt very sluggish. Mine was from salt/water/carbs/estrogen rebound. You should not be drinking taking oral steroids or when using high dosages of injectables. Okay? /QUOTE]above

[Ronnie Rowland]

Yea I know man. October I tend to peak evey year and the doses get a little hairy. Lol! I'm priming after the 31st so It'll go back to somewhat reasonable stacks again. I think I'm taking you and Ron's advice and aim to do a show in Bangkok this time next year if I can stay injury free. Thanks for your concern buddy. I'm watching the BP. Come on out to Thailand if you ever get a chance. They'd love you if you know what I mean...Lol!!

Smart move keeping a check on the BP..What has it been running?

[The Titan99]

[QUOTE=Ronnie Rowland;6227670]

Hey Ron,
Have you ever seen any thing like this? I had a few drinks and my feet swelled up like my Grandmothers!! I'm on some pretty decent doses of AAS including Test, Tren , Masteron , Var, HGH and just recently Halo. Had some swelling issues before but nothing like this. It goes without saying it's a big no go on the booze till the cycles over (Oct 31st). Feel and look fine other than the feet. Not holding much water anywhere else. Have vascularity in abs and all. My first thought was kidney's, although I don't know how. Here's a pic of the poor old dogs...

Jeez, look at the ankle compared to the heel on the left foot. Won't be able to see a competent Doc till after the first of next month.

Why can't this happen to my Biceps? LOL! WOW! I just seen this Titan. Well it's probably water related but there's always that small chance it could be heart or kidney related. So why don't you take out the test completely, stop drinking alcohol, drink more water and consume less salt for a week and see if it leaves. If it does not go away get checked out by a doctor. My feet/ankles did this after my first 2 shows and I felt very sluggish. Mine was from salt/water/carbs/estrogen rebound. You should not be drinking taking oral steroids or when using high dosages of injectables. Okay? /QUOTE]above

OKAY. I got it for sure!! It's started to go away now. I thought maybe it was GH related (10 i.u.'s). That was the first time I ever had my ankles swell. Learned my lesson though, no drinking on orals/reload. Hell, I'm a knat's breath from quitting all together... Thatnks Ron.

[The Titan99]

Smart move keeping a check on the BP..What has it been running?

It has been quite high in the past when I near a gram of Masteron /Tren . Also gets bad when my weight starts fluctuating like it did when I went to my girlfriends Laotian pineapple farm. Went from 268 lbs down to 247 now back up to 260 lbs. Got as high as 160/105. Yesterday I took it and it seems to be stable at 145/74. I started taking 20 mg of cialas ed and it seems to have done wonders, and not just for my BP!! The next couple of months I'm concentrating on getting and keeping at 265. Got my girl training with me and this should help with maintaining the routine.

BTW, I have her doing the same training program as me. Should I change anything due to her being a woman? Rep or set or exercise wise? Having a little trouble keeping her on the macros/diet. Thai people won't tolerate bland food. Going to have to crank up my cooking skills a notch... Grilled chicken breast, brown rice, steamed broccoli, scrambled eggs and oatmeal isn't going to hold her attention for long...lol!

[Ronnie Rowland]

It has been quite high in the past when I near a gram of Masteron /Tren . Also gets bad when my weight starts fluctuating like it did when I went to my girlfriends Laotian pineapple farm. Went from 268 lbs down to 247 now back up to 260 lbs. Got as high as 160/105. Yesterday I took it and it seems to be stable at 145/74. I started taking 20 mg of cialas ed and it seems to have done wonders, and not just for my BP!! Cialis is the bomb..LOL The next couple of months I'm concentrating on getting and keeping at 265. Got my girl training with me and this should help with maintaining the routine.

BTW, I have her doing the same training program as me. Should I change anything due to her being a woman? Rep or set or exercise wise? No, just put her on 10 mgs of anavar daily for now and she will love it! Having a little trouble keeping her on the macros/diet. Thai people won't tolerate bland food. Going to have to crank up my cooking skills a notch... Grilled chicken breast, brown rice, steamed broccoli, scrambled eggs and oatmeal isn't going to hold her attention for long...lol! Have her try weight control oatmeal sweetened with sugar free substitutes. I like maple brown sugar and cinnamon the best. You can get it in a variety pack.

above

[Ronnie Rowland]

Hey Ron, have a quick question about using your training method up to and during contest prep.

my dilemma is when i finish my current 20 week sling shot reload/deload, i will have exactly a 8 week period of time before a 14 week show prep.

what would you suggest i do?, in your opinion. Do a 6 week reload and then a 2 week deload to give your body a break then go immediately into contest prep with high volume and intensity!

a.) stay off those 8 weeks to take a break.

b.) bridge those 8 weeks with trt dosage

c.) run a third reload and reload then start contest prep

d.) run a 3rd reload/deload and a fourth reload with a possible 4th deload or transition from the 4th reload into the final 6 weeks of training and contest prep.

thanks for all your advice so far in my journey

above

[Ronnie Rowland]

Yeah bro for sure you need to compete and put that sauce to some good use. Sure being big is nice but at the end of the day for What?? I'm sure it decreases our life span to some degree when running heavy year round. At least get some trophies on that mantle!

The only thing that keeps me running low dosages is my hair. I'm the guy that would look horrible bald no matter how big I was. I've accepted the fact ill never be big, but trust me I wish I could go heavy at times! Be thankful for what you have and how far you have come. You have been blessed with good health and that's by far the most important!

above

[slimshady01]

Thanks Ron, You have helped me a ton over last year or 2 and im greatful.

My Health was good last Decembers blood tests, lets see this December how it looks lol. I can complain that im always lethargic and my sleep recently has sucked. Part of me being tired all the time I think has to do with overuse of Caffeine, pre workout.. EC etc. My adrenals are probably shot. Im sure being on test and other compounds a good portion of the year help that as well but i keep doses mostly low compared to others, give blood, cruise on 250 for 6-8 weeks after blasts etc.

anywhere he is a before pic of me a friend texted me the other day along with 2 newer ones. Its im thinking 5-7 years old and its funny because even back then i thought i was swole when i was a pencil neck skinny boy!!

[mockery]

above

thanks Ronnie, appreciate your time you spend on us.

[Ronnie Rowland]

ronnie...do you recommend using creatine during reloads???..deloads?? Reloads would be an optimal time to use creatine since you are trying to give the joints/tendons a break from heavy lifting during deloads.

above

[Ronnie Rowland]

Holy Mole!!! 24 sets on upper legs!!! That sounds like an Arnold-type workout!!! How would that look anyway? 12 sets for quads and 9-12 sets for hams. You would need to train quads and hams on separate days with such volume. Another option would be to train the quads and hams together and do only 6 sets a piece twice a week. I have a competitor using this method now with fantastic results but he's young and a genetic freak to boot. You might try 12 sets for quads and 9 sets for hams. 4 exercise for quads at 3 sets per exercise and 3 exercises for hams at 3 sets per exercise. Currently I'm doing Smith machine squats, hack squats and leg press, three sets each, along with 6 sets of seated leg curls. Would you go to 4 sets each then add in something like 4 sets of Smith machine split squats with the step? That would be 22 sets!! I guess you'd want to be taking your day off after that one....taking 2 days off would be better if you combine quads and hams on same day!

BTW, do you put the step under your front foot or the back foot? Front! And make sure your knees do not travel past your toes!

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