You'll want to read this!

[mockery]

after re reading your program a few times. I am curious if training a body part twice a week as you said is something to consider. is OK in a push and a pull day x 2 a week, keeping sets at 12 per body part and each body part is hit 2 times in a week. so (push pull off push pull off off) and as you said having a low volume phase and high volume phase in teh same week.

thank you.

Also did you ever put this into a pdf?

[fineBody]

after re reading your program a few times. I am curious if training a body part twice a week as you said is something to consider. is OK in a push and a pull day x 2 a week, keeping sets at 12 per body part and each body part is hit 2 times in a week. so (push pull off push pull off off) and as you said having a low volume phase and high volume phase in teh same week.

thank you.

Also did you ever put this into a pdf?

Mbm..m

[VASCULAR VINCE]

bigron...true or false...ectomorphs recovery is faster needing more training volume..and..endomorphs recovery slower.. needing higher reps .....and less training volume????

[Ronnie Rowland]

bigron...true or false...ectomorphs recovery is faster needing more training volume..and..endomorphs recovery slower.. needing higher reps .....and less training volume???? Somatotypes do not dictate one's recovery abilities. I compare that myth to the erroneous book written years back titled-"EAT ACCORDING TO YOUR BLOOD TYPE". What I often tell females I train is to eat according to their BUTT TYPE..If it's too FAT eat less and do more super lunges..If it's too FLAT eat more protein and do more super lunges! LOL

above

[Ronnie Rowland]

after re reading your program a few times. I am curious if training a body part twice a week as you said is something to consider. is OK in a push and a pull day x 2 a week, keeping sets at 12 per body part and each body part is hit 2 times in a week. so (push pull off push pull off off) and as you said having a low volume phase and high volume phase in teh same week. Sorry I do not have a pdf. You could do a push- pull routine training each body part twice a week. 4-6 sets twice a week per muscle group is what you need to do! Do not do 8-12 sets twice a week or you will over-train..

thank you.

Also did you ever put this into a pdf?

above

[mockery]

You could do a push- pull routine training each body part twice a week. 4-6 sets twice a week per muscle group is what you need to do! Do not do 8-12 sets twice a week or you will over-train..

Sorry , yes i would do maximum 12 sets total per body part in that week. NOT twice a week.

1.) IS full body push pull training 4 times a week inferior to a 4 -5 day isolated body part split? In your experience??

2.) You talk about twice a week training with a heavy day and regular day, Question about this!! If you are familiar with Brian Haycocks HST training that never really took off in the body building world but has some great principles. Instead of changing the volume in the same week, can i d0 1-2 weeks of high volume then switch to 1-2 weeks low volume etc. Using linear progression to always be adding more weight each session to my lifts untill i stall and have to reset? or is weekly UD superior?

3.) I am doing 16/8 fasting for my lifestyle choice and carb cycling. And depletion training on my "low carb days" with in my carb cycling. Now with that said, When on a blast using your STS principles. can i still...

a.) fast 16 hours daily and have that 8 hour window to get calories in?

b.) Have 50g carbs( fibrous greens only) low days consecutively 3 days a week followed by a refeed and 3 moderate (maintenance carbs)

4.) In terms of raising calories as i grow, while anabolic. How often should i be revamping my tdee? every .5 kg or 1 kg? of weight gained? or do i really have to dig deeper and only raise it based on "LBM" gained?

5.) The old school approach of being 500 calories over maintenance to grow, in your opinion using STS and Blasting for 1 year using body recomp principles how many calories over maintenance should i be trying to achieve?

6.) Looking a head for a year of my outline of anabolic use and was thinking of linear dosage and was wondering if you think these numbers would work , please bare with me if this makes me look like a chump.

Reload 1 450mg Test E & 400mg Masteron

Reload 2 600mg Test E & 600mg Masteron

Reload 3 750mg Test E & 700mg Masteron

Reload 4 900mg Test E & 800mg Masteron

Reload 5 1050mg Test E & 900mg Masteron

7.) With a year of reloads, is the 2 week deload enough to reset the myostatin protein further into the year i go? So if i was on my 3-4 reload is 2 weeks enough of a deload to clear myostatin?

8.) Your thoughts on static deconditioning while anabolic, am i wasting money and thinking like a monkey if i wanna do a static deconditioning say during the third Deload for 10 days?

9.) With Test and mast Reloads for a long period of time, what is the maximum Body fat % i should start my years anabolic and STS training journey at?


Thanks Alot Ronnie, this knowledge will go along way!!

[Ronnie Rowland]

Sorry , yes i would do maximum 12 sets total per body part in that week. NOT twice a week.

1.) IS full body push pull training 4 times a week inferior to a 4 -5 day isolated body part split? In your experience?? YES! Twice a week body part
training should be done only to try and break a plateau on rare occasion. Once a week muscle group training is the way to go most of the time!
2.) You talk about twice a week training with a heavy day and regular day, Question about this!! If you are familiar with Brian Haycocks HST training that never really took off in the body building world but has some great principles. Instead of changing the volume in the same week, can i d0 1-2 weeks of high volume then switch to 1-2 weeks low volume etc. Using linear progression to always be adding more weight each session to my lifts untill i stall and have to reset? or is weekly UD superior? I think you are getting bodybuilding mixed up with power-lifting! You are not going to be able to keep going up in weight each week when training as a bodybuilder (going to good failure with moderate volume). You need to focus on pump and squeeze then add weight when applicable. HST sounds like more of a low volume/ power-building program, not bodybuilding like STS.

3.) I am doing 16/8 fasting for my lifestyle choice and carb cycling. And depletion training on my "low carb days" with in my carb cycling. Now with that said, When on a blast using your STS principles. can i still...

a.) fast 16 hours daily and have that 8 hour window to get calories in? Why are you fasting?

b.) Have 50g carbs( fibrous greens only) low days consecutively 3 days a week followed by a refeed and 3 moderate (maintenance carbs) Not good because your sugar levels are going to be very unstable! Either keep carbs around 150 daily on low carb day or go into ketosis.
4.) In terms of raising calories as i grow, while anabolic. How often should i be revamping my tdee? every .5 kg or 1 kg? of weight gained? or do i really have to dig deeper and only raise it based on "LBM" gained?

5.) The old school approach of being 500 calories over maintenance to grow, in your opinion using STS and Blasting for 1 year using body recomp principles how many calories over maintenance should i be trying to achieve?

6.) Looking a head for a year of my outline of anabolic use and was thinking of linear dosage and was wondering if you think these numbers would work , please bare with me if this makes me look like a chump.

Reload 1 450mg Test E & 400mg Masteron

Reload 2 600mg Test E & 600mg Masteron

Reload 3 750mg Test E & 700mg Masteron

Reload 4 900mg Test E & 800mg Masteron

Reload 5 1050mg Test E & 900mg Masteron

7.) With a year of reloads, is the 2 week deload enough to reset the myostatin protein further into the year i go? So if i was on my 3-4 reload is 2 weeks enough of a deload to clear myostatin?

8.) Your thoughts on static deconditioning while anabolic, am i wasting money and thinking like a monkey if i wanna do a static deconditioning say during the third Deload for 10 days?

9.) With Test and mast Reloads for a long period of time, what is the maximum Body fat % i should start my years anabolic and STS training journey at?


Thanks Alot Ronnie, this knowledge will go along way!!

finish this later got to run!

[Ronnie Rowland]

Sorry , yes i would do maximum 12 sets total per body part in that week. NOT twice a week.

1.) IS full body push pull training 4 times a week inferior to a 4 -5 day isolated body part split? In your experience??

2.) You talk about twice a week training with a heavy day and regular day, Question about this!! If you are familiar with Brian Haycocks HST training that never really took off in the body building world but has some great principles. Instead of changing the volume in the same week, can i d0 1-2 weeks of high volume then switch to 1-2 weeks low volume etc. Using linear progression to always be adding more weight each session to my lifts untill i stall and have to reset? or is weekly UD superior?

3.) I am doing 16/8 fasting for my lifestyle choice and carb cycling. And depletion training on my "low carb days" with in my carb cycling. Now with that said, When on a blast using your STS principles. can i still...

a.) fast 16 hours daily and have that 8 hour window to get calories in?

b.) Have 50g carbs( fibrous greens only) low days consecutively 3 days a week followed by a refeed and 3 moderate (maintenance carbs)

4.) In terms of raising calories as i grow, while anabolic. How often should i be revamping my tdee? every .5 kg or 1 kg? of weight gained? or do i really have to dig deeper and only raise it based on "LBM" gained?

5.) The old school approach of being 500 calories over maintenance to grow, in your opinion using STS and Blasting for 1 year using body recomp principles how many calories over maintenance should i be trying to achieve?

6.) Looking a head for a year of my outline of anabolic use and was thinking of linear dosage and was wondering if you think these numbers would work , please bare with me if this makes me look like a chump.

Reload 1 450mg Test E & 400mg Masteron

Reload 2 600mg Test E & 600mg Masteron

Reload 3 750mg Test E & 700mg Masteron

Reload 4 900mg Test E & 800mg Masteron

Reload 5 1050mg Test E & 900mg Masteron

7.) With a year of reloads, is the 2 week deload enough to reset the myostatin protein further into the year i go? I think so. So if i was on my 3-4 reload is 2 weeks enough of a deload to clear myostatin?

8.) Your thoughts on static deconditioning while anabolic, am i wasting money and thinking like a monkey if i wanna do a static deconditioning say during the third Deload for 10 days?

9.) With Test and mast Reloads for a long period of time, what is the maximum Body fat % i should start my years anabolic and STS training journey at? There is no specific number. Anabolics are effective if you are skinny or fat. I don't know who came up with the idea you need to be at a low level of body fat before begining steroids. It's simply not the case. When trying to lose body fat while gaining muscle you need to be on steroids regardless of body fat levels. If you try and lose body fat without steroids you will end up losing a lot of muscle!

Thanks Alot Ronnie, this knowledge will go along way!!

above