For MAX muscle growth... what does your workout consist of?

  • Posted by a hidden member.
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    Dec 25, 2010 4:44 AM GMT
    I only work one body part a day (ie, chest, back, legs, shoulders, arms), and I'm considering switching it up so I can work those parts more than once a week.

    I'm curious to know...
    1) How many days a week do you work each muscle group?
    2) How many SETS do you perform per muscle group?


    I typically have done about 15-18 sets per muscle group during my workout, and each sets consists of 6-12 reps.

    I've read recently that you only need 3-6 sets per muscle group, (super heavy to failure), for muscle hypertrophy (growth).

    Thoughts? What does your plan consist of?
  • Posted by a hidden member.
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    Dec 25, 2010 6:15 AM GMT
    For MAX muscle growth I take 50 mg Dianabol with an 8 oz. glass of water.

    ...but that's my diet.
    Still works.


    You honestly cannot believe everything you read on the internet- so it's best to try different things and see what works for you and not what "trained professionals" tell you.
    If your current workout hasn't been yielding (reasonable) results I'd recommend that you try another.
    You can trust me.

    I'm a "trained professional" myself.
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    Dec 25, 2010 8:29 AM GMT
    I read your last post about you doing 15 sets. Yes, it sounds like you were not even in range of your 50-80% 1RM intensity if you can do that many sets by definition. Yea, give it a shot, more weight and fewer reps. If you are going for muscle size though, don't go too heavy or you will be done before you can wear the rest of the muscle fibers out. Super heavy recruits IIx much earlier than just a moderately heavy weight, causing you to reach fatigue earlier without having the rest of your muscle fibers engaged for hypertrophy.

    If you're working 1 body part a day and only doing it once a week, you're not in there enough. You should consider doing each body part every other day or even everyday with a heavier-light cycle (so Monday do heavy arms (sets/reps/intensity), Tuesday do ligher weight with arms and fewer sets but just to get the blood flowing again, etc. Then make sure you're eating something sugary every 2 hrs throughout the day (simple sugars ok immediately after intense workouts, otherwise stick to breads/pastas/wholegrains), and feel free to do more reps throughout the day to enhance sugar uptake by your muscle fibers instead of your fat cells.

    It's all about recruiting them often and completely if you want size.
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    Dec 25, 2010 8:31 AM GMT
    A1EX saidFor MAX muscle growth I take 50 mg Dianabol with an 8 oz. glass of water.

    ...but that's my diet.
    Still works.


    You honestly cannot believe everything you read on the internet- so it's best to try different things and see what works for you and not what "trained professionals" tell you.
    If your current workout hasn't been yielding (reasonable) results I'd recommend that you try another.
    You can trust me.

    I'm a "trained professional" myself.


    Or you can just take steroids like this guy says icon_smile.gif, which will enhance your recovery time (not an issue if you're not in there everyday for every muscle group) but not without side effects. I don't recommend, but it's your body and your body image.
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    Dec 25, 2010 5:07 PM GMT
    onexepshyn saidI only work one body part a day (ie, chest, back, legs, shoulders, arms), and I'm considering switching it up so I can work those parts more than once a week.

    I'm curious to know...
    1) How many days a week do you work each muscle group?
    2) How many SETS do you perform per muscle group?


    I typically have done about 15-18 sets per muscle group during my workout, and each sets consists of 6-12 reps.

    I've read recently that you only need 3-6 sets per muscle group, (super heavy to failure), for muscle hypertrophy (growth).

    Thoughts? What does your plan consist of?


    Different folks can do different things, DOH. Someone out of shape and untrained can't do volume, etc. Someone who is an advanced athlete, eating tons of calories, and has nothing else to do, can train for many hours every day. We know nothing about you, your caloric intake, nor you work and activity level. It's not really possible to answer the question well, given the lack of data. You also failed to state your training goal. I.e., your communication was terrible.

    All that said, you're on the right track for recovery. Less is better. Weight lifting is highly intensive and you're doing plenty of volume. If you're training for sarcoplasmic hypertrophy, you're right on track for a typical person.

    EAT. Eating is critical to training success.

    Three sets isn't enough for most folks. 18 sets is a lot. 16 sets is o.k. and if you're doing light stuff, as well as some heavy stuff, it's o.k. Don't worry about 1RMs unless you're training for strength, and, most folks aren't.

    If you see your strength dropping, drop 4 sets from that muscle group. With your heavier sets you can wait as much as 90 seconds, but, the workout takes forever, to move more weight around. In general, you'll find yourself making good gains if you have calories, and, essentially, circuit trains with 45 seconds intervals. Be sure to do your movements through a FULL range of motion, and concentrate on movements that provide that.

    With quads, I can get through in about 55 minutes, and do about 16 to 18 sets. With chest, and tris, if I'm trained at 45sec intervals, I'll be done in about 70 minutes, excluding cardio. I personally do 16 sets on major groups, and 8 to 10 sets on minor groups, or even less, depending on how I feel. I go like so:

    1. Back and bis
    2. Chest and tris
    3. Quads
    4. Shoulders
    5. Hamstrings
    6. Arms
    7. No lifting.
    ....
    I rotate forearms, abs, and calves, throughout each day. I've tried all sorts, of stuff, and I'm a classic mesomorph, but, training in this way, helps me makes the gains I want, and I have great recovery. I'm not quite as strong as I used to be (I'm 50), but, I'm o.k. with that. I lift in perfect form, and don't set out to impress anyone, although, I do.

    Just FYI, without proper calories, you could take a boat load of AAS, and not make gains. The trick is in allowing time for recovery, not lifting for strength (if you wanna' be big), and FOOD.

    It's really simple. The first thing is to take what the tiny guys say with a grain of salt.

    (I was 175# at 12% at 17 years old. It's always been easy for me, no matter what some skinny queer might say.)

    Get in; get out; eat; rest. Keep the reps up and through a full range of motion. Do that, and you'll be successful.

    At 29, you're old enough for HRT. Go see the doc, and if your T is low, get it up over 1000. You'll feel a bunch better, protect your heart, recover much better, be leaner, and protect yourself against diseases of aging. T is good medicine for middle aged, and older, men, and can not only improve the quality of your life, but, extend it, as well.

    Don't forget HIIT. Not only does it increase your cardiac threshold, markedly, but, it also is the fastest way to get lean. On top of that it increases your insulin sensitivity and increases your glucose tolerance. 8 to 12 minutes per day is good.

    There's a saying, "Get pumped up and go home." You have to let your body be your guide. One day, you might be all carbed up and well rested and able to perform more work. Another day might be different.
  • Posted by a hidden member.
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    Dec 25, 2010 9:25 PM GMT
    A1EX saidFor MAX muscle growth I take 50 mg Dianabol with an 8 oz. glass of water.

    ...but that's my diet.
    Still works.


    You honestly cannot believe everything you read on the internet- so it's best to try different things and see what works for you and not what "trained professionals" tell you.
    If your current workout hasn't been yielding (reasonable) results I'd recommend that you try another.
    You can trust me.

    I'm a "trained professional" myself.


    Well, I hope D-bol isn't your first cycle! lol
  • Posted by a hidden member.
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    Dec 25, 2010 9:32 PM GMT
    chuckystud said
    onexepshyn saidI only work one body part a day (ie, chest, back, legs, shoulders, arms), and I'm considering switching it up so I can work those parts more than once a week.

    I'm curious to know...
    1) How many days a week do you work each muscle group?
    2) How many SETS do you perform per muscle group?


    I typically have done about 15-18 sets per muscle group during my workout, and each sets consists of 6-12 reps.

    I've read recently that you only need 3-6 sets per muscle group, (super heavy to failure), for muscle hypertrophy (growth).

    Thoughts? What does your plan consist of?


    Different folks can do different things, DOH. Someone out of shape and untrained can't do volume, etc. Someone who is an advanced athlete, eating tons of calories, and has nothing else to do, can train for many hours every day. We know nothing about you, your caloric intake, nor you work and activity level. It's not really possible to answer the question well, given the lack of data. You also failed to state your training goal. I.e., your communication was terrible.

    All that said, you're on the right track for recovery. Less is better. Weight lifting is highly intensive and you're doing plenty of volume. If you're training for sarcoplasmic hypertrophy, you're right on track for a typical person.

    EAT. Eating is critical to training success.

    Three sets isn't enough for most folks. 18 sets is a lot. 16 sets is o.k. and if you're doing light stuff, as well as some heavy stuff, it's o.k. Don't worry about 1RMs unless you're training for strength, and, most folks aren't.

    If you see your strength dropping, drop 4 sets from that muscle group. With your heavier sets you can wait as much as 90 seconds, but, the workout takes forever, to move more weight around. In general, you'll find yourself making good gains if you have calories, and, essentially, circuit trains with 45 seconds intervals. Be sure to do your movements through a FULL range of motion, and concentrate on movements that provide that.

    With quads, I can get through in about 55 minutes, and do about 16 to 18 sets. With chest, and tris, if I'm trained at 45sec intervals, I'll be done in about 70 minutes, excluding cardio. I personally do 16 sets on major groups, and 8 to 10 sets on minor groups, or even less, depending on how I feel. I go like so:

    1. Back and bis
    2. Chest and tris
    3. Quads
    4. Shoulders
    5. Hamstrings
    6. Arms
    7. No lifting.
    ....
    I rotate forearms, abs, and calves, throughout each day. I've tried all sorts, of stuff, and I'm a classic mesomorph, but, training in this way, helps me makes the gains I want, and I have great recovery. I'm not quite as strong as I used to be (I'm 50), but, I'm o.k. with that. I lift in perfect form, and don't set out to impress anyone, although, I do.

    Just FYI, without proper calories, you could take a boat load of AAS, and not make gains. The trick is in allowing time for recovery, not lifting for strength (if you wanna' be big), and FOOD.

    It's really simple. The first thing is to take what the tiny guys say with a grain of salt.

    (I was 175# at 12% at 17 years old. It's always been easy for me, no matter what some skinny queer might say.)

    Get in; get out; eat; rest. Keep the reps up and through a full range of motion. Do that, and you'll be successful.

    At 29, you're old enough for HRT. Go see the doc, and if your T is low, get it up over 1000. You'll feel a bunch better, protect your heart, recover much better, be leaner, and protect yourself against diseases of aging. T is good medicine for middle aged, and older, men, and can not only improve the quality of your life, but, extend it, as well.

    Don't forget HIIT. Not only does it increase your cardiac threshold, markedly, but, it also is the fastest way to get lean. On top of that it increases your insulin sensitivity and increases your glucose tolerance. 8 to 12 minutes per day is good.

    There's a saying, "Get pumped up and go home." You have to let your body be your guide. One day, you might be all carbed up and well rested and able to perform more work. Another day might be different.


    So I take it you do HRT? Doesn't that make your balls shrink though? I think mine was like 700 or something like 2 yrs ago. I don't have insurance right now, but I am going to be a nurse.
  • Posted by a hidden member.
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    Dec 25, 2010 9:50 PM GMT
    onexepshyn said
    Well, I hope D-bol isn't your first cycle! lol


    I think some people might actually be taking me seriously. icon_eek.gif