Questions for the sucessful guys

[seanie1987]

Hi everyone, so I have all my bits to start my dmz cycle and I can't wait, but I want to gain as much as I can on my first run of it,
I am eating around 3000 to 3200 cal a day at the moment, its between the two cause my diet varies every second day between the protein sources and carb sources.
I am Light guy at 74 kg with body fat percentage of 10, (got it checked last week )
I find it very hard to stick muscle to this frame, and my training has consisted of lifting heavy in the rep ranges of 5 to 8.
I also pyrimid my sets starting light for 12 reps then a set of 10 with effort and two work sets of 5 to 6 at failure, 4 exercises per body part working each body part once a week.
Lately Iv been thinking should I train body parts twice a week with higher reps 12 to 15,
so my split is chest and back, then legs, break then repeat and Saturday is shoulders and arms then rest again. I have been doing this for a week to try it out , and the workouts feel good but the next day I dont have to same muscle soreness that I do with the 5 to 6 range, the workouts are just as intense if not worse and that day im really feeling it, just wondering what peoples opinion on this is and what should I do for my stack,
thanks everyone.....

 

[Adrenolin]

Hi everyone, so I have all my bits to start my dmz cycle and I can't wait, but I want to gain as much as I can on my first run of it,
I am eating around 3000 to 3200 cal a day at the moment, its between the two cause my diet varies every second day between the protein sources and carb sources.
I am Light guy at 74 kg with body fat percentage of 10, (got it checked last week )
I find it very hard to stick muscle to this frame, and my training has consisted of lifting heavy in the rep ranges of 5 to 8.
I also pyrimid my sets starting light for 12 reps then a set of 10 with effort and two work sets of 5 to 6 at failure, 4 exercises per body part working each body part once a week.
Lately Iv been thinking should I train body parts twice a week with higher reps 12 to 15,
so my split is chest and back, then legs, break then repeat and Saturday is shoulders and arms then rest again. I have been doing this for a week to try it out , and the workouts feel good but the next day I dont have to same muscle soreness that I do with the 5 to 6 range, the workouts are just as intense if not worse and that day im really feeling it, just wondering what peoples opinion on this is and what should I do for my stack,
thanks everyone.....

Okay, so from what I gather, your maintenance is approximately 2,950-3,150 calories. You train 5 days a week and hit chest, back, and legs twice/week, whilst shoulders only once/week.

Slowly increase your diet by +100 calories/day each week, until you are +1,000 calories over your maintenance.

While on your cycle, it is not necessary to change your workout routine if it's already working for you. Ie. Don't fix what isn't broken. However, if it is not working well for you, try hitting each body part every other day with moderate to heavy weight (60% - 85% of your 1RM) with LOTS of Volume (6-8 sets for each exercise).

 

[seanie1987]

Iv been hitting lighter weight for the 12 to 15 rep range really concentrating on the contractions and my technique, the workouts are very intense as iv really slowed everything down for control 4 seconds on negative and two on the positive, after the workout i really feel it but the next day im pretty much recovered, usually when I train the 5 to 6 rep range im ok after the workout and then the next day or two im sore as hell, just wondering what people think of this, everyone says if your not sore the next day you didnt work hard enough, but I am, just wondering wound it have to do with different muscle fibers being stimulated, curious what others are doing to build too, a lot of people I know train each body part once a week, anyone train more with more success?

 

[seanie1987]

Cool guys thanks for the help, iv been lifting heavy for so long now and got great results from it, but have started to see less and less, so i wanted to change things up, just finding it hard to try something different if ya know what i mean hard to break habit

 

[seanie1987]

this is a mean series, this is what inspired me to lift lighter, guess we are on the same page cool bro's cheers for the info

 

[Adrenolin]

When you're on anabolics your recovery time will drastically improve, so it's a different type of training... tho it too carries a higher risk of overtraining because everything is in full gear... so I do up to 2-hour workouts when on anabolics, and as much as 5-6 days/wk... hit every main muscle group twice a week if I can, just be sure to eat loads of protein.

No worries of over training in his case... not with a +1000 increase in calories over maintenance.

 

[seanie1987]

Ya thats funny I have aggravated my rotatory cuff and sprained my elbow tendon in the last 4 months not good.....

 

[969c1]

BiggieSmallz, that was a great video you posted! I started what K. Greene explained and what a difference. I love the looks the young stallions give me when I would be using only 65Lbs for my dumbell incline press. But it is slow and controlled, with a ROM that keeps them always under tension. The stallions do have to show me up by grabbing a set of 100 plus dumbells and sqeeze them out as fast as they can. I do giggle to myself somewhat, because of the attitude they show in their face when they are done. I am 43, but smarter. I'll keep it that way.