gruntjc

hi all.... i'm probably the most frustrated i've ever been...

to give you an idea of what's going on.. i'm in the middle of a training 'lull' at the moment.. it's been going on for about 2 weeks now. I was making some excellent progress for awhile but things have been going downhill lately.

i've been training for about 12 years, 3-5 of those have been consistent and during the last 2 years i've been training for strength by following a DC style training program. it's worked well but i think my training has deviated somewhat from a standard 'bodybuilding' type routine.

i'm a big believer in intensity over volume but realise there is a 'medium ground' when it comes to this.

at the moment I am training on a 2 way split 3 times a week but lately, i've been struggling to get to the gym three times a week.

i'm still natural however i will be taking my first shot of test enanthate on saturday and will continue dosing at 500mg/week for 10 weeks.. followed by PCT.

i eat well, probbly too well, given the fact that i train so little. 6 meals a day... whole eggs, oats, chicken, beef mince, shakes, lots of brocolli, sweet potato and rice.

so... i'm kind of at my wits end.

i'd appreciate some advice from those of you who have trained both clean/natural and while 'on'.

this is school and i'm ready to learn.....

powerman2000

Need more information.

But, first I'd like to state the obvious. Going to the gym 2x per week isn't going to cut it. Nobody can help you with your lack of discipline in this area. Consistency is key!

Now, what is your goal right now?

If you are looking for someone to outline an HIT workout for you I don't think that will happen.

Also, there is such a thing as a high volume workout that is extremely intense. I'm not sure how you define intensity. I don't define intensity by sets, but rather by workouts.

I would suggest, based on your post, either a high frequency protocol or a high volume routine if gaining size is your goal. Sets of not less that 8 reps and always periodize your rep ranges from week to week or even from workout to workout.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

gruntjc

agreed powerman2000... discipline is key.

goal is to gain size.... hypertrophy basically.

i am currently 95kg and at a rough guess my BF would be around 17-20%.

when you say periodise.. would it be along the lines of taking 65-70% of my 1RM and increasing the weight used for my sets by 5% each week until I get to my 1rm... then repeat the cycle.

if you could be a little more specific here, would really appreciate it.

what kind of split would you suggest... i'm aware that my recovery will be improved somewhat while on a cycle.

powerman2000

I would recommend employing a DFHT protocol. You can find a link that explains it on one of my posts in the sticky thread for finding a split.

You can also find a complete explanation on periodization in the stickies as well. Basically, it has to do with changing your rep ranges from week to week or from workout to workout. For example, 8 reps one week, then 12 reps the next, then 4 reps and then 10 reps after that. The point is to avoid muscle accommodation. Keeps your muscles in a constant state of shock and therefore a constant state of adequate muscle stimuli required for optimal hypertrophy gains.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

Peaked_18

Want to come to the Darkside?