routine A/B split (+extreme stretching)

M

Matsuo Munefusa.

Bluelighter
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Sep 1, 2010
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Location
the faerie mountains
A:chest/shoulders/back
Decline BB Press 1x5, 1x20 (chest stretch with DBs)
DB OH Press 3x5/Upright DB Row 1x20
BB Row 3x5, 1x20 (back stretch/scapula stretch with pulldown machine)

B: biceps/legs/calves
Incline DB Curl 3x5-10
Pinwheels 3x10 (bicep stretch)
Squats 1x5, 1x20 (quad stretch)
Standing BB Calf raises 3x10 (calf stretch)

every exercise weight or reps is added each session. warmups are waved up 1-3 sets depending on how warm bodypart is (ie less warmups for shoulders after chest since shoulders are moderately warm). Each bodypart is hit twice in eight days (mon/wed/fri alternating A/B).

you like?:)
 
I see routines like this and am dumbfounded. I don't know nearly as much as you, but does this little volume only work if youre using AAS? I'm probably doing twice as much on average per workout, and lifting 4 or 5 days a week and still making gains (though they are starting to taper off...). thoughts?
 
Do you progressively overload the barbell? Every workout I am pushing at my limit. To give you an example last 20 rep squat set I could not stand after barely being able to rack the weight. Every week of doing 20 rep squats I have new veins pulsing out on my legs. I've been gaining about 2-3 pounds per month with similar routines.

I'm not on that much AAS. I use HRT dose test (150mg/week) and proviron (25mg/day) and exemestane (10mg/day) and 2-3iu of GH/day. Hardly bodybuilder cycle dosages.

maybe if you dropped your volume a bit your gains would speed up? I add 10lbs to my squat every workout (or 2-4 reps) to give you an example of my progression. So thats 20lbs every 8 days onto my 5 rep max as long as I am hitting nutrition/sleep right.
 
im puzzled the more I think about your post. How the heck do you think doing a 5rep max and a 20 rep widowmaker on squats TWICE EVERY EIGHT DAYS is low volume????????????????:D

or eight sets for shoulders every eight days is LOW VOLUME??? When every set is at the limit of one's capabilities and 5lbs heavier than last workout's.

What do you expect out of the human body (with or without AAS)? I think you're confused about the stimulus required to induce hypertrophy of the muscle (with proper nutrition/recovery). Once that stimulus has been created (with one heavy ass brutal set) then its my experience that further sets only delay recovery and deplete glycogen stores (which mean you have to consume many more calories to even compensate the muscle to its form let alone supercompensate to a hypertrophied form).
 
im not as tight with my goals, numbers, and diet in each work out as i probably need to be. id still wager that i have it down much better than the average weightlifter, but nowhere near where it needs to be. also, the way youre making your squats sound is making me think my intensity isnt where it needs to be, either. like, im generallydoing 4 to 5 sets of heavy squats for low reps, and then doing leg presses, lunges, adductors, leg curls and calf raises and i still dont feel that fatigued after. thinking about it, a large part of it is probably lack of intensity. my form isnt perfect but its far from terrible, i go below parallel always and do ATG sometimes too.

honestly though, ive felt kind of unhappy with my progress in the last year or so and am trying to figure out whats stopping me. i think i just need to decided whether i want to focus more on strength or mass. perhaps ill give your routine a go
 
Making sure you always lift with high intensity (close to your 1-rep max) and be brutual with your form and rest. No point giving yourself 8-mins between each set.
 
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