MOST EFFECTIVE TRAINING OPTIONS FOR PEOPLE ON STEROIDS

[EvangelicalRapist]

There are plenty of workout plans in the web, absolute majority of them are natty oritented, rest time is laughingly high and the training itself is rather weird.

I have been recently using Jay Cutlers workout plan, which is intense (1 min rests, non stop workout, 5 times a week) but it has it's own disadvantages such as targeting one muscle group per week (it's slightly moderated by the separation of arms and chest and shoulders, which sometimes overlap each other, not to a significant degree tho)
So far it's been the best of what I've tried and frankly being on a blast for half a year I've learned that I can get away with more.

So my question is: What is the best way to split your workout on steroids to achieve maximum gains?

 

[Orc]

reality is that training methods don't really matter.

as long as you're doing 10+ hard sets for a muscle a week it'll grow, in how many sessions you do this makes very little difference, also more volume won't make you grow faster by any significant margin either so you're just wasting time for 19 nanograms additional muscle.

 

[robert3]

I have been recently using Jay Cutlers workout plan, which is intense (1 min rests, non stop workout,

rest time is good don't be retarted
just find a way to hit every muscle 3x weekly and 7x biweekly
after your 3rd set per muscle in a given session the return on gains is miniscule and you'll be better off not doing the 4th and just go train the muscle 2 days later
3 minute rests between sets AT LEAST

 

[EvangelicalRapist]

reality is that training methods don't really matter.

as long as you're doing 10+ hard sets for a muscle a week it'll grow, in how many sessions you do this makes very little difference, also more volume won't make you grow faster by any significant margin either so you're just wasting time for 19 nanograms additional muscle.

That is somewhat consistent with my observations so far, however the "more volume = not much better effect" makes sense only from a scientific and objective point of view, from my and many people's subjective experience, people might more accurately asses quality of their workout if they do more volume, doing little volume doesn't quite allow me to understand whether i had trained enough.

Otherwise, solid advice, thank you.

 

[Orc]

That is somewhat consistent with my observations so far, however the "more volume = not much better effect" makes sense only from a scientific and objective point of view, from my and many people's subjective experience, people might more accurately asses quality of their workout if they do more volume, doing little volume doesn't quite allow me to understand whether i had trained enough.

Otherwise, solid advice, thank you.

making training too complicated is a slippery slope that almost everyone falls for.

 

[EvangelicalRapist]

rest time is good don't be retarted
just find a way to hit every muscle 3x weekly and 7x biweekly
after your 3rd set per muscle in a given session the return on gains is miniscule and you'll be better off not doing the 4th and just go train the muscle 2 days later
3 minute rests between sets AT LEAST

There is no credible enough research at this point to suggest that 1 minute rest time is not optimal for muscle growth.

For natties(!) there isn't much of a difference between resting 1 and 3 minutes (of course given the weight is proportional to make x amount of repetitions after y amount of rest with z amount of weight) and usually it all comes down to an individual workout approach.

Rest interval between sets in strength training - PubMed

Strength training has become one of the most popular physical activities for increasing characteristics such as absolute muscular strength, endurance, hypertrophy and muscular power. For efficient, safe and effective training, it is of utmost importance to understand the interaction among...

pubmed.ncbi.nlm.nih.gov

 

[robert3]

There is no credible enough research at this point to suggest that 1 minute rest time is not optimal for muscle growth.

For natties(!) there isn't much of a difference between resting 1 and 3 minutes (of course given the weight is proportional to make x amount of repetitions after y amount of rest with z amount of weight) and usually it all comes down to an individual workout approach.

Rest interval between sets in strength training - PubMed

Strength training has become one of the most popular physical activities for increasing characteristics such as absolute muscular strength, endurance, hypertrophy and muscular power. For efficient, safe and effective training, it is of utmost importance to understand the interaction among...

pubmed.ncbi.nlm.nih.gov

"the inclusion of 3- to 5-minute rest intervals might be safer and more reliable."

Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men - PubMed

Schoenfeld, BJ, Pope, ZK, Benik, FM, Hester, GM, Sellers, J, Nooner, JL, Schnaiter, JA, Bond-Williams, KE, Carter, AS, Ross, CL, Just, BL, Henselmans, M, and Krieger, JW. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res 30(7)...

pubmed.ncbi.nlm.nih.gov

"This study provides evidence that longer rest periods promote greater increases in muscle strength and hypertrophy in young resistance-trained men."

I cant find any other studies on rest time and hypertrophy but if your on gear your risk of injury skyrockets

 

[EvangelicalRapist]

"the inclusion of 3- to 5-minute rest intervals might be safer and more reliable."

Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men - PubMed

Schoenfeld, BJ, Pope, ZK, Benik, FM, Hester, GM, Sellers, J, Nooner, JL, Schnaiter, JA, Bond-Williams, KE, Carter, AS, Ross, CL, Just, BL, Henselmans, M, and Krieger, JW. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res 30(7)...

pubmed.ncbi.nlm.nih.gov

"This study provides evidence that longer rest periods promote greater increases in muscle strength and hypertrophy in young resistance-trained men."

I cant find any other studies on rest time and hypertrophy but if your on gear your risk of injury skyrockets

Bad example. This is a 21 people study, involving experienced lifters. The study I linked combines results from 35 other studies, which involves better controlled environments and bigger sample sizes.

The injury chance factor is not argued here, it's not proven in the study either, just suggested.