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My Work Out Program

PoundforPound

New member
My Superdrol/Nutrabolic Workout Program and Routine

Whats Good. So check it, here is my 4 month program. Lemme hear that feedback and critique on both my supplement intake as well as workout routine. Note that I will be constantly taking protein throughout the day, 100% Optimum Whey Protein, intakes a good 200+ protein a day. I'm 5'9 and weigh 190.

Workout/Program

Workout Program 1: Week 1, 3(Backward), 5, 7(Backward)
-Chest/Shoulders (Abs)
Heavy

-Back/Lats/Traps
Light

-Triceps/Biceps (Abs)
Heavy

-Legs (Heavy)

-Chest/Shoulders (Abs)
Light

-Back/Lats/Traps
Heavy

-Triceps/Biceps (Abs)
Light

Rest/ (All Abs & Legs (Light) on backwards week)

Workout Program 2: Week 2, 4, 6, 8
-All ABS & Legs (Light)

-Shoulders/Triceps (Abs)

-Back/Lats/Traps

-Legs (Heavy)

-Chest/Biceps/ (Abs)

-Rest










4 Month Beast Mode Program (January 21st-May 12th)

Superdrol NG Intake
(Non-workout Days spread out evenly)

Week 1:
(Superdrol NG & Trisorbagen)
1 in the morning, 1 at lunch, 1 before workout (Always with food)
(Rampage: 1 before workout)
Day 1: 2 cap (1 lunch & 1 pre-workout)
Day 2-7: 3 cap
(Mass FX) 4 Caps Everyday for (Week 1-4)
1 in the morning, 1 at lunch, 1 before and 1 at dinner
Milk Thistle: Throughout the Day

Week 2:
(Superdrol NG & Trisorbagen) 3 Caps
1 in the morning, 1 at lunch, 1 before workout (Always with food)
(Rampage: 1 before workout)
(Mass FX) 4 Caps
1 in the morning, 1 at lunch, 1 before and 1 at dinner
Milk Thistle: Throughout the Day

Week 3:
(Superdrol NG & Trisorbagen) 3 Caps
1 in the morning, 1 at lunch, 1 before workout (Always with food)
(Rampage: 1 before workout)
(Mass FX) 4 Caps
1 in the morning, 1 at lunch, 1 before and 1 at dinner
Milk Thistle: Throughout the Day

Week 4:
(Superdrol NG & Trisorbagen) 4 Caps
1 in the morning, 1 at lunch, 2 before workout (Always with food)
(Rampage: 1 before workout)
(Mass FX) 4 Caps
1 in the morning, 1 at lunch, 1 before and 1 at dinner
Milk Thistle: Throughout the Day

Recovery Cycle:

Week 5: (for 8 days)
(post cycle therapy and Retain 2) 4 caps
1 in the morning, 1 at lunch, 1 before workout, and 1 at dinner

Week 6:
(post cycle therapy and Retain 2) 3 caps
1 in the morning, 1 at lunch, 1 dinner

Week 7:
(post cycle therapy and Retain 2) 3 caps
1 in the morning, 1 at lunch, 1 dinner

Week 8:
(post cycle therapy and Retain 2) 3 caps
1 in the morning, 1 at lunch, 1 dinner

Natural Week: (March 19th-March30th)
Week 9: Protein

Skin Bursting Stack: (March 31th-April 27th)
(Non-Workout Days 4 AE2 & 4 CEO in Lunch and again at Dinner)

Week 10:
4 AE2 & 4 CEO before Workout
4 AE2 & 4 CEO and Anabolic Window (3 Scoop) after Workout

Week 11:
4 AE2 & 4 CEO before Workout
4 AE2 & 4 CEO and Anabolic Window (3 Scoop) after Workout

Week 12:
4 AE2 & 4 CEO before Workout
4 AE2 & 4 CEO and Anabolic Window (3 Scoop) after Workout

Week 13:
4 AE2 & 4 CEO before Workout
4 AE2 & 4 CEO and Anabolic Window (3 Scoop) after Workout

Week 14-16:
(Natural)
 
Your workout looks good. I'm not sure about abs (eeeeeevry single day, they're like any other muscle group that requires some form of recuperation), but everything else looks good.

I'm also not so certain you need to vary from light to heavy every other workout. Intensity tapers are normally used in a steady streamline and for the purpose of transition into a new cycle of training.

A good intensity taper when graphed should look kind of like a check mark. It goes up, up, up, tapers down briefly, then increases further up & up and so on. Your taper would like more like a zig zag. Tapers are primarily used to prevent over-training. I think you're using the tapers under the guise of keeping your muscles guessing. That would be better served with variation of exercises, movements, number of sets and reps, but tapering intensity on every other work out or even week by week isn't optimal for hypertrophy.

I won't tell you what "I would do" I hate giving out advice that isn't asked for. I'm not a big fan of self proclaimed gym gurus who do more preaching at the gym then lifting myself, and I think you were asking for opinion rather then critique, so I'll leave it at that.

Your plan looks good, I have issue with the tapering and working abs everyday, but other then that, props for mapping out such a detailed workout plan :head:
 
Not sure if I'm reading the workout right, but how often are you doing legs? I see one mention on there and the rest seems to be upper body. But I may not be able to read your split correctly.
 
Soopaman said:
Not sure if I'm reading the workout right, but how often are you doing legs? I see one mention on there and the rest seems to be upper body. But I may not be able to read your split correctly.
Click to expand...


If i read it right it is legs one day, every other week.
 
PoundforPound said:
Haha thank you sir, also, critique would be more than appreciated! So critique please
Click to expand...

You asked for it :food: This would be a more optimal tapering plan.

You're on an 8 week plan. 4 on, 4 PCT.

You have your hypertrophy phase while "on" which is good. Higher reps between 8-12 and higher number of sets has a primary effect on HGH release in the body. This is what you would call Volume Intensity. Muscle Growth responds to the principle of T.U.T., time under tension. Muscle Growth and Strength Increase do highly correlate, but not as direct as some think, there are lots of neural aspects involved in strength increase that go beyond increased myofilaments within the muscle (hypertrophy) I'll talk about that later. Back to TUT. Consequently, volume intensity has a primary effect on the release of HGH within your body, which in turn has a primary effect on muscle hypertrophy. This would coincide perfectly with your PH cycle. Maximizing hypertrophy is the objective of a PH cycle.

Natural inquiry, if muscle responds to time under tension and volume intensity, why not perform 15-20 reps? Wouldn't that be even more effective? No, the 8-12 reps has to be within 60-75% of your 1RM. If you're capable of going beyond 15 reps and are in the 20+ range, the weight is too light for a hypertrophic response and you start to "primarily" make endurance adaption(s), not muscle growth. I use the word primarily a lot because resistance training effects all four major aspects of adaption(s) to a certain degree, Endurance, Hypertrophy, Strength, and Power, but depending on your weight intensity and volume intensity, it will have a PRIMARY effect on a specific aspect. Moving on.

Therefore, throughout your entire ON Cycle, you should be lifting heavy enough to fail around the 8-12 rep range for 4-6 sets. Realistically 3-4 sets. Again, under this regimine you release the most HGH which will synergy with your PH supps, which will have a maximal effect on muscle hypertrophy.

This is where the taper comes in.

PCT training.

Following your hypertrophy phase, and as you begin your PCT, you should begin to lift heavy. Heavy, heavy sets, between 4-6 reps, at 75-85% of 1RM has a primary effect on testosterone release within the body, which coincides perfectly with the whole principle of PCT, restoration of natural testosterone levels as quick as possible. Higher reps and moderately heavy weight has a primary effect on HGH release within the body, lower reps and much heavier weight has a primary effect on testosterone release within the body.

A little tid bit about strength increases that have nothing to do with muscle hypertrophy. Number One factor to strength increase (aside from increased myofilaments), is increased muscle fiber recruitment. Muscles contract via nerves. In our system we have motor units, each motor unit innervates with multiple muscle fibers. If you know about the "all or nothing" principle of muscle contraction, it states that the muscle fiber contracts in its entirety or not at all. However, not every muscle fiber per motor unit contracts at the same time. Lets say you have one motor unit that innervates (via denrites & axons) to 25 muscle fibers. When you contract, not all 25 muscle fibers are excited, lets say for you, every time a motor unit is activated 15 of your muscle fibers are excited to contract. What causes increased motor unit activation? increased tension, thus, heavier weight.

In a hypertrophy program where you're lifting around 8-12 reps at 60-75% of 1RM, your motor units do not need to fully excite all innervating muscle fibers. However, as you get into the 4-6 rep range, with the much heavier weight your body will respond by activating more muscle fibers per contraction. These are called neural adaption(s), and will have an effect on your strength in the absence of increased muscle size.

Here's the taper. You lift in this heavy zone, "primary
effect on elevating natural testosterone and enhancing neural adaption(s). You'll be performing lower reps, less sets, and less exercises. Volume and Weight intensity have a natural inverse relationship.

Once you return to normal "bodybuilding" higher sets and reps, you'll have increased muscle recruitment (it's an "adaption" so it stays) which will equate to you being able to lift with heavier weight in the 8-12 reps zone, which will equate to GREATER muscle hypertrophic potential then the previous hypertrophy cycle.

Its a taper between hypertrophy and strength cycles to beat plataues (sp?).

Power is another beast, not only do you have increased muscle recruitment, you have increased firing rate of neurostransmitters and hypertrophy of T-tubules which results in greater release of calcium per contraction which has an effect on actin and myosin that are your contractile proteins.

Anyway, take home message.
8-12 rep range, 60-75% of 1RM has primary effect on HGH, thus, hypertrophy
4-6 reps range, 75-85% of 1RM has primary effect on Testosterone, neural adaption(s), thus, strength.

You see how the check mark graph is more optimal then a zig zag one week to week. it takes more then one work out to the other for "adaption(s)" to occur.

In conclusion. Whats the deal with all this 1RM stuff? That's a bit technical and who the hell tests 1RM bicep curls? Nobody I know... but you know if you're lifting enough weight if you're physically incapable of pressing beyond these rep ranges. If it's a conscious decision to stop, rather then inability to go on, then it's too light.

Happy New Year man and good luck with your training.
 
P.S. For bodybuilding, 4 week increments of going back & forth is typically too soon. I recommended 4 weeks Hyper and 4 weeks strength to correlate with your cycle.

For football players its a 3 part meso cycle of 4 weeks hyper, 4 weeks strength, 4 weeks power. They have a limited time to make improvements so we have 12 week macro cycles. Me personally, from a bodybuilder's stand point. I stay in the hypertrophy phase as long as I'm making improvements with no set time to cycle into strength. Cycling into strength from a bodybuilders stand point is just to overcome plateaus and its also very useful to do in conjunction to a PCT plan.

I could get real technical and talk forever about this, I'll stop here. Good luck and get your swole on!
 
akjose said:
If i read it right it is legs one day, every other week.
Click to expand...

Thats what I thought. If thats the case, there needs to be something changed here.

Legs are very important although they aren't our favorite body part to workout. If you're lifting legs 1 day every other week, think of what the rest of you're body is going to look like compared to your chicken legs.

Don't quote me on this, but from my limited knowledge I believe the larger muscle groups in your legs help increase test production and help build a fuller body all around. You really need to be hitting your legs twice a week or so, not once every other week. Someone else can tell you more about how important this is, not just for the physique of your legs, but your whole body.
 
haha i think i posted it wrong, but, the legs are meant to be done 1 every week, hard to explain my workout program, but legs are done once every week, appreciate the ffeedd back, keep it coming!
 
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