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Cycle upgrade

Doing hand/wrist/forearm

This is flexion/extension including ulnar and radial deviation

This exercise i use to activate the nervous system so i can get more explosive fiber activation. Its an isometric exercise that i pull more and more tension while squeezing harder and harder. I single out each finger. Doing it because ive apparently never hit this muscle group very well, grip trainers dont seem to hit it well. But its important for arm wrestling
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Next up works those fingers again but hits the wrist flexion and extension as you can imagine
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This is for radial deviation.
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I do ulnar deviation and reverse wrist curls. I repeat as i feel
 
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I do like the different angles you can hit with bands, and how quickly you can change exercises on supersets.
If you don’t do wrist rolls, I would include them in your workout. They are a very simple but effective exercise that adds significant strength fairly quickly.
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Also, not sure what you do for your main workout out, but back when I arm wrestled I always liked a Powerlifting workout for my compound main lifts.
The one I like now is 5-3-1 for your Bench, Deadlift, Squat, and Overhead press. And then put your arm, forearm, wrist, and arm workouts in with your accessory work. And lots of chin-ups, working your way up to doing one arm chins. I did a lot of one arm chin-ups, back in the day, and that increases strength tremendously.
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gphagan1 said:
Also, not sure what you do for your main workout out, but back when I arm wrestled I always liked a Powerlifting workout for my compound main lifts.
The one I like now is 5-3-1 for your Bench, Deadlift, Squat, and Overhead press. And then put your arm, forearm, wrist, and arm workouts in with your accessory work.
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5/3/1 is nice and simple (and effective). I allways go back to it every know and then.
 
gphagan1 said:
I do like the different angles you can hit with bands, and how quickly you can change exercises on supersets.
If you don’t do wrist rolls, I would include them in your workout. They are a very simple but effective exercise that adds significant strength fairly quickly.
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The picture of my hand cupped is extremely similar to that exercise. It put the tension in angles that work similarly. Im missing a hand so i modify stuff
 
gphagan1 said:
Also, not sure what you do for your main workout out, but back when I arm wrestled I always liked a Powerlifting workout for my compound main lifts.
The one I like now is 5-3-1 for your Bench, Deadlift, Squat, and Overhead press. And then put your arm, forearm, wrist, and arm workouts in with your accessory work. And lots of chin-ups, working your way up to doing one arm chins. I did a lot of one arm chin-ups, back in the day, and that increases strength tremendously.
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Actually, if i remember right, i took part of this program and applied it to my current.

I think he used 4 workout days per week. (Two upper body push days (a vertical and a horizontal)) bench and shoulder press focused. With two assist exercises, one being the same angle back exercise as either bench or shoulder press.

Plus two lower body days


Im missing a hand and due to that i need a back day, and i cannot do 2 push days a week otherwise half my back would be like a gorilla and the other a starving Ethiopian.

I literally took the bones of his workout set up and modified it in a way that works for me. I dont use the same 5/3/1 rep scheme at this point. I opted for an ascending weight pattern because ive had great success with that. I plan on using his rep scheme later
 
Joshinator said:
Actually, if i remember right, i took part of this program and applied it to my current.

I think he used 4 workout days per week. (Two upper body push days (a vertical and a horizontal)) bench and shoulder press focused. With two assist exercises, one being the same angle back exercise as either bench or shoulder press.

Plus two lower body days


Im missing a hand and due to that i need a back day, and i cannot do 2 push days a week otherwise half my back would be like a gorilla and the other a starving Ethiopian.

I literally took the bones of his workout set up and modified it in a way that works for me. I dont use the same 5/3/1 rep scheme at this point. I opted for an ascending weight pattern because ive had great success with that. I plan on using his rep scheme later
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Yeah, I actually have never done the complete work out scheme, like it's laid out on websites (there could be several variations going around). I'm not saying it's a bad lay out, but I've allways just took the 5/3/1 system for the main lifts and applied them to my own routines. I like to squat twice a week with the 5/3/1 system for example.
 
Joshinator said:
Actually, if i remember right, i took part of this program and applied it to my current.

I think he used 4 workout days per week. (Two upper body push days (a vertical and a horizontal)) bench and shoulder press focused. With two assist exercises, one being the same angle back exercise as either bench or shoulder press.

Plus two lower body days


Im missing a hand and due to that i need a back day, and i cannot do 2 push days a week otherwise half my back would be like a gorilla and the other a starving Ethiopian.

I literally took the bones of his workout set up and modified it in a way that works for me. I dont use the same 5/3/1 rep scheme at this point. I opted for an ascending weight pattern because ive had great success with that. I plan on using his rep scheme later
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Sorry bro, I didn’t realize you’re missing a hand. A lot of people do take the concepts of 5-3-1 and modify it to suit their needs, like KevanH said. I still use it about once a year for around 4 months doing 5-3-1 on those 4 main lifts incorporated into a power build program.
 
5/3/1 is an excellent template to start with; I’ve seen it work with brand newbies all the way to truly elite lifters. The big thing is figuring out how to tailor it to your needs. Picking the right accessories, doing extra work on lifts that need it, choosing training maxes that make the numbers you’re working with productive to get stronger without being crushing/injuring.

@Joshinator I’d say 2.5 plates isn’t too shabby for missing a hand to press with
 
Hyde said:
5/3/1 is an excellent template to start with; I’ve seen it work with brand newbies all the way to truly elite lifters. The big thing is figuring out how to tailor it to your needs. Picking the right accessories, doing extra work on lifts that need it, choosing training maxes that make the numbers you’re working with productive to get stronger without being crushing/injuring.

@Joshinator I’d say 2.5 plates isn’t too shabby for missing a hand to press with
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Im glad so many people agree about using 5/3/1 as a template. The guy, wendler i believe, said not to do that. I was nervous admitting i violated the golden rule because i knew i was risking getting skinned alive lol. It makes sense to me to use it as a template. Its a good set up
 
Joshinator said:
Im glad so many people agree about using 5/3/1 as a template. The guy, wendler i believe, said not to do that. I was nervous admitting i violated the golden rule because i knew i was risking getting skinned alive lol. It makes sense to me to use it as a template. Its a good set up
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Idk where he said that, but I have read all his books and they’re essentially 5 million ways to tweak the template and advice on trying to make it fit your realistic needs.
 
Joshinator said:
Maybe im thinking of another program
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Yeah Wendler essentially just wanted people to stick to the principles he incorporated into the program ( Progressive loads, accurate percentages of your max, compound exercises for your bench, deadlifts, squats, overhead press, and the importance of the de load week), but was ok to incorporate into what works for you using those principles. Sounds like that’s what your trying to do.
I think he did say in an earlier article, that if you modify it too much, not to claim it’s his version of the program, because if it’s a butchered up version, he didn’t want people to say it didn’t work, claiming the program was flawed. I think now it’s so well known and positively thought of, he doesn’t talk about that anymore.
This is the work out I used, after I turned 50 to get my bench back up over 315. I benched 365 at 55 years old, but eventually injured my shoulder and have been working my way back up over 315.
 
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gphagan1 said:
Yeah Wendler essentially just wanted people to stick to the principles he incorporated into the program ( Progressive loads, accurate percentages of your max, compound exercises for your bench, deadlifts, squats, overhead press, and the importance of the de load week), but was ok to incorporate into what works for you using those principles. Sounds like that’s what your trying to do.
I think he did say in an earlier article, that if you modify it too much, not to claim it’s his version of the program, because if it’s a butchered up version, he didn’t want people to say it didn’t work, claiming the program was flawed. I think now it’s so well known and positively thought of, he doesn’t talk about that anymore.
This is the work out I used, after I turned 50 to get my bench back up over 315. I benched 365 at 55 years old, but eventually injured my shoulder and have been working my way back up over 315.
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Jeebus, 365 at 55 is really something to be proud of!
 
Hyde said:
Jeebus, 365 at 55 is really something to be proud of!
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Thanks bro. The shoulder is doing much better now, so hopefully I can get there again. Man at 57 now though, and everything just takes more time and patience, but I won’t sweat it if I don’t get it again (not worth another injury).🤣
 
gphagan1 said:
Yeah Wendler essentially just wanted people to stick to the principles he incorporated into the program ( Progressive loads, accurate percentages of your max, compound exercises for your bench, deadlifts, squats, overhead press, and the importance of the de load week), but was ok to incorporate into what works for you using those principles. Sounds like that’s what your trying to do.
I think he did say in an earlier article, that if you modify it too much, not to claim it’s his version of the program, because if it’s a butchered up version, he didn’t want people to say it didn’t work, claiming the program was flawed. I think now it’s so well known and positively thought of, he doesn’t talk about that anymore.
This is the work out I used, after I turned 50 to get my bench back up over 315. I benched 365 at 55 years old, but eventually injured my shoulder and have been working my way back up over 315.
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Tsch lol good work. Got any wisdom for us younger people? Things maybe you wish youd known?
 
Man, yeah, wouldn’t be enough room in this thread. lol
But I would say a few things:

Understand the importance of rest and recovery. In the 80s and 90s I would train
2 to 2 1/2 hours a day 6 days a week, and because I didn’t devote as much time to rest and recovery, many times I overtrained, which led to injuries. I got big and strong, but some of the injuries still causes pain today.

Use proven good programs with effective principles in your training like progressive loads, proper form, and rep ranges for your chosen program, choose the proper program for your goals, whether strength, sports, bodybuilding. Don’t try and reinvent the wheel. Do what works, trash the rest. And when you start a program, stick to it to let it work. Have patience.

Understand the importance of eating properly to obtain your goals, whether cutting, bulking or recomp. ( Calories, maintenance, protein, carbs, fats, fasting, clean bulking etc.)

Research everything you put in your body, and choose proper supplements, AAS, and lots of water to reach your goals.
( this is easy now compared to our research back in the day )

Write as much as you can in logs and journals. This helps you remember what works for you so you don’t waste time on what doesn’t.

And finally understand this is a marathon not a sprint to obtain your goals.
 
gphagan1 said:
Man, yeah, wouldn’t be enough room in this thread. lol
But I would say a few things:

Understand the importance of rest and recovery. In the 80s and 90s I would train
2 to 2 1/2 hours a day 6 days a week, and because I didn’t devote as much time to rest and recovery, many times I overtrained, which led to injuries. I got big and strong, but some of the injuries still causes pain today.

Use proven good programs with effective principles in your training like progressive loads, proper form, and rep ranges for your chosen program, choose the proper program for your goals, whether strength, sports, bodybuilding. Don’t try and reinvent the wheel. Do what works, trash the rest. And when you start a program, stick to it to let it work. Have patience.

Understand the importance of eating properly to obtain your goals, whether cutting, bulking or recomp. ( Calories, maintenance, protein, carbs, fats, fasting, clean bulking etc.)

Research everything you put in your body, and choose proper supplements, AAS, and lots of water to reach your goals.
( this is easy now compared to our research back in the day )

Write as much as you can in logs and journals. This helps you remember what works for you so you don’t waste time on what doesn’t.

And finally understand this is a marathon not a sprint to obtain your goals.
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Solid gold
 
gphagan1 said:
Man, yeah, wouldn’t be enough room in this thread. lol
But I would say a few things:

Understand the importance of rest and recovery. In the 80s and 90s I would train
2 to 2 1/2 hours a day 6 days a week, and because I didn’t devote as much time to rest and recovery, many times I overtrained, which led to injuries. I got big and strong, but some of the injuries still causes pain today.

Use proven good programs with effective principles in your training like progressive loads, proper form, and rep ranges for your chosen program, choose the proper program for your goals, whether strength, sports, bodybuilding. Don’t try and reinvent the wheel. Do what works, trash the rest. And when you start a program, stick to it to let it work. Have patience.

Understand the importance of eating properly to obtain your goals, whether cutting, bulking or recomp. ( Calories, maintenance, protein, carbs, fats, fasting, clean bulking etc.)

Research everything you put in your body, and choose proper supplements, AAS, and lots of water to reach your goals.
( this is easy now compared to our research back in the day )

Write as much as you can in logs and journals. This helps you remember what works for you so you don’t waste time on what doesn’t.

And finally understand this is a marathon not a sprint to obtain your goals.
Click to expand...
This should just be pinned to the top of the forums and new members should be forced to read it and answer a brief 5 question quiz before they can post for the first time. :geek:
 
gphagan1 said:
Man, yeah, wouldn’t be enough room in this thread. lol
But I would say a few things:

Understand the importance of rest and recovery. In the 80s and 90s I would train
2 to 2 1/2 hours a day 6 days a week, and because I didn’t devote as much time to rest and recovery, many times I overtrained, which led to injuries. I got big and strong, but some of the injuries still causes pain today.

Use proven good programs with effective principles in your training like progressive loads, proper form, and rep ranges for your chosen program, choose the proper program for your goals, whether strength, sports, bodybuilding. Don’t try and reinvent the wheel. Do what works, trash the rest. And when you start a program, stick to it to let it work. Have patience.

Understand the importance of eating properly to obtain your goals, whether cutting, bulking or recomp. ( Calories, maintenance, protein, carbs, fats, fasting, clean bulking etc.)

Research everything you put in your body, and choose proper supplements, AAS, and lots of water to reach your goals.
( this is easy now compared to our research back in the day )

Write as much as you can in logs and journals. This helps you remember what works for you so you don’t waste time on what doesn’t.

And finally understand this is a marathon not a sprint to obtain your goals.
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Good stuff! Noted.
 
End of week 3.

I dont think im particularly stronger this workout. But im also feeling burnt out. Next week will be a deload week. Its probably better to push through until the adrol is done but im planning on going 8 weeks and im not going to burn myself out that bad. I need a deload.

Machine preacher curls today. Hit 85lbs for 4 reps.

Nothing spectacular… woke up 190 or so. Feeling slightly flabby. Dont care.
 
Joshinator said:
End of week 3.

I dont think im particularly stronger this workout. But im also feeling burnt out. Next week will be a deload week. Its probably better to push through until the adrol is done but im planning on going 8 weeks and im not going to burn myself out that bad. I need a deload.

Machine preacher curls today. Hit 85lbs for 4 reps.

Nothing spectacular… woke up 190 or so. Feeling slightly flabby. Dont care.
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You grow & improve when you rest after sufficient training. Deloading is an important part of managing fatigue debt so you can keep training hard while avoiding injuries.
 
Hyde said:
You grow & improve when you rest after sufficient training. Deloading is an important part of managing fatigue debt so you can keep training hard while avoiding injuries.
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Exactly, when done properly, and timed properly, you come back to your heavy training refreshed and a little stronger. Chipping away at the stone.
 
Is there any significant between taking a week off and taking a deload week? Im tempted to take the week off, but not sure
 
I enjoy a week off from the weights with light band work to keep the blood flowing from time to time. Is it right for me or is it wrong is debatable lol. A week of healing and eating does wonders for a guy though.
 
Joshinator said:
Is there any significant between taking a week off and taking a deload week? Im tempted to take the week off, but not sure
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I would assume you to know which suites you better for a given situation. But what I've learned about deload and off weeks for myself, is that when I take a week completely off, I'm a little 'loose' and not completely at the same performance level the first few days when I continue, that I was before the rest week. But sometimes a week or even two of total rest has it's place, for physical and mental recovery. But that's about once or twice a year for me.

For me the best approach for a 'normal' deload week is to do the same WO's, same excercises using same weights, but cut the volume about half. So for example, if I did bench press 4 x 10 x y lbs and incline DB press 3 x 10 x y lbs on the last chest WO before the deload, then on the deload week I'll do bench press 2 x 10 x y lbs and incline DB press 2 x 10 x y lbs. And so on. This gives my body some room to recover, but also keeps CNS awake and my body ready to continue strong from the get go, after the deload period.

One mistake I've also done in the past is I've taken the deload week as something fun where I can do what ever random excercises and not just go too hard. And that has resulted not so good for recovery, cause' all the random excercises have actually end up being quite challenging for CNS and stuff, since they're new or excercises, that I haven't done in a long time.
 
KvanH said:
I would assume you to know which suites you better for a given situation. But what I've learned about deload and off weeks for myself, is that when I take a week completely off, I'm a little 'loose' and not completely at the same performance level the first few days when I continue, that I was before the rest week. But sometimes a week or even two of total rest has it's place, for physical and mental recovery. But that's about once or twice a year for me.

For me the best approach for a 'normal' deload week is to do the same WO's, same excercises using same weights, but cut the volume about half. So for example, if I did bench press 4 x 10 x y lbs and incline DB press 3 x 10 x y lbs on the last chest WO before the deload, then on the deload week I'll do bench press 2 x 10 x y lbs and incline DB press 2 x 10 x y lbs. And so on. This gives my body some room to recover, but also keeps CNS awake and my body ready to continue strong from the get go, after the deload period.

One mistake I've also done in the past is I've taken the deload week as something fun where I can do what ever random excercises and not just go too hard. And that has resulted not so good for recovery, cause' all the random excercises have actually end up being quite challenging for CNS and stuff, since they're new or excercises, that I haven't done in a long time.
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All of this.

I deload every third week; I am not remotely taking off weeks. I just cut my squat bench & deadlift down to some light & low volume technique work, but everything else stays up.

Only whenever life or health demands it, that is when I would take a week off. Like a family vacation or if something is injured or about to be. Generally shorter trips and work stuff, I find a way to keep training.

Life like this is going to happen when you don’t expect it, so just taking entire weeks off without an obvious reason is a good way to lose extra training weeks per year.
 
Totally agree with all the above. As Hyde said a good practice with a deload, especially if you train heavy, is to incorporate into your program every few weeks the same exercises with lower volume, whether it’s weight or reps.
I enjoy something like the 5/3/1 technique of deload, 3 weeks heavy at 75 to 90 percent (according to rep range) and the 4th week at like 60 percent. Generally you come back feeling stronger.
And taking a week, off when family, vacation or life dictates, but try to limit these (excuses to not workout are easy). And try not to take numerous weeks unless injured, because taking off completely will definitely tax your CNS and could open you more up for injury or illness, when you start back.
 
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If you’re a competitor only take a week OFF if it’s right after a competition, if you’re not a competitor you can do whatever fits your lifestyle, but otherwise it’s a lot you still can train on in a light/deload week.
 
KvanH said:
I would assume you to know which suites you better for a given situation. But what I've learned about deload and off weeks for myself, is that when I take a week completely off, I'm a little 'loose' and not completely at the same performance level the first few days when I continue, that I was before the rest week. But sometimes a week or even two of total rest has it's place, for physical and mental recovery. But that's about once or twice a year for me.

For me the best approach for a 'normal' deload week is to do the same WO's, same excercises using same weights, but cut the volume about half. So for example, if I did bench press 4 x 10 x y lbs and incline DB press 3 x 10 x y lbs on the last chest WO before the deload, then on the deload week I'll do bench press 2 x 10 x y lbs and incline DB press 2 x 10 x y lbs. And so on. This gives my body some room to recover, but also keeps CNS awake and my body ready to continue strong from the get go, after the deload period.

One mistake I've also done in the past is I've taken the deload week as something fun where I can do what ever random excercises and not just go too hard. And that has resulted not so good for recovery, cause' all the random excercises have actually end up being quite challenging for CNS and stuff, since they're new or excercises, that I haven't done in a long time.
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Thanks! Yeah if i was training naturally id take the week off. That works well for me. But ill lean on you guys for how to train enhanced.
 
Deload day went well. Weight felt light. I just did my first superset with reduced volume on the lat pulls, and reduced reps on the heavy incline press. I also only went up to 130lbs (260 total) because i mathed wrong. I meant to hit 140. 130 still felt really light. I think next week will be the PR breaking week.
 
Oh yeah, im 185 today, so -5lbs from a week ago. Water weight. But man im looking lean. I could see how adrol would be good for cutting. Calories will go up to a steady 3500.
 
Morning weight is still hovering at 185 which is -5lbs from a week ago but +5 from before i started. I THINK the loss of water weight is from increasing my anastrazole dose up to 1mg/week this monday because calories have increased w/o changing carbs/salts.

Forearms are looking full/veiny. Im starting to see some growth in my wrist, i can see my ulnar deviators, and pronators putting on mass. Ill take pics to make sure its not just my imagination lol

Im comfortable enough with this compound to bump it up to 50mg. Will do starting monday. Will run 4 or so more weeks. At this rate id expect to hit 195ish by the end, then drop to 190-193ish after i drop it. Im just putting this here to see if i guess correctly.
 
Week 5:

Upped drol dose to 50mg.

Today was incline press day. 140 on each side for 4 reps, same as week 3. No PR. Guess 37.5 mg drol isnt cutting it. Oh well.

Tonight was pronation day. I was hoping to upload some pictures of the exercises. I might upload some later. In short, i worked pronation from different strategic positions based on an arm wrestling match. Including start position, kings move, an some other areas im weak.

I added some isometric pronation exercises that ill continue from here on. I think ill make a station that i can practice with. Ill upload pics if i male it.

It makes more sense to hit my ulnar deviators on pronation day because of the way im training, so from here on ill pair them as such.

Cupping will be hit on supination day
 
Ive been eating between 3500-4000 calories which is 500-1000 surplus. I feel lean and i feel like my body is using the extra food pretty well so im going to keep my food up until i feel otherwise.

Im 189 morning weight, feeling fairly lean. Scale is creeping up.

Workouts feel fantastic. I feel like i can go forever in the gym. No huge strength increases yet. Honestly, pharmacy anavar @50mg on a cut trumps pharmacy anadrol at 37.5mg in a bulk ( in terms of strength). Lets see what 50mg vs 50mg does


I hit a pr in the preacher curl machine. Got 85lbs for 5 reps (+1 rep) and i threw 90lbs on and got 2 complete reps plus a half rep held till failure.

Not bad but im looking forward to the next couple weeks
 
Joshinator said:
Ive been eating between 3500-4000 calories which is 500-1000 surplus. I feel lean and i feel like my body is using the extra food pretty well so im going to keep my food up until i feel otherwise.

Im 189 morning weight, feeling fairly lean. Scale is creeping up.

Workouts feel fantastic. I feel like i can go forever in the gym. No huge strength increases yet. Honestly, pharmacy anavar @50mg on a cut trumps pharmacy anadrol at 37.5mg in a bulk ( in terms of strength). Lets see what 50mg vs 50mg does


I hit a pr in the preacher curl machine. Got 85lbs for 5 reps (+1 rep) and i threw 90lbs on and got 2 complete reps plus a half rep held till failure.

Not bad but im looking forward to the next couple weeks
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Is that 1 armed? I started to do those as well, I like them better with 1 than 2 actually.
 
gphagan1 said:
Yeah, I also like one handed, because you can supinate at the top and get a really good squeeze.
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And pronate at the bottom PLUS the resistance is pretty even through the whole range of motion. It might even be heavier at the top which is far superior to a DB which does the opposite. I want to switch to hammer curls but the machine isnt built for that
 
Week 6:

PR in machine incline press. I got 280 for 5 reps, then i put 290 on and felt like my injured arm was about to snap. I picked up the weight and it felt light enough but i was feeling lightning bolts in my injured arm so i put it down. I tried again after adjusting my prosthesis and got 2 reps. But i was scared to push hard so i put it down.

I think it was just the pressure of the weight pressing down on my arm, but most of my tricep is disconnected so im not chancing it. I can add reps rather than weight if need be.

Im using bpc 400mcg after my workouts so im hoping my tendons can keep up.


I dont feel like i look too different. A little bulkier. But i suppose thats probably me. I typically need about 20lbs to really notice a difference.
 
Joshinator said:
Week 6:

PR in machine incline press. I got 280 for 5 reps, then i put 290 on and felt like my injured arm was about to snap. I picked up the weight and it felt light enough but i was feeling lightning bolts in my injured arm so i put it down. I tried again after adjusting my prosthesis and got 2 reps. But i was scared to push hard so i put it down.

I think it was just the pressure of the weight pressing down on my arm, but most of my tricep is disconnected so im not chancing it. I can add reps rather than weight if need be.

Im using bpc 400mcg after my workouts so im hoping my tendons can keep up.


I dont feel like i look too different. A little bulkier. But i suppose thats probably me. I typically need about 20lbs to really notice a difference.
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Yeah man, sometimes you just have to back off to lift another day. I see your already using BPC 157, man I love that stuff, game changer.
 
gphagan1 said:
Yeah man, sometimes you just have to back off to lift another day. I see your already using BPC 157, man I love that stuff, game changer.
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For real. I just had knee surgery and every time i use an injection of bpc my knee feels better the next day.
 
Got 90 for 3 reps and 85 for 5 reps on preacher curl machine, one handed. I think thats the same as last week. I didnt eat for the last couple days but my weight is still 190. I suppose i lifted fairly well considering the down days

Its weird. I eat 4000 calories i weigh 190. I eat no food i weigh 190. Its like i get little water retention from this stuff. Naturally i wouldve dropped some lbs of water the last couple days from not eating (stomach bug). But on adrol I guess not.
 
Joshinator said:
Got 90 for 3 reps and 85 for 5 reps on preacher curl machine, one handed. I think thats the same as last week. I didnt eat for the last couple days but my weight is still 190. I suppose i lifted fairly well considering the down days

Its weird. I eat 4000 calories i weigh 190. I eat no food i weigh 190. Its like i get little water retention from this stuff. Naturally i wouldve dropped some lbs of water the last couple days from not eating (stomach bug). But on adrol I guess not.
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Good job! It’s fun to read about a little different training style that we’re not used to, you made me start doing one armed preacher curls on the regular and I almost never do arm training otherwise, haha.
 
I think the body is generally equipped to deal with very temporary extreme fluctuations; it really wants to stay at homeostasis so one day of lower or higher cals usually isn’t sufficient to gain or lose actual tissue anywhere. It’s about the sum of the signaling you’re sending to see the changes.

So say you add 30 min fasted cardio every single morning for 2 months, while in a caloric surplus daily. You really will be losing some stored bodyfat over that time while still building new muscle tissue overall, but if you just fast for one single entire day you’re not going to change meaningfully at all besides temporary water fluctuations.
 
Hyde said:
I think the body is generally equipped to deal with very temporary extreme fluctuations; it really wants to stay at homeostasis so one day of lower or higher cals usually isn’t sufficient to gain or lose actual tissue anywhere. It’s about the sum of the signaling you’re sending to see the changes.

So say you add 30 min fasted cardio every single morning for 2 months, while in a caloric surplus daily. You really will be losing some stored bodyfat over that time while still building new muscle tissue overall, but if you just fast for one single entire day you’re not going to change meaningfully at all besides temporary water fluctuations.
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Right totally agree. i was just talking about my bodies natural tendency to let go of water when i fast. And i was pointing out that i have less water fluctuation on adrol.
 
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