[mperk]

Originally Posted by KM

Well, when training for in regards of the sacromere you're not allowing your muscle to completely recover after a set. Where as in myofibril hypertrophy you're going heavy, allowing the muscle to recover after a set. Think less exercises and more rest periods and work to rest ratio. So on upper body day A) you will focus on myofibril horizontal, verticle sacro. Upper body B) myofibril vertical, horizontal sacro.

Delts and Lats are vertical; over head presses and lat pulldowns are from your head (or overhead) and down to your chest. Chest and traps are horizontal; focusing on pushing/bring weight away/towards from your body; chest presses, rows, etc.

So we are mainly focusing on agonist antagonist which is when one muscle contracts, another is expanding.

Great explanation - thanks - so it doesn't really have to do with heavy vs light altho I bet you could go heavier with M. So in summary - the idea is that you pair those and the muscle grows bigger faster? or would you just do that for 4 weeks or so to shake things up and get past a plateau?

Any way Thanks for the info I'll give it a try!

[KM]

Originally Posted by mperk

Great explanation - thanks - so it doesn't really have to do with heavy vs light altho I bet you could go heavier with M. So in summary - the idea is that you pair those and the muscle grows bigger faster? or would you just do that for 4 weeks or so to shake things up and get past a plateau?

Any way Thanks for the info I'll give it a try!

Right on. The rest intervals and sets/reps for myofibril growth allows you to push heavier weight, causing more load on the muscles. Resulting in myofibril enlargement and multiplication. Basically what the split is doing, in short, is allowing the two types of hypertrophy to tale place where as in the common splits, one type is taking place. While the one is taking place, the other one will begin muscle atrophy.

Basically it's emphasizing that both types of muscle girth will take place, when at most times it does not. I'm currently not plateauing right now, but I will switch up exercises every 3-6 weeks, or, until I plateau.

Hope that made sense..

[ZiR RED]

Originally Posted by mperk

Great explanation - thanks - so it doesn't really have to do with heavy vs light altho I bet you could go heavier with M. So in summary - the idea is that you pair those and the muscle grows bigger faster? or would you just do that for 4 weeks or so to shake things up and get past a plateau?

Any way Thanks for the info I'll give it a try!

Thats the problem with linear periodization and most common splits.

As you increase one aspect of strength and size, the others are ignored and atrophy. And vice versa come the next mesocycle.

It takes far less work to cause an increase that it does to maintain. A few sets a few times a week will maintain while multiple sets are needed to see an increase.

Br

[KM]

Hello

It seems my log has slowed down a bit, oh well. I've been real busy to be honest haven't had the time to sit down and update. Along with some other issues. This is FRIDAY'S log. Not today's.

Well my back is extremely soar? No clue why. All of these movements are a shock to my body. But it looks like I got smaller? I have no idea. I'm really worried about overtraining on this split and it seems likely to happen.

What do you guys think?

Meal plan for Friday
Meal count- 6
Water intake- 1.5gal
Macrototals-
Protein: 163g
Carbs: 349
Fat: 77g
Calories: 3280

Meal 1: 4 eggs, 2 egg whites, 1 cup of oates, 3 slices pineapple, 1 cup of peaches, 20g whey.
Meal 2: Chicken caesar wrap; 6 slices chicken, 2 tomatoes, cabbage. 1 banana, 1 high carb/protein yogurt.
Meal 3: 11 oz Roast beef, 4 slices whole wheat, 1 cup brown rice, 1 cup of milk.
--Train--
Meal 4: 4 slices turkey, 20g whey, 3 tablespoons of honey, 1 apple, .5 pear, 1 tablespoon olive oil.
Meal 5: 8 oz chicken, 1 cup hot apples, 2 cups of potatoes, 2 tablespoons of peanut butter.
Meal 6: 33g gainer, 1.5 cups of walnuts, 2/3 cup of almonds, 1 teaspoon of olive oil.

NOTE: Didn't eat too large, but ate proportional. Was really full for the majority of the day. Focused on keeping my intake more strict; protein, fats, carbs. Workout was pretty strenuous...

Training: Lower Body: Core sarcoplasmic, limbs myofibril.

Back Squats: 4x8-10 (30-90 second rest intervals)
185 x 10 (90 sec rest)
195 x 10 (70 sec rest)
210 x 9

Stiff-Leg Deadlift: 3x6-8 (2-3 minute rest intervals)
155 x 8 (2 min rest)
175 x 8 (3 min rest)
180 x 8

Trap Bar Deadlift: 4x8-10 (30-90 second rest intervals)
145 x 10 (50 sec rest)
155 x 9 (60 sec rest)
165 x 9 (60 sec rest)
165 x 9

Leg Extensions: 3x6-8 (2-3 minute rest intervals)
80 x 8 (3 min rest)
95 x 8 (3 min rest)
95 x 8

Prone Leg Curls: 3x6-8 (2-3 rest intervals)
100 x 8 (3 min rest)
110 x 8 (2.5 min rest)
110 x 7

Calf Press: 3x5-7 (2-3 rest intervals)
225 x 7 (2 min rest)
240 x 6 (3 min rest)
345 x 5

Machine Crunch: 4-8x12 (30-90 sec rest intervals)
70 x 12 (60 sec rest)
90 x 12 (30 sec rest)
90 x 12 (70 sec rest)
110 x 10

NOTE: Felt great today. Weird though, my back is soooooo sore. Never been this sore, my legs are also pretty sore. It's weird because on my deadlifts I really emphasized the leg movements apposed from the back. Also, my entire back is sore, besides my lower back? WTF lol. Great workout, this is some shock to my body lemme tell ya.

Posing Training: OFF I have a social life lol

Thanks for reading all!



Kev

[mr_bhana]

Your eating loads but again the volume in your WO its quite high. you might need another break. i see that you have now started training abs!!! and thrwon in trap bar deads. i wish my guy had a trap bar lol. how are they? better than normal deads? harder or easier to perform?

[<3Frosty]

My lower back seemed to be begging me to quit by the time i got to the last deads exercise. I dunno though, maybe the system shock is good because i didnt really train my lower body all that heavy. My back feels fine right now, maybe just a little sore, but my legs are feeling it, specifically my hammys again. Im going to continue with this split for sure though, soreness doesnt scare me when its with a muscle i didnt train very hard to begin with.

[KM]

Originally Posted by mr_bhana

Your eating loads but again the volume in your WO its quite high. you might need another break. i see that you have now started training abs!!! and thrwon in trap bar deads. i wish my guy had a trap bar lol. how are they? better than normal deads? harder or easier to perform?

Yeah :) Gotta work on my core soon, so I started now. I'm getting a shredded 6 pack right now it's been 2 ab workouts. Trap bar deads are tough, but they don't feel the same as barbell deads. This is focusing more on hip/glute work as barbells are focusing more on hams, lower back and moderate quads.

[KM]

Originally Posted by <3Frosty

My lower back seemed to be begging me to quit by the time i got to the last deads exercise. I dunno though, maybe the system shock is good because i didnt really train my lower body all that heavy. My back feels fine right now, maybe just a little sore, but my legs are feeling it, specifically my hammys again. Im going to continue with this split for sure though, soreness doesnt scare me when its with a muscle i didnt train very hard to begin with.

Soreness scares me. I'm not sure if I'm training today yet because my back is super sore. I probably won't unfortunately.

[<3Frosty]

Originally Posted by KM

Soreness scares me. I'm not sure if I'm training today yet because my back is super sore. I probably won't unfortunately.

Its your upper back too though? Because lower back soreness would probably occur normally when people go with two deadlifting movements and SQUATS in the same day, especially at the volume we pushed. I lifted more weight then you did, yet my only sore spot on my back is really the lower back, and its not sore enough to scare me away from training upper body if i do decide to go ahead and workout today (Selection sunday, and im not even in my college town yet... ).


To be honest, i thought you might have outpaced me, but i think peak test levels are around 18-19 years old, and then continue steadily for a bit to the early 20s. I dunno, my nutrition certainly is not as good as yours.