Ask Sam1976

[Ares]

You only have to manipulate one variable at a time in a workout. While coming up with an entire new workout routine every 4-6 weeks (thats about how long it takes your body to accommodate), you only need to truly change one variable. The variables being Time, Intensity, Weight, Reps, Sets, Incline, Run speed, etc. I'm sure you get where i'm going. Just adding weight to your routine is going to throw your bodies adaptation off. Now i'm sure sam has more knowledge than i do in Bodybuilding, i've been training people for quite some time. The flaw that people make is that they choose too many variables at once to manipulate, and instead of making greater strides, they find themselves back at square one, learning exercises all over.

Put it this way, if you can talk to someone as you are working out, you need to manipulate variables. Make your workout hard, no matter what it is. If it's cardio you are worried about, use incline, or use more resistance, or change the intensity of the time you do your cardio. Changing a variable in your workout will help you see more results. Its that easy. Challenge your body, and keep growing my friend.

Thanks sager great post. I guess I just don't want to stall out especially while running this stuff. I try and just make sure I get a 45 min hard workout weights or cardio. So far with just the t3 (didnt start the clen or e hcl yet) I have noticed a big difference.I also am trying to vary my cals and where I get them from day to day because I am trying to eat mostly protein to conserve muscle.

[sagerboy87]

You only have to manipulate one variable at a time in a workout. While coming up with an entire new workout routine every 4-6 weeks (thats about how long it takes your body to accommodate), you only need to truly change one variable. The variables being Time, Intensity, Weight, Reps, Sets, Incline, Run speed, etc. I'm sure you get where i'm going. Just adding weight to your routine is going to throw your bodies adaptation off. Now i'm sure sam has more knowledge than i do in Bodybuilding, i've been training people for quite some time. The flaw that people make is that they choose too many variables at once to manipulate, and instead of making greater strides, they find themselves back at square one, learning exercises all over.

Put it this way, if you can talk to someone as you are working out, you need to manipulate variables. Make your workout hard, no matter what it is. If it's cardio you are worried about, use incline, or use more resistance, or change the intensity of the time you do your cardio. Changing a variable in your workout will help you see more results. Its that easy. Challenge your body, and keep growing my friend.

[Ares]

Alright sam i know your competition is coming up and you have put in a lot of hard work and I wish you luck. My question for you is you normally switch up your weight routines every two or three weeks but what about your cardio workouts? I mean I try and do the elliptical, walking, rowing, biking, and I try and mix it up. By mixing and matching these (plus adding in swimming soon) is that going to stay effective for 6 more weeks? Im on a t3/clen/ephedrine hcl cycle and doing cardio in the am and lifting in the pm. Should I switch that up too? Thanks Sam

[Anabolic_III]

if your concern is with liver issues, you should stay away from orals to begin with bro...or dramatically limit their use. ideally, your cycle should be based around test. start with somewhere around 375mg to 500mg ED long acting test for 10-12 wks. you'll see a lot better gains than 4 wks of dbol and your liver will be in much better shape. THEN, if you want to use dbol, add it to your test cycle. using it addition, you'll be able to dramatically reduce the dbol dose and still get a good effect. instead of 40mg, add 20-25mg to your test cycle and you'll be golden.

you can take a product like milk thistle to help your liver. there are also other products out there that would be of benefit. they will help, but they aren't game changers. if you take enough 17aa steroids, with or without liver protection, you'll still have liver issues to contend with

Thank you Sam! I just wanted to take the dbol for about 2-3weeks when I first inject, until my tren and sust kick in.

[sam1976]

if your concern is with liver issues, you should stay away from orals to begin with bro...or dramatically limit their use. ideally, your cycle should be based around test. start with somewhere around 375mg to 500mg ED long acting test for 10-12 wks. you'll see a lot better gains than 4 wks of dbol and your liver will be in much better shape. THEN, if you want to use dbol, add it to your test cycle. using it addition, you'll be able to dramatically reduce the dbol dose and still get a good effect. instead of 40mg, add 20-25mg to your test cycle and you'll be golden.

you can take a product like milk thistle to help your liver. there are also other products out there that would be of benefit. they will help, but they aren't game changers. if you take enough 17aa steroids, with or without liver protection, you'll still have liver issues to contend with

Hi Sam,
I am about to start my new cycle and I was a little concerned about my liver. My last cycle elevated my liver enzyme values and I had to wait about 5 months for them to return back to normal. I did not use any liver support and I was dealing with some very toxic orals (NOT smart). For my new cycle, I am going to jump start with dbol for 4 weeks at 30-40mgs ED. What liver products would you suggest for during and after my cycle. I know about a lot of products but I just want to know which ones work best.
Thank you!!

[sam1976]

a little dbol as a kick start should be fine. you'll see a little synergy in the last couple wks of dbol, but you should be fine. since dbol highly aromitizes to estrogen, you may find that you need more adex while on the dbol and test, then after the dbol runs out.

No worries man. And as to speeding up recovery, the gear is going to aid a lot in recovery time, correct? So going back to my split will reap more benefits. And i get your post now. The reason you keep the same regimen is because the enhanced recovery is there, but because you are going to have so much more of a crazy workout, you will need the added recovery. Got it.

Also man, i'm going to do the Cycle you said to do for a beginners cycle. 500 test e a week, .5 arimadex eod or e3d, then week 14 i'm gonna do nolva at 40/20/20/10. I'm thinking of doing dbol for the first 5 weeks til the test kicks in, do you think i would only see dbol effects the first 5 weeks? Or am i going to see a synergistic blend of the two? I def agree with your post about only adding 1 compound at a time to see its effects on your body though, and if that's the case, i'll only run test. But if it will be safe to do both for the first, then i might do that so as to reap the most rewards from my work. I want to get a blood screening before my cycle, during and after so i know what effects the cycle has on me as well.

[Anabolic_III]

Hi Sam,
I am about to start my new cycle and I was a little concerned about my liver. My last cycle elevated my liver enzyme values and I had to wait about 5 months for them to return back to normal. I did not use any liver support and I was dealing with some very toxic orals (NOT smart). For my new cycle, I am going to jump start with dbol for 4 weeks at 30-40mgs ED. What liver products would you suggest for during and after my cycle. I know about a lot of products but I just want to know which ones work best.
Thank you!!

[sagerboy87]

No worries man. And as to speeding up recovery, the gear is going to aid a lot in recovery time, correct? So going back to my split will reap more benefits. And i get your post now. The reason you keep the same regimen is because the enhanced recovery is there, but because you are going to have so much more of a crazy workout, you will need the added recovery. Got it.

Also man, i'm going to do the Cycle you said to do for a beginners cycle. 500 test e a week, .5 arimadex eod or e3d, then week 14 i'm gonna do nolva at 40/20/20/10. I'm thinking of doing dbol for the first 5 weeks til the test kicks in, do you think i would only see dbol effects the first 5 weeks? Or am i going to see a synergistic blend of the two? I def agree with your post about only adding 1 compound at a time to see its effects on your body though, and if that's the case, i'll only run test. But if it will be safe to do both for the first, then i might do that so as to reap the most rewards from my work. I want to get a blood screening before my cycle, during and after so i know what effects the cycle has on me as well.

[sam1976]

hey bro, good stuff. forgive me if i often assume that our members are newer at training. many times, this is the case, so when you said you do full body workouts 3 times a wk...well i think you can see where i'm going.

my main point though, is do what you'd normally do. yes, gear will help your recovery, but it'll also help you lift harder, so you'll need the sped up recovery just to break even!! when you come off, continue to train hard to hold the gains you've made. if you feel that you NEED a break after your cycle, at least wait until you've gotten a few wks past PCT

Thats funny that you say that about the total body routine. I'm a personal trainer up in NY, and i was conversing one day with one of my coworkers about the benefits and drawbacks of both splits and full body workouts. He convinced me to go back to a full body for a while. Keep in mind, i've been doing splits for the past almost 3 years. I was recently on a two day split, one of Arnold's famous 2 day splits. i did it for about 8 weeks, and i dropped down to 12% body fat again. When i started this full body, i noticed almost an instant increase in body fat. I was blown away. Obviously it was most likely due to no change in diet. Me still eating as if i were doing a 2 day split, 6 days a week.

that being said, when i go on gear, i'm def going back to my 2 day split, I absolutely love it.

Here is the Split, just for some stuff to talk about. This is arnold stuff right here

Mon/Wed/Fri
Morning
Barbell Bench Press (stripping last two sets) 4 x 10,8,6,4
Barbell Incline Press 4 x 10,8,6,4
Dumbbell Fly 3 x 10,8,6
Parallel Bar Dips 3 x 15, 10, 8
Pullovers 3 x 15
chin ups 4 x 10 minimum
Close Grip Chins 4 x 10
T bar rows 4 x 15,12,8,6
Bent over BB Row 4 x 8-12
Crunches 3 x 25
Bent over Twists 100 reps each side
Night
Donkey Calf Raises
Standing Calf Raises
Squats 5 x 20, 10, 8, 6 4
Front Squat 4 x 10,8,6,4
Hack Squat 3 x 10
Leg Curls 4 x 20,10,8,6
Standing Leg Curls 4 x 10
Straight leg deadlift 3 x 10
maching crunches 3 x 25
crunches 50

Tues/Thurs/Sat
Behind the neck bb press 5 x 15,10,8,8,6
lateral raises 4 x 8
bent over db laterals 4 x 8
db shrugs 3 x 10
standing bb curls 5 x 15,10,8,6,4
incline db curls 4 x 8
concentration curls 3 x 8
lying tricep extention 4 x 15,10,8,6
tricep cable pressdown 3 x 8
one arm tricep extension 3 x 10
reverse crunches 4 x 25
bb wrist curls 4 x 10
reverse wrist curls 3 x 10
seated calf raises 4 x 10
seated twists 100 reps each side
vertical bench crunches 4 x 25


yea, going from this back to a full body.....prolly a mistake, lmao.

Input pls

[sagerboy87]

Thats funny that you say that about the total body routine. I'm a personal trainer up in NY, and i was conversing one day with one of my coworkers about the benefits and drawbacks of both splits and full body workouts. He convinced me to go back to a full body for a while. Keep in mind, i've been doing splits for the past almost 3 years. I was recently on a two day split, one of Arnold's famous 2 day splits. i did it for about 8 weeks, and i dropped down to 12% body fat again. When i started this full body, i noticed almost an instant increase in body fat. I was blown away. Obviously it was most likely due to no change in diet. Me still eating as if i were doing a 2 day split, 6 days a week.

that being said, when i go on gear, i'm def going back to my 2 day split, I absolutely love it.

Here is the Split, just for some stuff to talk about. This is arnold stuff right here

Mon/Wed/Fri
Morning
Barbell Bench Press (stripping last two sets) 4 x 10,8,6,4
Barbell Incline Press 4 x 10,8,6,4
Dumbbell Fly 3 x 10,8,6
Parallel Bar Dips 3 x 15, 10, 8
Pullovers 3 x 15
chin ups 4 x 10 minimum
Close Grip Chins 4 x 10
T bar rows 4 x 15,12,8,6
Bent over BB Row 4 x 8-12
Crunches 3 x 25
Bent over Twists 100 reps each side
Night
Donkey Calf Raises
Standing Calf Raises
Squats 5 x 20, 10, 8, 6 4
Front Squat 4 x 10,8,6,4
Hack Squat 3 x 10
Leg Curls 4 x 20,10,8,6
Standing Leg Curls 4 x 10
Straight leg deadlift 3 x 10
maching crunches 3 x 25
crunches 50

Tues/Thurs/Sat
Behind the neck bb press 5 x 15,10,8,8,6
lateral raises 4 x 8
bent over db laterals 4 x 8
db shrugs 3 x 10
standing bb curls 5 x 15,10,8,6,4
incline db curls 4 x 8
concentration curls 3 x 8
lying tricep extention 4 x 15,10,8,6
tricep cable pressdown 3 x 8
one arm tricep extension 3 x 10
reverse crunches 4 x 25
bb wrist curls 4 x 10
reverse wrist curls 3 x 10
seated calf raises 4 x 10
seated twists 100 reps each side
vertical bench crunches 4 x 25


yea, going from this back to a full body.....prolly a mistake, lmao.

Input pls

[sam1976]

Ok. So i figure i'll run the beginner cycle you suggested in the 2nd post in this thread. My question is more about the Workout regimen on gear. I currently do a full body 3 times a week, and cardio 3 times a week. What should i increase/decrease when on gear?

i suggest that you do the same workout on gear as you do when you're off gear. that being said, i would suggest that you do more than a 3 time a wk full body workout. this is an ok training program for a beginner but if you're an intermediate to advanced lifter, gear or no gear, you probably aren't able to get the full potential out of your body with a full body routine.

i'd suggest you hit each body part 1 time a wk, split into 5 training days. each body part gets 4 exercises for 4 sets. a good split to start on would be
1.chest
2. back
3. legs
4. shoulders/traps
5. arms
6. off
7.off

start with big compound movements then work down to isolation movements. for instance, on leg day, start with squats. warm up. then do 4 working sets, then leg press, 4 working sets, then extentions, 4 sets, hamstring curls, 4 sets

on or off gear, work hard...as hard as you can. remember that when you come back off, if you dont struggle and fight to keep lifting heavy, you will lose your gains. let me know if any of this training doesnt make sense or if you have more specific questions

[sam1976]

hey bro, i've been thinking about your post here since i read it a few days back. i did some reading up on paresthesia. as i thought it might seem, it sounds like there is pressure being put on certain nerves. i think i may have experienced this, in a very mild sense, at different points that i've put on a lot of weight, quickly. i wonder if water control using an AI would reduce this issue?? it certainly wouldnt hurt to go see a Dr who might be able to pin point exactly whats happening. in fact, that would probably be the most responsible thing to do. if you can find a good MD in your area who understands what we do, he/she might have more experience with this. sorry i can't be of more help though. this is a pretty unique situation. pls let us know how things go.

hey Sam, I recently my second cycle you recommended (500 Test E E/W, 50 mgs Var for last 6 weeks) - My first cycle went great with almost no side effects, the only thing I remember is when I was coming off the test (cant remember if it happened as I started) I had a feeling of 'pins and needles' (or like tiny electricity) almost like numbness in my skin, mostly hands when I would rub them against my skin. I researched and this is a rare side effect but it has happened to people 'general paresthesia' The thing is this...I'm on my 3rd week of this cycle and I'm having this side effect again, when I just started the cycle I received news a family member was in the hospital...I was a week there (no gym) when I finally got home (everything turned out to be ok) I couldn't sleep much, I had a moment where all my muscles started twitching, and my face was flush red...I checked my blood pressure, its good...I think my body is just getting accustomed and I am definitely stressed and anxious over all this. I've considered aborting the cycle, and after 2 1/2 weeks I think PCT wont even be an issue. I think its wise to go get blood work done for my peace of mind but when I do, should I tell them of my testosterone levels? Have you ever had paresthesia (http://www.livestrong.com/article/46...tosterone-use/) as your body adjusts to the test? What do you think, should I abort the cycle or go get blood work done (should I do it now, or wait 2 more weeks since I just started) and decide there?

Thanks for your input, you've always given great advice in this forum.

[sagerboy87]

Workout Regimen on Gear

Ok. So i figure i'll run the beginner cycle you suggested in the 2nd post in this thread. My question is more about the Workout regimen on gear. I currently do a full body 3 times a week, and cardio 3 times a week. What should i increase/decrease when on gear?

[dolce4]

hey Sam, I recently my second cycle you recommended (500 Test E E/W, 50 mgs Var for last 6 weeks) - My first cycle went great with almost no side effects, the only thing I remember is when I was coming off the test (cant remember if it happened as I started) I had a feeling of 'pins and needles' (or like tiny electricity) almost like numbness in my skin, mostly hands when I would rub them against my skin. I researched and this is a rare side effect but it has happened to people 'general paresthesia' The thing is this...I'm on my 3rd week of this cycle and I'm having this side effect again, when I just started the cycle I received news a family member was in the hospital...I was a week there (no gym) when I finally got home (everything turned out to be ok) I couldn't sleep much, I had a moment where all my muscles started twitching, and my face was flush red...I checked my blood pressure, its good...I think my body is just getting accustomed and I am definitely stressed and anxious over all this. I've considered aborting the cycle, and after 2 1/2 weeks I think PCT wont even be an issue. I think its wise to go get blood work done for my peace of mind but when I do, should I tell them of my testosterone levels? Have you ever had paresthesia (http://www.livestrong.com/article/46...tosterone-use/) as your body adjusts to the test? What do you think, should I abort the cycle or go get blood work done (should I do it now, or wait 2 more weeks since I just started) and decide there?

Thanks for your input, you've always given great advice in this forum.

[sam1976]

if that training program is working for you, more power to you. there is more than one way to skin a cat i use a traditional 1 body part a day split, normally 5 days a wk. chest, back, legs, shoulders, arms. i do 12 working sets total for each part, usually split between 4 different exercises, 4 sets per exercise. i change the exercise order up each week and move the rep range depending on how my body feels that day.if i cant lift as heavy, i'll get more reps. if i can go heavy that day, i take advantage of it.

as far as clen and t3 go, the difference they make is minor compared to the drastic effect diet has. i'd say clen/t3/gh/eca and any other drugs i may consider using for fat loss, is maybe responsible for getting me 5% closer to my goals than just diet alone. keep in mind too that "bloat" has nothing to do with fat or fat loss, so clen and or t3 wont do anything to help with that. YES, adex! you hit the nail on the head. with your cycle, you shouldnt need much adex. keep the dosing low to moderate as to not effect your gains by suppressing too much estrogen. somewhere in the realm of .25mg E3Dat least to .5mg EOD at most. everyone responds differently. best of luck bro

thanks for the input first of all Sam... second from what you've said i think i'm just gonna cut out clen and t3 and possibly save them for later on down the road unless something drastic happens during the cycle where i bloat but i don't see that happening with t-bol and can control it with the arimidex.. 400 g's of protein is the goal, maybe even a little higher depending on my weight at the beginning of the cycle. currently my lift schedule looks like this:

mon: heavy upper body (bench, military, bent over rows, and lat pulls) for 3-5 reps x 4 sets tues: heavy legs (squats, seated calf raises and dead lifts) 4 sext x 3-5 reps wed: cardio either stairmaster on "fat burn" mode or treadmill for 30 mins highest incline around 3-3.3 speed Thurs: light chest/back (bench, incline db, decline flyes, bent over rows, lat pulls and straight arm pull down) 3 sets x 8-12 reps Fri: light shoulders and arms (military, upright rows, shrugs and bent over cable rows/ barbell curls, d/b hammer and cable curls/ skull crushers, overhead d/b and one arm cable push down) 3 sets x 8-12 reps Sat: light legs (squats, seated calf raises and romanian deadlifts) 3 sets x 8-12 reps Sun: off so i'll probably try and incorporate something different to keep the body guessing.. as far as cardio do you switch it up a lot or keep it the same?

i've seen a few of your pics and you look great by the way! haha i almost wish it was possible to go the entire time without a mirror or anything so i could see the potential progress, but i'll make sure to take photos throughout and log the whole thing. thanks for the help bud appreciate it a lot!