Do you sometimes use energy enhancing supplements?
Yes
Which supplements do you take? When do you take them?
I will use an arginine based supplement that I've tweaked preworkout to give me energy. Arginine and nitric oxide pumps are irrelevant to hypertrophy.
- Updated Dec 29, 2008 9:09am
Do you sometimes use fat burning supplements?
Yes
Which fat burner is your favorite?
yohimbine hcl and beta-2 agonists if i'm feeling daring. Also VPX Meltdown
- Updated Dec 29, 2008 9:03am
How many reps per set do you usually do? Why?
I ALWAYS use progressive overload!
I've experimented with total body workouts that loaded the muscles 3-4 times every 8-10 days (HST, etc.) I’m certain that it beats a once every 5-7 days split. I tend to hit each body part every 48-72 hours and spread the volume out over the week.
My set and rep scheme depends on what stage I'm in. For hyperetrophy I tend to use loads with 6-8 reps to near failure for a total of 4-5 sets. Since I hit each body part 3 times over 6-7 days this breaks the volume up over the week and maintains protein synthesis over the week. I know many people have gotten much bigger than me loading a muscle with 12 or more sets once every 5-7 days but a majority of the research indicates that this may not be optimal for hypertrophy.
I will do very high rep/short rest sets for depletion on cut weeks but will always use a couple of sets of heavy loads to maintain muscle mass. Research and anecdotal evidence shows that volume can be cut back significantly so long as intensity (weight and speed of concentric and eccentric lifts, NOT perceived intensity)is maintained. It's foolish to switch to high rep training to cut up without specific dietary accompaniment to deplete glycogen AND heavy loads to maintain muscle mass. I learned this the hard way in college, haha.I ALWAYS use progressive overload!
I've experimented with total body workouts that loaded the muscles 3-4 times every 8-10 days (HST, etc.) I’m certain that it beats a once every 5-7 days split. I t...more
- Updated Dec 29, 2008 9:01am
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