Post Cycle Training
I am getting ready for clomid in 10 days. While on Clomid for approx 3 weeks, how do i alter my training? for instance, when I do legs, i do HEAVY presses and heavy squats..do i cut the presses and do only a couple of heavy squats??
This was answered just recently in another thread. You basically want to reduce volume, possibly add extra rest days, and definitely keep loads constant or slightly increasing until HPTA is normalized.
Exercise at 80% of 1rm and above has been shown to cause greater endo hormone response than exercise below 80%.
Keep it heavy.
I'll try and find the study.
The study also found no differance between the hormone response caused by 80% lifts and 100% lifts.
The only differance between 80% and 100% was the CPK levels. The 100% group was able to recover quicker.
A few sets of 1rm's might help as well.
The main point is that your muscles are conditioned to a specific load at the point you go off. Lifting lighter loads would cause a regression without the support of any androgen (at least until endo T is back online). So if you ended the cycle lifting an 8RM load, you could keep this load and lower the reps to e.g. 5 (as you probably need to anyways due to loss of fluid, CNS stimulation etc etc). If possible, try to increase the load a little further during the recovery period as well, but I don't encourage hitting a 1RM as that may put too much stress on the CNS at a point where you are somewhat "vulnerable".
If possible, try to increase the load a little further during the recovery period as well, but I don't encourage hitting a 1RM as that may put too much stress on the CNS at a point where you are somewhat "vulnerable".
Good point. 1rm's are primarilly neurological training, which could be difficult in a hpta depressed state.
85-90% 1rm is probably the best bet.
sets of 3-5...
i know this sounds stupid, what is RM?
RM = Rep Max. So your 1RM is the maximum load you can lift for 1 rep.
All muscle fibers are recruited at around 85% of 1RM (a load you can lift for about 5 reps). Loads lifted heavier than that rely more and more on neurological mechanisms to increase the tension in the muscle (rate coding, synchronization - where your muscles 'shake' etc). So a 1RM would demand the most from your CNS (central nervous system - responsible for sending the electrical impulses that contracts the muscle). So would going to failure. CNS fatigue is almost unrelated to muscular fatigue, so lifting 1-3RMs ("neurological" training) stress the CNS excessively while they don't require much metabolic work.
Other forms of neurological training involves speed training a la WSB, where lighter loads (60-70% of 1RM) are lifted explosively for multiple sets of 2-3 reps - often with elastic bands tied to the bar to accommodate leverage.
And that was the short explanation...
bro reduce the volume of your lifts ....
" I LIVE THE LIFE I DO BECAUSE TO MANY PEOPLE ARE AFRAID TO "
" Where The Big Dogs Play "
sets of 3-5 Even that is primarily neurological.. I would say to stick between 6-8 and stick to compound movements. The greater the CNS stimulation, the greater the GH and Testosterone response.
Even that is primarily neurological.. I would say to stick between 6-8 and stick to compound movements. The greater the CNS stimulation, the greater the GH and Testosterone response.
If your admiting that the greater the CNS stimulation, then the greater the hormone response, then why would higher reps be benificial? Lower reps would cause greater CNS stim then sets of 6-8.
The hormone response caused by training at 80% and over has been documented to be greater than the hormone response caused by training below 80%.
Sets of 5 will cause greater endo secretion than sets of 8.
I'm still looking for the documentation on this...
It was my understanding (I can't now remember where I read this) that even elite athletes recruit only about 60% of their muscle fiber during a maximal lift and that the only way to spend them all was to fatigue them through failure training with sub maximal weights. Is this not correct? I'm not sure though that recruiting more fibers equates with more growth. Animal studies have shown over and over that eccentric loading, which puts the greatest strain on the fewest fibers, and causes the most fiber damage, is a much more potent stimulus for local intramuscular IGF-1 production than is concentric loading.
It took a few minutes to retrieve this from my files, and I didn't want to commit to the abovementioned effect happening in humans without this study. Interestingly, even though it is the eccentric component of exercise that elevates IGF-1, concentric movements preferentially increase AR expression:
Am J Physiol Endocrinol Metab 2001 Mar;280(3):E383-90
Mechanical load increases muscle IGF-I and androgen receptor mRNA concentrations in humans.
Bamman MM, Shipp JR, Jiang J, Gower BA, Hunter GR, Goodman A, McLafferty CL Jr, Urban RJ.
Department of Human Studies, University of Alabama at Birmingham, Birmingham, AL 35294, USA.
The mechanism(s) of load-induced muscle hypertrophy is as yet unclear, but increasing evidence suggests a role for locally expressed insulin-like growth factor I (IGF-I). We investigated the effects of concentric (CON) vs. eccentric (ECC) loading on muscle IGF-I mRNA concentration. We hypothesized a greater IGF-I response after ECC compared with CON. Ten healthy subjects (24.4 +/- 0.7 yr, 174.5 +/- 2.6 cm, 70.9 +/- 4.3 kg) completed eight sets of eight CON or ECC squats separated by 6-10 days. IGF-I, IGF binding protein-4 (IGFBP-4), and androgen receptor (AR) mRNA concentrations were determined in vastus lateralis muscle by RT-PCR before and 48 h after ECC and CON. Serum total testosterone (TT) and IGF-I were measured serially across 48 h, and serum creatine kinase activity (CK), isometric maximum voluntary contraction (MVC), and soreness were determined at 48 h. IGF-I mRNA concentration increased 62% and IGFBP-4 mRNA concentration decreased 57% after ECC (P < 0.05). Changes after CON were similar but not significant (P = 0.06-0.12). AR mRNA concentration increased (P < 0.05) after ECC (63%) and CON (102%). Serum TT and IGF-I showed little change. MVC fell 10% and CK rose 183% after ECC (P < 0.05). Perceived soreness was higher (P < 0.01) after ECC compared with CON. Results indicate that a single bout of mechanical loading in humans alters activity of the muscle IGF-I system, and the enhanced response to ECC suggests that IGF-I may somehow modulate tissue regeneration after mechanical damage.
Fig. 1. Concentrations of mRNA for insulin-like growth factor (IGF) I, IGF binding protein-4 (IGFBP-4), and androgen receptor (AR) at baseline and 48 h after concentric (CON) and eccentric (ECC) loading. Values are means � SE. *Different from baseline, P < 0.05.