Steroid Blog

Have you been training like an animal?  Diet is dialed in perfectly?  Doing everything right and still not making those gains like you want?  Are you feeling like you hit a wall, a plateau?  Thinking about turning to the dark side and running a cycle of steroids to give you that  extra push?  I’m not here to tell you how to be a perfect bodybuilder.  I’m not here to tell you how to eat and maintain a perfect diet.  I’m not here to tell you what kind of cycle or steroids you should run to get big and strong.  All of these things are essential and you should know about them and have a plan that includes all aspects.  Thats right all aspects from diet to training, even the cycle down to the last drop of your steroid or steroids of choice.  Often times the missing link is the workout, training plan, whatever you want to call it.  It usually becomes stagnent and dull with the same movements or lack of essential movements for building a big strong body.

Strength training was something I was introduced to while playing football in my high school days.  I say introduced to because I never fully implemented it during my workouts to obtain the maximum benefits.  Recently I became interested in the benefits of a training program focused on strength using big movements such as Olympic style movements.  I was given a plan and what I am writing about here is based on the plan created and given to me by “BrotherIron” from another site that I won’t mention out of respect for this site.  “BrotherIron” deserves all the credit for creating this program.

It is a program that basically is broken down into four weeks,called a “wave”,  three weeks are heavy work and the fourth is what is called a “deload” week.  I will share with you this plan and some general information to get you on the way to being bigger, stronger and faster.

First, you must know or find out what your one rep max is in the “major movements”.  I will explain them later but it is essential to know your 1RM in order to implement the plan properly.  During the wave you will be doing specific movements targeting certain muscle groups every week and each week the same movements.  A basic example would be Monday legs, Wednesday shoulders, Friday back and Saturday or Sunday would be chest.

Lets break down the wave.  Your program will look something like this:

MONDAY
LEGS:
Back Squats (oly style) ~% MAJOR MOVEMENT
Front Squats (oly style) ~% MAJOR MOVEMENT
RDL Clean Grip ~Assisting Movement (7-5-5-3-3)
Overhead Squats ~Assisting Oly Movement (3-3-3-3-3)

WEDNESDAY
SHOULDERS:
Push Press ~% MAJOR MOVEMENT
Power Clean From Floor (work up to Daily Max Single) ~Olympic Assisting Movement 3-3-3-2-2-1 Start with triples and work up to a single.
Z – Press ~Assisting Movement (7-5-5-3-3)
BICEPS:
Bar Curl ~Assisting Movement (7-7-7-5-5)

FRIDAY
BACK:
Deadlift (conventional) ~% MAJOR MOVEMENT
Power Snatch From Floor (work up to Daily Max Single) ~Olympic Assisting Movement 3-3-3-2-2-1 Start with triples and work up to a single.
Seated Good Morning on Bench ~Assisting Movement (7-5-5-3-3)
Bent Over Rows (pronated grip) ~Assisting Movement (7-5-5-3-3)

SATURDAY OR SUNDAY
CHEST:
Flat Bench ~ % MAJOR MOVEMENT
TRICEPS:
Close Grip Bench ~% MAJOR MOVEMENT
Rolling DB Ext (lying) ~Assisting Movement (7-7-7-5-5)
1 – Arm DB OH Ext ~Assisting Movement (7-7-7-5-5)

The Percentages should be as follows:

Week 1: 65%-75%-85% 3 sets of 5 reps
Week 2: 70%-80%-90% 3 sets of 3 reps
Week 3: 75%-85%-95% 1 set of 5 reps, 1 set of 3 reps, 1 set of 1 rep
Week 4: DELOAD, everything at 50% 3 sets of 5 reps

The %’s are based of your REAL 1RM, meaning find out what your maxes are by having a training day and finding them out and then work the math.  If you notice you do the exact same movements for all four weeks of the wave changing only the weight and number of reps.  After each wave or every two waves it is good to change up your assisting movements still concentrating on the same muscle group.  This gives you some variety in the workout and keeps you from hitting another wall or plateau.  You should also notice that the movements used here are nothing fancy but are essential in building strength, mass, speed and explosion.  Squats, deadlifts, power cleans, flat bench and push press are oldies but the best in my opinion.  If you don’t do these types of movements you will never grow to your full potential.

This is a very basic and general idea on the training method designed by “BrotherIron”.  It is enough to get you started and I will follow up this article with more in depth and ddetailed articles on theis training methol in the weeks to come.  With the proper diet, a well planned steroid cycle, plenty of rest and this style of training you are sure to achieve your goals.  This combination is almost scary when you see the results.  I know first hand and would recommend this to anyone who needs or wants to get big or even just change up the routine.  Give it a try and after a month or two you should see results… Yes! That fast!