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Expert Answered Non trovo più la mia domanda sulla trt

Back Non trovo più la mia domanda sulla trt
Cycle planning, bloodwork, side effects, bulking and cutting, TRT and post-cycle therapy.
Stavamo parlando della mia trt ed mi avevi chiesto dei miei carichi attuali
 
Hi,
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Ok nel frattempo volevo chiederti cosa ne pensate del metodo di allenamento denominato biio di Claudio Tozzi.

In questo periodo lo sto provando.

V avete info su questo metodo? Ed ottimo per la crescita muscolare per chi come me non fa uso di molte sostanze?
 
Thanks for the question. I’d never heard of this system before, but I’ve just read a little about it, and in general the basic principles he talks about resonate with my own views on training. As I understand it, he draws on Mike Mentzer’s ideas, which are very familiar and understandable to me. I’ll have a look now to see if there’s any additional information about his views on training in my native language or in English so I can dig a little deeper.

But let’s start with you — what does your training program look like based on his system? Or have you not tried training his way yet?

I’ll look for some material now and tell you what I think in more detail.
 
Grazie Sam allora al momento ho concluso il mesociclo chiamato forza 2

2 allenamento a settimana

1 giorno

Squat
3 serie
1 ripetizione ogni 10 sec al 90% fino a 8

IO ne sono riuscito a farne 1 poi ho scalato il peso

Esempio

1 ripetizione a 158 kg poi pausa 10 sec
2 ripetizioni con 150 kg, pausa 10 sec
3 ripetizioni a 150 pausa 10 sec
4 ripetizioni a 145 ecc...
Fino a 8.

Uguale panca piana
E crunch ai cavi

2 giorni

Stacco, tirate inverse e bicipiti bilanciare lo stesso metodo

3 giorn

Lunedì settimana alternativa

Lento avanti, panca stretta,calf raise

M piace ma considero che al 90% sia molto tassante nello squat e stacco
 
That’s a very interesting approach. It reminds me a little of the Bulgarian system for weightlifters, except that they used not only high intensity but also a high training volume. And it only worked for very talented people who, on top of that, didn’t work and basically only trained.

What I like about this approach is that if you enjoy working with heavy weights and don’t like exhausting high-rep sets, then it obviously makes training mentally easier. You’ll actually enjoy these workouts.

On the other hand, constantly working at 90% puts a lot of fatigue on the CNS and a lot of stress on the joints and connective tissues. Very few people can handle that, and even high doses of steroids won’t change much here. Also, if you were 20 years old, this approach would have a better chance of working well.

If I were using this system, I would change a few things. First, I would completely remove this approach from every exercise except the squat, deadlift, and bench press. I’d do all the other exercises in a more traditional bodybuilding style with higher reps, or use cluster sets, for example sets of 6 reps. Or something like two sets to failure for 10–12 reps.

As for the main lifts where I would use this approach, I would definitely add some load cycling. For example, one week following this plan and the next week being light. What does “light” mean? There’s also a lot of room for experimentation here. It could be 1–2 sets of 10 reps at RIR 0–3, or for example 3 sets of 5 at RIR 4–5. There are many options, but each one needs to be tested and the results evaluated after a few months.

In any case, I would start changing something if you feel that your progress has stalled.
 
We can go through your training in more detail if you want and try one of the load-cycling approaches.
 
Vorrei seguire un allenamento che mi renda forte nei 3 esercizi principali ma che allo stesso tempo mi renda grosso esteticamente. Avambracci e gambe esempio e addome sono punti più carenti
 
pakymil88 said:
Vorrei seguire un allenamento che mi renda forte nei 3 esercizi principali ma che allo stesso tempo mi renda grosso esteticamente. Avambracci e gambe esempio e addome sono punti più carenti
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Praticamente vuoi allenarti come un powerlifter, ma non vuoi sembrare un powerlifter. Mi sembra una richiesta molto difficile, se non impossibile da soddisfare. Prenditi un'oretta circa per riflettere bene sul tuo obiettivo, perché mi sembri avere le idee confuse. Rispondi a queste 3 semplici domande: -voglio performare con i pesi oppure voglio un fisico estetico? -voglio allenarmi con poco volume o alto volume? -cerco semplicemente di esibirmi di fronte agli altri o lo faccio per un motivo personale?
 
pakymil88 said:
Vorrei seguire un allenamento che mi renda forte nei 3 esercizi principali ma che allo stesso tempo mi renda grosso esteticamente. Avambracci e gambe esempio e addome sono punti più carenti
Click to expand...
There are several different ways to approach your question, and to some extent these goals don’t contradict each other. You just need to spend most of your energy on the big three, cycle the loads there, and track your progress. The cycling should apply specifically to the three main lifts, and the whole program should be built around them.

Additionally, to pursue a more aesthetic physique, include accessory exercises for muscles that will make you stronger overall. This is especially important for building overall muscle mass — without it, you simply won’t have enough muscle to increase your deadlift, squat, and bench. Accessories are also a way to reduce injury risk because your muscles will be stronger in all movement patterns. But accessory work should come after the main exercises, and there shouldn’t be too much of it.

I would do it like this: bench three times a week, but with different weights, squat once a week, and deadlift once a week.

I’d also add around 3–4 accessory exercises in each workout for 2 sets each. I wouldn’t pre-plan any cycling for the accessory work, but would do 2 sets of around 10–12 reps based on how you feel — sometimes using slightly lighter weights and sometimes slightly heavier.

If this kind of setup interests you, we can look in more detail at which exercises and what kind of cycling might work best for you. I trained according to this principle for most of my time.

But what @Davy Tenebrae means also makes sense in that maximal strength often requires a lot of calories, and that doesn’t really fit with retatrutide or having clearly visible abs all year round. For really good strength gains, you often need a lot of carbs and constant muscle fullness.

But this can be solved through periodization. For example, you spend 6 months working toward your strength goals, and then switch to a maintenance phase — put more emphasis on bodybuilding exercises so your CNS and tendons can recover, and during that time eat fewer carbs, possibly use reta, and lose the excess fat.

Then each strength cycle would focus on gaining more muscle and, unfortunately, accumulating some extra fat as well. After that, you take more of a break from heavy strength work and lose the extra 5 kg of fat. Something along those lines.
 
Sam Bjorn said:
Esistono diversi modi per affrontare la tua domanda e, in un certo senso, questi obiettivi non si contraddicono a vicenda. Devi semplicemente concentrare la maggior parte delle tue energie sui tre esercizi principali, variare i carichi e monitorare i tuoi progressi. La variazione dei carichi dovrebbe riguardare specificamente i tre esercizi principali e l'intero programma dovrebbe essere costruito attorno ad essi.

Inoltre, per ottenere un fisico più armonioso, è consigliabile includere esercizi complementari per i muscoli che contribuiscono alla forza complessiva. Questo è particolarmente importante per aumentare la massa muscolare generale: senza di essi, non si avrà la forza necessaria per migliorare stacchi da terra, squat e panca piana. Gli esercizi complementari contribuiscono anche a ridurre il rischio di infortuni, poiché i muscoli saranno più forti in tutti gli schemi motori. Tuttavia, è importante eseguire gli esercizi complementari dopo quelli principali e non esagerare.

Io farei così: panca piana tre volte a settimana, ma con pesi diversi, squat una volta a settimana e stacchi da terra una volta a settimana.

Aggiungerei anche 3-4 esercizi complementari a ogni allenamento, per 2 serie ciascuno. Non programmerei in anticipo alcun esercizio di ciclismo per gli esercizi complementari, ma farei 2 serie da circa 10-12 ripetizioni a seconda di come ti senti, a volte usando pesi leggermente più leggeri e a volte leggermente più pesanti.

Se questo tipo di allenamento ti interessa, possiamo esaminare più nel dettaglio quali esercizi e quale tipo di ciclismo potrebbero essere più adatti a te. Io mi sono allenato seguendo questo principio per la maggior parte del tempo.

Ma ciò che @Davy Tenebrae intende ha senso, dato che la forza massima spesso richiede molte calorie, e questo non si concilia con la ricrescita o con l'avere addominali ben visibili tutto l'anno. Per ottenere veri e propri aumenti di forza, spesso servono molti carboidrati e una costante pienezza muscolare.

Ma questo problema può essere risolto con la periodizzazione. Ad esempio, si possono dedicare 6 mesi al raggiungimento degli obiettivi di forza, per poi passare a una fase di mantenimento: in questa fase, ci si concentra maggiormente sugli esercizi di bodybuilding per permettere al sistema nervoso centrale e ai tendini di recuperare, e durante questo periodo si riduce l'assunzione di carboidrati, si può eventualmente utilizzare il retinolo e si perde il grasso in eccesso.

Quindi ogni ciclo di allenamento per la forza si concentrerebbe sull'aumento della massa muscolare e, sfortunatamente, sull'accumulo di grasso in eccesso. Dopodiché, ci si prende una pausa maggiore dagli allenamenti di forza intensi e si perdono i 5 kg di grasso in più. Qualcosa del genere.
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Si era questo l'approccio che cercavo. Praticamente powerbuilding.

Allenare i 3 big e fare complementari che mi possono fare mettere muscolo per aumentare ancora più chili su squat panca e stacco.
Unica cosa vorrei rimanere anche la panca 1 giorno a settimana. E magari gli altri 2 sostituitela con chest press, spinte manubri o esercizi simili.
Ovviamente questi complementari dovrebbero rendermi esteticamente ancora più grosso questo per rispondere a @Davi tenebrae

Diciamo che il mio approccio almeno come la vedo io all allenamento e qualcosa simile al hard gainer di mcrobert o all heavy duty di myke menterz.

Sensa esasperare perché un 3 volte a settimana vorrei allenarmi e 1 o mezza in palestra la voglio spendere...calcola 2 ore con mobilità e serie di avvicinamento
 
Unico problema che ho attualmente è un dolore alla spalla che parte dalla cervicale, e si potrà lungo il bicipite sx, formicolio alle mani e prende anche il petto ogni tanto.

Ho dolore nello stacco,nel curl e quando stendo le braccia nella fase di unrack nella panca.
Anche nello squat provo fastidio

Prima di iniziare un allenamento vorrei risolvere questo problema come dovrei allenarmi in questo momento?
 
pakymil88 said:
Si era questo l'approccio che cercavo. Praticamente powerbuilding.

Allenare i 3 big e fare complementari che mi possono fare mettere muscolo per aumentare ancora più chili su squat panca e stacco.
Unica cosa vorrei rimanere anche la panca 1 giorno a settimana. E magari gli altri 2 sostituitela con chest press, spinte manubri o esercizi simili.
Ovviamente questi complementari dovrebbero rendermi esteticamente ancora più grosso questo per rispondere a @Davi tenebrae

Diciamo che il mio approccio almeno come la vedo io all allenamento e qualcosa simile al hard gainer di mcrobert o all heavy duty di myke menterz.

Sensa esasperare perché un 3 volte a settimana vorrei allenarmi e 1 o mezza in palestra la voglio spendere...calcola 2 ore con mobilità e serie di avvicinamento
Click to expand...
As for benching once a week, I’m not saying it’s completely wrong — people do it that way too. But in most cases, especially at a bodyweight of 70–80 kg, the bench press is trained more frequently. The point is that, if we simplify the explanation, developing strength as a quality can be divided into two main vectors.

Muscle hypertrophy
The first vector is muscle hypertrophy — increasing the cross-sectional area of the muscle fibers. To develop this aspect, it practically doesn’t matter which exercise we use to build the muscle, as long as it targets the relevant muscle group (chest, triceps, front delts). You can use only the bench press, or variations of it such as incline bench or close-grip bench, or exercises that are less similar to the main movement, like a chest press machine, dumbbell press, and so on.

CNS
The second vector is developing the factor related to the neuromuscular signal. This isn’t a single thing either, but if we simplify it, it basically means how well your CNS can recruit muscle fibers to lift the barbell. And the best way to train this aspect is to practice the movement frequently so that the neural signal becomes optimized for the lift. It’s the same as a boxer practicing his jab every training session. There isn’t a single session where he doesn’t do it.

A closer example to powerlifting is Olympic weightlifting, where there are basically only two competition movements, and all the other exercises are selected in one way or another to improve those two. If we don’t count general strengthening exercises, the technique in all accessory movements is designed to be as close as possible to the competition movements. Look at how they squat and deadlift — not like powerlifters. Weightlifters try to maintain the same lifting angles that they’ll use in the clean and jerk or snatch. If they did squats and deadlifts with powerlifting technique, the strength they gained wouldn’t transfer as well to their competition movements. In other words, they try to become stronger specifically at the angles they need to improve their competition results. General preparation also includes exercises to strengthen the muscles, but there are fewer of them and they’re performed less often — for example, hyperextensions, barbell good mornings, overhead presses, and bench presses even less frequently.

Just the simple example​

So in your case, to make an optimal program, using only the bench press as an example for now, I would set it up like this. I calculate the percentages not from your 1RM, but from your maximum for that particular training day (estimated intuitively). You can use another method to calculate intensity as well, it doesn’t really matter. Personally, this is just easier for me to work with.

Monday:
Bench press (heavy) 75% 3×3
Dumbbell bench press 2×16 (RIR 3–4)
Cable triceps extensions 3×8 (RIR 2–3)
Some back exercise 2×12 (RIR 2–3)

Wednesday:
Bench press (light) 55% 4×8
Bodyweight dips 2×16 (RIR 3–4)
Cable French press (triceps) 3×8 (RIR 2–3)
Another back exercise 3×12 (RIR 2–3)

Friday:
Bench press (medium) 67.5% 3×4
30-degree incline bench press 2×8 (RIR 3–4)
Dumbbell lateral raises 3×16 (RIR 2–3)
Back exercise (cable pulldown)
A third back exercise 3×8–10 (RIR 3–4)

Bench press intensity periodization​

And yes, the bench press should be cycled every week. To keep the setup simple, I would only cycle the heavy bench press and keep the light and medium sessions the same.

The goal of the light and medium bench sessions is to tell your nervous system that being good at this movement is important to you and that this skill shouldn’t be lost. During these sessions, you’re also refining your technique.

How to cycle the heavy bench press session from week to week is a separate discussion, but it’s important to try to plan it in advance, for example for an 8–12 week cycle (minimum 6 weeks).
 
What I wrote would be a program for developing your bench press. If you weren’t doing deadlifts and squats, it would make sense to include a few exercises that aren’t directly related to the bench press, for example one more exercise purely for aesthetics, like rear delts, abs a couple of times a week, glutes (for example, hyperextensions), and something else.

Considering that you also want to improve your deadlift and squat, those two competition movements plus additional leg work would be added here. The overall volume would be higher, so we might remove one exercise from each day, making it so that your back is trained twice a week instead of three times, triceps twice instead of three times, and so on.

But this kind of volume is developmental — it’s not something you should do on TRT with 125 mg of testosterone. This is the kind of volume that makes sense to try once you’re on cycle and eating plenty, without Reta in the protocol.

I think it should be quite easy to fit everything into 2 hours, including mobility work, foam rolling, and stretching.
 
Regarding the shoulder pain

How long have you had this pain, and have you seen any specialists? The first thing to do is get a diagnosis, and then think about how to treat it and how to train around it.

Your symptoms are characteristic of nerve root irritation in the cervical spine. With C5–C6, symptoms can spread through the shoulder and along the lateral side of the arm, and C6 is also associated with the biceps. Possible causes include a disc protrusion/herniation, narrowing of the intervertebral foramen, or some other form of nerve root irritation. The tingling is especially important here. A simple overload of the biceps tendon or rotator cuff usually doesn’t cause that. For now, I would remove exercises that trigger shooting pain or tingling and wouldn’t try to train through it.

I would get a neurological examination. A doctor or sports physiotherapist can check the strength of your biceps/triceps/hand, sensation, reflexes, and perform provocative tests for the cervical nerve roots. If necessary, the next step would be an MRI of the cervical spine.

Here’s how I would approach it.
 
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