[Calum]

Hey Cal, huge fan from mi40 in tampa! Was wondering about your approach in regards to programming training blocks, as it may pertain to my situation:

-23 years old, taking 2 years off the stage to move into the open class, overall growth being the goal.

– currently running 2 days on, 1 day off split push/pull/legs style, so it would be push/pull/off/legs/push/off/etc

-no intensifiers or anything incorporated, currently on baseline volume, slightly more being allocated to chest, delts, and arms as I’ve found they tend to have a higher MEV than my other body parts.

– in a push phase, androgens only slightly escalated, basal model in play

My question to you is, would you see a benefit in this situation to program volume accumulation into a training block, or would you ride out progress as long as possible on this baseline volume? Obviously drawbacks and benefits to both approaches, was just wondering your updated thoughts on programming using myself as an example.

Hi Thomas

Thanks for the great question.

I’m actually in Tampa in early August with some of my athletes and will definitely be in Mi40 for training that week, so will hopefully bump into you at some point!

My thought process to programming has changed a little in the recent past, last year I was programming specialisation blocks with set parameters of duration and volume landmarks, reviewing at the end of the block then tweaking as needed for the next run at it.

Now I’m a little more auto regulative of volume in general, and I’ll generally try to keep an athlete on MEV (or close to) for as long as it’s proving effective, then when I feel volume / stimulus requirements have increased, relative to time spent in the phase, I’ll advance it. The difference being beforehand it would be pre-set, whereas now I’ll manually adjust it when I feel the time is right, and the tools are there to capitalise on the increase workload.

So for instance across a 30 week training block it might look like;

Weeks 1-8 = MEV

Week 9 = De Volume

Weeks 10-16 = Modified MEV (escalated volume)

Weeks 17 = De Volume

Weeks 18-24 = MRV (escalated volume)

Weeks 25 = De Volume

Weeks 26-30 = MRV + extended sets (maximum tolerable volume)

Weeks 31 = Deload / End Block

This is hypothetical above, but gives you an idea of how that workload can be layered on, and bear in mind every volume increase above will most likely equate to MORE kcals and MORE androgen load too alongside it to facilitate the stimulus. On the flip-side, the devolume weeks most likely meant a slight reduction in kcals too to reset the GI ready for the next push!

Calum Raistrick | #TeamProCoach | info@teamprocoach.com | Use code PROCOACH10!

[Calum]

Hi Cal,

When i read/listen to some of you clients talk about their diets ect it seems that you opt for a macro based approach rather than outlying their exact diet, am i right in thinking that?

When it comes to prep do you prefer to still adopt this approach or do you specify everything? and what are the pros and cons of this method?

Generally speaking I let client preference govern out tracking method, if the athlete is skilled at tracking independently then I will let them, as often this equates to less stress and better management of food focus (it can also have the opposite effect so choose wisely there!).

If tracking macros, I will also specify;

Fibre targets

Rough micronutrient targets

Electrolyte targets

I’ll also advise their food selection is relatively standardised day to day, for the purpose of keeping digestion and assimilation consistently efficient.

Meal plans are simple, just follow to the dotted line, no room or margin for error there, but again, some prefer a little more freedom.

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[Calum]

Hi Cal, dropped you a message on Instagram but is it easier to email yourself regarding clients?

Hey Charlotte

Thanks! I’ll get on this today and get back to you 🙂

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[Calum]

Hi Calum, oh hoping to start my first off season soon. Any words of advise? I won’t even compete and don’t want to put on much fat if at all possible, how best to go about this, starting bf will be around 12%, is this low enough?

Is it possible to make solid gains in 4 months ?

Hey Luca

It’s a fairly extensive topic, but in general, be patient, take it slow with the rate of gain, stay in control of body composition, appetite and digestive function.

Utilise both calories, training stimulus (and if enhanced, androgen load) to your advantage in a progressive manner.

You can make some solid improvements in 4 months if you nail every aspect of the process yes!

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[Calum]

I’m currently 3 weeks out and can see my physique flaws for what they are and need to bring up. I’ve gained over 20lbs in stage weight in the past 3 years, but I still want more as we all do. I’ve been running this split for about a year. Quads/adductors/ calves, back biceps, shoulders triceps, off, hamstrings/calves/abduction/biceps, chest triceps, off repeat. I’m needing my lat work, arm work, chest, and hamstring. My thought on my post show split and continued forward after is. Legs(quad dominant with 2 ham curl variations), arms with touch up on side and rear delts, off, back(mainly chest supported no lower back loading), push(shoulder dominant), off, ham/back day(not sure how to program this sort of day yet), push (chest dominant with 1-2 delt lateral movements). Repeat

Hey, yes I like the sound of the new split relative to the goals right now according to your needs analysis.

1 – legs (quad dom)

2 – arms / delts

3 – rest

4 – pull (no spinal loading)

5 – push (delt bias)

6 – rest

7 – hams / back

8 – push (chest bias)

9 – rest and/or repeat

Another way I’d run this would be;

1 – chest / arms

2 – hams / back

3 – rest

4 – delts / triceps

5 – back / biceps

6 – quads / hams

7 – rest

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[Calum]

Hey Cal,

Curious if you changed Rob’s training at all? Watching his videos he appears to subscribe to a high volume high frequency methodology, did you have him reduce the volume/frequency at all or keep as is and just manipulate the variables previously mentioned.

Thanks for the insight

Hi Rob

For the last 3 weeks of the Muscle Contest Ireland prep I did not change his training (apart from 1 week out), as it would have been too close to stage with such a big variable being adjusted. He trains with very high volume, this expenditure was something that had to be maintained for the purpose of predictability. I simply controlled the training schedule across the week, diet, cardio, NEAT, drugs.

I will however take control of training as we move into this offseason prior to the Olympia.

Calum Raistrick | #TeamProCoach | info@teamprocoach.com | Use code PROCOACH10!

[Calum]

The aggressive rate of loss was driven via the deficit, output and thyroidal manipulation.

Once we got closer to the cap, the thyroidal manipulation tapered back to replacement levels only (running higher T3/T4 for too long, particularly T3, runs a big risk of tissue loss), output tapered, then kcals crept up.

What good feedback. I love it when you share these experiences, to get a little insight into how you manoeuvre in real time.

1. Can you detail what it consists of or what quantities you have based this thyroidal manipulation?

2. Output, do you mean cardio/steps? or in the style of weight training?

3. What has been the deficit in order to reach this target?

4. What elements come into play to maintain the cosmetic aspects in this deficit, and then, in the recomposition, have the muscular and aesthetic result you want?

This could be a long conversation with these topics but in short;

1. Can you detail what it consists of or what quantities you have based this thyroidal manipulation?

If you consider 25mcg/day T3 and 100mcg/day T4 is replacement dosing MOST of the time, once we creep above this then we enter hyperthyroid status and ramp metabolic rate up alongside it. Just be mindful the more you push this tool, the more risk presents itself with tissue loss.

2. Output, do you mean cardio/steps? or in the style of weight training?

Output via steps/cardio yes, I would rarely ever add volume in training as a means of caloric expenditure, as the addition of junk volume is a quick way of skewing performance on the stuff that counts. I’d rather drive the deficit from diet/cardio/steps/enhancement.

3. What has been the deficit in order to reach this target?

Fairly low, lowest point was about 2200-2400kcals daily.

4. What elements come into play to maintain the cosmetic aspects in this deficit, and then, in the recomposition, have the muscular and aesthetic result you want?

I’m sorry I don’t understand the question here

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[Calum]

Hey buddy

So the hMG I would personally only use in physiological ranges (when aiming to drive FSH higher for spermatogenesis/conception).

The hCG however could certainly be used year round / whilst supra-physiological NOT for the purpose of fertility, but for the purpose of reducing the rate of testicular degradation/atrophy, this could then lead to an easier process trying to regain reliable fertility when desired.

The hCG being used as a mimicker of both gonadotropin hormones (when off androgens) would primarily be a means of driving intra-testicular testosterone secretion.

We need to appreciate if using androgens of ANY format/dose, the HPTA axis is shutdown relative to negative feedback inhibition, the hMG / hCG are just mimickers of FSH/LH used to drive spermatogenesis when required.

Hope this helps ?

Thanks Cal that does help,

2 more questions that arise if you don’t mind.

What dosage is a good range for HCG on cycle to achieve this?

How quickly can your sperm count reduce, I imagine this varies and is relative but say your sperm is up at 30m/ml, you run a 16 week cycle, do you think you’d of completely fried that number?

Thank you[/quote]

Hey buddy

hCG run at 1-2 x 500iu/wk on maintenance phases.

As for sperm count reduction, it’s very individual dependent, but 16 weeks androgen exposure and HPTA shutdown would knock a serious dent for sure!

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[Calum]

Hi Cal, as you’re clued up on fertility I wanted to ask you this. Is using HCG/HMG a waste whilst on cycle, would it still benefit? Tren is in at 100mg per week so I’m not sure if it’s still worth using HCG & HMG – purely just to try and maintain I higher sperm count, not actively looking to conceive right now.

Thank you!

Hey buddy

So the hMG I would personally only use in physiological ranges (when aiming to drive FSH higher for spermatogenesis/conception).

The hCG however could certainly be used year round / whilst supra-physiological NOT for the purpose of fertility, but for the purpose of reducing the rate of testicular degradation/atrophy, this could then lead to an easier process trying to regain reliable fertility when desired.

The hCG being used as a mimicker of both gonadotropin hormones (when off androgens) would primarily be a means of driving intra-testicular testosterone secretion.

We need to appreciate if using androgens of ANY format/dose, the HPTA axis is shutdown relative to negative feedback inhibition, the hMG / hCG are just mimickers of FSH/LH used to drive spermatogenesis when required.

Hope this helps 🙂

Calum Raistrick | #TeamProCoach | info@teamprocoach.com | Use code PROCOACH10!

[Calum]

I’ve watched Rob Taylor’s new video. He’s a guy who, from the outside, has caught my attention, because of his mindset, and the journey he has.

In this preparation I see a big change from the previous ones. He is different.

You are doing a great job, and he looks happy. I am very happy for him. I give you my most sincere congratulations.

1. Could you comment in a few lines on the preparation you have followed with him and what you have done differently?

2. When you started working with him, what factors did you think he nee sded to improve?

3. Is there any way to access his nutrition and chemistry log?

Since he is an athlete that I consider different, for a set of characteristics, I feel this curiosity.

Hey!

Thanks for the kind words, and yes Rob is a special athlete!

Not many with the mindset he has.

So just to paint the picture, Rob asked me to help him out at 30 days out from the Muscle Contest (tomorrow).

He was 231lbs, set to make a 212lb cap.

In these situations I’ll always opt to push hard early, as far away from stage as possible, drive the rate of loss aggressively whilst fatigue is still somewhat tolerable, then begin tapering into the show and backing off (super compensating in essence).

We had him within striking distance of making weight at 9 days out, and had the ability to remove cardio and begin creeping food back up.

The aggressive rate of loss was driven via the deficit, output and thyroidal manipulation.

Once we got closer to the cap, the thyroidal manipulation tapered back to replacement levels only (running higher T3/T4 for too long, particularly T3, runs a big risk of tissue loss), output tapered, then kcals crept up.

He made weight this morning with ease, having had 600g carbs and 8 litres water the day prior to weigh ins, and he’s eating throughout today too.

Rob as an athlete simply thrives off trust and communication, nail those 2 and the rest will follow.

I cannot comment specifically on his chemical usage as this would be without his consent 🙂

Calum Raistrick | #TeamProCoach | info@teamprocoach.com | Use code PROCOACH10!

[Calum]

Hey cal, awsome thread

Just wondering about your post contents approach. Saw that you an joe B will go straight in to an off-season push, and have a health phase later. What’s the reasoning of going straight into a push up first?

Wouldn’t it be better to have a health phase first and let the food do its magic, or do you believe that the body is more primed to put on muscle in the post show window?

Suppose that the decision also has to do with the long off-season that’s planned.

Also, do you usually pump food up so high so quickly as in the case with joe b?

Nothing but love from???

Hey buddy!

So it’s an unconventional post show set up to what I’d usually run, however… with the runway we have ahead of us, and the length of time ahead in this offseason phase, we have a short window here where we can capitalise.

Our total androgen load has dropped fairly substantially, so over systemic stress has lowered, but you’re absolutely right in saying it’s a more aggressive set up.

Joe has a very high threshold for calorie input, so we’re pushing food hard here initially to allow performance to rise consistently, leaving the androgen load supraphysiological for 4-8 weeks (depending on bloodwork 4 weeks post show, if adequately compromised we will cruise immediately).

Our timeline here is;

4-8 week push post show (250 > 275/280)

8-12 week maintenance phase with lower androgen load reduced (hover around 275)

begin first true offseason push (begin push at 275> forwards)

Calum Raistrick | #TeamProCoach | info@teamprocoach.com | Use code PROCOACH10!

[Calum]

Hey Cal !
What’s the purpose of using proviron during Bulking and cutting cycle phases ?
Thanks !

Proviron will be primarily used to manage / lower SHBG (sex hormone binding globulin) which in turns has the capacity to increase free testosterone.

It can also be used as a component (DHT derived) to the stack as a whole to help manage E2, improving estrogen control.

Calum Raistrick | #TeamProCoach | info@teamprocoach.com | Use code PROCOACH10!

[Calum]

Hi!

A question about peak week:

I’m going to compete next week. In peak week I will train Sunday to wednesday, it will be depletion workout like this: legs, back, chest and arms/shoulder.

Thursday load begins and saturday the show. On this days many people rest, but others not.

Do you think that is good to train that thursday and maybe friday, it’s mean untill one day before the contest (obviously not a depletion workout) and if you think that is good how you will do it for that two days?

Regards!

Hey!Firstly, best wishes for your show, enjoy the final process and stay cool and collected!

Personally I would favour recovery over stimulus in that final week, for a Saturday show depending on fatigue status I’d have either Thursday AND Friday as total rest (just posing), or just Friday (doing final pump orientated session on Thursday so help partition the load).

Just remember any activity in that final stage of the peak is essentially mobilising and expending the nutrition you’ve added during the load, so the more you do here, the more you’re going to potentially have to compensate.

[/quote]
Thaks for the answer!!

I mean, the day before total recovery.

For the Thursday, for example, a pump session, how do you think is better, a upper session, 1 exercise focusing in contraction?

More or less how many reps do you think? Obviously light weight in order to concentrate and far away from failure.

How many time do you consider for that workout?[/quote]

Hi

The day prior, yes total rest.

For the final session, I’d do 1-2 exercises per muscle group for upper body, 1-2 working sets in the 12-20 rep range.

All sets stopped shy of failure.

Calum Raistrick | #TeamProCoach | info@teamprocoach.com | Use code PROCOACH10!

[Calum]

I understand bro … you prefer to have one dht ( primo or masteron e ) in higher dose from test !!

When you tell 400mg / wk test ends up causing issues ( what issues you mean ?? ) ( the only thing which can tell is that I can see better results now with 300-500 test than previous which have try 1000-1200 test together with Ai … this method with this numbers of test 300-600 test dht primo or mast 400-900 low npp or tren , low gh some insulin lantus 10-25iu ( for high carbs 25iu ) can see the best results from anything other protocols … can have amazing results together with high food ( high carbs- moderate protein – low fats )

Have ever try you or any athlete 1000mg test or more ?? And in this case use very high dht ?? 1500or more mast or primo ?? Or is waste of money this is protocols with very high test at 1000-1200-1500 ??

With carbs you prefer to have in week some days high carbs and some days low carbs ? ( for example I use 3 days -push/pull/legs – high or very high carbs 750-900 per day // and after rest day with low carbs 200-250 per day carbs // and again high carbs 500-700 with arms workout // after low day 200-300 carbs at off day // and again repeat it from the start ! Or you prefer better to have straight the same amount of carbs all’s period ?? ** very high days use lantus 25iu humalog 5iu pre and 5iu post // low fay at rest day use 10iu lantus only

Hi V

Sorry but there are a lot of questions/topics wrapped up in one here, if you’d like to have a sit down discussion in depth, pop over to my instagram and hit the link in my bio, you can schedule a consult there where we can have a proper discussion and map out the topics of interest one by one 🙂

Calum Raistrick | #TeamProCoach | info@teamprocoach.com | Use code PROCOACH10!

[Calum]

Good evening,
Attended the Portugal NPC nationals and the pro qualifier and what a show it was. Great athletes and great environment, from the morning until the evening it was top. Events really motivate me even more to put the work to one day be on that stage. Also had the fortune to meet 2 of the greatest coaches the industry, @Calum.Procoach and Stefan Kienzl.
Looking forward to the next big show here that will take place in July.
Have a great week everyone ??

great to meet you man!

Calum Raistrick | #TeamProCoach | info@teamprocoach.com | Use code PROCOACH10!