[Sasan Heirati]

So rest day today and I have a couple clients competing so will be keeping a close eye on them most of the day

Recovery has picked back up since dropping back to single weight sessions daily last few days.

Appetite has easier off and joints feel good again

I’ll likely run singles for 2 or 3 weeks then maybe hit another 2 weeks of double days. Just because I had so much fun doing it and I might try to see how it fairs in a bit of a calorie deficit

Other wise it’s a family day and plenty of good food. My usual preferred Sunday

Hope everyone is well and having a great weekend : )

[Sasan Heirati]

So woke up fuller again weight still climbing in 250 now.

This week and possible next, I’m not going to cap calories I’m on the diet listed above but I will eat extra if my body wants since it’s a new training and I want recovery to find it’s sweet spot. Then I’ll start cutting. Maybe lol. Feel like I’m growing and it feels so good. I’m not in a deficit but not getting fat so I’ll ride this out: and Main thing right now is I’m having FUN

Double legs today went really good

Quads AM kept pace high 60-90 sec rest between all sets so loads is down but it’ll go up.

Hams PM, hams and adductors still sore from Monday so didn’t really push but did worked them enough

Just finished up meal 9 (7th solid meal) appetite through the roof so I had an extra rice and beef meal. Bed time now so I’ll stop there

AM quads

Leg extensions 4 x 8-15

Bb squats (light) 4 x 20

Leg press 4 x 12-16

Lex extensions 4 x 20-25

PM hams & calves

Donkey calf raises 5 x 8-12

Standing ham curls 3 x 8-12

Laying ham curls 3 x 6-10

Smith stiff leg dears 4 x 8-12

If u were making it that 1 full leg session would you do all of that in one session or trim an exercise or 2 [/quote]
I’ll probably trim a ham isolator and alternate leg press with hacks weekly (for knee/back health mostly) so a typical 1 full leg session would usually look like this

Adductors, abductors, laying ham curls, standing ham curls, leg ext low rep, leg press OR hacks, leg extensions high reps, lunges to finish usually

[Sasan Heirati]

VNZ, Tor… true, 400 is not a trt dose at all for me 125-180mg is trt for me

400 is a cycle. Just a low dose one

Like Nick said my genetics , years of training, muscle mass etc allow me to utilise less to make more gains right now because I been bigger (280 lbs) so my body knows the process

400 right now for me feels perfect.

I am just over 250 lbs, recovering,

getting stronger, and I feel healthy so I don’t need to change that

Training wise I honestly keep things so simple. I like basic pyramid sets, but I’ll manipulate that to suit what I need that day. Up weights – lower reps, add intensifiers at the end. Very very basic.

I know when my muscle is worked enough, I know when it’s not being worked enough so i add weight and/or reps next set to reach closer to failure

So, let’s say the old “school”, that was i was doing all my life, “by sensations”. If you can do another set, do it!

Which type of intensifiers do you use?[/quote]
Rest pause and drop sets I use mostly. I think those 2 are lost effective Sometimes super sets / tri sets also.
Again, I go by feel, if I feel strong for that exercise I like to use rest pause to keep the load heavy. If I feel a little fatigue and want more pump I’ll go for drop sets

[Sasan Heirati]

Mid week update. 4 weeks is definitely too long for me for 2 a day weight sessions. Joints are definitely struggling now. Strength / pumps / performance is still great but can feel pain now

So looking back I’d say for myself a hard solid 2 week run of 2 a days is plenty. Back off to singles for 2 weeks then maybe go again

Food, sleep, recovery in general has been perfect, it’s just wear. I guess the only thing I can change to help push longer the 2/3 weeks is upping anabolics and adding gh but I don’t want to do that as I feel great right now

So I’m going taper down to single sessions as of tomorrow

250 right now and feel so so good fulness wise. Having so much fun training and eating I’m content staying here

Only change I’ve made is added more carbs as I realised I dropped a little too much too soon so added 200g rice to my evening steak meal

I’ll decide on volume / intensity once I’m a few days back into single training days

Hope everyone is well!

[Sasan Heirati]

Knock the dosage down to 2 and see how you feel

[Sasan Heirati]

If you feel good at that level, energy, mental focus, motivation for work / life / training, performance in the gym etc, then I’d suggest you stay off trt. Makes no sense otherwise

[Sasan Heirati]

So last week of my double training days this week (most likely) that’ll make it a 4 weeks block which I think is the limit of one run for me. I’ll go back to singles next week for a few weeks then possible back up to doubles when I feel ready

Also knocking calories back down into a deficit as of today.

Gained a solid 13-15 lbs the last 4 weeks of doubles without force feeding at all. But enough plenty. So it’s been a lot of fun!

New diet below for this week and I’ll see how I progress by end of the week before making anymore adjustments

1- 2 whole eggs, 15 whites, 100g oats, 1 banana, 150ml OJ, veg
Train
2- 2 sc JP whey, 250ml cranberry j
3- 250g steak, veg
4- 250g lean beef, 150g rice, veg
Train
5- 2 sc JP WHEY 250ml OJ
6- 250g steak, 1 EVOO, salad, veg

[Sasan Heirati]

I sas hope your well brother. Sas I’ve been following your training for a fair while now and it’s something I’ve been copying so to speak as I really enjoy your approach rather then trying to just beat a log book. Could you please just confirm your exact approach so I can nail it. When training do you just pick up a weight and do a few sets to the weight feels like it would be a good working set then pyramid up? And do you do that even when you are warm later on in the workout or do you go straight into your working set. Also how long are you renting to get your workouts done so quick. Are you having to keep the weight a bit lighter to allow for shorter rest periods. Sorry for all the questions lol

Hi bud don’t be sorry at all thank you for your interest : )

So remember I’ve been training for 23 years so I know roughly what kind of weights to pick in a session depending on how my joints / energy feels. I have specific rep range and after a couple warm up sets I make sure I’m close to failure in that rep range and I increase weight each set to get to the lower end of the rep range by the last set

Once warm I tend to just do one “feel”set and get stuck right in on each exercise

Rest times are anywhere from 20-120 seconds depending on exercise

So although load isn’t my focus I still know where my strength is roughly so this will help you keep intensity nice and high

Volume / intensity still has to progress so every so often add volume, or shorten some rest times, add more intensity sets etc to make sure you’re creating new stimulus

Hope this helps ?

[Sasan Heirati]

What’s up every hope you’re all well

So another great week of training.

I’ve done 3 double days and 1 single. I’ll finish without another double day tomorrow

Same split

Am back – pm arms

Am chest – pm delts

rest

Am quads – pm hams calves

Am back – pm arms

Am chest & delts

Rest

I add calves to 2 more pm day and I add abs once weekly any day

Volume is 3-4 movements per session, 3-4 sets, across a rep range of 6-30

Food is high

1 x eggs & oats, 3 x beef & rice, 1 x flank steak & rice, 1 x eggs, 1 shake

Having some serious fun with this training right now. I feel incredible and

Really enjoying training. Always hungry too haha

And although I don’t focus on strength it’s definitely nice and high.

I agree with the hunger dud this slot way back in 2004 and remembered being starving all the time lol I’m sure I read an article once that double weights words up the metabolism far better that doing cardio. [/quote]
Agreed for sure it ramps up metabolism a lot. Weights is awesome for metabolism. Double edged sword if trying to get lean with appetite going up so high haha. Great for growing I feel

[Sasan Heirati]

So coming to the end week 3 of my doubt training. I loosely had a 4 weeks block limit in my head for this training before I backed off and I think 4 weeks will be spot on

Mainly because this week I’ve noticed a little dip in recovery. So I’ll try give it another week then go to single days again with maybe lighter load to aid recovery or even a week off

Now here I could add like anabolics but that’s not my goal right now. I want to see what I can get out of 400 test only before either ramp back up for a guest posing or a trt break. Undecided yet since I’m still downsized on my previous showing on stage

I’ll also drop into a slight deficit to start to tighten up again as of next week

Back this AM, arms later

Chest and delts tomorrow (Saturday)

Full rest Sunday

[Sasan Heirati]

Yep you’ll be fine with low intensity bike. It’s still getting you moving just like steps so don’t worry about it, if it helps you work whilst you’re burning energy then that’s a a big benefit in its own. I’ve done entire contest preps work low intensity bike and gotten just as shredded

[Sasan Heirati]

Other then a little extra rest, I wouldn’t mess with extra anabolics / androgens to help sex drive, sooner or later that’ll backfire if you keep adding dosages

Cialis is good always works if it’s legit cialis

[Sasan Heirati]

I think there’s lots of better options for benefits vs risk personally I’d choose something else. Primo / mast / npp all much better choices more bang for buck too

[Sasan Heirati]

If it’s that painful then yes I’d say then need rest and time to heal. And also get someone to take a look and assess what’s actually wrong with it.
Just Hams and calves for a few weeks won’t hurt, if anything it’ll help bring hams up as rarely anyone has overpowering hams

When back in try higher volume leg training (higher rep range, shorter rest period focus on blood volume rather then load) quads will still grow

[Sasan Heirati]

There’s many both but Try Skull crushers for long head. Standing rope extensions or ez bar push downs for short head.