[Sasan Heirati]

Hi Sas

Fairly new to this site, really enjoy your content.

Just had a question regarding your training as its abit different from the low volume/high frequency approach i see alot of people use in the gym these days. Would you recommend a high volume bro split to someone whos not got the level of muscle maturity that you have? Find your comments in your vids about taking sets to 80/90% interesting.

Just really wondering if you think your training is specific to you or would others see the benefit of training more like you?

Thanks

G

Hey Graeme, thank you for joining and filling my log buddy, much appreciated : )

I definitely like a loner these days regarding training haha

Ok so I’ve been following “bro split” from day one. I don’t see any issues what so ever with a beginner using it. Worked perfectly fine for me and hundreds of the best bodybuilders on the planet over the last few decades.

In fact, when I ddi first competing at age 27, I had more dense muscle, muscle maturely then anyone on stage with me, at my FIRST show.

Also, I attribute lot of my shape , roundness, 3D look to my style of training.

Regarding 80-90% failure sets, this is specific to me , I’ve been training 24 years, hard, so my joints are more sensitive to injury.

BUT if you watch my recent videos, I do take all my sets to failure , but just bit the kind of failure reps where I’m grinding or need a spot. I stop when I can’t SAFELY do another rep.[/quote]

Thanks Sas for the feedback, been enjoying watching your vids on here and youtube. The way you train actually looks fun

[/quote]
Thanks mate. And yes fun is key for me. If something I do don’t fun, I don’t do well at it lol

[Sasan Heirati]

How far will you take AAS use this push SAS? Are you just going to stick with test eq or will you be throwing in mast/anadrol too?

I’ll probably stay at 800 test 300 eq for as long as I’m feeling good in the gym seeing progress in the mirror, then creep it up slowly, and max out at 1000 test 500 eq. Past that, I just don’t see a benefit. 1500 is the upper limit for me feeling good and being able to eat and sleep. I’ve tried 2g and over and I don’t see a huge jump in progress, none that’s sustainable anyway

No won’t be using masteron till prep. It dehydrates muscles / joints and gives wrinkles hahaha and it’s a weak anabolic

I never say no to anadrol : D but not yet. Maybe peak off season

[Sasan Heirati]

Hi Sas

Fairly new to this site, really enjoy your content.

Just had a question regarding your training as its abit different from the low volume/high frequency approach i see alot of people use in the gym these days. Would you recommend a high volume bro split to someone whos not got the level of muscle maturity that you have? Find your comments in your vids about taking sets to 80/90% interesting.

Just really wondering if you think your training is specific to you or would others see the benefit of training more like you?

Thanks

G

Hey Graeme, thank you for joining and filling my log buddy, much appreciated : )

I definitely like a loner these days regarding training haha

Ok so I’ve been following “bro split” from day one. I don’t see any issues what so ever with a beginner using it. Worked perfectly fine for me and hundreds of the best bodybuilders on the planet over the last few decades.

In fact, when I ddi first competing at age 27, I had more dense muscle, muscle maturely then anyone on stage with me, at my FIRST show.

Also, I attribute lot of my shape , roundness, 3D look to my style of training.

Regarding 80-90% failure sets, this is specific to me , I’ve been training 24 years, hard, so my joints are more sensitive to injury.

BUT if you watch my recent videos, I do take all my sets to failure , but just bit the kind of failure reps where I’m grinding or need a spot. I stop when I can’t SAFELY do another rep.

[Sasan Heirati]

If food hasn’t digested, and you’ve gone hard hard on squats yes can happen. But it’s not a good thing. I suggest you give yourself more time between meal 1 and training and / or choose easier to digest foods

[Sasan Heirati]

An even better day today. Able to eat plenty given
2.5 hours minimum between meals.

Had one of the best leg sessions I’ve had n a long time.
No idea why. Just felt like I could lift everything haha

Maybe the 800mg viogen test and 300mg
Equipoise settling in nicely now:

But zero complaints today. Strong, full, big, and eating enough.

Legs
Laying curls x 3
Rdl x 3
Glute drive x 3
Leg press x 3
Leg extensions x 5
Adductors x 3
Abductors x 3

[Sasan Heirati]

If it’s made from whole egg you can count it yes but only if you don’t have much other choice buddy.

[Sasan Heirati]

Another good day today. Been able to eat again, didn’t use my CPAP again. And apparently I didn’t even snore excessively so…

Anyway, big chest session today, strongest I’ve felt so far. Changed my usual sequence and started with a fly movement before incline smith. But still managed 4 plates for 6 which I’m happy with considering incline is my weaker press

Food going in well. Still not super strict with tracking cos I’m still getting over the sickness. I’ll start tracking better in a few days

Still no scale weight either. I’ll jump back on the of the week

Buuut I feel big right now and it’s the best I’ve felt in the gym too.

Chest and calves
Decline panatta pec dec x 3
Incline smith x 3
Pec dec x 3
Decline CYBEX x 3
Cable fly x 3
Seated toe press x 5

[Sasan Heirati]

Little better again today. Didn’t use my CPAP again, pretty sure it was that causing it.

Not gonna check my weight for a few days cos it’ll annoy me lol

Anyway been able to EAT AGAIN today. So far so good. Leaning towards more appealing food choices instead of the easy regular ones. Even at the cost of gaining some body fat. I don’t care I just want to start growing again

Back day and it felt damn good after being able to eat a decent amount yesterday

Filmed it for my YouTube channel also

Back and abs
Neutral grip pull downs x 3
CYBEX low row x 3
Seated chest support row x 3
Panatta t bar row x 3
Dy row single arm x 3
Wide grip pull downs x 3
Rope ab crunches x 5

[Sasan Heirati]

Welcome Edi : )

Others will chime in with more detailed help but as a basic , deep tissue ALWAYS helps in my experience. Alongside daily forced stretching for that and its surrounding areas will go a long way before getting to more advanced methods.

I have extremely fragile and tight lower back, hamstrings, shoulders. I find a daily dose of stretching my calves, hams, glutes, lower back, lats, mid back, traps, chest, arms and quads… help keep things quite stable. This goes a long way.

Then tissue work on top with foam rollers, coach massage cushions, and a therapist when you can

[Sasan Heirati]

As Nath says, maybe test is shut down if you came off cold turkey. This can mentally affect things a lot

And motivation wise just remember why you started any of this.

None of us are motivated year round but the want and passion we have for this makes use push through those shit days till we get to better ones again

[Sasan Heirati]

So I THINK I’ve figured out why I’ve been feeling sickly on and
Off this past few days and not been able to eat properly or gain worth. Infact I’ve lost more weight so sitting at 272 today : (

Noticed I’ve had the sickly feeling even when I wake up fasted. With acid reflux. Bloating etc even if I lower food.

I’ve started using a CPAP machine 2 months ago. I wake up multiple times in the night cos it’s forcing too luck
Air in. I turn it off and on and it’s fine.

This was cos of 2 reasons, 1 it’s on an automatic ramp setting so builds pressure as you go into a deeper sleep, 2 I turn onto my face a lot when I sleep , so I think I’ve been pushing the mask causing leaks which makes the machine force more air too

It’s mouth mask too. So more air into my stomach causes the exact symptoms I’ve been having

Last night I didn’t wear my CPAP , and today the sickly feeling has almost gone.

So I’m going stop using it for now, I’ll order and nasal mask, and learn how to change the settings.

I’m hoping this is the end of the eating issues and I can start gaining again.

Anyway, rest day today

CONGRATULATIONS to Samson , the amazing new Mr O !

I’ll be doing a seminar alongside Samson next month which will be cool

Hope everyone is having a great weekend so far

I’ll check back in tomorrow

[Sasan Heirati]

275 today. Big sticking point

Hard to hit just try junk it up haha but I’ll stay patient and consistent and it’ll
Come

I need to remember this is best I’ve been off season. Last time I was this weight I was MUCH fatter: I know I am holding 7-10 lbs more quality muscle right now

So if I can just creep this up super slowly till next prep, it’ll all be wins from here

Delts today.

Kept volume low low. As elbows are extra sore right now and I was to hit some chest with arms tomorrow

Delts and traps
Side lateral panatta machine x 4
Reverse pec dec x 3
Cable side laterals x 3
Cable shrugs x 3

[Sasan Heirati]

ANYTHING can work…. Just cos someone else need a mid week rest day, doesn’t mean you have to. Best thing to do is try it. Give is 4 weeks at least and see how you feel. Are you processing ? Are you gaining / growing? Are you sleeping properly ? How’s digestion ? How’s motivation to train?

[Sasan Heirati]

Much better today.
Yesterday I ate only when I felt my gut was empty ish. So didn’t force any food.

I also added more fats to meals and lowered carbs a touch

Also upped protein. Started having a scoop of whey isolate 20-30 minute after certain meals.

By the end of the day I was ready to much sooner in between meals

Awesome leg session today. Think I trained for 2 full hours , felt like I could keep going. I’m gonna be keeping rep ranger m lower from now. Just feels better at this point

Food been going in fine today.

And tonight I’ll have a maccies off plan. 2
Burgers and 2 fries. Really top up the calories

May this continue : D

LEGS
Laying curls 3 x 8-20
Seated curls 1 x 6
Kick back machine 2 x 8
Glute drive 2 x 6-8
RDL 3 x 5-7
Leg extensions 3 x 8-12
Sled leg press 2 x 6-10
Adductors 3 x 8-12
Standing calf raises 5 x 8-12

[Sasan Heirati]

If I was you I’d definitely try changing the training style and split around. More rest days and increase calories too for sure see how this feels