My Training Philosophies

[Strengthlegend40]

Hey Yall! I figured I post this because I’ve been getting request to write up my training regimen, strength exercises etc. Much of this many of you might have already read on other sites. I wrote this post a few months ago on SE and it really explains everything and I’m too tired to simplify or shorten it. Basically, I don’t believe in “overtraining” IF your routine is mapped out correctly and your training is short (no longer than 35-40 mins) and very intense it will work. Of course, your diet MUST be on point also. I have gotten amazing results and so have all my clients (BTW, I do this completely natural---(so far!) so the results could be even more dramatic if one were “chemically enhanced”). OH….this is a VERY advanced routine and is only for people who take there training exceptionally serious. Yes this is very controversial and many will disagree….its cool because its gotten me to FREAK-HOOD and my result speak for themselves. Anyway, you ask for it…here it is. ENJOY!

I believe im somewhat blessed genetically in terms of natural size, but my training philosophies have taken me to very satisfying levels. At my best and fully PUMPED...I've measured 21 ½ in guns..(if I could only get my calves that big!)

For me, Quality has been pretty good, definition and symmetry have been average at best….but mass in all the major muscle groups have been off the charts, most people think I’ve been juicing for years (yet to take my 1st cycle). My point is, adopting a strong powerlifting base with a little high intensity hypertrophy training strategy will go a long way for both strength and growth. Personally for me, I map out how long each muscle takes to recover (each person is different) and train each accordingly. For example: I will start out the month training chest and biceps….Chest usually takes me about 96 hours to recover…BUT biceps only takes me 60 hours to recover…with this routine, you will end up with some crazy training combinations like calves/traps/abs, all of which occasionally need to be trained on the same day according to how fast they recover.

SO since I train chest every 96 hours but biceps every 60….I wont be training those muscles together again for quite a while which keeps my workouts interesting and is unadaptable. The basic philosophy is…as soon as the muscle is recovered, it is trained immediately (no “lag time”)…unlike the people who designate a certain body part for a certain day (example: Monday / chest, Tuesday / legs etc.), This routine is designed to get each muscle a significant amount of attention according to its recovery time…..in short, im growing as fast as I can naturally. DO the math, if you were to train each body part once a week, you would only be getting 52 workout for each muscle a year (at best). With my philosophy, it is near double that THUS making me grow twice as fast as the average person. IN FACT, theoretically you can train almost everyday with this routine…there is always a fresh muscle that needs to be trained!!! But that is pushing it, you are literally walking a very thin line between extreme muscle growth and overtraining!

Now the actual training that is involved completely depends on what your goals are, but should be kept short and intense. For me, pairing low rep compound strength movements with high rep drop sets and isolation movements work best. SORRY FOR THE LONG REPLY! Im sure this routine will be controversial BUT it works for me and every serious athlete I train….it might work for you.

Also, for the above training regimen (if anyone actually reads it) it is imperative that you train instinctively. Obviously this way is extreme and will occasionally pair “conflicting” muscles together….for example: Chest/traps Monday, Then shoulders/triceps may end up on Tuesday. When this happens, you clearly want to train accordingly….usually choosing the exercises wisely and only giving each muscle enough work so as to break the muscle down significantly, only need 4-6 sets. Here is a quick example of my month:

M –chest/biceps
T – Legs/ calves
W – Back/triceps
T – Delts / Traps/ biceps
F – Chest/abs
S - Calves
S – Legs/ triceps
M – Biceps/back
T – Chest/Delts
W – Calves/Traps
T – Biceps/triceps
F - Legs
S – Chest/back
S – Biceps/calves/Delts
M – Triceps/Traps
T - Abs
W – Chest/Biceps
T – Legs/calves
F – Back/Triceps
S – Biceps/Delts/Traps
S - Chest
M - Legs
T – calves/Triceps
W- Biceps/back
T – Chest/Delts
F- Traps
S – Biceps/legs/ calves
S – Back/ Triceps

I do not train everyday but this is close to what my regimen is like….taking days off as needed. Training is usually done in 40 mins or less so training so often is not as much of a chore either. LOTS of growth if done right...check my vids if you want, im sittin at 270lb at about 13-14% all natural so far.....sorry but its all about walkin the walk.

I will elaborate more on what exercises I use for each muscle at a later time (IF YALL WANT)….time for bed!

[Action]

Great thread bro. Sheds a lot of light and very useful.

My first question is, what do you use to gauge your recovery time for a particular muscle? Would it be soreness and stiffness?

[Action]

Originally Posted by Strengthlegend40

I will elaborate more on what exercises I use for each muscle at a later time (IF YALL WANT)….time for bed!

Yes do that please!

[b-real]

Nice post! Im curious too how you gauged recovery. I always feel the urge to train a certain body part just because it feels recovered but I dont because it isnt the scheduled day. Sometimes I wonder if Im missing out. This would be a good way to change things up for someone getting bored or someone who has plateued.

[Dead23]

Hey would like to aske if you could solve my mysterious bicep problem.
No matter how hard or intense or often I work my biceps they never get sore. I have tried switching the exercises I use on them, train them differently (high and low weight training) and they just won't budge. My form is perfect for each rep. I have deliberately given additional attention to my form to ensure that this isn't the prob.... so WTF! A big helping hand is needed on this one as I am completely rooted as to what the problem is.

[Strengthlegend40]

Originally Posted by Action

Great thread bro. Sheds a lot of light and very useful.

My first question is, what do you use to gauge your recovery time for a particular muscle? Would it be soreness and stiffness?

As far as gauging recovery time, my determining factors are soreness yes, but more importantly is performance. Since my primary goals are performance oriented than that is how I gauge my training frequency for each muscle. I am always on a strength “peaking” cycle (usually 12 weeks) and start off each cycle training each muscle at around 75% intensity of my 1RM and increase each week by around 3%. Ultimately I will reach around 106% to 109% of my original 1RM which basically suggests that I just increased my 1RM by around 6%-9% in my training cycle (doesn’t seem like much but that is very significant). As long as my performance is increasing than that is where my recovery time between each training session for that same muscle is maintained. The Majority of my training circulates around the bench press, deadlift and squat (powerlifter) so all unnecessary exercises are eliminated BUT I do train each muscle….nothing gets left out, that’s how you get muscle imbalances which lead to injuries.
For Example:

Day 1. Chest/Biceps

Chest – I have to analyze my weaknesses on the benchpress and train to strengthen these weaknesses accordingly. If the power off the chest is weak…than I do X-Reps and pause reps. If my lockout is weak, than I do board presses, lockouts, and/or bench shirt work. I usually do 8-10 working sets of the bench press following my 12 week intensity program (gradually increasing each set’s intensity and decreasing reps). Than Ill do 3-4 sets of either some form of lockout or an exercise that promotes strength off the chest. Than include maybe one more exercise like 2 sets of dips for the lower pecs and tricep strength. I do NOT do incline presses/ pec fly’s / cable crossovers etc. They serve no purpose for overall bench strength.

Bench press – 8-10 sets / reps of 5, 3 and 2
Board presses 3-4 sets / reps of 5 and 3
x-Reps or dips 2-3 sets / reps of 10
This routine will change every chest work out….my next chest workout would look like this:
Benchpress with pause – 8-10 reps of 5. 3 and 2
Bench Lockouts 3 sets/ reps of 5
Dumbell floor lockouts 2 sets of 5
NOTHING stays the same and each muscle gets a different workout each time BUT still focusing on the compound movements….see a pattern?

Biceps or any “auxiliary” muscle that is included is kept to only 6-8 sets at most! Remember you will be training each muscle as soon as it is recovered so no need to go overboard. Id usually do 3-4 working sets of straight bar curls (I use the intensity program on all muscles so I go HEAVY on every exercise. Than Ill do 2 or three sets of Alt dumbbell curls or hammer curls…reps for all are usually 5 working down to 3 (power reps) than 1 sets of high reps to help the muscle recruiting process.

Because I train each muscle so often (as soon as it is recovered), I NEVER do the same exercises twice…..always use different exercises BUT still always strengthening the 3 basic compound movements. Make Sense?? Lol

I use this training philosophy on each major muscle group….at all times using compound movements as a base than using specific exercises to strengthen the weakness in the movement. Every major muscle group (chest, legs, back, and delts) have compound movements to use as a base and to strength its weakness on the following exercises.

The secondary or “auxiliary” muscles (bi’s/triceps/traps/ calves/ abs) are small and trained more often so only 6-8 sets are plenty to train the muscle thoroughly. All of this should take no more than 35-40 minutes TOPS. So you should never be super sore the next day but your strength should increase significantly and your BF will be kept in check because you can train virtually everyday. Of course you need to EAT a lot if you’re going to grow off of this and need a significant amount of healthy calories to support all the training and growth. To tell you the truth…I’ve tried many different workouts and Strength programs but am always sore and hurt which generally means your performance gets flushed down the shitter. This way of training never makes me too sore and am always ready to train the next day with out aching so my strength is on a steady incline. Also this training keeps from getting bored because im always training different muscles together AND im only in the gym for a half hour!!!! So im in and out quickly, with the right amount of muscle stimulus and allowing my joints not to get over worked.

[Strengthlegend40]

Originally Posted by Dead23

Hey would like to aske if you could solve my mysterious bicep problem.
No matter how hard or intense or often I work my biceps they never get sore. I have tried switching the exercises I use on them, train them differently (high and low weight training) and they just won't budge. My form is perfect for each rep. I have deliberately given additional attention to my form to ensure that this isn't the prob.... so WTF! A big helping hand is needed on this one as I am completely rooted as to what the problem is.

I personally would not judge my biceps progress on how sore they are. Id use performance and overall growth as the key ingredient to judge if how your training them is sufficient. Basically...if your bi's are strong and steadily growing but are never sore than GREAT!!! Who cares as long as you are making progress? Of course you do have to take into consideration that the small auxiliary muscle are heavily recruited into your major compound movements so make sure you scheduled them accordingly and never do more than 8 sets at most.

[admin]

Great post. I agree with the bis/tris/calves/abs, I usually throw them at the end of a workout as well, though I should throw in calves more often than once a week.
Also done in about 40-45minutes as well.

[Under-Radar]

i like it all. and agree no one should be in the gym that long.

[davidbl769]

great post brother. no jacking off at the gym, straight to the point, train hard and intense and get out. i'll walk out and see the same to jackasses yapping to each other that i say walking in. and they wonder why they don't get any gains. how bout train and shut the hell up. sorry bro, i had to vent on that. looks great!

[Replicator]

Originally Posted by Strengthlegend40

Hey Yall! I figured I post this because I’ve been getting request to write up my training regimen, strength exercises etc. Much of this many of you might have already read on other sites. I wrote this post a few months ago on SE and it really explains everything and I’m too tired to simplify or shorten it. Basically, I don’t believe in “overtraining” IF your routine is mapped out correctly and your training is short (no longer than 35-40 mins) and very intense it will work. Of course, your diet MUST be on point also. I have gotten amazing results and so have all my clients (BTW, I do this completely natural---(so far!) so the results could be even more dramatic if one were “chemically enhanced”). OH….this is a VERY advanced routine and is only for people who take there training exceptionally serious. Yes this is very controversial and many will disagree….its cool because its gotten me to FREAK-HOOD and my result speak for themselves. Anyway, you ask for it…here it is. ENJOY!

I believe im somewhat blessed genetically in terms of natural size, but my training philosophies have taken me to very satisfying levels. At my best and fully PUMPED...I've measured 21 ½ in guns..(if I could only get my calves that big!)

For me, Quality has been pretty good, definition and symmetry have been average at best….but mass in all the major muscle groups have been off the charts, most people think I’ve been juicing for years (yet to take my 1st cycle). My point is, adopting a strong powerlifting base with a little high intensity hypertrophy training strategy will go a long way for both strength and growth. Personally for me, I map out how long each muscle takes to recover (each person is different) and train each accordingly. For example: I will start out the month training chest and biceps….Chest usually takes me about 96 hours to recover…BUT biceps only takes me 60 hours to recover…with this routine, you will end up with some crazy training combinations like calves/traps/abs, all of which occasionally need to be trained on the same day according to how fast they recover.

SO since I train chest every 96 hours but biceps every 60….I wont be training those muscles together again for quite a while which keeps my workouts interesting and is unadaptable. The basic philosophy is…as soon as the muscle is recovered, it is trained immediately (no “lag time”)…unlike the people who designate a certain body part for a certain day (example: Monday / chest, Tuesday / legs etc.), This routine is designed to get each muscle a significant amount of attention according to its recovery time…..in short, im growing as fast as I can naturally. DO the math, if you were to train each body part once a week, you would only be getting 52 workout for each muscle a year (at best). With my philosophy, it is near double that THUS making me grow twice as fast as the average person. IN FACT, theoretically you can train almost everyday with this routine…there is always a fresh muscle that needs to be trained!!! But that is pushing it, you are literally walking a very thin line between extreme muscle growth and overtraining!

Now the actual training that is involved completely depends on what your goals are, but should be kept short and intense. For me, pairing low rep compound strength movements with high rep drop sets and isolation movements work best. SORRY FOR THE LONG REPLY! Im sure this routine will be controversial BUT it works for me and every serious athlete I train….it might work for you.

Also, for the above training regimen (if anyone actually reads it) it is imperative that you train instinctively. Obviously this way is extreme and will occasionally pair “conflicting” muscles together….for example: Chest/traps Monday, Then shoulders/triceps may end up on Tuesday. When this happens, you clearly want to train accordingly….usually choosing the exercises wisely and only giving each muscle enough work so as to break the muscle down significantly, only need 4-6 sets. Here is a quick example of my month:

M –chest/biceps
T – Legs/ calves
W – Back/triceps
T – Delts / Traps/ biceps
F – Chest/abs
S - Calves
S – Legs/ triceps
M – Biceps/back
T – Chest/Delts
W – Calves/Traps
T – Biceps/triceps
F - Legs
S – Chest/back
S – Biceps/calves/Delts
M – Triceps/Traps
T - Abs
W – Chest/Biceps
T – Legs/calves
F – Back/Triceps
S – Biceps/Delts/Traps
S - Chest
M - Legs
T – calves/Triceps
W- Biceps/back
T – Chest/Delts
F- Traps
S – Biceps/legs/ calves
S – Back/ Triceps

I do not train everyday but this is close to what my regimen is like….taking days off as needed. Training is usually done in 40 mins or less so training so often is not as much of a chore either. LOTS of growth if done right...check my vids if you want, im sittin at 270lb at about 13-14% all natural so far.....sorry but its all about walkin the walk.

I will elaborate more on what exercises I use for each muscle at a later time (IF YALL WANT)….time for bed!

Originally Posted by Strengthlegend40

As far as gauging recovery time, my determining factors are soreness yes, but more importantly is performance. Since my primary goals are performance oriented than that is how I gauge my training frequency for each muscle. I am always on a strength “peaking” cycle (usually 12 weeks) and start off each cycle training each muscle at around 75% intensity of my 1RM and increase each week by around 3%. Ultimately I will reach around 106% to 109% of my original 1RM which basically suggests that I just increased my 1RM by around 6%-9% in my training cycle (doesn’t seem like much but that is very significant). As long as my performance is increasing than that is where my recovery time between each training session for that same muscle is maintained. The Majority of my training circulates around the bench press, deadlift and squat (powerlifter) so all unnecessary exercises are eliminated BUT I do train each muscle….nothing gets left out, that’s how you get muscle imbalances which lead to injuries.
For Example:

Day 1. Chest/Biceps

Chest – I have to analyze my weaknesses on the benchpress and train to strengthen these weaknesses accordingly. If the power off the chest is weak…than I do X-Reps and pause reps. If my lockout is weak, than I do board presses, lockouts, and/or bench shirt work. I usually do 8-10 working sets of the bench press following my 12 week intensity program (gradually increasing each set’s intensity and decreasing reps). Than Ill do 3-4 sets of either some form of lockout or an exercise that promotes strength off the chest. Than include maybe one more exercise like 2 sets of dips for the lower pecs and tricep strength. I do NOT do incline presses/ pec fly’s / cable crossovers etc. They serve no purpose for overall bench strength.

Bench press – 8-10 sets / reps of 5, 3 and 2
Board presses 3-4 sets / reps of 5 and 3
x-Reps or dips 2-3 sets / reps of 10
This routine will change every chest work out….my next chest workout would look like this:
Benchpress with pause – 8-10 reps of 5. 3 and 2
Bench Lockouts 3 sets/ reps of 5
Dumbell floor lockouts 2 sets of 5
NOTHING stays the same and each muscle gets a different workout each time BUT still focusing on the compound movements….see a pattern?

Biceps or any “auxiliary” muscle that is included is kept to only 6-8 sets at most! Remember you will be training each muscle as soon as it is recovered so no need to go overboard. Id usually do 3-4 working sets of straight bar curls (I use the intensity program on all muscles so I go HEAVY on every exercise. Than Ill do 2 or three sets of Alt dumbbell curls or hammer curls…reps for all are usually 5 working down to 3 (power reps) than 1 sets of high reps to help the muscle recruiting process.

Because I train each muscle so often (as soon as it is recovered), I NEVER do the same exercises twice…..always use different exercises BUT still always strengthening the 3 basic compound movements. Make Sense?? Lol

I use this training philosophy on each major muscle group….at all times using compound movements as a base than using specific exercises to strengthen the weakness in the movement. Every major muscle group (chest, legs, back, and delts) have compound movements to use as a base and to strength its weakness on the following exercises.

The secondary or “auxiliary” muscles (bi’s/triceps/traps/ calves/ abs) are small and trained more often so only 6-8 sets are plenty to train the muscle thoroughly. All of this should take no more than 35-40 minutes TOPS. So you should never be super sore the next day but your strength should increase significantly and your BF will be kept in check because you can train virtually everyday. Of course you need to EAT a lot if you’re going to grow off of this and need a significant amount of healthy calories to support all the training and growth. To tell you the truth…I’ve tried many different workouts and Strength programs but am always sore and hurt which generally means your performance gets flushed down the shitter. This way of training never makes me too sore and am always ready to train the next day with out aching so my strength is on a steady incline. Also this training keeps from getting bored because im always training different muscles together AND im only in the gym for a half hour!!!! So im in and out quickly, with the right amount of muscle stimulus and allowing my joints not to get over worked.

Absolutely brilliant stuff SL, just brilliant

REP

[Strengthlegend40]

Originally Posted by Replicator

Absolutely brilliant stuff SL, just brilliant

REP

Thanks bro!!

Ive had a great time the last couple of months (at SE and now here). Everyone here seems to be down to earth and willing to help others out. I had quite a few people help me in getting ready to "enter the dark side" which I know little of. SOoo I figured I help contribute with something that I know plenty of. Help me with juice....I help with training....its a perfect world!! LOL

[Action]

Originally Posted by Strengthlegend40

Thanks bro!!

Ive had a great time the last couple of months (at SE and now here). Everyone here seems to be down to earth and willing to help others out. I had quite a few people help me in getting ready to "enter the dark side" which I know little of. SOoo I figured I help contribute with something that I know plenty of. Help me with juice....I help with training....its a perfect world!! LOL

You scratch our backs, we'll scratch yours.

Have you figured out what you want to do yet?

[Strengthlegend40]

Originally Posted by Action

You scratch our backs, we'll scratch yours.

Have you figured out what you want to do yet?

Yes, I want to keep things simple and see how I react basically. I’m gonna be doing 500mg of test (cyp) or sust 250 with a 4 week kick start of dbol at 40mgs a day. My only dilemma is im not exactly sure how long I want my cycle to be. Everyone suggest a standard 12 cycle but I’ve read that gains stop coming past week 8 or 9 and the remainder 3-4 weeks is just dealing with the sides. Maybe a 9-10 week cycle? What do you think? I’m kind of paranoid about PCT and not regaining my natural levels completely so I’m leaning more toward a shorter cycle. If I do choice to keep the cycle shorter, should I increase my dosages? Sorry bout all the questions lol.

[WetWorks]

I never heard that people stop gaining after 8 or 9 weeks . I've gained all the way thru my cycles , its all up to your diet . most people can't keep up with it or start to slack after they get results . I would stick with 12 weeks . you'll be fine , I've never ever done PCT cause they just didn't do that stuff back when I was starting AAS . it wasn't until about 10 years into it I started to hear about PCT . by than I put myself on TRT and haven't looked back . PCT should bounce you back I wouldn't sweat it . you shouldn't need to increase your doses if you run it shorter . 500 mg is the minim about for a cycle , you can go up from there . I feel the best when I'm doing 1000 mg to 1500 mg . so you have a long ways to go .

[SweatyApe]

wow i think im going to try that out.. i have tried so many routines but it seems like somthings arent getting worked enough (mostly my arms)... this looks awsome... thanks for the awsome post! i cant wait to try it out along with my first cycle :P

[Strengthlegend40]

Originally Posted by ianf406

wow i think im going to try that out.. i have tried so many routines but it seems like somthings arent getting worked enough (mostly my arms)... this looks awsome... thanks for the awsome post! i cant wait to try it out along with my first cycle :P

Thanks bro,

Just a word of caution though....The example workout schedule I made was conducive to how fast MY body recovers, I would Highly recommend using the same philosophy and scheduling each work out according to how fast YOUR muscle groups recover....other wise you could become "over trained". I stated above that I don’t believe in overtraining.....let me reiterate that, I believe the state of "overtraining" can be avoided (even while training everyday) if you schedule your training sessions wisely, eat sensibly, and stick to the principles of the program (low volume, high intensity, short workout, etc.)

I know it’s easy to sound like a broken record saying this but I don’t want people to get hurt and/or run-down physically trying to follow my advice too blindly.

[Action]

Originally Posted by Strengthlegend40

Everyone suggest a standard 12 cycle but I’ve read that gains stop coming past week 8 or 9 and the remainder 3-4 weeks is just dealing with the sides.

All hearsay. Depends on diet, training, rest and of course individual reaction to the given compounds.

You could get most of your gains in the first half of the cycle and taper off or start slow and steady and make much better progress towards the final half of your cycle. Or something completely different.

[Action]

Originally Posted by Strengthlegend40

Yes, I want to keep things simple and see how I react basically. I’m gonna be doing 500mg of test (cyp) or sust 250 with a 4 week kick start of dbol at 40mgs a day.

Good proposal and what we recommend here for first timers. I would give it about 12 weeks. Although with you, it'll be interesting to see just how you react after going your whole life natural and getting to the level you've gotten!

[b-real]

Originally Posted by Strengthlegend40

Thanks bro,

Just a word of caution though....The example workout schedule I made was conducive to how fast MY body recovers, I would Highly recommend using the same philosophy and scheduling each work out according to how fast YOUR muscle groups recover....other wise you could become "over trained". I stated above that I don’t believe in overtraining.....let me reiterate that, I believe the state of "overtraining" can be avoided (even while training everyday) if you schedule your training sessions wisely, eat sensibly, and stick to the principles of the program (low volume, high intensity, short workout, etc.)

I know it’s easy to sound like a broken record saying this but I don’t want people to get hurt and/or run-down physically trying to follow my advice too blindly.

Once you start the dbol, if you choose to, you're gonna be a damn freak! You gotta post pics after week 5... I gotta see this

[SweatyApe]

Originally Posted by b-real

Once you start the dbol, if you choose to, you're gonna be a damn freak! You gotta post pics after week 5... I gotta see this

haha this guys a freak already... 5'11" 275???? wow... lol

[Replicator]

Originally Posted by Strengthlegend40

Thanks bro,

Just a word of caution though....The example workout schedule I made was conducive to how fast MY body recovers, I would Highly recommend using the same philosophy and scheduling each work out according to how fast YOUR muscle groups recover....other wise you could become "over trained". I stated above that I don’t believe in overtraining.....let me reiterate that, I believe the state of "overtraining" can be avoided (even while training everyday) if you schedule your training sessions wisely, eat sensibly, and stick to the principles of the program (low volume, high intensity, short workout, etc.)

I know it’s easy to sound like a broken record saying this but I don’t want people to get hurt and/or run-down physically trying to follow my advice too blindly.

IMO this is brilliant advice and should be well heeded. Recovery is a very important part and if you guage it wrong and train too often you just gonna spin your wheels.
Usually less is more.
Not very many can train like SL and get away with it.
Usually one body part every 6-7 days for the majority.
REP

[Replicator]

Originally Posted by Strengthlegend40

Thanks bro,

Just a word of caution though....The example workout schedule I made was conducive to how fast MY body recovers, I would Highly recommend using the same philosophy and scheduling each work out according to how fast YOUR muscle groups recover....other wise you could become "over trained". I stated above that I don’t believe in overtraining.....let me reiterate that, I believe the state of "overtraining" can be avoided (even while training everyday) if you schedule your training sessions wisely, eat sensibly, and stick to the principles of the program (low volume, high intensity, short workout, etc.)

I know it’s easy to sound like a broken record saying this but I don’t want people to get hurt and/or run-down physically trying to follow my advice too blindly.

Again, great advice and exactly how I train (highlighted in red)but even then, can only train 3 days a week if i want to keep getting results.................coz i am a fossil, recovery, recovery, recovery

REP