I Believe in the Max-OT (Maximum Overload Training) principles that I learned from Paul Delia, owner of AST Sports Science. Max-OT is a low volume, high intensity approach to stimulate muscle growth.
I use basic free weight movements with heavy weight and low reps. I stay in a 4 to 6 rep range on my movements. If I can get more than 6 reps, the weight is too light.
I also believe in a low number of total sets per body part and that each body part should be worked only once per week. This is consistent with the Max-OT philosophy in that recovery is a key element in the muscle growth equation.
To learn more about Max-OT Training check out my Training DVDs .
Your workouts are merely the stimulus and it is what you do when you leave the gym that will directly impact the degree of your results.
I believe that the cornerstone of a good nutritional plan is quality protein. Consistently supplying yourself with protein every 2 to hours keeps your body in an environment that is conducive to muscular growth.
I emphasize protein because I feel that it is the key ingredient. Protein builds muscle. A person who is training intensely will have a higher protein requirement than a sedentary individual.
Post-workout nutrition is essential for maximizing gains. I follow the post-workout nutritional plan outlined by AST Sports Science Director of Research Paul Cribb. To learn how to develop the perfect nutrition plan check out my Nutrition Seminar DVD and the Lost Logs: The Ultimate Guide for Getting Totally Shredded .
Most of my recommendations for considering yourself an advanced steroid user are self-explanatory. Basically, my worry here is that no matter how many cycles you´ve done, if you´re losing half of your gains from each cycle, then you have a lot of work to do to figure out what you´re doing wrong after your cycles end. There´s really no way around that fact & if you´re not keeping half of your gains, then something is going wrong when you end your cycles. Before you jump into an advanced cycle, with multiple compounds and drugs, you need to get your post cycle in order. If you´re losing more than half your gains from every cycle… then something isn´t in check. You aren´t an advanced steroid user you´ve just used a lot of them. But, if you keep most of your gains from each cycle, and meet the other 3 criteria for being advanced, then this cycle is for you!