KPSH (the number of lifts of the barbell) is a term from weightlifting. It shows the total tonnage of weight lifted per workout.
Let's say you did THREE EXERCISES before the back course (pull-ups, barbell pull, dumbbell pull). In each exercise, you had 4 working sets of 8 repetitions. Multiply the number of exercises (3) by the number of sets (4) and by the number of repetitions (8) in order to find out the KPSH (volume) of the workout. 3X4X8=96.
When you take a course of steroids, your recovery capabilities are seriously increased and you can and therefore should train more in order to get more results from the course. The first thing you should do is to gradually increase the KPSH.
I usually add one approach to each exercise in the first two weeks of the course, i.e. I did 4 sets before the course, and after the start of the course I do 5 sets. In our example, this would turn into 120 KPSh (3X5X8). Ie, it was 96, but already 120 on the course!!! The volume of the load, as you can see, has increased significantly.
In the middle of the course, depending on how I feel, I can add one additional exercise for each group. In our example, I do 3 back exercises before the course. And a month after it started, I would add the 4th (for example, the thrust of the upper block) and then the KPSH = 160!!! (4X5X8). Before the course there were 96.....at the beginning of the course there were 120....and now (at its peak) as many as 160!
If you add one more additional repetition in each approach, then the CPSH becomes 180! And this is almost twice as much as before the course. If you manage to accommodate this volume of load at the same time of training as before the start of the course. This will mean that your intensity has DOUBLED!!! And if you also have increased weights during the course (and they always increase very seriously), then the intensity can increase THREE TIMES!!! Now do you understand what steroids do? They make it possible to train many times more intensively and accelerate muscle growth and strength performance by the same number of times (please note, I did not write strength, although this is also there. I wrote strength performance because it is more important for bodybuilders).
The essence of bodybuilding as a physical activity (and not its consequences - muscles) is POWER WORK CAPACITY, i.e. the ability to perform a large amount of work (do a lot of CPSH with heavy weights and rest between sets). It is this load that grows big muscles. Therefore, it is this load that needs to be increased if you want to see your muscles grow.
But you need to do this very carefully and very correctly. If you do NOT CAREFULLY (quickly) increase the volume of the load, then it may become too large for your recovery capabilities, even on steroids. Then your growth will stop and you will fall into overtraining. That, by the way, is why those who have learned to grow without steroids ALWAYS show good results with them. Their recovery capabilities are better trained and they better feel the "edge" beyond which they should not climb.
That's why, Those high-volume training schemes that are printed in magazines are suitable ONLY for Top professionals who have been training their strength performance for decades. If an amateur starts repeating such a scheme, then he will not succeed. Even if he's on steroids. Smoothly increase the efficiency! To begin with, it's enough to simply add one working approach to each exercise. That's it!
If you increase the load INCORRECTLY (i.e. without taking into account the duration of the workout itself), then your progress will be weak, because the intensity will not increase. The fact is that the load (intensity) depends not only on the KPSH, but also on the training TIME! If you have increased the CPSH exactly TWICE, but at the same time the duration of your workout has also doubled, then this means that the intensity has not changed.
It is very important to take into account the time (duration of training). Always try to slightly reduce the time between sets (ideal = 30-60 seconds), rather than increase it. You are not a powerlifter! You are not training strength power (strength), but strength performance (big muscles)! Therefore, no talking and sitting on the simulators. Only silent work!
The main recommendations for training on the course:
- More CPSH (increase the volume of work)
- Less rest (slightly reduce rest between sets)
I will not describe the practical scheme in detail, because it is individual for everyone. If you don't know where to start, then just take my "Base To Failure" scheme and add one working approach to each exercise. So you will get the initial training scheme on steroids.