Training Frequency

[Scott Stevenson]

Hey Bud!

Thanks for posting this.

So, you're right (sorry to say) - you're probably not a hyper-responder, as most would know this right off the bat, almost regardless of what type of training regime they follow.  Some hyper-responders (IFBB Pros being the easiest examples in many, although not all cases) may not necessarily be mesomorphic (some might be kind of thin, but very lean, and others might even tend to be a bit "hefty" as was the case for Evan Centopani), but they almost always outdistance themselves from peers right from the get go.  

I've heard to many stories of this happening, both in terms of natty training, as well as stories of guys sharing a "Cycle" of gear and one outgrowing the other tremendously. (The point in the latter being that with the PEDs in the mix, this affects motivation and guys will just put things together with training etc, even if it's just a placebo-driven change in how they approach training.)

As far as cutting vs. bulking now (I've addressed this here before), unless you really just want to be a monster (guessing not), then you might feel better leaning out.

Everyone is very different, but for many, the limit on bulking is how much you're willing to put up with as far as body fat with the idea in mind that a couple years or so of getting "fat" will mean that have the muscle you want when you diet down.  

If you really are "skinny fat" and dieting down will mean you just look gaunt, then this might put you in a good place psychologically to be ready to put on some size. OTOH, you might like how you look at a lower body fat and be happy maintaining there and/or building conservatively, keeping body fat at a lower amount.  (Again, to each his / her own.)  Most guys will not look terribly large in a suit or regular t-shirt, but you'll have a very fit physique, which may be what you want, and at a lower body fat (perhaps only for the warmer months), you'll look how you might like to look "when it matters," i.e., when it can be seen (tank tops / vests, etc.).

I hope that helps!

-Scott

Hi, 
 
I was listening to a podcast which you were on and one thing that stood out for me was the discussion regarding satellite cells and muscle growth.

https://www.youtube.com/watch?v=GVBxQryVIok

My take from it was if you a hyper responder to growth then training once a week might be an optimal way to train with these cells forming for 5 days or so but for someone who responds poorly would not benefit from this level of frequency and would benefit more from a FT style approach by training the muscle 3 times per week with more frequency. 
 
I just want to know in your expert opinion how someone could tell if they are a hyper responder or not.  I’m mainly referring to myself in this scenario and I would say I have an ectomorph body type.  I’m quite tall and skinny, don’t have large limbs (small wrists and forearms etc).  I would say I’m currently skinny fat and to be honest I’m at a crossroads because I’m trying to lose that body fat before starting FT, but I lack much muscle so I’m not sure if I’d be better off just spending a year trying to gain size and then maybe cut to lose body fat. 
 
That a side though I’m 41 and don’t have much to show for my age so I need to find a training frequency that would be beneficial to me and not something that will slow my progress which is why I wanted to ask you in regards to the podcast and your comments on hyper responders best suited to “bro split” style training, how I would determine if I fall under that category or not. 
 
My gut feeling is that I am far from being a hyper responder based on the way I look now at 41 years old and my body type, but you never know.  Any thoughts and advice would be much appreciated. 
 
Thank you for your time