Bodybuilding

Training Template by Lift Run Bang

Published

7 years ago

September 24, 2018

Trevor Kouritzin

This program is based on the Key Foundations of Weight Training

( Lift Run Bang Training Template) Written By Trevor Kouritzin

Chemical Engineer, Human Nutrition MSc. Candidate

Coach Paul Carter

Lift-Run-Bang.com

Instagram.com/LiftRunBang

It is my spin on Coach Paul Carter's Lift Run Bang (LRB) Training program. The LRB training template is one of the best hypertrophy templates ever developed. I like the principles of the program, but I feel that the program doesn't contain the proper delineation between training modalities for different types of physique display.

For example, physique athletes, bodybuilders, and powerlifters want more muscle, but physique competitors need to approach training differently than bodybuilders and powerlifters.

A physique competitor needs to make his primary focus keeping his waist tight and his physique aesthetic, whereas a powerlifter doesn't care what his form looks like as long as his strength increases.

This program gives you the best of everything. I took the LRB training template and tweaked it for the goals of a men's physique athlete. If you have the physique goals of a male cover model, this is the program you need.

Base your training around the big basic lifts: squats, deadlifts, overhead pressing, etc.
Have a progression plan.
Do some form of conditioning.
Believe in what you are doing.

But also tailored specifically for a men's physique athlete with daily ab training, daily calf training, and programmed extra work to ensure the physique stays balanced and aesthetic.

The Lift Run Bang Recipe:

A heavy Light System - You lift heavy for one workout and then lift for reps the next. People always argue whether progressive overload or blood volume training is the best stimulus for muscle hypertrophy. That would like asking which organ is more important; your liver or your heart? You would be dead without either. The LRB template focuses on progressive overload and blood volume training, so you get the best of everything.
Push / Pull / Legs – This is the most productive workout split for intermediate and advanced lifters. The push/pull/legs split allows you to train each muscle group twice per week, which maximizes muscle protein synthesis, but still allows for enough recovery time between workouts, so you don't overtrain.
Daily Ab Training – By training abs daily, you will constantly be depleting the glycogen muscles, promoting localized fat loss. New research shows that sport-specific training promotes localized fat loss by increasing blood flow to the area. Take the example of a carpenter who is using his forearms daily. Have you ever seen a carpenter who doesn't have super vascular and jacked forearms? I haven't. Daily ab training is something I have been experimenting with on my clients, and I can tell you anecdotally that it does work.
Daily Calf Training – Similar to above, calves are an extremely stubborn muscle group. Trying to get your calf muscles to grow is almost the equivalent of trying to get your jaw muscles to grow. If you haven't been blessed with genetically good calves, the only effective method I have found to get them to start growing is training them daily with high repetitions.

Heavy Days:

The heavy days are for strength progression and progressive overload. That means HEAVY weight and low reps. You should try to add weight to the bar each workout or get an extra rep with the same weight used in the previous session.
Rest between sets will be 2-3 minutes. The heavy days are all about moving as much weight as possible.
Train with an external focus on the heavy days. Focus on lifting the weight from A to B rather than the mind-muscle connection.

Light Days:

The light days are for hypertrophy and strengthening the tendons. That means HIGH reps and forcing a lot of blood into the muscle. You are not trying to kill yourself on the light days. You are trying to strengthen the supportive area by forcing a lot of blood through those joints, tendons, and musculature. Reps are in the 15-30 range.
Rest between sets is minimal on light days. The goal is to achieve the most significant muscle pump possible to stretch the fascia of muscle cells to stimulate muscle growth.
Train with an internal focus on the light days. Focus on the mind-muscle contraction and mindfully contracting muscles to move the weight from A to B.

Must Read: How to Choose the Right Weights When Training

Conditioning:

So what is the Lift Run Bang method for getting into good condition? Easy. Steady-state cardio and interval training. It's the rave to overcomplicate conditioning with things like the sled and prowler. I think it's unnecessary.

Why? Because getting into shape is free. You walk outside for your steady-state and run out for your interval training.

Steady State:

I recommend a steady-state first thing in the morning before eating. Sometimes I have to do it in the afternoons or later in the evening because of my schedule, but I find that doing it in the morning makes me feel "good" for the rest of the day. I also would argue that it has a more significant effect on fat loss.

Now I know that the literature shows that timing your cardio does not affect weight loss. However, the literature indicates that cardio increases muscle insulin sensitivity and improves blood glucose management.

I think doing cardio first thing in the morning before eating will promote better blood glucose management throughout the day and improve body composition better than doing cardio later in the day.

Suppose you can't finish it in the morning, that's fine. Just get it in 3-5 times a week.

I generally have some black coffee and then head out for a 25-45 minutes fast-paced walk. I recommend doing this 3-5 times a week. Steady-state is excellent for recovery and improving blood pressure, heart, and joint health. Walking is also great for the mind and overall stress relief.

Interval Training:

I like hill running and 30-40 yard sprints at about 60-70% speed for interval work. I generally do a short warm-up, perform the intervals, a quick cool down, and then some ab work.

Generally, I do hard conditioning twice a week. One day I will make 30-40 yard sprints. The other day I will run the hills. I recommend 10-12 intervals per session.

Must Read: Why Bodybuilders Should Do HIIT (High-Intensity Interval Training)

Training Template:

At the end of every workout:

Daily ab swelling – 100 lying leg raises and 100 bodyweight crunches
Daily calf swelling – 100 standing calf raises

Day #1 - Pressing (Chest, Shoulders, Triceps) – Heavy:

Overhead Work - Barbell Variation - Pick One

Standing Press / Seated Press / Press Behind Neck / Push Press - 3 sets of 5 @ same weight

Bench Press – 7 sets @ 5,4,3,2,1,1,1

Assistance Work for shoulders - Pick one
Upright Rows / Db Cleans / Hang Pulls - 5 sets of 8-10

Assistance Work for Triceps - Pick one
Pushdowns / Overhead Extensions / Bench Dips - 5 sets of 15-20.

Day #2 - Legs – Heavy:

Squats – 7 sets @ 5,4,3,2,1,1,1

Hacks / Machine Squats - 4 sets @ 6-10

Leg Press - 4 sets @ 10+

Single-Leg Work - 1-legged leg press / 1-legged squats / lunges (any kind) - 4 sets @ 10-20

Standing calf raises/ leg press calf raises - 4 sets @ 10-20

Day #3 - Back - Hamstrings - Biceps - LIGHT:

Pick one - Romanian Stiff Legs / Cleans (hang or power) / Dynamic Romanian Shrugs - 3 sets @ 5 (use the same weight for each set)

Dynamic Romanian Shrugs are when you do a Romanian deadlift, then explode upwards onto the toes into a shrug.

- Lat Pulldowns / Cable Rows / Hammer Row or Machine Rows / Db Rows - 5 sets @ 12-20

- Hyperextensions / Glute Ham Raises / Leg Curls (seated, 1 legged, lying, etc) - 4 sets @ 15-20

- Machine or Db Curls - 3 sets @ 10-15 to a top set

Day #4 - Interval Training and Abs:

5-10 minute warm-up walking at a moderate pace.

Ten sprints (or treadmill sprints). Pick a destination 30-40 yards away. Sprint as fast as you can to the goal. Walk back. Repeat ten times. If making treadmill sprints, walk for 1 minute, Sprint all out for 30 seconds. Repeat ten times.

Must Read: The Benefits of Warm-Up Exercises Before Workout

After the ten intervals, do 5-10 minutes of walking at a moderate pace for a cool down.

Next up is the ab circuit:

3 rounds of tri-set #1 – machine crunch @ 20 reps / cable wood chop @ 10 reps per side / hanging leg raise @ 10

Three rounds of tri-set #2 – weighted plank @ 1 minute / Side oblique v-ups @ 10 reps per side / decline bench lying leg raise @ 20

3 rounds of tri-set #3 – decline bench weighted crunch X 15 / landmine 180s @ 10 per side / barbell ab roll out @ 10 reps

Day #5 - Pressing - Light:

Pick One - Seated Db Press / Standing Db Press / Machine Press - 3 sets @ 12-20 reps

Pick One - Incline Press / Decline Press / Machine Press - 2-3 sets @ 12-20 reps

Shoulder - Side or Bent Laterals - 5-6 sets @ 15-20

Tricep - Pullovers or Pushdowns - 5-6 sets@ 15-20

Day #6 - Legs Light:

Front Squats / Pause Squats – 7 sets @ 5,4,3,2,1,1,1

Leg Extension - 4-5 sets @ 20-30

Adductor/Abductor machine superset - 4-5 sets @ 15-20

1-Legged Movement - Lunges / Speed Skater Squats / 1-Legged Squats - 4 sets @ 20

Seated calf raises- 4 sets @ 20-30

Day #7 - Back HEAVY:

Deadlifts/ From Floor / Blocks / Rack / Elevated / Stiff Legged / Banded – 7 sets @ 5,4,3,2,1,1,1

Pick One - T-Bars / Weighted Chins / Barbell Rows - 5x6-8 to a top set

Good Mornings - 3-4 sets @ 5 (moderate weight) OR...
Leg Curls - 4 sets of 20-30

Some form of a bicep curl - 4-5 sets @ 10-20

Day #8 - Interval Training and Abs:

5-10 minute warm-up walking at a moderate pace.

Ten hill sprints (or treadmill sprints on an incline). If making hill sprints, sprint up the hill and then walk down the mountain. Repeat ten times. If making treadmill sprints, set the treadmill to a 10% incline. Walk for 1 minute, Sprint all out for 30 seconds. Repeat ten times.

After the ten intervals, do 5-10 minutes of walking at a moderate pace for a cool down.

Next Up is The Ab Circuit:

A. 3 round of tri-set #1 – TRX knee tuck-ins @ 20 / kneeling cable crunch @ 20 reps / land mine 180s @ 10 per side

B. 3 rounds of tri-set #2 – Hanging leg raises @ 10 reps / weighted decline bench crunch @ 15 reps / side plank with leg raises @ 15 reps

C. 3 rounds of tri-set #3 – Barbell ab rollout @ ten reps/decline bench lying leg raise @ 20 reps / 4-way front to back, side to side medicine ball twists @ 20 reps

Thanks to: Coach Paul Carter and Trevor for such an excellent article.

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Bodybuilding

Understanding Trenbolone-Induced Cough (“Tren Cough”)

Published

1 month ago

April 7, 2025

Sane

Trenbolone, a potent anabolic steroid, can sometimes cause “tren cough”—a sudden and intense coughing episode shortly after injection. Although not exclusive to Trenbolone, it is more commonly associated with this substance due to its highly irritant nature.

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Mechanisms Behind Tren Cough

Solvent and Carrier Irritation

Trenbolone formulations often include volatile solvents like benzyl alcohol or benzyl benzoate, which may irritate lung tissues when absorbed quickly into systemic circulation.

Prostaglandin Release

Trenbolone promotes increased production of prostaglandins, particularly PGF2α. This compound triggers contraction in the smooth muscles of the lungs, leading to bronchoconstriction and coughing.

Micro-Oil Embolism

Tiny oil droplets from an injection can reach capillaries and travel to the lungs, causing mild embolic reactions that lead to temporary oxygen deprivation and coughing.

Histamine and Mast Cell Activation

For some individuals, Trenbolone triggers histamine release and mast cell activation, mimicking an allergic response and causing bronchospasms and cough reflexes.

Related Article: Best Syringes for Steroid Injection on Amazon

Using Salbutamol (Albuterol) to Manage Tren Cough

Salbutamol, a widely-used β2-adrenergic receptor agonist, can alleviate tren cough symptoms by:
Relaxing bronchial muscles, easing spasms that cause coughing.
Inhibiting prostaglandin effects, reducing bronchoconstriction associated with PGF2α.
Opening airways, preventing severe respiratory restrictions in susceptible individuals.

Application Methods

Inhaler (Optimal)

Take 1–2 puffs of salbutamol (100–200 mcg) 5–10 minutes before a Trenbolone injection. If coughing occurs afterward, additional puffs can swiftly resolve the issue.

Oral Tablets (Moderate)

Consuming 2–4 mg tablets 30–60 minutes before injection offers slower, longer-lasting relief but may be less effective than inhalation methods.

Nebulizer (Severe Cases)

For individuals with frequent episodes, nebulized doses of 2.5 mg salbutamol can provide substantial relief.

Preventive Measures to Reduce Tren Cough Risk

Inject slowly to minimize systemic absorption and irritant effects.
Split doses to lower reaction severity with smaller quantities.
Opt for ventrogluteal injection sites, which have fewer blood vessels, reducing oil embolism risk.
Choose lower-concentration solutions to lessen irritation, as higher concentrations (e.g., Tren Ace 200 mg/ml) are more likely to provoke reactions.

What Other Steroids Can Induce Coughing?

Here's a curated list of peptides, SARMs, and PEDs that may potentially cause coughing or respiratory irritation in bodybuilders and fitness enthusiasts:

Peptides

IGF-1 LR3 (Insulin-like Growth Factor): Known for its anabolic effects, IGF-1 LR3 can occasionally cause mild respiratory irritation due to systemic absorption.

TB-500 (Thymosin Beta-4): While rare, improper injection techniques or high doses may lead to transient coughing episodes.

GHRP-6 (Growth Hormone-Releasing Peptide): This peptide can stimulate histamine release, potentially leading to bronchospasms and coughing.

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SARMs (Selective Androgen Receptor Modulators)

RAD-140: (Testolone) Some users report throat irritation or coughing, often attributed to solvents used in liquid formulations.

YK-11: Known for its myostatin-inhibiting properties, YK-11 may cause mild respiratory discomfort in sensitive individuals.

LGD-4033 (Ligandrol): Though uncommon, some users experience coughing due to carrier solvents or allergic-like reactions.

PEDs (Performance-Enhancing Drugs)

Boldenone Undecylenate (Equipoise): This injectable steroid can cause “Equipoise cough,” similar to tren cough, due to oil embolism or irritant solvents.

Testosterone Suspension: The water-based formulation may lead to coughing episodes if injected improperly or absorbed rapidly.

Nandrolone Decanoate (Deca-Durabolin): While less common, coughing can occur due to histamine release or systemic irritation.

More Tips to Minimize Coughing Risks

Use proper injection techniques to avoid embolic reactions.
Opt for lower-concentration solutions to reduce irritant effects.
Consider antihistamines or bronchodilators for individuals prone to respiratory sensitivity.

Are There Alternatives to Cough-inducing Steroids?

Here are some alternatives to cough-inducing steroids that can provide similar anabolic effects while minimizing respiratory irritation:

Peptides

IGF-1 LR3 (Insulin-like Growth Factor)

Promotes muscle growth and recovery without the irritant properties of certain steroids.

TB-500 (Thymosin Beta-4)

Enhances tissue repair and reduces inflammation, making it a safer option for recovery.

BPC-157 (Body Protection Compound)

Known for its healing properties, it supports muscle repair and joint health.

SARMs (Selective Androgen Receptor Modulators)

RAD-140 (Testolone)

Provides significant muscle-building effects with fewer systemic side effects compared to traditional steroids.

LGD-4033 (Ligandrol)

Boosts lean muscle mass and strength without the risk of respiratory irritation.

MK-677 (Ibutamoren)

Stimulates growth hormone release, aiding in muscle growth and recovery.

Natural Alternatives

Turkesterone

A plant-based ecdysteroid that supports muscle protein synthesis and recovery.

Ecdysterone

Another natural compound that mimics anabolic effects without the harsh side effects.

Creatine Monohydrate

Enhances strength and muscle mass through improved energy production during workouts.

Other Options

Human Growth Hormone (HGH)

Promotes muscle growth and fat loss, though it requires careful monitoring due to potential side effects.

Testosterone Boosters

Natural supplements like D-Aspartic Acid or Tribulus Terrestris can help optimize testosterone levels for muscle growth.

SARMs Alternatives

Legal and safer versions of SARMs are available, offering similar benefits without the risks associated with traditional SARMs.

Overall

We have explored the phenomenon of "tren cough," a sudden, intense coughing episode often caused by Trenbolone injections due to factors like solvent irritation, prostaglandin release, micro-oil embolism, or histamine activation. Preventive measures such as using salbutamol (via inhaler, oral tablets, or nebulizer), injecting slowly, splitting doses, and opting for lower-concentration solutions were highlighted.

Additionally, alternative compounds to tren cough-inducing steroids were discussed, including peptides like IGF-1 LR3 and TB-500, SARMs such as RAD-140 and LGD-4033, and natural options like Turkesterone, ecdysterone, and creatine. These alternatives provide anabolic effects while minimizing respiratory side effects. The conversation also underscored the importance of proper injection techniques and thoughtful compound selection to reduce risks.

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Bodybuilding

Mastering Bodybuilding in 2025: Top Fitness Tips for Success

Published

3 months ago

March 1, 2025

Sane

Bodybuilding is more than just a sport; it's a lifestyle that requires dedication, discipline, and a thorough understanding of fitness principles. As the world of fitness continues to evolve, bodybuilders must stay updated with the latest trends, techniques, and scientific advancements to achieve their goals. In 2025, several innovative approaches are redefining bodybuilding. Here are essential fitness tips for bodybuilders to excel this year.

Embrace Technology-Driven Workouts

In 2025, technology plays a significant role in bodybuilding. Wearable devices, fitness apps, and virtual reality (VR) training are now integral components of an effective workout regimen.

Wearable Devices

Modern wearables track everything from heart rate and sleep patterns to muscle activation and caloric expenditure. Utilize these devices to monitor your progress and make data-driven adjustments to your training and nutrition plans.

Fitness Apps

Leverage fitness apps for customized workout plans, progress tracking, and virtual coaching. Many apps now incorporate artificial intelligence to provide personalized feedback and recommendations.

Virtual Reality Training

VR technology offers immersive workout experiences, allowing bodybuilders to simulate different training environments and scenarios. This can enhance motivation and add variety to your routine.

Focus on Functional Strength

While hypertrophy (muscle growth) remains a primary goal, functional strength is gaining importance. Functional strength training improves overall performance, reduces the risk of injury, and enhances daily activities.

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Compound Movements

Incorporate compound exercises like squats, deadlifts, and bench presses. These movements engage multiple muscle groups and joints, promoting balanced strength development.

Core Stability

Prioritize exercises that strengthen the core, such as planks, Russian twists, and leg raises. A strong core supports better lifting mechanics and reduces the risk of lower back injuries.

Optimize Nutrition for Muscle Growth and Recovery

Nutrition is the cornerstone of successful bodybuilding. In 2025, the focus is on personalized nutrition plans tailored to individual needs and goals.

Protein Intake

Ensure adequate protein intake to support muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day, depending on your training intensity and goals.

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Nutrient Timing

Pay attention to nutrient timing to maximize muscle recovery and growth. Consume protein and carbohydrates within 30 minutes post-workout to replenish glycogen stores and kickstart muscle repair.

Supplements

Utilize supplements wisely. Creatine, branched-chain amino acids (BCAAs), and omega-3 fatty acids are popular choices for enhancing performance and recovery.

Prioritize Mental Health and Mindfulness

Mental health is increasingly recognized as a critical component of overall fitness. Incorporating mindfulness practices can improve focus, reduce stress, and enhance performance.

Meditation

Incorporate meditation into your daily routine to reduce stress and improve mental clarity. Mindfulness meditation can enhance your mind-muscle connection during workouts.

Visualization

Use visualization techniques to mentally rehearse your workouts. Visualizing successful lifts and achieving your goals can boost confidence and motivation.

Rest and Recovery

Prioritize rest and recovery to prevent burnout and overtraining. Ensure you get 7-9 hours of sleep per night and incorporate rest days into your training schedule.

Leverage Advanced Training Techniques

Advanced training techniques can help break through plateaus and stimulate muscle growth. In 2025, several methods are gaining popularity among bodybuilders.

Blood Flow Restriction (BFR) Training: BFR involves restricting blood flow to the muscles during low-intensity exercises. This technique can enhance muscle growth and strength without the need for heavy weights.

Eccentric Training: Focus on the eccentric (lowering) phase of exercises. Eccentric training can stimulate greater muscle damage and growth compared to traditional concentric movements.

Periodization: Implement periodization into your training plan. Varying the intensity, volume, and type of exercises can prevent plateaus and ensure continuous progress.

Incorporate Recovery and Mobility Work

Recovery and mobility are essential for preventing injuries and maintaining optimal performance. In 2025, bodybuilders are paying more attention to these aspects of training.

Foam Rolling and Myofascial Release: Use foam rollers and massage balls to release muscle tightness and improve flexibility. Regular myofascial release can reduce soreness and enhance recovery.

Stretching: Incorporate dynamic stretching before workouts and static stretching after workouts. Stretching improves range of motion and prevents muscle imbalances.

Cryotherapy and Hydrotherapy: Explore recovery techniques like cryotherapy (cold therapy) and hydrotherapy (water therapy) to reduce inflammation and accelerate muscle recovery.

Engage in Continuous Learning and Community Building

The fitness industry is constantly evolving, and staying informed is crucial for success. Engage in continuous learning and connect with the bodybuilding community for support and motivation.

Educational Resources: Read books, watch videos, and attend seminars to stay updated on the latest research and trends in bodybuilding.

Community Engagement: Join online forums, social media groups, and local bodybuilding clubs. Sharing experiences and knowledge with fellow bodybuilders can provide valuable insights and encouragement.

Professional Guidance: Consider working with a certified personal trainer or coach. Professional guidance can help you optimize your training and nutrition plans, ensuring you're on the right track.

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We've also introduced a new feature that many of you have requested. To assist you in choosing your next program, you can now preview each day of any program from its detail view. This feature lets you see all the included workout videos and content before you schedule it, ensuring you know exactly what to expect.

Conclusion

In 2025, bodybuilding is more than just lifting weights; it's a holistic approach to fitness that encompasses technology, nutrition, mental health, and advanced training techniques. By embracing these fitness tips, bodybuilders can achieve their goals, stay injury-free, and enjoy a fulfilling fitness journey. Remember, consistency and dedication are key to success in bodybuilding. Stay committed, keep learning, and most importantly, have fun on your path to becoming the best version of yourself.

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What Steroids

Training Template by Lift Run Bang

This program is based on the Key Foundations of Weight Training

The Lift Run Bang Recipe:

Heavy Days:

Light Days:

Conditioning:

Steady State:

Interval Training:

Training Template:

Day #1 - Pressing (Chest, Shoulders, Triceps) – Heavy:

Day #2 - Legs – Heavy:

Day #3 - Back - Hamstrings - Biceps - LIGHT:

Day #4 - Interval Training and Abs:

Day #5 - Pressing - Light:

Day #6 - Legs Light:

Day #7 - Back HEAVY:

Day #8 - Interval Training and Abs:

Next Up is The Ab Circuit:

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Bodybuilding

Understanding Trenbolone-Induced Cough (“Tren Cough”)

Mechanisms Behind Tren Cough

Solvent and Carrier Irritation

Prostaglandin Release

Micro-Oil Embolism

Histamine and Mast Cell Activation

Using Salbutamol (Albuterol) to Manage Tren Cough

Application Methods

Inhaler (Optimal)

Oral Tablets (Moderate)

Nebulizer (Severe Cases)

Preventive Measures to Reduce Tren Cough Risk

What Other Steroids Can Induce Coughing?

Peptides

SARMs (Selective Androgen Receptor Modulators)

PEDs (Performance-Enhancing Drugs)

More Tips to Minimize Coughing Risks

Are There Alternatives to Cough-inducing Steroids?

Peptides

IGF-1 LR3 (Insulin-like Growth Factor)

TB-500 (Thymosin Beta-4)

BPC-157 (Body Protection Compound)

SARMs (Selective Androgen Receptor Modulators)

RAD-140 (Testolone)

LGD-4033 (Ligandrol)

MK-677 (Ibutamoren)

Natural Alternatives

Turkesterone

Ecdysterone

Creatine Monohydrate

Other Options

Human Growth Hormone (HGH)

Testosterone Boosters

SARMs Alternatives

Overall

Bodybuilding

Mastering Bodybuilding in 2025: Top Fitness Tips for Success

Embrace Technology-Driven Workouts

Wearable Devices

Fitness Apps

Virtual Reality Training

Focus on Functional Strength

Compound Movements

Core Stability

Optimize Nutrition for Muscle Growth and Recovery

Protein Intake

Nutrient Timing

Supplements

Prioritize Mental Health and Mindfulness

Meditation

Visualization

Rest and Recovery

Leverage Advanced Training Techniques

Incorporate Recovery and Mobility Work

Engage in Continuous Learning and Community Building

Conclusion

Bodybuilding

Top Video Games for Bodybuilders in 2025

Ring Fit Adventure (Nintendo Switch)