Let's discuss training while on cycle

[EER]

I've read and trained for awhile now about many different methods. I always stick with the "big four lifts". Dead, Squat, Press (over head and bench). Usually in the 3-5 rep range (strength) and then add in some "pump"work of 12-15 rep. However, now that I'm on cycle I'm curious how some change their training. Do you simply train more, add weight, add more isolation type lifts or all three and maybe more?

I prefer a 4 day a week upper/lower split. These have worked well for me but now I want to maximize gains while on cycle. I will probably keep to the upper/lower but train 5 or 6 days a week. I understand the need for rest, so will see how my body adapts.

My goal is to increase strength, gain muscle and not get hurt in the process.

So lets see some of your programs that you only do while on cycle.

 

[jbranken]

I kinda stick to my same regiment but I'll take a rest day out of the equation since recovery is sped up and I'll add in more drop sets after lifts to really shock the muscles. I normally do a 4 day split of push/pull/shoulders/legs.


Sent from my iPhone using Tapatalk

 

[EER]

I kinda stick to my same regiment but I'll take a rest day out of the equation since recovery is sped up and I'll add in more drop sets after lifts to really shock the muscles. I normally do a 4 day split of push/pull/shoulders/legs.


Sent from my iPhone using Tapatalk

I like push/pull...never just worker shoulders. When u say "pull" does that include deads? Some people view the dead as mainly a back exercise. My form focuses on Hammys and glutes, only using lats and lower back for stabilization.

 

[jbranken]

I like push/pull...never just worker shoulders. When u say "pull" does that include deads? Some people view the dead as mainly a back exercise. My form focuses on Hammys and glutes, only using lats and lower back for stabilization.

I hate dedicating a day to shoulders but if you think about it, the front, mid and rear Delt with the addition of traps make up a lot of that big upper body look that a lot of BB'ers go for. I can't find the energy on push days to work them because by the time I'm done blasting away at my chest and tri's, I have nothing left for a full shoulder workout

As far as deads, I try to keep my back out of the equation as much as possible because of my bulging discs. I definitely work them on leg day and use the same form you do by the sounds of ot


Sent from my iPhone using Tapatalk

 

[JBExt81]

training doesnt really change for me.. i work the whole body in 4 days then off one day then repeat (chest-bi's/back-tris/legs/shoulders). Do short rests with super sets, drop sets, and every now and again a strength day for major lifts 5 x 3

Did the one body part per week for a long time and like this much better

Best program i have ever done was Big Beyond Belief

 

[EER]

I hate dedicating a day to shoulders but if you think about it, the front, mid and rear Delt with the addition of traps make up a lot of that big upper body look that a lot of BB'ers go for. I can't find the energy on push days to work them because by the time I'm done blasting away at my chest and tri's, I have nothing left for a full shoulder workout

As far as deads, I try to keep my back out of the equation as much as possible because of my bulging discs. I definitely work them on leg day and use the same form you do by the sounds of ot


Sent from my iPhone using Tapatalk

Yes makes since. When I train upper it's a balance of push/pull. So for every push there is a pull and I always get in 1-2 posterior delt moves b/c you have to have that balance. So I like what you do.

 

[jbranken]

We all do what works for us. As long as we're all lifting heavy shit, hopefully we'll end up big lol


Sent from my iPhone using Tapatalk

 

[EER]

training doesnt really change for me.. i work the whole body in 4 days then off one day then repeat (chest-bi's/back-tris/legs/shoulders). Do short rests with super sets, drop sets, and every now and again a strength day for major lifts 5 x 3

Did the one body part per week for a long time and like this much better

Best program i have ever done was Big Beyond Belief

Googles Big Beyond Belief...can't see lifts. Mind giving a break down...I mean don't have to give program away but just basic principles plez

 

[EZ_E]

I think this is a common problem with cycling.....training should be all out all the time.

Too many guys dog it for a while and then run a cycle and then change to a better training regime, this is a problem with dieting too

 

[JBExt81]

oh no worries - i have the book on PDF if you need it

you basically choose a program for how many days you want to lift and then he lays out how they are done (sets, reps, rest time) and you pick the exercises. These change daily, Only thing is you have to fail at the rep range he suggest for that day which will test your mind (i thought) bc if you don't fail then the set doesn't count (wasted time). I did the 6 days per week one workout per day.

Took some playing around as doing heavy squats after a heavy deadlift day killed my lower back so being able to select your own exercises was great. Used the gym buddy app to track everything. I was doing incline db's at 105 lbs. for 10 reps near the end.

 

[EER]

I think this is a common problem with cycling.....training should be all out all the time.

Too many guys dog it for a while and then run a cycle and then change to a better training regime, this is a problem with dieting too

agreed, just want to see if I can do it even better

 

[EER]

oh no worries - i have the book on PDF if you need it

you basically choose a program for how many days you want to lift and then he lays out how they are done (sets, reps, rest time) and you pick the exercises. These change daily, Only thing is you have to fail at the rep range he suggest for that day which will test your mind (i thought) bc if you don't fail then the set doesn't count (wasted time). I did the 6 days per week one workout per day.

Took some playing around as doing heavy squats after a heavy deadlift day killed my lower back so being able to select your own exercises was great. Used the gym buddy app to track everything. I was doing incline db's at 105 lbs. for 10 reps near the end.

wow, sounds interesting. Not sure if u can PM a pdf...but try if u want

 

[JBExt81]

let me know what you think

 

[EER]

let me know what you think

u got it...thanks bro

 

[meathead96]

Train the same as you would off cycle. Eat to grow.

 

[Image0r]

I do six days. Push it hard every single day. Most of my workouts consist of 4 sets of 10.

 

[EER]

let me know what you think

It's legit bro...I mean you have to pick the right exercises (mainly compounds) but I showed it to an exercise physiologist I know and he liked it. Much appreciated!

 

[JBExt81]

no problem man, may do his one again soon as well

 

[StayLean]

Fortunately, when you're cycling, you've got that extra bump to push harder. It's all about getting that motivation. I know some days I struggle with it, I'm sure lots of guys do.

 

[jp4355]

I usually do Super-sets, I just change the rep range. Chest/back, and so on. I just switched to something new.

Century sets - one body part a day - 6 exercises per body part - 100 reps each Exercise

Work Schedule - 3 days on - 1 day off - 2 days on - 1 day off - Repeat, for 2 weeks and go back to regular workout

Example - Chest - Flat Bench - 40% of 1 RM - Let's say you do 25 reps, subtract from 100, 75 second rest

2nd set 20 reps - subtract 45 reps = 55 second rest

3rd set 18 reps - subtract 63 reps = 37 second rest

Till you get to 100, then 100 second rest, and start the second exercise. Keep going like this until all 6 exercises are done for 600 reps.

Guaranteed to break any Plateau, and put on a Couple Slabs of Muscle.

Can also be done with Bodyweight, or a little of Both............................JP