Running my first cycle ever- really noticing that I have little to no soreness the day after, like I usually do. What is reccommended in this instance?
I like doing the big three:
squat, dead, bench
and then mix in a bit of iso sets for various parts on different days. Can I run the three daily, in variation form, and still make gains- or would that essentially over train?
You could run 32 different exercises and never over-train. It’s not the diversity that matters, its both the volume and intensity combined. I don’t know what you mean by “in variation form,” but it’s very difficult to overtrain while on AAS.
What kind of cycle are you running, first of all?
I’ve used a beefed up high frequency training program recently while on cycle, which is what I think you’re talking about.
I train Mon-Sat doing 2-3 work sets each of a bench, squat & deadlift variation (incline, front, rack pulls, etc.) I also throw in some work on abs & calves, and some balancing exercises like face pulls to round out the sessions. Sundays are off days.
I try to vary the weight and reps daily, working in the 3-8 range (I train primarily for strength). Obviously if you’re trying to put on the most mass you can, some higher rep work would be beneficial.
I’ve made very good progress on this routine, and only felt like I was even approaching overtraining towards the end of the cycle when I was really pushing it with added volume. I then backed off considerably for my last few days on to allow complete recovery.
This was all on a pretty modest amount of gear (just under 600mg/week test prop) to give you a frame of reference.
Hope this is helpful.
Art
yeah i totally agree, that workout sounds monstrous. Would be really nice if you could break it down for us n00bs here
I have never worked the same muscles every day for 4 or 5 days, but I have worked 3x3 plus some assistance and have done others.
2 workouts that I really liked
Mon
Squat
Dips
Deads
Wed
Leg Press
Bench
Row
Fri
Squat
Dips
Deads
All done for 5x5 and toward the end of the cycle do 3x3 and reset the weight about 10kg lower on all then go slowly back up. This was more for strenght.
In my last cycle I did a little bit different but still got great results:
Sun
Barbell complexes for 30min
Mon
Squat 5x5 Ramp to top weight
Quads
Hamstrings
Calves
Tue
40min elliptical
Wed
Bench 5x5 Ramping to top weight
Lateral Raises
Rear delt machine
Thur
Rest
Fri
Progressive Pulls - Start with power cleans moving to high pulls and finishing up with deadlifts
Chins
1 arm machine rows
Chins
Sat
light hyperextensions
Biceps
Triceps
Forearm
2 sets of 1 exercise for each of the movements, usually done 21 rep fashion
This last one really gave me a lot of muscular size, but can’t really tell if it was due to the higher volume accesories or the extra rest from working the powerlifts only 1 per week.
[quote] Sounds like a solid approach Art.
Do you do any vertical pull movements like pull ups?
Also, could you break it down into the days for us to check out? It sounds like a really cool routine.
I'm going to have mine down pretty soon, just waiting on Schwarzy's ideas and recomendations.
ToneBone[/quote]
Sure Tone, my last week training looked like this (warm up sets excluded):
Monday
Flat Bench Press: 225x8, 275x5
Deadlift: 315x8, 405x5
Squat: 275x8, 315x5
Calf Raises: 3x12reps
Hanging Leg Raises: 2x12reps
Face Pulls: 2x15reps
Tuesday
Sumo Deadlift: 315x6, 365x4
Squat (heels elevated): 275x6, 315x4
Unilateral Inc. Dumbbell Press: 100x5x2
Supinated Chins: 2x6 (35lb dumbbell between ankles)
Seated Calf Raises: 2x15reps
Wednesday
Flat Bench Press: 265x4, 285x3
Bent Over Dumbbell Rows: 120x6x2
Front Squat: 225x4x2
Rack Pulls (mid shin): 405x5, 425x4
Unilateral Dumbbell Push Press: 65x5x2
Supinated Chins: 2x4 (45lb dumbbell between ankles)
Calf Raises: 2x8reps
Face Pulls 2x12reps
Thursday
Goblet Squat (Dumbbell): 75x8x2
Suitcase Deadlift: 120x8x2
Flat Bench Press: 225x8, 265x6
Wide Cable Rows: 200x8x2
Unilateral Inc. Dumbbell Press: 90x8x2
Supinated Chins: 2x8 (bodyweight)
Seated Calf Raises: 2x8reps
Face Pulls: 2x10reps
Friday
Flat Bench Press: 255x6, 285x3
Deadlift: 315x8, 405x5
Squat: 275x8, 315x5
Hanging Leg Raises: 2x12reps
Calf Raises: 2x15reps
Face Pulls: 2x15reps
Saturday
Squat: 325x3, 365x2
Flat Bench Press: 275x3, 305x2
Deadlift: 405x3, 455x2
I used this type of training for my first two cycles (shorties with IGF-1 in between). I trained in this fashion for three weeks, than used my last 5 or so days “on” to recover. Even on gear I was pretty beat down by the end of the third week, but the results have been great. I plan on posting complete details of the cycles in a couple weeks when I’m done with PCT (MGF & GHRP-6).
Currently running 500mg Test E/wk bi wkly pins M/TH
Thanks for the insight… Being my first I didn’t know if it was possible to over train or not.
I’m pretty weak to begin with so I thought by doing what I’m doing it would help build size and strength.
Some good WO info here though- that’s one thing that i could never seem to find was WO’s for being on…