I would like to hear from you guys on your of training strategies while on versus off.
While I am not a competitive BB or PL, I kind of like blending the 2 philosophies for strength and size.
I have seen info all over the boards with regards to training while on. My observation for me is that training heavier in the lower rep range with mostly compound movements yields the best results while on. I used a 5 X 5 method on this past cycle. This cycle was 8 weeks and consisted on 800 mg of Test Prop and 60 mgs a day of Var. My starting weight was 220 and I finished at 241. I didn?t add near as much water and fat as I have on previous cycles.
I incorporated chains on the bench press and flex bands on the squat per the Westside methods; but I used them with heavier weights than 60 % they recommend. I started at 80 to 85 % of my estimated 1 rep max and moved up every week by 5 or 10 lbs on a given lift depending on if I made all the sets and reps. I received the best growth and strength from this training plan and cycle than I have on any other.
My Squat and Deadlift both went up significantly over the 8 week cycle. Best gains were on the BP, my weakest area and body part (chest) due to AC joint issues in both shoulders. I was able to increase 40 lbs on the bench, which I mainly attribute to the chains. I use a narrower grip on the bar because of the AC issues and my triceps really grew.
On the negative side I did develop some elbow tendonitis in my right arm (again) because of getting carried away with doing heavy deads, I should have noticed it, but the adrenalin kicked in and the Test masked the pain until after the cycle ended. Plus all my suits jackets are too tight in the shoulders and I have a hard time buttoning the collars on my dress shirts.
Here?s what the 4 days per week training routine looked like based on the 5 X5 format:
Arms Supersets
Standing BB Curls
Parallel Bar Dips w/ weight
Scott Reverse Curls
Lying EZ Bar Triceps Extensions
Legs
Box Squat w/ lite flex bands
Leg Press
BB Lunges
Leg Ext
My training intensity is increased some while on. But, I have been off now since the end of December and I find my intensity increasing again. The recovery time is somewhat slower and soreness is back again. When coming off and during PCT, I feel that I need to take a small time off about 3, 4 days then start again. I tend to lift very heavy so intensity is pretty high anyway. One thing I am sure of, you need to lift heavy to grow. I train one body part per week so this works for me.
No, you do not have to lift heavy to grow. Lifting heavy in the end just leaves you with wonky knees, and other joint issues. Too many lifters think that just because they are on steroids they need to increase their training intensity. That may be the case if you never knew how to train natural, and that is why you resorted to steroid use in the first place, but for people like me, I lifted heavier years ago when I was natural.
The most important thing is strict form, and getting a good burn in the muscle, and nutrition.
Gains are going to happen no matter if you lift light or heavy, provided your steroids are real, and that you took enough time off between cycles. The only difference in the end is your joint health.
No obviously this makes no sence from a power lifting view point, but I am speaking from a BB view point here. Over training is a big problem.
[quote]JWpushheavy wrote:
My training intensity is increased some while on. But, I have been off now since the end of December and I find my intensity increasing again. The recovery time is somewhat slower and soreness is back again. When coming off and during PCT, I feel that I need to take a small time off about 3, 4 days then start again. I tend to lift very heavy so intensity is pretty high anyway. One thing I am sure of, you need to lift heavy to grow. I train one body part per week so this works for me.
push and pull days. intensity is always high whether on or off…currently on cycle and my training follows this basic outline:
Mon: Push
bench
weighted dip
ATG squat or Hack squat
standing calf raise
Tues: Pull
Deadlift
pull up
seated row
hammy curl
Wed: off
Thurs: Push
incline bench
hammer strength bp
leg press
seated calf raise
Fri: Pull
chest supported rows
weighted chins
stiff leg deads
palm up seated rows
Sat: Direct day
ATG squat
train delts and arms with light to moderate weight pump sets
Sun: off
train heavy (doubles and triples) during first movement of training session…remainder is all moderate weight and rep range. I interchange or add a few exercises to keep things fresh every now and then.
everyone responds differently…after trying all different splits and such, i’ve found that this style of training works really well for ME…i’m sure it’s not for everyone!
I only train differently during the first week or two of PCT when i like to drop the frequency to 2-3 sessions a week. other than that, i think you should train the same whether off or on.
[quote]Prisoner#22 wrote:
No, you do not have to lift heavy to grow. Lifting heavy in the end just leaves you with wonky knees, and other joint issues. Too many lifters think that just because they are on steroids they need to increase their training intensity. That may be the case if you never knew how to train natural, and that is why you resorted to steroid use in the first place, but for people like me, I lifted heavier years ago when I was natural.
The most important thing is strict form, and getting a good burn in the muscle, and nutrition.
Gains are going to happen no matter if you lift light or heavy, provided your steroids are real, and that you took enough time off between cycles. The only difference in the end is your joint health.
No obviously this makes no sence from a power lifting view point, but I am speaking from a BB view point here. Over training is a big problem.
JWpushheavy wrote:
My training intensity is increased some while on. But, I have been off now since the end of December and I find my intensity increasing again. The recovery time is somewhat slower and soreness is back again. When coming off and during PCT, I feel that I need to take a small time off about 3, 4 days then start again. I tend to lift very heavy so intensity is pretty high anyway. One thing I am sure of, you need to lift heavy to grow. I train one body part per week so this works for me.
2 cents,
JW
[/quote
P22, Like I said, it works for me. I do not do legs heavy because of the 2 knee surgerys I have had. I only do upper body heavy with alternating legs and abs everyother day. I do agree that form is everything.
[quote]Prisoner#22 wrote:
No, you do not have to lift heavy to grow. Lifting heavy in the end just leaves you with wonky knees, and other joint issues. Too many lifters think that just because they are on steroids they need to increase their training intensity. That may be the case if you never knew how to train natural, and that is why you resorted to steroid use in the first place, but for people like me, I lifted heavier years ago when I was natural.
The most important thing is strict form, and getting a good burn in the muscle, and nutrition.
Gains are going to happen no matter if you lift light or heavy, provided your steroids are real, and that you took enough time off between cycles. The only difference in the end is your joint health.
[/quote]
My training rotation is kind of a push and pull style as well, but I break my days down into individual body parts as it allows me more mental focus towards the task at hand
Day 1
tricepts
Day 2
Bicepts
Day 3
Shoulders
Day 4
Legs - quads
Day 5
Chest
Day 6
Back
Day 7
Legs - Hams and calves.
I take rests periodically when I feel I need them, at any point through the rotation and or at the end of the rotation. I don’t stick to specific training days - i.e. Monday is not always tricepts day.
With the tapering style of pct that I do, there is no need for changes in intensity when I go off. The weight that I use remains comensurate to what my max lift would be, which means the weight I push while ‘off’ is usually less, but no change in intensity, reps or sets.
I do the same workout plan irregardless of whether I am ‘bulking’ or ‘cutting’.
Wow! That above workout for me would not only be taxing on my triceps (working them 3 times per week), but by the 5th day in I don’t think I would have the strength to do chest. Esspecially since there are 0 days off…ever.
To each his own. You’ve been training awhile by the looks of it. Not a routine I would suggest for the beginer though.
What are your suppliments like #22. Off cycle I mean.
Hopefully your Glutamine and post workout nutrition is commensurable with your training frequency.