O/T Need some training routine ideas...
O/T Need some training routine ideas...
Ok right now im off, Ill be starting a very low dose test-e (250mgs/week) for 10 weeks in a few days followed by a hardcore bulking cycle of 750mgs test with both drol and dbol....
Usually i do a simple 3 days split, chest/tri - back/bi - shoulders/legs
on cycle and off cycle, ive got pretty good gains but probably could do better
now i want to switch up my routine a bit and need some suggestions for what worked with you guys, however I cant get to the gym more than 4 days per week, any ideas? i was thinking of a lower body/upper body split
Bump, need some ideas for what i should do while on/off
right now im off and I did a upper body workout today, took about 2 hours, almost passed out(because i hadnt slept for a night), i had to get ice cream from next door to replenish my glycogen while i was working out. did about 3-4 exercises per bodypart and 2-4 sets per exercise, wouldnt this be overtraining since im off right now?
Mon back/traps
Wed chest/bi's
Fri legs
Sat delts/tri's
This is the 4 day split I use....it works well for me. I use it on or off cycle, when I'm on cycle, I add a little more volume. Every week I switch up my exercises i.e. first week I will use the barbell for my chest and the following week will be Dumb Bell exercise. I always try to vary my exercises from week to week. Good luck to you Bro!
thanks bro looks nice, I might do something like that for now but im on gear prob gonna do the upper lower split 4x week so i can train each bodypart 2x per week, any other ideas?
I could write a rough one out if you'd like, although it'd be handy to know what you're doing so that workload and training experience and whatnot are taken into account. In any case, there are a lot of folks in the workout forum who could help you with this.
if u want to train things 2x per week try this:
Monday: Chest/Tri's/shoulders
Tuesday: bi's/back/abs
Wednesday: Legs
Thursday: Chest/Tri's/shoulders
Friday: Bi's/back/abs
Saturday: Legs
Sunday: Rest
if u want to train things 2x per week try this:
Monday: Chest/Tri's/shoulders
Tuesday: bi's/back/abs
Wednesday: Legs
Thursday: Chest/Tri's/shoulders
Friday: Bi's/back/abs
Saturday: Legs
Sunday: Rest thanks, thats what I was thinking, i might just go with that but its kindve hard for me to get to the gym 6 days per week,
what are everyones opinions on the upper/lower split?
thanks, thats what I was thinking, i might just go with that but its kindve hard for me to get to the gym 6 days per week,
what are everyones opinions on the upper/lower split? upper/lower works well
i have been on a push/pull/legs routine m-w-f for a month now and liking it very much, i have been very busy lately so 3 days a week is good for me
thanks, thats what I was thinking, i might just go with that but its kindve hard for me to get to the gym 6 days per week,
what are everyones opinions on the upper/lower split? ask bubba about upper/lower splits, he loves them and could give you more insight into them.
Heres mine
I am going to start with the basics and work up to more advanced topics... My methods on training and diet often are not what is "preached" in this section, therefore slightly controversial... This is what works for ME, this is how I put on freaky mass. I am not going to argue with anyone as to whether you are right or wrong, simply adress questions.
The Training Split
I see at the top of this forum there is a sticky that states full body routines cannot be beated for beginners, disregard that. Its wrong. Unless your a top level competitor that has completely transformed your body do not make such broad statements.
Simply put, quit doing your BS programs like Rippetoes etc.. All of these programs are utter BS, of course an underdeveloped kid is going to grow on rippetoes... Its common sense. Want my split? here you go. Standard week long split.
Day 1 - Quads/Hammies
Day 2 - Chest and Tris
Day 3 - Off
Day 4 - Back and Bis
Day 5 - Shoulders/Traps
Day 6 - Bis/Tris/Calves
Day 7 - Can Be Used as Day 6 If Needed
Notice, we are doing tris and bis twice in one week! Over training? No. On day 2 and day 4 we are doing VERY low volume for these small muscles. 5 working sets, NO more PERIOD. Do not let your ego get ahold of you, after five sets rack the weights and get your damn food in.
Rep Ranges
Stay within the following rep ranges, keep in these paramaters for 5 (five) weeks before changing to a contrasting rep range. NO rep range is better than another for building size I have found, strength yes, but not size. Thats diet.
2-5
6-8
12-15
18-20
If you are in rep range 2-5 but can do 7 reps, DON'T. Just don't. Add more weight next set. It is detrimental to train to failure every set. Don't talk to me about being hardcore and you love pushing it. Then don't be such a pu$$y next set and go heavier.
Volume
My biggest annoyance I hear in here is the question.... Am I overtraining? Chances are you are not unless your training how I used to... Almost 3 hours lifting a day... When you land yourself in the ICU for extreme exhaustion you know your doing a bit too much.
Heres how I do it
Warm Up Sets?
As many as you need, slowly up the weight, you should NOT be struggling. Were here for overall gains not to impress the girl next to you that still has braces.
Working Sets
Major Muscle Groups 4 DIFFERENT Exercises, 3 Working Sets Per Exercise
Smaller Muscle Groups 3 DIFFERENT Exercises 3 Working Sets Per Exercise
These are my low volume weeks. Now I alternate weeks for low/high volume weeks as the following... 10 weeks low volume, 3 weeks high volume.
High Volume Weeks DOUBLE the amount of exercises, do NOT double the working sets per exercise. This will double your total number of sets, often putting you borderline overtraining right when you drop back off to low volume. High volume weeks are amazing as they allow you to do SO many different exercises hitting the muscle from a TON of different angles, it gets tricky though trying to find exercises sometimes.
Changing The Primary Exercise
First off I change up the primary exercise as well as changing my rep patterns...
Every 5 weeks rep patterns change, every 7 weeks the primary exercise changes as well. Thus the changes overlap.
thanks bladen
and im asking here instead of the workout section because I want to see what most of the aas users have had success with
ask bubba about upper/lower splits, he loves them and could give you more insight into them. yea, im waiting for him to see my thread
what im not sure about with the upper/lower is if 2 hours while off would be overtraining, my whole upper body is sore from yesterdays workout
yea, im waiting for him to see my thread
what im not sure about with the upper/lower is if 2 hours while off would be overtraining, my whole upper body is sore from yesterdays workout i see ya bro! i certainly never train for 2 hours even counting cardio. i do stick traps with legs to even it out some cuz my upper day takes longer than lower. the split i was recommending before (upper, lower, off) wouldnt work well if u cant get to the gym that often. if u can only make it 3 days a week i'd go with push/pull/legs as suggested above. if u can make it more like 4 days u could do upper, off, lower, off. keep in mind by upping your frequency u need to decrease volume.
i see ya bro! i certainly never train for 2 hours even counting cardio. i do stick traps with legs to even it out some cuz my upper day takes longer than lower. the split i was recommending before (upper, lower, off) wouldnt work well if u cant get to the gym that often. if u can only make it 3 days a week i'd go with push/pull/legs as suggested above. if u can make it more like 4 days u could do upper, off, lower, off. keep in mind by upping your frequency u need to decrease volume. yea I can get to gym 4 days max,
I usually go really high volume, so about how many exercises/sets do you think i should do for each bodypart?
when I start my(real) cycle ill prob go really high volume and about 2 hours though
i dont do much. legs = 3 working sets of 2 different excercises, chest is the same as legs, back is the same, arms just get 3 working sets of 1 exercise. keep in mind this is after i warm up and all working sets are as close to failure as i can come without hurting myself cuz i dont have a partner/spotter. if its cables i go to absolute failure. i used to use ALOT of volume untill i realized it simply wasnt necessary and all i was doing was hurting my recovery ability.
i dont do much. legs = 3 working sets of 2 different excercises, chest is the same as legs, back is the same, arms just get 3 working sets of 1 exercise. keep in mind this is after i warm up and all working sets are as close to failure as i can come without hurting myself cuz i dont have a partner/spotter. if its cables i go to absolute failure. i used to use ALOT of volume untill i realized it simply wasnt necessary and all i was doing was hurting my recovery ability. Damn, thats not much, I usually do 3-5 exercises @ 3-5 sets per exercise, but ill defintely lower the volume to about half of that.
Hell, I know a guy who does 20min workouts 4 times a month with great results, but I was thinking thats because of heavy aas use and genetics, lol
well anyways thanks ill try this out, however you think when I get on my heavy cycle its ok if I double the volume or incease by about 25%?
DC - 4 day split
Damn, thats not much, I usually do 3-5 exercises @ 3-5 sets per exercise, but ill defintely lower the volume to about half of that.
Hell, I know a guy who does 20min workouts 4 times a month with great results, but I was thinking thats because of heavy aas use and genetics, lol
well anyways thanks ill try this out, however you think when I get on my heavy cycle its ok if I double the volume or incease by about 25%? just do what feels best to u bro, i'd hate to give advice that didnt work for u. if u feel like u can increase volume do so, if u feel like u might be overdoing it cut back. hell it might vary from day to day how much u think u can handle. i just dont wanna give an exact routine and u not like it and feel u've been wasting your time on it!
DUDE....i just went to your bodyspace. judging by the pic in the posing trunks i have NO business giving u advice on anything to do with training.
DUDE....i just went to your bodyspace. judging by the pic in the posing trunks i have NO business giving u advice on anything to do with training. haha thanks bro, I know you definately have more aas knowledge than me, when I started I didnt know what I was doing, here in the middle east alot of people do random length cycles dbol only deca only and dont even use pct, luckily I know english pretty well because I lived some years in america I came on the net and did some research and learned how to cycle and pct correctly. but here in the middle east they dont always do things correctly noone knows that you have to eat alot and all but ive learned alot from the net
but thanks for the advice so far, im gonna go with that upper/lower lower split for a while and see how it goes
Ok right now im off, Ill be starting a very low dose test-e (250mgs/week) for 10 weeks in a few days followed by a hardcore bulking cycle of 750mgs test with both drol and dbol....
Usually i do a simple 3 days split, chest/tri - back/bi - shoulders/legs
on cycle and off cycle, ive got pretty good gains but probably could do better
now i want to switch up my routine a bit and need some suggestions for what worked with you guys, however I cant get to the gym more than 4 days per week, any ideas? i was thinking of a lower body/upper body split
Answer:
Bump, need some ideas for what i should do while on/off
right now im off and I did a upper body workout today, took about 2 hours, almost passed out(because i hadnt slept for a night), i had to get ice cream from next door to replenish my glycogen while i was working out. did about 3-4 exercises per bodypart and 2-4 sets per exercise, wouldnt this be overtraining since im off right now?
Answer:
Mon back/traps
Wed chest/bi's
Fri legs
Sat delts/tri's
This is the 4 day split I use....it works well for me. I use it on or off cycle, when I'm on cycle, I add a little more volume. Every week I switch up my exercises i.e. first week I will use the barbell for my chest and the following week will be Dumb Bell exercise. I always try to vary my exercises from week to week. Good luck to you Bro!
Answer:
thanks bro looks nice, I might do something like that for now but im on gear prob gonna do the upper lower split 4x week so i can train each bodypart 2x per week, any other ideas?
Answer:
I could write a rough one out if you'd like, although it'd be handy to know what you're doing so that workload and training experience and whatnot are taken into account. In any case, there are a lot of folks in the workout forum who could help you with this.
Answer:
if u want to train things 2x per week try this:
Monday: Chest/Tri's/shoulders
Tuesday: bi's/back/abs
Wednesday: Legs
Thursday: Chest/Tri's/shoulders
Friday: Bi's/back/abs
Saturday: Legs
Sunday: Rest
Answer:
if u want to train things 2x per week try this:
Monday: Chest/Tri's/shoulders
Tuesday: bi's/back/abs
Wednesday: Legs
Thursday: Chest/Tri's/shoulders
Friday: Bi's/back/abs
Saturday: Legs
Sunday: Rest thanks, thats what I was thinking, i might just go with that but its kindve hard for me to get to the gym 6 days per week,
what are everyones opinions on the upper/lower split?
Answer:
thanks, thats what I was thinking, i might just go with that but its kindve hard for me to get to the gym 6 days per week,
what are everyones opinions on the upper/lower split? upper/lower works well
i have been on a push/pull/legs routine m-w-f for a month now and liking it very much, i have been very busy lately so 3 days a week is good for me
Answer:
thanks, thats what I was thinking, i might just go with that but its kindve hard for me to get to the gym 6 days per week,
what are everyones opinions on the upper/lower split? ask bubba about upper/lower splits, he loves them and could give you more insight into them.
Answer:
Heres mine
I am going to start with the basics and work up to more advanced topics... My methods on training and diet often are not what is "preached" in this section, therefore slightly controversial... This is what works for ME, this is how I put on freaky mass. I am not going to argue with anyone as to whether you are right or wrong, simply adress questions.
The Training Split
I see at the top of this forum there is a sticky that states full body routines cannot be beated for beginners, disregard that. Its wrong. Unless your a top level competitor that has completely transformed your body do not make such broad statements.
Simply put, quit doing your BS programs like Rippetoes etc.. All of these programs are utter BS, of course an underdeveloped kid is going to grow on rippetoes... Its common sense. Want my split? here you go. Standard week long split.
Day 1 - Quads/Hammies
Day 2 - Chest and Tris
Day 3 - Off
Day 4 - Back and Bis
Day 5 - Shoulders/Traps
Day 6 - Bis/Tris/Calves
Day 7 - Can Be Used as Day 6 If Needed
Notice, we are doing tris and bis twice in one week! Over training? No. On day 2 and day 4 we are doing VERY low volume for these small muscles. 5 working sets, NO more PERIOD. Do not let your ego get ahold of you, after five sets rack the weights and get your damn food in.
Rep Ranges
Stay within the following rep ranges, keep in these paramaters for 5 (five) weeks before changing to a contrasting rep range. NO rep range is better than another for building size I have found, strength yes, but not size. Thats diet.
2-5
6-8
12-15
18-20
If you are in rep range 2-5 but can do 7 reps, DON'T. Just don't. Add more weight next set. It is detrimental to train to failure every set. Don't talk to me about being hardcore and you love pushing it. Then don't be such a pu$$y next set and go heavier.
Volume
My biggest annoyance I hear in here is the question.... Am I overtraining? Chances are you are not unless your training how I used to... Almost 3 hours lifting a day... When you land yourself in the ICU for extreme exhaustion you know your doing a bit too much.
Heres how I do it
Warm Up Sets?
As many as you need, slowly up the weight, you should NOT be struggling. Were here for overall gains not to impress the girl next to you that still has braces.
Working Sets
Major Muscle Groups 4 DIFFERENT Exercises, 3 Working Sets Per Exercise
Smaller Muscle Groups 3 DIFFERENT Exercises 3 Working Sets Per Exercise
These are my low volume weeks. Now I alternate weeks for low/high volume weeks as the following... 10 weeks low volume, 3 weeks high volume.
High Volume Weeks DOUBLE the amount of exercises, do NOT double the working sets per exercise. This will double your total number of sets, often putting you borderline overtraining right when you drop back off to low volume. High volume weeks are amazing as they allow you to do SO many different exercises hitting the muscle from a TON of different angles, it gets tricky though trying to find exercises sometimes.
Changing The Primary Exercise
First off I change up the primary exercise as well as changing my rep patterns...
Every 5 weeks rep patterns change, every 7 weeks the primary exercise changes as well. Thus the changes overlap.
Answer:
thanks bladen
and im asking here instead of the workout section because I want to see what most of the aas users have had success with
ask bubba about upper/lower splits, he loves them and could give you more insight into them. yea, im waiting for him to see my thread
what im not sure about with the upper/lower is if 2 hours while off would be overtraining, my whole upper body is sore from yesterdays workout
Answer:
yea, im waiting for him to see my thread
what im not sure about with the upper/lower is if 2 hours while off would be overtraining, my whole upper body is sore from yesterdays workout i see ya bro! i certainly never train for 2 hours even counting cardio. i do stick traps with legs to even it out some cuz my upper day takes longer than lower. the split i was recommending before (upper, lower, off) wouldnt work well if u cant get to the gym that often. if u can only make it 3 days a week i'd go with push/pull/legs as suggested above. if u can make it more like 4 days u could do upper, off, lower, off. keep in mind by upping your frequency u need to decrease volume.
Answer:
i see ya bro! i certainly never train for 2 hours even counting cardio. i do stick traps with legs to even it out some cuz my upper day takes longer than lower. the split i was recommending before (upper, lower, off) wouldnt work well if u cant get to the gym that often. if u can only make it 3 days a week i'd go with push/pull/legs as suggested above. if u can make it more like 4 days u could do upper, off, lower, off. keep in mind by upping your frequency u need to decrease volume. yea I can get to gym 4 days max,
I usually go really high volume, so about how many exercises/sets do you think i should do for each bodypart?
when I start my(real) cycle ill prob go really high volume and about 2 hours though
Answer:
i dont do much. legs = 3 working sets of 2 different excercises, chest is the same as legs, back is the same, arms just get 3 working sets of 1 exercise. keep in mind this is after i warm up and all working sets are as close to failure as i can come without hurting myself cuz i dont have a partner/spotter. if its cables i go to absolute failure. i used to use ALOT of volume untill i realized it simply wasnt necessary and all i was doing was hurting my recovery ability.
Answer:
i dont do much. legs = 3 working sets of 2 different excercises, chest is the same as legs, back is the same, arms just get 3 working sets of 1 exercise. keep in mind this is after i warm up and all working sets are as close to failure as i can come without hurting myself cuz i dont have a partner/spotter. if its cables i go to absolute failure. i used to use ALOT of volume untill i realized it simply wasnt necessary and all i was doing was hurting my recovery ability. Damn, thats not much, I usually do 3-5 exercises @ 3-5 sets per exercise, but ill defintely lower the volume to about half of that.
Hell, I know a guy who does 20min workouts 4 times a month with great results, but I was thinking thats because of heavy aas use and genetics, lol
well anyways thanks ill try this out, however you think when I get on my heavy cycle its ok if I double the volume or incease by about 25%?
Answer:
DC - 4 day split
Answer:
Damn, thats not much, I usually do 3-5 exercises @ 3-5 sets per exercise, but ill defintely lower the volume to about half of that.
Hell, I know a guy who does 20min workouts 4 times a month with great results, but I was thinking thats because of heavy aas use and genetics, lol
well anyways thanks ill try this out, however you think when I get on my heavy cycle its ok if I double the volume or incease by about 25%? just do what feels best to u bro, i'd hate to give advice that didnt work for u. if u feel like u can increase volume do so, if u feel like u might be overdoing it cut back. hell it might vary from day to day how much u think u can handle. i just dont wanna give an exact routine and u not like it and feel u've been wasting your time on it!
Answer:
DUDE....i just went to your bodyspace. judging by the pic in the posing trunks i have NO business giving u advice on anything to do with training.
Answer:
DUDE....i just went to your bodyspace. judging by the pic in the posing trunks i have NO business giving u advice on anything to do with training. haha thanks bro, I know you definately have more aas knowledge than me, when I started I didnt know what I was doing, here in the middle east alot of people do random length cycles dbol only deca only and dont even use pct, luckily I know english pretty well because I lived some years in america I came on the net and did some research and learned how to cycle and pct correctly. but here in the middle east they dont always do things correctly noone knows that you have to eat alot and all but ive learned alot from the net
but thanks for the advice so far, im gonna go with that upper/lower lower split for a while and see how it goes