Training Routine while on versus off...

[bunkka]

I could probably as easily say while bulking versus cutting.

I've been doing a 5x5 routine over the course of my cycle.

I do like to mix things up regularly in my training and I'm wondering at what point would you (if at all) begin "up-ing" the reps - likely to the 8-10 range.

I'm going to begin cutting, starting tomorrow. While the Test and EQ is still running through my veins, especially this first week off, definitely want to continue with the low reps-high weight, though.

Any suggestions on post-cycle (and/or cutting) routines?

 

[Atomic Punk]

I train heavy all year round. Heavy on basics, and 10-15 reps on the shapers, all the time. I've never believed in training(lifting) to get cut. You're either geneticly cut or you are not. Diet gets you more or less cut if you have said genetics. Given these genetics, going heavy will just make the muscles thicker & stronger--yet still cut(diet). Going with a higher rep range will probably(if that's all you are doing) just decrease in the thickness of the muscle.

 

[jubei]

I would not try and cut right after a cycle. You need to try and hold onto the new muscle first. Stick with heavy basic (good form) movements to keep the muscle you have. Try using some clen or eca (thermorexin?) and yohimburn on stubborn areas.

Eat clean and take some glucorell (r-ala) with meal containing at least moderate amounts of carbs. Trust me on this one, you don't want to start "cutting" right after a cycle. Keep training as hard and heavy as possible within the limits of 1-1.5 hours/day 5 days a week as possible. If you do this and have the right diet/supps you will look cut and big.

 

[bunkka]

Thanks, guys!

I'm definitely going to continue going heavy. No doubt.

I think I might incorporate Punk's idea about the higher reps on the "shapers". During cycle, I've gone heavy on what I'd consider "shapers", too.

I think I'll stick with the 5x5 on the major groups (chest, back, quads) and for maybe run something like 4x10 on the shoulders, bis, tris, traps?

Jubie, will definitely be incorporating clen and Xenadrine post-cycle, as well as r-ALA, which I'm using now.

I'd really like to get in more cardio though, to get more of this muscle defined. Thus, the clen, I guess.

Trying to get in 4 days of AM Cardio on an empty stomach w/ something like 40mcg Clen, sound reasonable? This, in addition to the later lifting sessions?

 

[bicepts101]

i agree with using clen post cycle only because of its ani-catabolic traits. But i see no point in taking xenadrine.

jubie is correct you gotta mantain that "new" muscle. or else you cycle will be pointless. Just eat clean, maintain, then hit a cutting clcy

 

[jubei]

Cardio isn't neccessary to any great extent. If you are working out hard enough in the gym you shouldn't need to do much cardio. Maybe 20 min 2-3 times a week max. Diet and training intensity (supps to a lesser extent) will determine bf. Personally I would suggest utilizing all 3 rep ranges for maximum size and muscle density. For me this means:

1. Low reps: 4 - 6 reps
2. Medium reps: 7-9 reps
3. High reps: 10-12 reps

Also I find that drop sets work well especially if you workout alone.

 

[MrRTTB]

When I'm off I workout one muscle group once every 6-7 days. Sets about 10-12 for bigger musclegroups, about 9-10 for smaller.
When "ON" I hit small muscle groups 2 per week, as for biceps once after backworkout 3 sets, then again 3-4days later with 10-15sets. Same with triceps. Chest I do on mondays, then again 1 movement like flyes after shoulders 4 days later. BAck I do once per week, then again 4 days later with biceps(start with chins). Seems to work great

 

[~ThaGame~]

I train heavy all year round. Heavy on basics, and 10-15 reps on the shapers, all the time. I've never believed in training(lifting) to get cut. You're either geneticly cut or you are not.

wrong

 

[jubei]

Well, I don't think you lift to get cut. I lift to get bigger muscles. I eat to get cut. Genetics however should not be the determining factor in the equation.

 

[Atomic Punk]

wrong

No, I'm not actually. Good contribution though.

 

[RedHotX]

I train heavy all year round. Heavy on basics, and 10-15 reps on the shapers, all the time. I've never believed in training(lifting) to get cut. You're either geneticly cut or you are not. Diet gets you more or less cut if you have said genetics. Given these genetics, going heavy will just make the muscles thicker & stronger--yet still cut(diet). Going with a higher rep range will probably(if that's all you are doing) just decrease in the thickness of the muscle.

Where do you get
your "facts"?



RedHotX

 

[Atomic Punk]

Where do you get
your "facts"?



RedHotX

18 years of experience son. Why are you chiming in questioning me anyhow, without providing anything of substance to the contrary??? Or was your point supposedly made just because you learned how to type in big red letters hunny??? Trying to take the side of the guy with the most posts, because you are desperate to fit in and make friends? Well that's understandable(but sad). I'll say it again, being cut depends upon body type and diet. In other words rainman, if you are an endomorph, then you can train all the fucking 10-15 rep sets & days you want, and you will NEVER(N--E-V-E-R) be cut. So in those cases it depends upon body type. In the case of someone of ecto or mesomorphic qualities, it depends more on diet than training as to HOW cut they will be. In that persons case, they could do heavy sets of 3-8 all year long, but would still maintain some semblance of definition in their physique. Degree of diet will only subtract or add to the degree in which that person will be defined. Again, fucking reps has nothing to do with it.

 

[RedHotX]

18 years of experience son. Why are you chiming in questioning me anyhow, without providing anything of substance to the contrary??? Or was your point supposedly made just because you learned how to type in big red letters hunny??? Trying to take the side of the guy with the most posts, because you are desperate to fit in and make friends? Well that's understandable(but sad). I'll say it again, being cut depends upon body type and diet. In other words rainman, if you are an endomorph, then you can train all the fucking 10-15 rep sets & days you want, and you will NEVER(N--E-V-E-R) be cut. So in those cases it depends upon body type. In the case of someone of ecto or mesomorphic qualities, it depends more on diet than training as to HOW cut they will be. In that persons case, they could do heavy sets of 3-8 all year long, but would still maintain some semblance of definition in their physique. Degree of diet will only subtract or add to the degree in which that person will be defined. Again, fucking reps has nothing to do with it.

Well, I was just
asking a question, which
wasn't even on the
subject you just addressed,
but you chose to
show your juvenile nature.


More reps means more
time that the heart
rate is elevated.

More time it is
elevated means you burn
more calories.

More calories
you burn, well ...


Do you, possibly, comprehend
now?



RedHotX

 

[Dial_tone]

You have to lighten up sooner or later.

 

[~ThaGame~]

No, I'm not actually. Good contribution though.

bro saying that being "ripped" is due to genetics is so wrong its upsetting. anyone can be ripped. its all about cardio and proper dieting.
let me put it to you in a way you may understand:
everyone who is living obviously has a heart, the heart pumps blood through chambers we like to call veins. veins go through the body/muscles to deliver blood throughout the entire body/muscles. those veins become visible whole burning fat, and the more fat you burn the more veins/muscle will appear through the skin.
its that easy, it has nothing to do with genetics.

 

[runester]

Well,
I have to jump in to this though I am generally a spectator...
One must discern "aerobic" from "anaerobic" ...weight training does not burn fat very efficiently fact is when a given muscles glycogen stores deplete the muscle canabalizes itself...
So lifting does not equal fat burning although lifting may however increase your muscularity which in turn causes an increase in BMR (basal metabalism rate)which in turn = "fat burning"
Now I have 25 yrs. + SERIOUS weight training 13 yrs. of which were spent on prison yards with every concievable ethnicity and body type and I can will say that genetics determine muscle seperation "cut"... although I beleive that to "a certain extent" stretching and "bar work" (pull-ups , dips) will contribute to muscle seperation giving an individual deeper "CUTS"
Now again, I have seen literally thousands of men lift weights and most could not get "cut" if their life depended on it without proper stretching and bar work and even then most will get "defined" but razor sharp cuts are genetic...
Argue this all you like but these are the facts
Peace

 

[jubei]

The facts are if you have very little body fat you will look ripped. Achieving a low bf is a combination of diet, training, supps, and genetics.

 

[Nelson Montana]

Actually, even being an ectomorph does not mean someone has the genetic disposition to be be cut. That was one of the first lessons I learned that began my questioning conventional thinking.

I've always been on the thin side. I tried (mostly in vain) to gain size. Everything I did was to gain size, and it came in dribs and drabs. But being so naturally lean, I assumed I could get ripped, no problem. So I tried. Ate clean. Did a bunch of aerobics. And guess what? There was hardly any change, other than I lost some muscle fullness. My body fat may have been naturally low, but getting it lower wasn't so easy. My genetic code allowed for one, but not the other. That made me re-think everything, and that's when the answers (and the progress) started coming.

But to answer the original qustion. I believe you need to train heavier when "on." But at the same time, you need to be even more concious of form. You may feel stronger, but too much stress can be more than your joints can handle.

 

[bicepts101]

The facts are if you have very little body fat you will look ripped. Achieving a low bf is a combination of diet, training, supps, and genetics.

simple as fucking that! Right on the money bro!

 

[Nelson Montana]

Not really.

That's a big misperception and what I was trying to relay with my last post. You can have low bodyfat and thick skin and look smooth. You can have a higher bf and be vascular and look more cut. There are many factors involved.

 

[Slyder190]

training

I train pretty much the same wether on or off. People say go heavier when you're on, well no shit, when your juicing you get stronger and can go heavier anyway. I agree with Nelson (who said that?) on keeping good form though, don't try asd be superman and hurt yourself. train smart and all will be good.