What training should I implement after PCT?

[exlax]

I'm a couple days away from being done with PCT. i was wondering what sort of training routine I should implement until I get back on again, which will prob be in 2-3 months. Any thoughts suggestions would be greatly appreciation. and if you can, PLEASE back your shit up!

 

[Guinness5.0]

Ideally you'll want to start to cut your workload BEFORE you're off entirely. You want to be recovered before the gear is gone. THen, you'll want to focus on keeping the weights high but with less overall volume in your program. Try to gradually build back up but don't expect to be where you were whiel on.

As I usndderstand it, the REALLY crucial aspect is coming 'off' recovered - if you've got all kinds of fatigue built up and suddenly lose all the extra hormones and have no endogenous test going, you're set up to be weak as hell for a while.

EDIT: jsut realized you're almost done w/ PCT. I think the notion of high intensity/lowish volume is still the best approach for you. But keep the above in mind for the future.

 

[exlax]

Ideally you'll want to start to cut your workload BEFORE you're off entirely. You want to be recovered before the gear is gone. THen, you'll want to focus on keeping the weights high but with less overall volume in your program. Try to gradually build back up but don't expect to be where you were whiel on.

As I usndderstand it, the REALLY crucial aspect is coming 'off' recovered - if you've got all kinds of fatigue built up and suddenly lose all the extra hormones and have no endogenous test going, you're set up to be weak as hell for a while.

EDIT: jsut realized you're almost done w/ PCT. I think the notion of high intensity/lowish volume is still the best approach for you. But keep the above in mind for the future.

as long as i've been around the game (2.5 years) I still never truly understood the notion of intensity and volume. can you please explain it to me? Thanks bro. And can you suggest any routines for me?

 

[Guinness5.0]

It's confuing to be sure, since the most common sources of training info don't seem to give any heed to the strength sports, who have standardized terms for this stuff. Anywho...

Intensity is the % of your most relevant 1 rep max that you are using. So if your 1rm on bench is 100 ppounds and you're using 85 pounds for 5 reps, you are using 85% intensity. So the suggestion to keep intensity high means to keep the weights high.

Volume is the total number of reps. Simple.

Frequency (which wasn't mentioned but is the third main facotr in programming) is how often one works out.

Workload is the amount of weight moved (weight x reps). Example: if you did 5 sets of 5 reps on bench with 85 pounds, your workload for that session is 2125 pounds (5x5x85). Assuming a 1rm of 100 pounds, you did a volume of 25 reps at 85% intensity for a total workload of 2125 pounds. You could track workload in a number of different ways - total workload in a week, workload in a training session, workload on a particular movement, etc. BTW you can track volume multiple ways as well.

Why do all this stiuff? To quantify progress. If you just go to the gym and work hard til you kinda feel like you've done enough, how do you know if your stimulus (training) is going anywhere? Conversely if over time you are able to up your workload through manipulating the variables, you are making progress. Tweaking the variables is where you gotta apply some art to the science and figure out what works for you. Your goals will affect the changes you'd make as well.

I guess that could be called "training theory 101"

 

[Jim Ouini]

Madcalf 5.0

 

[exlax]

It's confuing to be sure, since the most common sources of training info don't seem to give any heed to the strength sports, who have standardized terms for this stuff. Anywho...

Intensity is the % of your most relevant 1 rep max that you are using. So if your 1rm on bench is 100 ppounds and you're using 85 pounds for 5 reps, you are using 85% intensity. So the suggestion to keep intensity high means to keep the weights high.

Volume is the total number of reps. Simple.

Frequency (which wasn't mentioned but is the third main facotr in programming) is how often one works out.

Workload is the amount of weight moved (weight x reps). Example: if you did 5 sets of 5 reps on bench with 85 pounds, your workload for that session is 2125 pounds (5x5x85). Assuming a 1rm of 100 pounds, you did a volume of 25 reps at 85% intensity for a total workload of 2125 pounds. You could track workload in a number of different ways - total workload in a week, workload in a training session, workload on a particular movement, etc. BTW you can track volume multiple ways as well.

Why do all this stiuff? To quantify progress. If you just go to the gym and work hard til you kinda feel like you've done enough, how do you know if your stimulus (training) is going anywhere? Conversely if over time you are able to up your workload through manipulating the variables, you are making progress. Tweaking the variables is where you gotta apply some art to the science and figure out what works for you. Your goals will affect the changes you'd make as well.

I guess that could be called "training theory 101"

Thanks for your reply bro, very useful info. I never thought about tracking progress through workload.

So can someone give me an example or a link to a high intensity/low volume routine?

Thanks again bros!

 

[Illuminati]

only advice, scale your workload back in your workouts

 

[Guinness5.0]

So can someone give me an example or a link to a high intensity/low volume routine?

Volume is relative to the individual. You could just do what you were doing and do less sets (by half, for example) but try to keep the weights high. So if you were doing 4 sts of 8 reps on bench, maybe do 2-3 sets of 6 and try to start with your 4 sets of 8 weight and attempt to add weight each time you bench (by a little bit). So there's less total reps (volume is lower relative to what you were doing) and you're working with weights closer to your 1rm (higher intensity).

Madcow2's website would be a great place to read about some programs that look at training this way (manipulating variables, tracking lifts, etc.):
http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm