What's your training split while on cycle?????

[bigjohn_bluesfan]

I know alot of guys train longer, more, and harder when they are on cycle because of quicker recovery and all that shit

Heres what mine is like:

Day 1: Legs
Day 2: Chest, light bicep  (couple exercises)
Day 3: rest/ abs,calfs, and or forearms
Day 4: shoulders and back
Day 5: bis and tris together heavy workout
Day 6: rest/either calfs or forearms, or just abs
Day 7: rest, no activity

I pretty much stick to this, but during the week some minor modifications may be made to insure each group was trained to the fullest

[delta9mda]

day1, chest biceps
day2, quads hams
day3 off
day4, back calves
day5, shoulders triceps
day6 off
day7, repeat from day 1 or off

[Arnold jr]

On or off cycle, 3 on 1off, 2 on 1 off...I pretty much stick to this year round for the most part. The exception, last year for about 8-10 wks I switched to a 4 on 1off type routine. It was a good change and I might throw it in again this year sometime, but it doesn't seem to be something that I do well on for a long period of time...start to wear down a little after a while.

[MLAT]

1. Chest/ cardio 20 min.
2. Shoulders/abs
3. Bi's/20 min cardio
4. Tri's/abs
5. Back/20 min cardio
6. Legs/abs
7. Rest.

[bigjohn_bluesfan]

1. Chest/ cardio 20 min.
2. Shoulders/abs
3. Bi's/20 min cardio
4. Tri's/abs
5. Back/20 min cardio
6. Legs/abs
7. Rest.

this looks pretty good, I just wonder why you would train legs so late in the split... but in the grans scheme, it really doesnt make a difference that I can tell ---- the reason, I believe, for training legs on DAY 1 in the past has been because training legs hard helps to release large quantities of natty test, but if you are gearing it up, theres no sense in that

[wes mantooth]

1. Chest/ cardio 20 min.
2. Shoulders/abs
3. Bi's/20 min cardio
4. Tri's/abs
5. Back/20 min cardio
6. Legs/abs
7. Rest.

pretty close to mine....

i try to do 30 minutes of cardio, and switch the abs with calves and its the same....

i never do abs

[RDW]

Day 1: Legs / Calves & Abs
Day 2: Chest & Forearms
Day 3: Shoulders / Traps & Tris
Day 4: Back & Abs
Day 5: Biceps & Forearms
Day 6: Rest
Day 7: Rest/Speedbag 30 minutes

Every 15 weeks or so I take a full week off and will often change up my routine a bit, sometimes putting back and bis together or chest and tris.

I do not do cardio.

[Rimbaud]

For the past couple years I've tried to develope new training splits & such. However, I'm so anal that if I start to deviate from it I freak out & get frustrated. Lately, I've just started to train based on how I feel. The only goal for the week I'll set is the ammount of cardio I want to do for the week. That being said I try to train legs twice a week. One day I'll do extensions & curls & such. On day two I'll do squats & presses. I usually do the squats & presses on Wednesdays mainly because I don't have to work until 3:30PM - that day usually takes a little longer.

All that aside lately my weekly routine looks something like the following:
Sunday - Legs (extensions & such)
Monday - Back
Tuesday - Arms or Off
Wednesday - Legs (squats & presses)
Thursday - Chest/shoulders
Friday - Off
Saturday - Arms

[Puller]

Last fall/winteri did a Bill Starr 5x5 but since beginning of May my routine has been as follows

Monday - Chest/tris
Tuesday - Back/bis
Wed - off
Thursday - Shoulders
Friday - Legs
Sat - Arms
Sun - off

Usually hit the gym between 4 and 6 pm  plus I go 3-4 days a week at 7am and do 30 min cardio and abs

[trab]

Its interesting to note that - The AAS users  take more rest time than most of the Natties !



If your low back has issues or needs a break consider This...
Alternate either a Heavy Leg day (Squat, Press)   OR  a Heavy Back day THAT WEEK. Lighten up on one, or the Other.

Great if you can blast them heavy Both the same week, but heavy Rows, Deads, Shrugs etc put a real
Zap to the Nervous system.  Then Add heavy Squats...



 

 

[Puller]

I always have to decide which is going to be the HEAVY week. I either do heavy deads and the just sled and hacks for legs or I do heavy squats and then just lots of pull downs/overs and rows

[Captain Equipoise]

Day 1.  Chest - light tri's, Abs
Day 2. Back - light Bi's
Day 3. Quads, Calves, Forearms, Abs
Day 4. Shoulders
Day 5. Arms, Abs
Day 6. Hams
Day 7. Rest

[Luv2Hurt]

I used to always train a 3 on 1 off or 4 on 1 off.  In the last couple years I have switched to a set days type training, mainly because I work later on wendsdays usually (stupid meetings) and there is no way I am going to the gym at 7-8pm plus it would throw off my feeding schedule.

Mondays: Chest/ calves/ 30 min cardio
Tuesday: Back/cardio
Wendsday: Rest
Thursday: Bis/tris/calves/cardio
Friday: Optional day may or may not go to gym. If I do cardio/abs.  Sometimes I will just walk my dog along the river for a hour and a half.
Saturday: Delts/traps/cardio
Sunday:  Quads/hams/cardio

I like to consider overlap in my routine, such as not training delts the day after chest or whatever else.

[Arnold jr]

I like to consider overlap in my routine, such as not training delts the day after chest or whatever else.

Yeah, I'm the same way...I also like to keep my back and legs as far apart as I can and I prefer training arms before a rest day. Reaons for the arm thing is for instance, I don't like doing bi's one day and then back the next, or tri's one day and chest the next and so on. Of course if that doesn't work out for some reason, it's not a really big deal, but in general that's how i like to do things.

My routine looks like this:

M: Calves & Abs or off
T: Shoulders & Traps
W: Quads & Hams
T: Calves & Abs or off
F: Chest
S: Back
S: Arms

If I do take M or Th off completely I just fit the calves and abs in somewhere else, and I usually try to fit in abs somewhere 1 more time wherever I feel like it. Cardio is done every day year round.

[bigjohn_bluesfan]

Yeah, I'm the same way...I also like to keep my back and legs as far apart as I can and I prefer training arms before a rest day. Reaons for the arm thing is for instance, I don't like doing bi's one day and then back the next, or tri's one day and chest the next and so on. Of course if that doesn't work out for some reason, it's not a really big deal, but in general that's how i like to do things.

My routine looks like this:

M: Calves & Abs or off
T: Shoulders & Traps
W: Quads & Hams
T: Calves & Abs or off
F: Chest
S: Back
S: Arms

If I do take M or Th off completely I just fit the calves and abs in somewhere else, and I usually try to fit in abs somewhere 1 more time wherever I feel like it. Cardio is done every day year round.

yeah right   

[Luv2Hurt]

Yeah, I'm the same way...I also like to keep my back and legs as far apart as I can and I prefer training arms before a rest day. Reaons for the arm thing is for instance, I don't like doing bi's one day and then back the next, or tri's one day and chest the next and so on. Of course if that doesn't work out for some reason, it's not a really big deal, but in general that's how i like to do things.

My routine looks like this:

M: Calves & Abs or off
T: Shoulders & Traps
W: Quads & Hams
T: Calves & Abs or off
F: Chest
S: Back
S: Arms

If I do take M or Th off completely I just fit the calves and abs in somewhere else, and I usually try to fit in abs somewhere 1 more time wherever I feel like it. Cardio is done every day year round.

Yep its a good idea to alternate push/pull days as much as possible.  At least thats the theory 

[MLAT]

this looks pretty good, I just wonder why you would train legs so late in the split... but in the grans scheme, it really doesnt make a difference that I can tell ---- the reason, I believe, for training legs on DAY 1 in the past has been because training legs hard helps to release large quantities of natty test, but if you are gearing it up, theres no sense in that

I have to have a day of rest after training legs it just wears me down. Plus it gives me a day of rest before my chest workout.

[busyB]

day1, chest biceps
day2, quads hams
day3 off
day4, back calves
day5, shoulders triceps
day6 off
day7, repeat from day 1 or off

Hey all, great to be back!

This is exactly my routine, except day 4 and 5 are switched. I am like AJ and do not like legs and back too close to each other.

I come from the Yates school of HIT for years because I was a natty. I used to only train 4 days and each bodypart every 7th day, but since I discovered the dark side, I can train a bit more often. Been working great since I am trying to move up a weight class.

By the way, what is this cardio crap everyone is talking about?

[Overload]

I train the same on or off. the only difference is the weights used.

Sun - Rest
Mon - Chest/biceps
Tues - Quads/hams/calves
Weds - Cardio - Swimming or running
Thurs - Shoulders/triceps
Fri - Back/abs
Sat - Cardio - Heavy Bag work - agility training

i always use this split but i cycle between powerlifting protocols and Max-OT.

[GetBigOrDieTrying]

I train the same on or off. the only difference is the weights used.

Sun - Rest
Mon - Chest/biceps
Tues - Quads/hams/calves
Weds - Cardio - Swimming or running
Thurs - Shoulders/triceps
Fri - Back/abs
Sat - Cardio - Heavy Bag work - agility training

i always use this split but i cycle between powerlifting protocols and Max-OT.

Thats a nice split think im going to try it next month. I also have a four day split just another order.

Ive been doing this

1 - Chest + Tri
2 - Back + Calves
3 - off
4 - Shoulders + Biceps + Abs
5 - off
6 - Quad + Hams
7 - off

Precontest

1 - Chest + Abs
2 - Back + Calves
3 - Biceps + Triceps + Forearms
4 - Quads
5 - hamstring + calves
6 - Shoulders + Abs
7 - Off

Thats death though and ECA is needed