What is your workout split and sets like while on cycle

[megatron_ed]

Hi All:

Looking to gain some insight into what your workouts look like while on cycle to maybe improve mine somewhat.

Here is my new one:

Mon - Off
Tues - Chest (16 sets)
Wednesday - Off
Thursday - Arms (10-12 for bis and 12-15 for tris)
Friday - Legs (12-16 sets)
Saturday - Back (16 sets)
Sunday Either Off or a full body workout with light weights - depends on how I feel.

Don't due shoulders yet due to a recent injury.

Is this overtraining?

 

[Sadista]

when i bulk i dont do more than 12 sets per muscle unless its back...i like to get 15-16 sets for back...also for bulking i go as heavy as i can fr each set doing no more than 8 reps


its really hard since on juice i feel like i can d 20+ sets on each muscle and i always feel like im not done and should do more, but thats how i grow best so...

 

[THE-DET-OAK]

well the biggest change-up for me is resting time between sets. if im trying to get stronger i take a ton of time between working sets.

 

[john.d]

i go 3 days on, 1 day off or 2 days off depending on how im feeling, doing a chest/tri, back/bi, and then a leg/shoulder day. only doing around 12 sets per main muscle group so either 3 exercises of 4 sets or 4 exercises of 3 sets. and then usually 6-8 sets for biceps and 9-12 sets for triceps

 

[a68rebel]

Full body workout, 3 times a week. 5 sets for each muscle group each workout (equals 15 sets total for each muscle group for the week)

 

[Long_2010]

I don't think your overtraining by what you have written there.

My workout is..

Mon - Shoulders & Light Legs

Wed - Chest & Abs

Thurs - Arms

Fri - Legs

Sunday - Back & Light Arms

 

[cashout]

We (myself and a couple of other guys) where discussing this topic over in the HRT forum just the other day.

So, I'll paste it here to add to the discussion.

Of course, everyone has different goals. Mine is bodybuilding - period. I have, for all 26 years of my training, always trained for bodybuilding and that dictates what I do in the gym.

My routine varies throughout the year based on which of the three phases I am in at the time.

My three phase are - Heavy (6 months), Diet (3 months), Rest (3 months)

Heavy is focused on heavier weights and straight sets with more rest between sets. In this phase my calories are higher and I look to try to improve on weak points.

Diet phase is much more focused on supersets and dropsets with little rest. The idea is to work toward a semi-contest condition. Lower calories.

Rest phase is a time for experimentation. I try a lot of different things in this time with the idea of finding new ways to improve my train and I use this time to evaluate and set new goals. Your body always needs some downtime.

My Heavy Routine (which I'm in now) looks like this...(from last weeks sessions)

Chest/Tris - Monday
Flat Bench 3 sets X 10 reps 275 lbs
Incline Bench 3 sets X 10 reps 225 lbs
Dumbbell Flys 3 sets X 10 reps 70s
Cable Crossovers 2 sets 25-30 reps 30 lbs
One arm Db Extensions 5 sets X 10-20 reps 25
Cable Pushdown 3 sets X 10-15 reps 70 lbs
Tricep Dips 3 sets X Max Reps Body Weight

Back/Bis - Tuesday
Lat Pulldowns 3 sets X 10-12 reps 260 lbs
Bent Barbell Rows 3 sets 15 reps 225 lbs
Cable Rows 3 sets 10 reps 200 lbs
Standing Curl Bar Curl 3 sets X 12 reps 115 lbs
Scott Bench Curls 3 sets 12 reps X 12-15 reps 85 lbs

Shoulders/Traps - Thursday
Dumbbell Lateral Raise 3 sets 10-12 resp 60s
Machine Lateral 3 sets 15-20 reps 130 lbs
Seated Dumbbell Front Raise 3 sets 10-15 reps 35s
Hammer Machine Press 3 sets 10-20 reps 275 lbs
Shrugs 3 sets X 20 reps 315 lbs

Legs - Friday
Squats 4 sets 10 X 405 lbs
Leg Extensions 3 sets X 15-20 reps 150lbs
Seated Leg Curl 3 sets X 12-15 reps 210 lbs
Standing Calf Raise on Smith Machine 5 sets X 15-20 315 lbs

 

[PapiChuloThrawn]

I don't do tris and bi's on same day....
Time between sets is also very important in which goal you are trying to achieve.

 

[frankzanefan]

i change it up every 5-6 weeks...but i try to follow the same rule of thumb: Push days and pull days. I tend to work my weakest (visually, not strength) areas 2 times a week.

For instance: 3 sets x 3 exorcises (not counting warmup)

Chest and shoulders

Triceps and quads

Back and biceps and calves.

chest and shoulders

Rest day

and i mix in 2 days at least of crossfit olympic weightlifting too even if its same day i lift static.

 

[kountrystrong]

I have been doing a lot of research on HIT training so far nothing but good stuff ,its just hard for me to only workout 20 to 30 min and feel like i have accomplished all i need too

 

[Hoedown]

Personally I like Doggcrapp or Madcow better than a typical "split".