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  1. #1
    Nathan's Avatar
    Nathan is offline Retired Moderator
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    Post-cycle diet and training regime...

    Just curious what everyone else does really. Here's what I'll be hitting in a week: Will keep calories at a little under what they were before, keeping protein fixed (400g daily). I'll cut training back from 5 days to 4 as well as sets, namely:
    bi's - 5 sets
    tri's - 5
    forearms - 4-5
    back - 10
    chest - 9
    shoulders - 8
    quads - 9
    hams - 5-6
    calves - 5
    I'll change up exercises as well, except keep squats and deads as they are. Will aim for cardio 3 times a week on off days. Uh, that's what I do. What do YOU do?
    Please add some input, or at least comment on what I do.

  2. #2
    Whiteyebrowe's Avatar
    Whiteyebrowe is offline Associate Member
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    That sounds pretty good to me man.

  3. #3
    Mike Guest
    How you splitting that up? What day do you do what muscles?

  4. #4
    Nathan's Avatar
    Nathan is offline Retired Moderator
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    Originally posted by Mike
    How you splitting that up? What day do you do what muscles?
    I was thinking of doing:

    day 1 - chest, shoulders
    day 2 - back, traps
    day 3 - rest/cardio
    day 4 - quads, hams, calves
    day 5 - bi's, tri's, forearms
    day 6 - rest/cardio
    day 7 - rest/cardio

    I will most likely add some ab work on day 1, if I need to. Also, I may throw some light cardio at the end of day 2 instead of one of the rest days.

  5. #5
    CYCLEON Guest
    cant help u - im a HIT program fella, no muscle splits for me.

  6. #6
    elkins31's Avatar
    elkins31 is offline Junior Member
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    Nate,


    here is what i do and it works good, at least for me.

    Day 1
    Chest Calves
    Incline 4 sets
    Decline 4 sets
    Reg 4 sets
    Cables 4 sets
    12 sets calves

    Day 2
    Shoulders and Back
    Side raises 4 sets
    Front raises 4 sets
    Reverse peck deck 4 sets
    Pulldowns behind neck 4
    Pulldowns infront 4
    Smith machine rows 4
    Smith machine pulldowns wide grip 4

    Day 3 rest

    Day 4
    Bi's and Tri's
    4 sets wide curls (with straight bar)
    4 sets mid curls also with st. Bar
    4 sets inside curls with bent bar
    4 sitting curls with dumbells

    4 pulldowns
    4 skull crushers
    4 dip machine
    4 rope pulldowns

    Day 5 Cardio

    Day 6
    Legs Variation

    Day7 Rest

    What do you think? This is the best one i have so far!! All exactly 1 hr except for chest and calfs which is 40 min.

    Late!!
    4 sets

  7. #7
    Nathan's Avatar
    Nathan is offline Retired Moderator
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    Dude, that is way too many sets, at least for me. I do quite a few sets less than that while on let alone when coming off. That's too much at least for me. If it works though for you then great. For me, I gain quite well on fewer sets. !@ sets for calves? Man alive, I do half that!

  8. #8
    Mike Guest
    personally I dont do bis and tris the same day - just too much for my arms - one muscle group will miss out some and I wouldnt do traps the day after shoulders - traps are secondary muscles in so many shoulder exercises (upright rows...) I would do them the same day

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