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  1. #1
    jgg1221 is offline Member
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    3days lifting enough while on cycle?

    im on test prop and eq and will be for the next 13 weeks

    i lift 3 days/week
    and do abs+cardio(30min) 4/days week

    my workouts consist as fallows:
    monday - all pushing exercizes
    wed-all leg exercizes
    friday - all pulling exercizes

    monday:
    warm up, then
    flat bench 2sets, 5-10 reps
    incline dumbbell bench press 2sets, 5-10
    "behind the heads" tricep extensions - 3 sets
    underhand cable tri extensions 3 sets
    decline dumbbell bench press, 2 sets
    incline dumbell flies- 2 sets
    decline dumbbell flies- 2sets

    weds
    squats, pyramiding - 8 sets, 5-10 each
    leg press (1 legged), 3 sets, 5-10 reps, each leg
    leg extensions - 3 sets
    leg curls 5 sets
    calf extensions 6 sets

    friday
    hang cleans - 3 sets/5 reps
    preacher barbell curls (wide gripper & close gripped) - 4 sets/7-10
    dead lifts - 5 sets/10
    concentration curls 2 sets/5-10
    upright rows- 4 sets
    wide grip rows - 3 sets/7-10
    close grip rows - 3 sets/7-10
    wide grip over head lateral rows - 3sets/7-10
    forarm curls - 4 sets
    form arm weighted string-winding -4sets

    300g oatmeal
    350g of protein
    plus other foods

    i also do 30 min of cardio, 4 days a week... abs on each cardio day

    what im wondering is...
    should i be working out more since im on roids?

  2. #2
    Consistency's Avatar
    Consistency is offline Extraordinarily Exorbitant
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    I dont like this method... some people do it but I dont.

    So yes to your question you should workout more.... Right now you are working out 3 days out of 7, why dont you try 3 days out of 6, so basical 1 on 1 off 1 on etc...

  3. #3
    dirtdawg's Avatar
    dirtdawg is offline Anabolic Member
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    i dont belive in routines

  4. #4
    Ammar's Avatar
    Ammar is offline Senior Member
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    I have seen people get good results with 3 day schedules but I personally go in 5 days a week training different muscle groups. The thing is to change things up every couple weeks. Doing the same set schedule for a long period of time can cause your muscles to get used to the exercise and hesitate muscle growth from what I hear.

  5. #5
    Rickson's Avatar
    Rickson is offline AR-Hall of Famer
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    I don't like what you have there but yes some people grow well on three days a week

  6. #6
    dirtdawg's Avatar
    dirtdawg is offline Anabolic Member
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    Quote Originally Posted by Rickson
    I don't like what you have there but yes some people grow well on three days a week
    u grow when u rest, some more than others

  7. #7
    jgg1221 is offline Member
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    any constructive criticism on my training routine?

  8. #8
    AandF6969's Avatar
    AandF6969 is offline Made Up Of Wires
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    CAPS...

    Quote Originally Posted by jgg1221
    im on test prop and eq and will be for the next 13 weeks

    i lift 3 days/week
    and do abs+cardio(30min) 4/days week

    my workouts consist as fallows:
    monday - all pushing exercizes
    wed-all leg exercizes
    friday - all pulling exercizes

    monday:
    warm up, then
    flat bench 2sets, 5-10 reps
    incline dumbbell bench press 2sets, 5-10
    "behind the heads" tricep extensions - 3 sets
    underhand cable tri extensions 3 sets
    DON'T THROW CABLE TRI EXTENTIONS IN HERE... FINISH UP WITH YOUR PRESSING MOVEMENTS BEFORE YOU MOVE ON TO TRIS.
    decline dumbbell bench press, 2 sets
    incline dumbell flies- 2 sets
    decline dumbbell flies- 2sets

    NO SHOULDERS? NO TRAPS?

    weds
    squats, pyramiding - 8 sets, 5-10 each
    leg press (1 legged), 3 sets, 5-10 reps, each leg
    leg extensions - 3 sets
    leg curls 5 sets
    calf extensions 6 sets

    friday
    hang cleans - 3 sets/5 reps
    preacher barbell curls (wide gripper & close gripped) - 4 sets/7-10
    dead lifts - 5 sets/10
    concentration curls 2 sets/5-10
    upright rows- 4 sets
    DONT DO BI'S BEFORE BACK.... YOU'RE TIRING OUR YOUR BICEPS PREMATURELY, LEAVING YOU WITH A $HITTY BACK WORKOUT BECAUSE YOUR BIS WILL FAIL BEFORE BACK.
    wide grip rows - 3 sets/7-10
    close grip rows - 3 sets/7-10
    wide grip over head lateral rows - 3sets/7-10
    WHAT IS THIS?
    forarm curls - 4 sets
    form arm weighted string-winding -4sets

    300g oatmeal
    350g of protein
    plus other foods

    i also do 30 min of cardio, 4 days a week... abs on each cardio day

    what im wondering is...
    should i be working out more since im on roids?
    I don't really like your split... I think you'd be better off with a 4 or 5 day split

    M-Shoulders
    T-Legs
    W-off
    R-Chest/Tri
    F-Back/Bi
    S-off
    S-off

  9. #9
    joevette's Avatar
    joevette is offline Banned
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    I'm on the same 3 day split as you right now. I've been lifting for 11 years and the key for continuous growth is to keep changing things up. I like the 3 day split alot because it gives you a good compound movement first to warm everthing up before you do your isolation excersises. Also, any other split you do will have you working each muscle group 2x per week. Example: If you bench on chest day you're still. hitting your delts, back, triceps, and even abs then you go and hit each one on another day.

  10. #10
    Diesel's Avatar
    Diesel is offline Anabolic Member
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    Depends on your goals:

    If you are training as a PL then three days is fine.

    I train for strength and go with a 1 on 1 off routine.

  11. #11
    hobbitlifter's Avatar
    hobbitlifter is offline Junior Member
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    If on AS you need to workout at least 5 days a week or more. I workout M-F and rest on Sat-Sun. That works for me b/c those two days give my muscles a chance to heal for the next week of heavy lifting. Remember you have to work out and push yourself a lot more on AS.

  12. #12
    absolutebob is offline Associate Member
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    Quote Originally Posted by hobbitlifter
    If on AS you need to workout at least 5 days a week or more. I workout M-F and rest on Sat-Sun. That works for me b/c those two days give my muscles a chance to heal for the next week of heavy lifting. Remember you have to work out and push yourself a lot more on AS.
    I definitly could not agree any more.

  13. #13
    Diesel's Avatar
    Diesel is offline Anabolic Member
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    Quote Originally Posted by hobbitlifter
    If on AS you need to workout at least 5 days a week or more. I workout M-F and rest on Sat-Sun. That works for me b/c those two days give my muscles a chance to heal for the next week of heavy lifting. Remember you have to work out and push yourself a lot more on AS.

    I disagree. I never change my training routine just because I am either running or not running a cycle.

    The whole " Let me double everything up because I'm cycling" is BS.

    Contrary to popular belief, you CAN overtrain while on AAS.

  14. #14
    thephreak's Avatar
    thephreak is offline New Member
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    Quote Originally Posted by Diesel
    I disagree. I never change my training routine just because I am either running or not running a cycle.

    The whole " Let me double everything up because I'm cycling" is BS.

    Contrary to popular belief, you CAN overtrain while on AAS.

    Great advice.

    I don't change training while "on". I also train 3 days a week, but my split looks nothing like yours.

  15. #15
    joevette's Avatar
    joevette is offline Banned
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    I'm with Diesel on this one, just because you're on AAS and recover a little quicker doesn't mean you can go haywire on the lifting. I've been on 1.5g of various AAS as well as slin and IGF-1 LR3 and tried hitting each bodypart twice per week and ended up tearing both my pecs. I'm still working through that.

  16. #16
    Billy_Bathgate's Avatar
    Billy_Bathgate is offline AR Vet / Retired
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    3 days can be plenty. ive made my best gains hitting 3 days a week, 45min a session.

    your metabolism has a lot to do with this. mine is slower.

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