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  1. #1
    KETCHUP's Avatar
    KETCHUP is offline New Member
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    hOW DO YOU change your workout while off gear??

    i know i should ask this on the other forum but no-one ever replys their so..

    do u do more sets , less reps??

    also this is my current workout ...tell me if its shit??

    Day 1:Back, Biceps & Abs
    Hammer Strength Seated Rows 3 sets – 10, 8, 8
    Wide Grip Lat.Pull Downs 3 sets - 8, 8, 8
    Serratus Pulldowns3 sets - 8, 8, 8


    Straight Bar Curls3 sets 10, 8, 6
    Hammer Curls, Dumbbell3 sets 10, 8, 6

    Weighted Crunch3 sets 15, 12, 10
    Hanging Leg Raises3 sets 20, 15, 12
    Cable Crunch.3 sets 15, 12, 10


    Day 2:Chest, Shoulders &Triceps
    Flat Bench Press(Dumbbell)3 sets 6, 6, 6
    Incline Dumbbell Press3 sets 6, 6, 6
    Single Arm Pec. Deck 3 sets 8, 8, 8


    Dumbbell Side Lateral Raises (Seated) 3 sets 10, 10, 10
    Machine Over Head Press or Dumbbell Over Head Presses
    3 sets 6, 6, 6

    Head Caver Tricep Extensions 3 sets 10, 10, 10
    Cable Pushdowns, 4 sets 15, 12, 10


    Day 3:Quads, Hamstrin, Calves Abs

    Leg Extensions 3 sets 10, 10, 10
    Squats3 sets 10, 8, 6, 6


    Hamstring Curls 3 sets 10, 10, 10


    Calf Raises (Seated) 3 sets 15, 12, 10
    Calf Raises(Standing) 3 sets 15, 12, 10

    Weighted Crunch3 sets 15, 12, 10
    Hanging Leg Raises3 sets 20, 15, 12
    Floor Obliques3 sets 20, 15, 12

  2. #2
    Nathan's Avatar
    Nathan is offline Retired Moderator
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    Looks good bro. After a cycle, total volume should be LOWERED, but what you've got looks good. ONe thing, hams are a bigger muscle group than calves, so why do you work them half as much? I do 6 sets for calves and 6 for hams, personally. Also, I would do squats before leg extensions as you should conserve all strength for squats so as to do more - it is an excellent exercise and will be an important asset in keeping gains. So, go as heavy as possible on it with good form. That's it really though.

  3. #3
    KETCHUP's Avatar
    KETCHUP is offline New Member
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    thanks bro.

    5 weeks in im going to change the exerciese ...but keep the body parts if u know what i mean.

    also what do u mean by total volume should be LOWERED

  4. #4
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    bigkev is offline Scamming Traitor
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    i keep my routine the same for the most part. the only significant change is in the amount of weight i use, it drops a pretty good bit, although i still lift as heavy as i can. my form tightens up alot also. i only train each body part once a week , so i have lots of time to recoupe.

  5. #5
    KETCHUP's Avatar
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    bump

  6. #6
    lil' juicer is offline Junior Member
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    I do multi sets(volume) while on, and HIT training when off. Always take a few weeks off post cycle.

  7. #7
    dane26's Avatar
    dane26 is offline Retired Moderator
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    you're natural testosterone is raised when you when do reps between 5-8. so when i come off, i don't change my workout, just my reps

  8. #8
    Mr. Nobody is offline Associate Member
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    I do more reps and super sets when on, when off I revert to a power lift style workout. I also work out shorter when off, max 60 min.

  9. #9
    Nathan's Avatar
    Nathan is offline Retired Moderator
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    Originally posted by KETCHUP
    thanks bro.

    5 weeks in im going to change the exerciese ...but keep the body parts if u know what i mean.

    also what do u mean by total volume should be LOWERED
    Less total reps and sets. So, say you do 13 sets for back while on, at about 8 reps each set, dropping that to 10 sets for back at about 6 reps each set would be lowering toal volume. That's just an example. Volume pertains to adding up all the reps you do with all the sets each workout. Does that clarify it somewhat?

  10. #10
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    juiceon is offline Associate Member
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    I change my attitude and focus to just maintenance. My exercises and set numbers are just the same, but like Bigkev, I lift less weight. I don't fight to keep every last pound I gained on every lift, I save that for the next cycle. I accept that I will not lift as heavy and that's fine with me, because I found I keep more mass by going lower and reduce my risk of injury. Save the massive strength gains for the cycles.

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