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01-17-2015, 01:47 PM #41
genetics and goals,what ever works for your body.i like to switch it up but i always do a warm up of high reps each exercise and end each exercise with a high rep burn out,even when going for low reps heavy.seems to work for me i am always sore,love the BURN!
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01-17-2015, 03:37 PM #42Originally Posted by NACH3
Here you state higher reps off cycle. Later you state low reps heavy weight off cycle to maintain gains.
Slightly confused.
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01-17-2015, 05:54 PM #43
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01-17-2015, 06:55 PM #44
Dude its simple. If your joints hurt and you're in pain, pull back for a week or two. Light weight, maybe even low reps. Keep lifting but keep it safe
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01-17-2015, 06:56 PM #45
^And That's on cycle OR off
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High reps, low reps - I just wanna tone up
Lmfao
Oh gawd, I can't stop
Just workout - geez, it really is that simple
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01-17-2015, 07:18 PM #47
Are we still on this? There is actually a stickie that talks about keeping your gains off cycle and how to train. Seeing how OP is on trt keeping your gains should be easier. The problem with coming off cycle is that your joints need some rest and if you don't change your training your body will do it for you. I don't believe in a huge Rep range. 6-8 (even some 4's) on cycle and 8-10 ( 12 for warm ups) off cycle.
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01-17-2015, 07:42 PM #48Originally Posted by Buster Brown
Makes sense to me. Know where I can find the stickie? Already read Marcus's stickie, but that is oriented towards PCT for those not on TRT.
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01-17-2015, 07:58 PM #49
The concept is the same. When you are getting ready to get off cycle post up your workout in the workout section and we can then chop it down a little bit and get you straightened out. This is obviously a bit new to you and that's ok ...once you see how it works and you get it under your fingers you will see the benefit of cycling your training.
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01-18-2015, 08:34 AM #50
Like Buster stated seeing that your on TRT its going to be easier to maintain the gains during the off period. One thing you MUST remember and many don't is what built the muscle will keep the muscle so you don't need to do any serious alterations but this also depends on what type of training you have been doing and how your feeling. Personally I would pull back on the intensity but carry on doing what built the muscle in the first place. The great advantage you have is your on trt so things are going to be a lot easier to maintain if you don't adjust things to drastically.
If you have been training extremely hard and intense you cant carry on training like this you will need to use a deload or some kind or pullback for a couple of weeks. This can come in various types of training and styles but a pullback will be needed to fully repair your CNS and give your body a rest but never forget that what built your muscle will keep your muscle
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My bad for misunderstanding... Everyone's different... Simply If your bulking stay in the lower rep ranges(5x5... 6-8 10max) for cutting, diet & higher reps(12-15reps more for endurance(more definition/tone)...Both as intense as possible(on cycle)! Off cycle read "keeping gains for the moderate user" by Marcus! But off cycle just drop the intensity, and back off of the amount of sets(in and out in 45 min)!
Last edited by NACH3; 01-18-2015 at 08:54 AM.
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01-18-2015, 05:32 PM #52Originally Posted by marcus300
I put on most of my muscle doing intense HIIT style weights in the 8-15 range. Problem is that was also during my first cycle, which makes it hard to determine if that wasn't merely the result of the cycle and any training style would have put that 20 pounds of muscle on me.
Once I came off cycle 7 weeks ago I went to a low rep (4-8) program and increased my strength exponentially. However, this also resulted in increased body fat and injuring my left elbow and shoulders mildly.
This is what led me to where I am now, concerned that I did something wrong to cause those injuries.
I did take a week off after cycle before I started the heavy program.
I am concluding my first week back in the higher rep program I made lean gains on while cycling. I retreated to it as the higher reps and lower weights didn't bother my joints.
It seems this may have been the correct decision, I only hope I don't lose muscle training in this HIIT style and higher rep range off cycle.
While I was on nearly 4000 calories on cycle, since coming off and putting on fat, I cut to 2500. It now seems that was a poor decision and could also cause muscle loss, so I increased back to 3240 calories with some increased low intensity cardio (incline treadmill walking 20-30).
Thanks for the help and any input on this is highly appreciated.
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01-18-2015, 05:33 PM #53Originally Posted by NACH3
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01-18-2015, 05:34 PM #54Originally Posted by Buster Brown
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01-21-2015, 04:22 PM #55
Thanks again everyone for your advice so far. Any thoughts or suggestions regarding this post I made (quoted above)?
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01-21-2015, 04:23 PM #56Originally Posted by tduff311
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01-21-2015, 04:45 PM #57
Well I didnt read all post but some. Marcus and Buster are right on. I would slow down the intensity and sets a few weeks before going on cycle. Then when on, I would go back to the way you were training, this is where you will be the strongest because this is what your body knows. You could throw a couple of weeks in the middle of a little higher reps, then drop back down and finish strong.
Disclaimer-BG is presenting fictitious opinions and does in no way encourage nor condone the use of any illegal substances.
The information discussed is strictly for entertainment purposes only.
Everything was impossible until somebody did it!
I've got 99 problems......but my squat/dead ain't one !!
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01-23-2015, 07:36 AM #58
i train 5 days a week ,agonist/antagonist super sets 8-10 reps on cycle. when off 4-3 days full body routines and again agonist/antagonist in less volume.
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01-25-2015, 09:43 AM #59Banned
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You absolutely cannot have high intensity with high reps. You may being talking about the RPE scale or rating of perceived exertion. You are not talking about intensity in lifting which is a function of your 1RM max. The higher the intensity the less reps that can be accomplished. Try taking 90% of your 1RM max and doing 12-15 reps with that. 12-15reps with the right weight will not tear the most muscle fiber.
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01-25-2015, 09:46 AM #60Banned
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01-25-2015, 10:26 AM #61Originally Posted by Docd187123
Then, what is you take on my situation? What would you recommend?
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01-25-2015, 12:24 PM #62Banned
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01-25-2015, 12:41 PM #63Originally Posted by Docd187123
More specifically. While off cycle for first time and a recovering elbow?
225, 6', 16% bf, bench 320, squat 405, dead 465.
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01-25-2015, 01:25 PM #64Associate Member
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