Workout plan for first cycle?

[Kawaboy]

What are your opinions on the most effective way to train for your first cycle?

1 Bodypart a day type split 12 rep range?

3 day full body heavy 6 rep range?

4 day Upper/Lower High rep day low rep day ?

Theres a million options, any opinions on what might be the best way to go about it?

[Lazarov]

If your training to be a bodybuilder or just want muscle hypertrophy do the first option. If you want to be a powerlifter, choose the second. It all depends on your goals. But for muscle hypertrophy, option 1. Kill one body part a day, more volume and more intensity than you would usually. Overtraining is somewhat of a myth IMHO, especially when on AAS.

[baseline_9]

If I were you I'd find out what u like to work with and train that way for some time before cycling.... Why cycle if u haven't yet found out what works well for you?

High intensity training is my answer tho....low/medium volume but very high intensity

[MickeyKnox]

My favorite. Its an adaptation to Dorian Yates's classic workout.


Day one: Delts, triceps, abs
Day two: Back, traps, rear delts
Day three: REST
Day four: Chest, biceps, abs
Day five: Quads, hams, calves
Day six: REST

All movements are performed with PERFECT FORM (this is a must IMO)

All rest periods are short (60-90 seconds, 90 seconds being only for the BIG LIFTS - Deadlifts, Leg Press etc...)

All movements are performed as follows with a few obvious exceptions where it is not safe/ possible to do easily;

Set 1 - Warm up/ Feel Set
Set 2 - Feel Set / Close to failure
Set 3 - Working set (To failure and beyond, including forced reps, negatives, force negatives, statics pauses)

*One thing to note is that you CANNOT REST DURING YOUR WORKING SET! You go to failure and then you carry on with the help of a spotter (still you must keep tight form as your spotter does the cheating for you), you do not stop and allow the muscle to rest and recover. Your tempo needs to remain there all the way to the death, DO NOT PAUSE AND ALLOW RECOVERY

Progressive Tension Overload:

Progressive - Adding weight/ reps/ extra stimulus

Tension - Where that weight is going. On the muscle as tension.

Overload - Takining a muscle to failure - overloading the muscle with something it has not before experienced.

Progressive Tension Overload creates adaptation.

[baseline_9]

My favorite. Its an adaptation to Dorian Yates's classic workout.


Day one: Delts, triceps, abs
Day two: Back, traps, rear delts
Day three: REST
Day four: Chest, biceps, abs
Day five: Quads, hams, calves
Day six: REST

All movements are performed with PERFECT FORM (this is a must IMO)

All rest periods are short (60-90 seconds, 90 seconds being only for the BIG LIFTS - Deadlifts, Leg Press etc...)

All movements are performed as follows with a few obvious exceptions where it is not safe/ possible to do easily;

Set 1 - Warm up/ Feel Set
Set 2 - Feel Set / Close to failure
Set 3 - Working set (To failure and beyond, including forced reps, negatives, force negatives, statics pauses)

*One thing to note is that you CANNOT REST DURING YOUR WORKING SET! You go to failure and then you carry on with the help of a spotter (still you must keep tight form as your spotter does the cheating for you), you do not stop and allow the muscle to rest and recover. Your tempo needs to remain there all the way to the death, DO NOT PAUSE AND ALLOW RECOVERY

Progressive Tension Overload:

Progressive - Adding weight/ reps/ extra stimulus

Tension - Where that weight is going. On the muscle as tension.

Overload - Takining a muscle to failure - overloading the muscle with something it has not before experienced.

Progressive Tension Overload creates adaptation.

I started to write that and was like "this sounds familiar" then I realised why lol

[Lazarov]

Dorian Yates Blood and Guts Trainer episodes are all on youtube. Highly recommended.

[copaaz]

@Mickey My workout resembles yours. My first 2 sets are based on a percentage of what my working set would be. So if my working set for shoulder DB presses is say 8-10 reps for 80lbs my first two sets would be 50% and 70% of 80lbs. This way I stay consistent and when I increase my working set weight, my WU and feel set increase with it.