Training for strength on cycle?

[hoopdreams92]

okay thanks for that.

i was wondering now, let's say for example i am doing chest, and i hit bench press and dips for 5x5, is that a good rep number, 25? or should it be more?

i don't want to overtrain, but I also want to be optimal as well.

[Docd187123]

okay thanks for that.

i was wondering now, let's say for example i am doing chest, and i hit bench press and dips for 5x5, is that a good rep number, 25? or should it be more?

i don't want to overtrain, but I also want to be optimal as well.

5x5 type programs can be extremely effective but the program itself must be suitable to your goals as would the progression scheme need to be as well. Your question is difficult to answer bc you leave out the intensity portion and what else you'd be doing. A good resource on how many reps and sets at a given intensity percentage are optimal is Prilepin's chart. Google it or buy the book. Invaluable resource.

[hoopdreams92]

5x5 type programs can be extremely effective but the program itself must be suitable to your goals as would the progression scheme need to be as well. Your question is difficult to answer bc you leave out the intensity portion and what else you'd be doing. A good resource on how many reps and sets at a given intensity percentage are optimal is Prilepin's chart. Google it or buy the book. Invaluable resource.

Yes I will be adding a progression scheme to it. Well I assume that since I will be on a SD cycle, I can train more than stated in the program, so in that case I will be adding basic isolation to every muscle.

thanks for that chart!

[Docd187123]

Yes I will be adding a progression scheme to it. Well I assume that since I will be on a SD cycle, I can train more than stated in the program, so in that case I will be adding basic isolation to every muscle.

thanks for that chart!

No problem brother. Some more quick tips:

If you're training for strength or power you train lifts and movements NOT body parts. That is you train your squat and squat assistance lifts, press and press assistance, etc. You don't do chest day, back day, etc. For strength to improve, you would best be served by increasing CNS efficiency which big compound lifts do more than isolation lifts.

Generally, the only time you'd want to lift <70-80% of your 1RM is if you're doing dynamic/speed days or working more on sarcoplasmic hypertrophy. For myofibrillar hypertrophy you want >80% 1RM and the reps/sets can be determined by that chart.

Your assistance lifts should target your weak areas. If you cannot maintain lordotic/lumbar extension during a squat or deadlift then you work your lower back with weighted hypers, GHR's, good mornings, etc. If you're weak at bench lockout you'd work triceps, things of that nature.

After a while of strength training your body will begin hurt all over. Get some voodoo floss, foam rollers, and a lacrosse ball for before and after your workouts and on off days. Without these tools I wouldn't be able to do a body weight half squat on some days.

Work up your volume in increments. Volume is the number one cause of overtraining in lifting and can be a pain to recover from depending how advanced you are. Don't just jump into a heavy volume program....work up to it over time.

There are many proven programs out there depending again on your advancement level: Texas Method, 5/3/1, Westside, the Cube, Sheiko, GVT, Starr 5x5, etc. Most of these are actual templates rather than cookie cutter programs so an in depth understanding of how they work goes a long way in setting you up for success.

Make sure you're eating and sleeping enough. I cannot begin to explain how hard it is to make progress on some of these programs if you're trying to cut or out partying a lot. I remember I hit a wall one time and it took me over a month before I was back to normal. No energy, constant pain, loss of libido, depression, no appetite, irritable, etc.

Some of the best advice ever given to me: if there's a PL'ing gym in your area....JOIN IT. lifting with a team is worth the 50-150$ in fees bc they'll teach you things you'll never learn on your own. Often times they'll reduce the fees too once they see you're serious and putting in the work required.

[hoopdreams92]

No problem brother. Some more quick tips:

If you're training for strength or power you train lifts and movements NOT body parts. That is you train your squat and squat assistance lifts, press and press assistance, etc. You don't do chest day, back day, etc. For strength to improve, you would best be served by increasing CNS efficiency which big compound lifts do more than isolation lifts.

Generally, the only time you'd want to lift <70-80% of your 1RM is if you're doing dynamic/speed days or working more on sarcoplasmic hypertrophy. For myofibrillar hypertrophy you want >80% 1RM and the reps/sets can be determined by that chart.

Your assistance lifts should target your weak areas. If you cannot maintain lordotic/lumbar extension during a squat or deadlift then you work your lower back with weighted hypers, GHR's, good mornings, etc. If you're weak at bench lockout you'd work triceps, things of that nature.

After a while of strength training your body will begin hurt all over. Get some voodoo floss, foam rollers, and a lacrosse ball for before and after your workouts and on off days. Without these tools I wouldn't be able to do a body weight half squat on some days.

Work up your volume in increments. Volume is the number one cause of overtraining in lifting and can be a pain to recover from depending how advanced you are. Don't just jump into a heavy volume program....work up to it over time.

There are many proven programs out there depending again on your advancement level: Texas Method, 5/3/1, Westside, the Cube, Sheiko, GVT, Starr 5x5, etc. Most of these are actual templates rather than cookie cutter programs so an in depth understanding of how they work goes a long way in setting you up for success.

Make sure you're eating and sleeping enough. I cannot begin to explain how hard it is to make progress on some of these programs if you're trying to cut or out partying a lot. I remember I hit a wall one time and it took me over a month before I was back to normal. No energy, constant pain, loss of libido, depression, no appetite, irritable, etc.

Some of the best advice ever given to me: if there's a PL'ing gym in your area....JOIN IT. lifting with a team is worth the 50-150$ in fees bc they'll teach you things you'll never learn on your own. Often times they'll reduce the fees too once they see you're serious and putting in the work required.

this is seriously some of the best advice I have gotten. thanks a lot for every bit of it!