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Thread: Workout Program- Just finished cycle

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  1. #1
    Join Date
    Aug 2011
    Location
    Canada
    Posts
    1,055
    Unless you are looking to gain strength, workout plans are a waste of time. When I write mine out, I follow it for maybe 2 weeks before switching exercises out. The best thing to do is get in the gym and see how you feel. For example on chest day ill go and hit 3-4 sets of 20-30 reps on the pec dec. If done with proper form you will get a crazy pump from this so at this point I will flex the crap out of my chest to determine which parts are lacking the most and that day I will focus on those areas. Its the same idea as "pumping up" before posing or stepping on stage.

    I realize that way not answer your question to the extent you were looking. Other techniques I use are double drop sets on anything that falls under 10 reps and regular drop sets on anything that falls under 15 reps and this will be done on the last 2 sets of each exercise and sometimes done throughout the entire exercise if I want to keep the intensity up. I will pretty much aim for 20-30 rep range as I find this is the best to stimulate hypertrophy as this method has helped me gain a lot more mass in the past 1.5 years then I did the 3-4 years before that. Negatives are great at building muscle density so explode up (1 second up) and go really slow down (4-5 seconds down) throw in a drop set to failure and you'll be in agonizing pain lol. I also like forced reps but I rarely have a spot so I can only do these when I am training with my coach.

    Hope that helped you come up with some ideas of a workout plan.

    What did you run your EQ at if you don't mind me asking?

  2. #2
    Join Date
    Sep 2010
    Location
    The beach is that way -->
    Posts
    808
    Quote Originally Posted by Livinlean View Post
    Unless you are looking to gain strength, workout plans are a waste of time. When I write mine out, I follow it for maybe 2 weeks before switching exercises out. The best thing to do is get in the gym and see how you feel. For example on chest day ill go and hit 3-4 sets of 20-30 reps on the pec dec. If done with proper form you will get a crazy pump from this so at this point I will flex the crap out of my chest to determine which parts are lacking the most and that day I will focus on those areas. Its the same idea as "pumping up" before posing or stepping on stage.

    I realize that way not answer your question to the extent you were looking. Other techniques I use are double drop sets on anything that falls under 10 reps and regular drop sets on anything that falls under 15 reps and this will be done on the last 2 sets of each exercise and sometimes done throughout the entire exercise if I want to keep the intensity up. I will pretty much aim for 20-30 rep range as I find this is the best to stimulate hypertrophy as this method has helped me gain a lot more mass in the past 1.5 years then I did the 3-4 years before that. Negatives are great at building muscle density so explode up (1 second up) and go really slow down (4-5 seconds down) throw in a drop set to failure and you'll be in agonizing pain lol. I also like forced reps but I rarely have a spot so I can only do these when I am training with my coach.

    Hope that helped you come up with some ideas of a workout plan.

    What did you run your EQ at if you don't mind me asking?

    I ran test 750mg.week
    EQ 900 mg.week

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