Fine-tuning First Cycle

[cousinmuscles]

Always a good idea to vary stuff even rep ranges, this article should be useful for you: https://forums.steroid.com/workout-t...-training.html

From personal experience the training you do the first couple of weeks doesn't make the gains since the test hasn't kicked in. Once it kicks in you will hit PRs every single workout. For me its weeks 6-12 on enanthate or cypionate. Some people have it kick in week 4-5 I have even heard 3 weeks... But the gains come to a stop What is useful to know about this is go balls to the walls during this period as this is the time between the point where serum test levels peak and saturation occurs. It won't grow any noticeable muscle without training, it is a response to training, so aim to get the greatest PRs be it weight or reps or both every workout.

You can do both rep ranges in a single workout btw. Start with a heavy compound exercise aim for the 6-8 rep range or whatever is heavy for you and then move on to other exercises where you vary the reps. But the heavy work should be first. The fast twitch muscle fibers are dependent on the load so you don't want to be exhausted.

Lean or dirty bulk didn't matter for me training is the same.

[zigzagzig]

Always a good idea to vary stuff even rep ranges, this article should be useful for you: https://forums.steroid.com/workout-t...-training.html

From personal experience the training you do the first couple of weeks doesn't make the gains since the test hasn't kicked in. Once it kicks in you will hit PRs every single workout. For me its weeks 6-12 on enanthate or cypionate. Some people have it kick in week 4-5 I have even heard 3 weeks... But the gains come to a stop What is useful to know about this is go balls to the walls during this period as this is the time between the point where serum test levels peak and saturation occurs. It won't grow any noticeable muscle without training, it is a response to training, so aim to get the greatest PRs be it weight or reps or both every workout.

You can do both rep ranges in a single workout btw. Start with a heavy compound exercise aim for the 6-8 rep range or whatever is heavy for you and then move on to other exercises where you vary the reps. But the heavy work should be first. The fast twitch muscle fibers are dependent on the load so you don't want to be exhausted.

Lean or dirty bulk didn't matter for me training is the same.

I appreciate all your comments. They all make sense. And thanks for the article's link. This knowledge about the difference between 2a and 2b muscle fibers seems very useful. I'll for sure research more on how to go past failure to activate type 2b fast twitch fibers.

I'm planning to do the following split, with ~20 sets each day:

day 1: legs/abs
day 2: chest/shoulders/tri
day 3: back/biceps
cardio 15min warm-up all days

By what I have researched so far, as I'm not lifting extreme heavy weights, looks like it is better to do hit muscle groups more frequently than having a dedicated day to each one. Right?!

[cousinmuscles]

I appreciate all your comments. They all make sense. And thanks for the article's link. This knowledge about the difference between 2a and 2b muscle fibers seems very useful. I'll for sure research more on how to go past failure to activate type 2b fast twitch fibers.

I'm planning to do the following split, with ~20 sets each day:

day 1: legs/abs
day 2: chest/shoulders/tri
day 3: back/biceps
cardio 15min warm-up all days

By what I have researched so far, as I'm not lifting extreme heavy weights, looks like it is better to do hit muscle groups more frequently than having a dedicated day to each one. Right?!

Frequency vs intensity/volume... it's a balance between the two. You can do more work per muscle and do more damage (which takes longer to recover from) or less damage and recover quicker, and fit in more muscle groups per workout.

In my experience I didn't notice a difference in recovery speed on cycle although keep in mind I train for strength and do the big 3 lifts low reps most of the time. Hope I don't discourage you from trying though we are all different and tbh I don't know the right answer.

[zigzagzig]

Frequency vs intensity/volume... it's a balance between the two. You can do more work per muscle and do more damage (which takes longer to recover from) or less damage and recover quicker, and fit in more muscle groups per workout.

In my experience I didn't notice a difference in recovery speed on cycle although keep in mind I train for strength and do the big 3 lifts low reps most of the time. Hope I don't discourage you from trying though we are all different and tbh I don't know the right answer.

Thanks for your honest perspective. I will be monitoring my recovery time, so if a 3-day split becomes too frequent I'll change to a 4-day, dedicating a day each for chest and shoulders.