Training intensity during cycle?

**Benguran** · 08-04-2014, 05:55 AM

Need some advice. I'm 53 working out 4 times a week and have decided to do a deca +testo cycle. Will I need less recovery time during the cycle or should I stick to my normal 4 days / week?

**jimmyinkedup** · 08-04-2014, 07:34 AM

Well I dont know your split but I will say this. You kind of answered your question in the title of the thread. Your intensity must increase. Not your time at the gym. Take it to the limit and past. Read Marcus' HIT training threads. You will get the picture.

**Wintermaul** · 08-04-2014, 08:50 AM

I think this depends on the workoutplan, how you do it and what you goal is. If you train HIT-style you naturally will put more efford in lifting the same weights over a shorter timeperiod. If uou do a GVT-plan or 5x5 you would lift heavier at over the same timeperiod. Its simplyfied a bit, but i hope you get the idea. Follow your originally plan but increase either intensity or weights to follow your gains.

**Benguran** · 08-04-2014, 10:36 AM

Thank for your response. Thought maybe I needed less time to recover during a cycle. Want to put on maximum lbm during the cycle. Novis here.

**Benguran** · 08-04-2014, 10:43 AM

Got this training routine for the first 2 weeks from a well known fitness guy here in South Africa. Any thoughts?

Monday:

Chest:

Dumbbell Incline press: 4 sets- reps 8-12

Smith flat chest 4 sets -reps 12 max

Incline flyes 4 sets- reps 12 max

cross overs- 4sets - reps 20

Barbell rep outs to failure- 5 sets- reps 25 (To give you a better understanding lie ona flat bench grab a straight bar go narrow grip and pump it and focus on squeezing your chest-this is going to burn like a mother ****er but it is a perfect way to end a workout by failure of weight training.

Tuesday- Back and Calves.

Lateral Pull down- 4 sets-12 reps

Bent over BB row 4 sets-10 reps

Tbar row- 4 sets-10reps

Rope pull- 4 sets- 20 reps.

Calves:

Standing calf raises 4 sets- 30 reps

Seated calf raise- 4 sets- 30 reps

Toe press on leg press machine- 4 sets-30 reps

Wednesday: Legs

Leg entensions: 4 sets- 15 reps

Leg press: 4 sets- 15reps

Squats: 4 sets- 8-12 reps

Straight leg deadlift: 4 sets- 12 reps max

Hamstring curls: 4 sets-10 reps

Lunges: 4 sets- 30 lunges per step(this gets tough so if you around for wednesday morning we can train together sometime regarding legs)

This same leg workout can adn will be repeated on saturday with same exercises and rep ranges so we can dientify what works and what doesnt for your body.

Thursday- Arms:

Preacher curls: 4 sets- 15-20 reps

Seated alternate curls 4 sets- 10 reps max

Hammer curls: 4 sets- 12 reps

Rope push downs- 4 sets- 15 reps max

Machine dips: 4 sets- 12 reps max

Over head extensions: 4 sets- 12 reps

Straight bar 5 x failure 20 reps per set

Friday: shoulders

Side raisers 7 sets- 12 reps

Smith press- 4 sets- 10 reps

Bent over side raisers-4 sets-12 reps

Hanging leg raisers- 4 sets- 12 reps(this is an movement)

Ab crunch- 4 sets- 20 reps

side raisers- 4 sets- 15reps

Saturday: repeat as above for legs

Cardio: i expect you doing 30mins of stepper after your weight training every day and you said sunday you normally train i want you doing 1hr stepper.

**jimmyinkedup** · 08-04-2014, 10:57 AM

Here is my thing man. All reps #'s are good for for me are max's. In other words if you can do more than 12 without hitting failure then you need to up the weight. Every set to failure and if you have a spotter forced reps and negatives. I recently adopted this fully, not partially and the results after 20+ years doing this were very impressive. You have to train more intensely than you ever have to grow and when on cycle to maximize gains. It not time in the gym its quality of the time.