On Cycle Routine Critique

[Livebig14]

Hey guys. Ive got my one cycle routine designed to what I think will work best for me. This may seem like too much for some but I think this will work with the diet I have and being on gear. Critique it and if you think its totally off let me know what you think is best for on cycle. thanks

Sunday - back/forearms

Monday - Chest/calves

Tuesday - Legs

Wednesday - Biceps/forearms

Thursday - Shoulders/traps

Friday - Triceps/calves

Saturday - Off

 

[GFR]

Horrible and illogical routine.

 

[SloppyJ]

Forearms 2x a week? Hahaha


Dude seriously?


Okay I'll be the first to say my routine isn't the greatest but that's interesting to say the least. Forearms get worked WAY more than you think. Try doing some heavy deadlifts without straps and come back and talk.

Focus on the big 3. Back, Chest, and Legs. Everything else will come. The biggest gains I had in bench were when I started training my back harder and got a bigger back. Muscles are connected with one another more than you realize.

 

[irish_2003]

for me whether on cycle or off training frequency and sets stay the same....no need to do more work because you need the same rest to grow...what does change for me is the intensity i put into my training...i'm more focused, use more weight, and can use more intensity techniques to extend the set.....also i only up the frequency for precontest

 

[Diesel618]

Forearms can be worked more than any muscle in the body without getting DOMS. They can be trained up to every other day. Forearms and calves twice a week is fine.

I would personally group bi's and tri's together and add another rest day.

I'm doing something very similar but going 3 on 1 off. Every bodypart falls on a different day each week, but to me people put an insane amount of illogical importance on THIS bodypart falling on THIS day of the week. 7 days isn't a magic number.

You're gonna get bashed if you post a bodypart/bodybuilding type split on here. For some reason this board is 100% pro-powerlifting routines. All about planes of movement vs. bodyparts. Retarded in my oppinion.

Don't forget abs. I hit them 3 to 4 times a week

 

[SloppyJ]

Forearms can be worked more than any muscle in the body without getting DOMS. They can be trained up to every other day. Forearms and calves twice a week is fine.

I would personally group tri's with either shoulders or chest and add another rest day.

I'm doing something very similar but going 3 on 1 off. Every bodypart falls on a different day each week, but to me people put an insane amount of illogical importance on THIS bodypart falling on THIS day of the week. 7 days isn't a magic number.

You're gonna get bashed if you post a bodypart/bodybuilding type split on here. For some reason this board is 100% pro-powerlifting routines. All about planes of movement vs. bodyparts. Retarded in my oppinion.

Different strokes bro. Your forearms are getting worked good on ATLEAST Back day and Bi day. That's 2x a week. Anything you grip is going to build forearms. No need for isolation forearm training that is set in your routine in my opinion. Yeah I do some wrist curls when I get bored at the gym or it crosses my mind. But that's maybe once a month. I'd like to think I have pretty big forearms also.

 

[OTG85]

I jerk off everyday thats all forearm training I need (for my right)

 

[Diesel618]

I don't train forearms at the moment. I found they were just adding another 10 minutes in the gym after my glycogen stores were spent and possibly one of the contributing factors to some overtraining issues I was having. I don't think someone should be ridiculed for training forearms however.

 

[SloppyJ]

I don't train forearms at the moment. I found they were just adding another 10 minutes in the gym after my glycogen stores were spent and possibly one of the contributing factors to some overtraining issues I was having. I don't think someone should be ridiculed for training forearms however.

There's no such thing as overtraining, just undereating."

 

[Livebig14]

alright thanks for the people that actually posted HELPFUL INFO. hahaha I didnt design this routine but my buddy who just ran his first cycle was running a 3 on 1 off routine natty and switched to this when he ran test and his gains were very good. If you don't like mine, then what would you suggest?

 

[Livebig14]

Forearms can be worked more than any muscle in the body without getting DOMS. They can be trained up to every other day. Forearms and calves twice a week is fine.

I would personally group bi's and tri's together and add another rest day.

I'm doing something very similar but going 3 on 1 off. Every bodypart falls on a different day each week, but to me people put an insane amount of illogical importance on THIS bodypart falling on THIS day of the week. 7 days isn't a magic number.

You're gonna get bashed if you post a bodypart/bodybuilding type split on here. For some reason this board is 100% pro-powerlifting routines. All about planes of movement vs. bodyparts. Retarded in my oppinion.

Don't forget abs. I hit them 3 to 4 times a week

I know man. I am trying to be a BODYBUILDER not a powerlifter lol but different things work for different people this thread was kinda dumb in the first place I just wanted to see what worked well for other people. thanks for the help

 

[XYZ]

It looks to be just too much. You'll burn out within 4-5 weeks going at that pace.

The splits don't really matter that much. I do back twice a week and deadlift once all on different days. I only train 4 days a week.

Try a split that works upper body twice a week and lower body twice a week. Maybe do an upper vertical, quads, upper horizontal, lower back, hamstrings.

 

[Livebig14]

It looks to be just too much. You'll burn out within 4-5 weeks going at that pace.

The splits don't really matter that much. I do back twice a week and deadlift once all on different days. I only train 4 days a week.

Try a split that works upper body twice a week and lower body twice a week. Maybe do an upper vertical, quads, upper horizontal, lower back, hamstrings.

alright maybe ill try that then. thanks

 

[DaBeast25]

IMO, quit the body part split...

1st Option
Day 1- Upper
Day 2- Lower
Day 3- OFF
Day 4- Upper
Day 5- Lower
Day 6 & 7 - OFF

2nd Option
Day 1-Upper Pull
Day 2-Upper Push
Day 3-Lower/Core
(2-3 Days / ON 1-2 OFF)

 

[GFR]

IMO, quit the body part split...

1st Option
Day 1- Upper
Day 2- Lower
Day 3- OFF
Day 4- Upper
Day 5- Lower
Day 6 & 7 - OFF

2nd Option
Day 1-Upper Pull
Day 2-Upper Push
Day 3-Lower/Core
(2-3 Days / ON 1-2 OFF)

Way to simplified but this is a good start.

 

[BigBird]

Don't underestimate the importance of Rest and Recovery. 1 day off is not enough IMO. I have 3 off days EW. My 4 workouts EW entail balls to the effing wall training and I leave my heart and soul in there. I need and want the R & R. Unless you're entering a contest for Most Vascular and Tight forearms, there's really no need to isolate them more than once a week. They are involved in so many other movements to varying degrees. You can do what you want and if you know what you're doing I'm sure with a good cycle, sleep, R & R, eating habits and genetics you'll get good results. But I strongly recommend modifying your schedule to incorporate AT LEAST One MORE full day of Rest each week. There's a zillion ways to mix and match routines, body parts, push/pull, upper/lower, etc.

But remember: You'll be doing yourself a disservice if you do not allow adequate rest and recovery. And if you're on gear - you're going to NEED R & R.

Good luck.

 

[DaBeast25]

Way to simplified but this is a good start.

well... yeah... that was just the format. Anymore advice than that and I'd have to charge

 

[tri-c]

livebig14,
just keep it old school.
day 1-back and bi's
day 2-legs
day 3-rest
day 4-chest and tri's
day 5-rest
day 6-shoulders and abs
day 7-rest
its simple i know but i hope it helps

 

[GMO]

livebig14,
just keep it old school.
day 1-back and bi's
day 2-legs
day 3-rest
day 4-chest and tri's
day 5-rest
day 6-shoulders and abs
day 7-rest
its simple i know but i hope it helps

There's nothing wrong with simple bro...

I like it Old School.

 

[Livebig14]

alright guys im going to take all of these into consideration ill think ill change it up a little. thanks

 

[JCBourne]

I just started this about a month ago, to switch it up kind of like tri-c's plan.

Chest/tri
Back/bi
Shoulders
Legs

I also will throw in a extra day, maybe 2 to work muscles I really want to improve on.

I usually do 4 exercises per muscle group (legs and shoulders more)

 

[Livebig14]

I just started this about a month ago, to switch it up kind of like tri-c's plan.

Chest/tri
Back/bi
Shoulders
Legs

I also will throw in a extra day, maybe 2 to work muscles I really want to improve on.

I usually do 4 exercises per muscle group (legs and shoulders more)

how many sets per exercise?

 

[JCBourne]

I'm doing 3 sets split like this: 10, 7 to 8, 5 to 6. If I can do more I do (as in reps those are just my target reps). I don't include warm-up sets into my sets.

So far, it's worked well for me but everyone is different but I really liked this routine. I did something similar for reps and sets before and packed quite a bit on.

I do a mix of push/pull within this workout as well.

 

[Livebig14]

I'm doing 3 sets split like this: 10, 7 to 8, 5 to 6. If I can do more I do (as in reps those are just my target reps). I don't include warm-up sets into my sets.

So far, it's worked well for me but everyone is different but I really liked this routine. I did something similar for reps and sets before and packed quite a bit on.

I do a mix of push/pull within this workout as well.

thanks man I might try that out. looks good

 

[JCBourne]

thanks man I might try that out. looks good

No problem man, welcome. Let me know how you like it.

 

[Diesel618]

Mine changes pretty frequently depending on which bodyparts are growing fastest and which need more or less volume. I go by trial and error and let the tape measure be my report card.

but since we're all posting our routines mine for the next 3-4 weeks will be as follows

Day 1 - Chest/tri's
Day 2 - Back/bi's
Day 3 - Legs (quad intensive), calves
Day 4 - Off
Day 5 - Shoulders/traps
Day 6 - Bi's/tri's
Day 7 - Legs (ham intensive), calves
Day 8 - Off
Repeat


You know your body better than anyone here. Take everyone's suggestions with a grain of salt. Your body is YOUR body. At the end of the day I'm the one responsible for my physique, so I'm not gonna take a chance on what may have worked well for someone else.

 

[Dirtydave311]

Day 1 Back/ bi
day 2 chest/tri
day 3 shoulders/ legs
day 4 off
day 5 back/bi
day 6 chest/tri
day 7 shoulders/ legs

i usually do 3 on 1 off alternating abs and traps every other day abs 1/3/6 traps 2/4/7

Any ideas? Advice? not trying to jack the thread but keepin it on subject. I got the workout on BB.com years ago from one of the bodybuilders designed workouts that includes 10-15 cardio ed pre working out...

I see alot of people keeping it simple.

Day1 Upper
Day2 Lower
Day3 Rest

What are the benefits of this rather than a split workout like mine?

 

[nononsensemuscle]

Excuse my ignorance but does "on cycle" mean when you are on a cycle of steroids?

 

[nononsensemuscle]

And if so...are steroids not illegal in other countries like they are in the United States? I have a bunch of other questions about this, but just want to get some answers on some of my other questions that I have asked such as if anabolic refers stricly to steroids. Thanks everyone and sorry for my lack of knowledge in this - never have messed with steroids and am not good with terminology to begin with!

 

[Livebig14]

And if so...are steroids not illegal in other countries like they are in the United States? I have a bunch of other questions about this, but just want to get some answers on some of my other questions that I have asked such as if anabolic refers stricly to steroids. Thanks everyone and sorry for my lack of knowledge in this - never have messed with steroids and am not good with terminology to begin with!

yes "on cycle" means while on AAS (anabolic/androgenic steroids) but this is all just hypothetical