1st cycle in long time, good w/o plan needed

[FattyBri]

Its been a few years since my last cycle and I am about to begin another in about two weeks. I'm thinking about a back to basics type routine. You know, d-lifts, squats, flat bench, pullups, military press, etc. The oldies, but goodies.

Anyone following a similar routine right now? I haven't since the football days.

What type of volume should I use? RIght now i do about 10 sets per body part. typical split is:

Mon-chest
Tues-legs
wed- off
thurs-back
friday or sat-shoulders/arms

I need a change!! Someone recommend a good training split while "on"

Thanks!

Brian

 

[Thaibox]

Your training shouldn't change depending on whether you're on or off.

I'm thinking about a back to basics type routine. You know, d-lifts, squats, flat bench, pullups, military press, etc. The oldies, but goodies.

I mean no offense by this, but if you haven't been training like this already, you aren't ready to use gear. It doesn't matter if you have experience with past cycles or not.

If you aren't doing what you plan on starting, then you have much untapped growth in you naturally, and you'd be foolish to waste gear and physiological potential when your body will respond to these lifts well by itself.

Ditch the gear, hit the weights and the kitchen.

 

[FattyBri]

Thaibox, appreciate the response. Maybe I wasn't clear enough. I DO all the exercises listed above, but my question was to rearrange a new split focusing on JUST the basic exercises and getting away from the machines and cables, etc. Increase the volume of the basics and get rid of the fluff. Does that make more sense? I might not be describing it well enough.

My training is stale to me right now, although I am progressing. I want something new and challenging. Thanks again!

Brian

here are some stats since i haven't listed them here i dont think
its been about 31/2 years since i have used, my weight got up to 230 and a tad leaner than I am now

6ft tall
215
15%BF
34" waist
17" arm cold
Best bench ("on") 405

 

[gymtime]

I'd suggest checking out some of the workouts in the Training Methods sticky. A lot of those workouts are good for a change.

As for training any differently while on, the only real difference is that you don't have to worry as much about recovery as the rest of us. In other words, you can benefit from some higher volumes than normal. Beyond that, personally, I wouldn't change a thing. Especially since, as you said, you're still progressing.

 

[FattyBri]

Thaibox- I have always been under the impression that while on the gear, you can increase the volume over being natural because your body can recooperate quicker.

If one was to do the same volume off as on, wouldn't they possibly overtrain? THis has been the school of thought around here, but obviously different opions and thoughts are welcome.

Using round numbers, in the past when starting a cycle I would take my normal 10-12 sets per bodypart (give or take, depending on muscle group) and increase it to around 15 sets. Usually I would add one set per exercise. Seems to work well for me.

Brian

 

[gymtime]

Personally, I'd keep the reps down regardless. On or off, anything you can lift over ten reps is too light, imo. But I would however add a set here and there.

 

[Thaibox]

I actually agree with my anorexic friend gt

You can increase your volume while on, but not in the ways most people think. The same principles of growth stimulation apply whether natural or not. Low reps and big heavy shit. Get in the gym, destroy yourself, and get out.

Most people who have been in the game for a while are constantly teetering on the line between growth and catabolism. Steroids just raise that line a little higher.

 

[Debaser]

If size is your goal, I would look into DC training or HST. I personally enjoy DC training more.