anavar, training & lagging body parts

[ghettobooty]

With lobos encouragement I will try my post again.

I would like some women with ana experience to post there goals while doing their cycle and how they manipulated their training splits to reach their goal and stimulate any lagging body parts.

I'm not new to the board, I have been reading everything about anna for 7 mths, and have spent many hours, reading, searching and reading some more. I have found a lot of info on dosing cycles and diets but nothing directly relating to how training splits where manipulated to help out any lagging parts.

I'm 5'5, 125, and some where around 16% bf. I have been training since I was 15 and in the last yrs I have gotten really serious about lifting and just in the last 2 yrs have gone from a skinny girl to having and loving a muscular body. In the last yr I have reached a serious stopping point in my training progress, which with help from this board, I have decided to try a cycle of anna. my diet is very good and clean and has been for a yr solid. My upper body is great but I my strength has not changed in the last yr. and with the help of anna I hope to make some great strength gains.

My question is about my lagging body parts, which are my abs and legs. My legs are good, they are muscular and bigger, but not defined at all, I really don't want to add a lot of size to them just want try to get what I have more ripped. My abs are ok but I would like to get them bigger and more striated and defined. So here is where it gets a little complicated.

For legs, what have some of you done for training them while taking the anna. I currently train them once a week very heavy on mondays and can not walk for about three days then run sprints either Friday or satday. With the anna will they recover faster? Should I train them more than once a week? While on my cycle will I be able to, or should I train them once a week heavy, then run sprints wend, and Friday? Or will this end up causing over training and end up tearing muscle down? Should I have one heavy day say monday, then a lighter day on fri? Should I just do sprint training for definition without adding more size?

For abs, I would like to hear what others have done for them while on a cycle. For instance. Should I train them everyday?Every other day? Should I hit them hard, get them very sore then wait until they are no longer sore to hit them again? Should I split them up, like upper one training session, lower another, then sides? Or should I hit all three in one training session. Should I stick with higher reps OR should I try to keep my reps lower like around 8 or 10. or will this cause them to get bulky? Should I just hit the part of them that are lacking my lower, since I have great upper lower and obliques? Should I leave them alone, since they will be hit when I train other body parts, like when squatting?

Really I would just like to read how some of you manipulated your training programs to catch up any body parts that where lacking. Any thing will help right now and I'm sure there are others out there that would like to hear how splits where changed.

 

[GymBunny]

While "on" you will recover more quickly so you should be able to train harder.

Try hitting your legs twice p/week - once concentrating on hams, then quads. Obiously since you are hitting them twice in a week you don't have to do as many sets. I have done as little as 9 sets per workout. But they were intense as hell - drop sets, supersets with not a lot of rest time.

As for abs train them every other workout (I alternate w/calves). Do weighted ab work: cable crunches, decline crunches while holding a plate. You really don't need to do more than 9 sets max. 12 to 15 rep range (6 to 8 sets diserable).

Also remember that if putting on some mass (which may actually what you REALLY want to do as opposed to leaning a whole lot - think about it - bigger muscle shows through skin better than a smaller muscle with the same amount of bodyfat) eat VERY CLEAN and VERY BIG and limit cardio. Too much cardio will tear ESPECIALLY your legs down!

I haven't done cardio in MONTHS yet have managed to maintain 14 - 15%bf and putting on bits of mass, refining what I already have.

Just my .02

 

[ghettobooty]

Thanks so much for replying, your answer was great, just what I was looking for.

So for cardio what should I keep it at? I was thinking that I was tearing down my leg muscle with all the cardio I do, but I'm a cardio junkie. I have a spinning cycle and love to use it, anyone that has tried it knows it's intense as all hell. Right now I'm on a four day split
Mon: Legs
Tue: Bi's and Tri's
Wed: off
Thu: Back
Fri: Chest and Shoulder.

On my weight lifting days, I do 30min cardio first thing in am, then eat lots of food and off to the gym for weights. On my off days I do an hour of cardio. Should I change my cardio to 3 or 4 days of an hour or keep it even lower? Or should I just try doing sprint training for the cardio? Won't I need the cardio to help get the abs to come through some more? Should I lay off all cardio for the first couple of weeks of my cycle?

With splitting legs up, wouldn't I basically just end up hitting my legs twice a week? I know there are some exercises for isolating the hams and quads, but for instance a reverse lunge is going to end up using everything in you leg. So I would end up hitting them twice a week? Right or wrong?
Oh and calves I can hit every other day with my abs? Right? as of now I hit them mondays and fridays.

 

[QT-PIE]

Ghettobotty,

Hey, I just read my reply to you last time, and I was thinking "shit, for a newbee, I sound really bitchy!" Sorry, I didn't mean to come across like that - PMS?. The reason why I chose to reply to your post was that I too am researching the anavar and doing the searches seemed to help me out.

But aside from that, I have just read this new thread, and you sound similar to me, history and pretty close in size. I do my legs like you right now, only once per week on Wednesdays. I do hams and quads on the same day, so my info isn't much help. How many reps are you doing with each exercise? Maybe try more? I am also curious.

Have you started your cycle yet? I would like to hear on your progress, I am still waiting from my to come and I will be starting as soon as it gets here. Good luck.

 

[ghettobooty]

qt: there is no way I could post my leg workout. It is different every time I train, different exercises, and rep set schemes. Very very rarely do higher than 12 reps. There are a couple of exercises that I use for finishers where my reps will be a little higher, the highest is 25. I always squat; wide, close, sumo, or front. very occasionally I will do a heavy leg press. I had total reconstructive surgery on my right knee, 1 yr ago, so I do have to be careful with some of the exercises. On some days my knee lets me know what I can and can't do. It doesn't like leg extensions. Every since sx I have not been able to more than a 40lb extension, so I keep my reps a little higher on that one. I also always put a single leg movement in there like single leg squat or leg press just because my left side wants do do all the work to protect my knee. I do all my exercises very slow and controlled, I mean slow. Sometime I do leg presses 10sec up and 10 sec down. Squat when not going super heavy are 3 secs up and 3 down. That is also why I like to add plyometrics and sprints to leg training, it helps add some explosive training. This is always my favorite training day.

 

[GymBunny]

Lobo -



The GymBunny doesn't curse so I had to find an alternative means of expressing my affection.

Gurl - did you read the part where I said I HAVE NOT DONE ANY CARDIO AT ALL IN MONTHS?!

I wouldn't lie about this!

Spinning is FAR TOO CATABOLIC!

If you are absolutely HELL-BENT on cardio, then 20 min 3xs p/week on the treadmill on a slight incline at a speed no higher than 3.5 is adequate.

If you continue along your current path you will be wasting a lot of precious resources as your body will NOT change all that much.

I am 5'3", 136#, 14/15% bf... I HAVEN'T DONE CARDIO SINCE THE SUMMER! (Unless you are counting some majorly intense sex and that was back in October )

I have been off for nearly two months now and have difficulty GAINING weight as I can't seem to eat enough. No, I DO NOT have superior metabolism, I just have a hard time consuming enough food due to some stomach problems... nothing that can not be rectified with some Pepto Bismol - LOL!

My diet is clean for the most part but I do indulge occasionally as I am human. Let us not even discuss the holidays!

In any event, I will be beginning to cycle again soon as I would like to compete in April. I will post up cycle and training as soon as the details become available to me. (Waiting on my guru.)

STOP DOING SO DAMNED MUCH CARDIO!!!!


....you may actually grow!

 

[QT-PIE]

Ghettobotty, it looks like you do what you can with your knee - why the plyometrics, is that okay on your knee? I'm sure you have considered this already, but I know for myself, what has been helping with definition has been my diet, I try to keep my diet really clean, especially laying off carbs in the p.m. Which, with all your cardio that should cut you up pretty nice?

When are you planning on starting your cycle? Gymbunny had noted that if your muscles are getting bigger on the cycle it will help with definition, and that is what I am hoping for for myself because I could use a little more definition in my abs as well.

I have another question for you - just out of curiousity, what are you planning on starting your cycle at? When I have been doing research I have read a lot of between 5 and 10 mg. I'm teedering with if I should start at 10 and if that is too much taper off, or just start at 5mg and if no sides bump it up to 10. I really want to start at 10mg then I get the full amount from the start because I'm so excited to start seeing the results. Any suggestions from anyone are welcome. Especially from anyone who has already tried anavar. I know everyone reacts differently, but any shared experiences are appreciated.

 

[Bikini Mod]

START SLOW.

LOW DOSE - LOOOOOOONG CYCLE!

 

[QT-PIE]

Hey Warlobo, thanks for the info, I wish I would have got that great advice about 5 minutes ago, because I just posted a question to get see if I could get another response. Have you heard of women noticing results after 5mg, and not increasing to 10? I will be splitting so I don't think I will try 7.5.

 

[ghettobooty]

gymbunny. thanks for the posts, they are great answered my questions. I know I do too much cardio. Can you believe I used to do more. Yep I'm crazy. So you think 20min 3 times a week and then evaluate if I need to more or less?

About the sprint training for legs. What is the general opinion of legs heavy monday then sprints wend and fri? Or should I split my legs up, which is sounding better, monday and friday. then sprints if my legs are not too sore for cardio?? Or just split my legs up.

I swear once I start typing questions they just keep flowing.

QT: I have tt 5mgs and have only 100. I wanted more but they are so damned expensive. I'm going to start at 5mg and stay there for a week. If I can't feel any differences I will go up to 10, but if I am feeling, as I've read about, better pumps and seeing a difference I will not go up. I would like to have this cycle last as long as possible, so if I'm good at 5 I will stay there. I'm starting on monday. YEAH. So excited. I've been wanting to do this since like august. When are you starting?? I'm doing my pics and measurements this weekend, then sunday going to the store to get all my food for meals. It sounds like I'm very similar to gymbunny I have a very hard time gaining weight, and eating enough. Of course the gaining weight part couldn't be because all the cardio I do hum?? you think??? I also have a really hard time eating a lot of food. It's hard for me to just get the calories that I need. ALSO about the plyos, when I first tried to do them after surgery it was hard but good for my brain. They helped me learn that I could trust my knee again and build more confidence in it. Plus they are fun and its great to get out of the gym and work out. Have you ever tried them?? If not you should, you'll be amazed at how sore they can make your legs. I do all kinds of drills, like basketball and football drills, high jumps, long jumps, jumping on platforms all kinds of stuff. Anyways what is your training plan for you cycle?? What are your goals?