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Bulldog_10
New member
OK...last week I got a bunch of people asking me my thoughts on training and whatnot...so here it is:
Workouts:
I base my routine on the periodization principle. Basically varying intensity, volume, frequency and duration every 4-6 weeks. So I start the year in the hypertrophy phase, then move onto the basic strength phase, then strength and power, then peaking...then active rest for a week (or however I long I feel I need).
Here's how the phases work:
Hypertrophy:
3-6 sets of 8-12 reps, 4-5 times per week. 30-60s rest between sets. Low intensity and high volume obviously. The intensity cycle is 2-3:1 (will explain this later).
Basic Strength:
3-4 sets of 4-6 reps, 3-5 days per week. 1:00-1:30 rest. High intensity and moderate-high volume. Intensity cycle = ~3:1
Strength and Power:
3-5 sets of 2-3 reps, 3-4 days per week. 1:30-2:00 rest. High intensity, low volume. Intensity cycle = 2-3:1
Peaking:
1-3 sets of 1-3 reps, 3-4 days per week. 1:30-2:00 rest. Very high intensity, Very low volume. No intensity cycle because of the short duration of this phase.
I do different variations of the push/pull method. Right now I rotate upper body and lower body days, and alternate pushing and pulling exercises. Other times I combine upper and lower body into one workout (upper body push/lower body pull).
Right now it looks like this (All exercises 3 sets of 8-12):
Day one:
Squats
Glute-ham raises
Leg Extensions
Prone Hamstring curls
Seated calves
Day Two:
Pull-ups
Weighted push-ups
Cable rows
Overhead DB press
Day Three:
Deads
Hack squats
Lunges
Light leg ext.
standing calves
Day Four:
Dips
Lying pull ups
Bench
Side/lateral raises + reverse flyes
So that's one week, 2 days on, 2 days off, 2 days on, one day off.
I do this because I hit each major muscle group twice per week. I used mostly closed chain exercises which I'm big on...so it looks weird in the gym (ie weighted push-ups and lying pull-ups). During the strength and strength and power phases I usually throw in olympic lifts and do them at the beginning of the workout. Sometimes I throw in some isolation type stuff (bi and tri work) at the end of the workout if I feel like it, but usually I don't.
The intensity cycle is the ratio of heavy weeks to light weeks. So if it's 3:1, I'll do three heavy weeks (100%) and then one light week (85%). Sometimes instead of doing it by week, I'll do it by workout. I'll make days one and two heavy days, and days 3 and 4 light days. Or day 1 and 2 heavy, day 3 and 4 moderate, and the next day 1 and 2 light...then repeat.
Cycling:
The way I fit cycles in (if I did, which I'm not planning on any time soon) is to do them during the hypertrophy phase. Too many people try to lift too heavy while they're on because the juice makes them feel strong...this is a quick way to ruin your cycle due to injury. Aside from that, you're not really taking advantage of the benefits of juice. Steroids decrease time needed for recovery, so obviously you want to be doing higher reps and frequency while on. This also decreases risk of injury because you're not straining your connective tissue as much as you would if you were lifting too heavy.
However, I only recommend using cycles to break through plateaus in training. Too many people start to rely on the juice for training (a la Juice's post earlier this week). I just use it when I feel my workouts are getting dull. This is why I don't see the need for "bridges," and I don't get why people are so eager to jump right back on right after they finish up a cycle. Time on = time off is a crock of shit as far as I'm concerned. Time off should depend on your training...if you're not seeing gains, evaluate your diet, training, and rest (among other things)...and then if you change those things and still don't see gains...change them and try again. THEN if you still feel that you're in a rut...hit up a cycle. Don't mean to preach...just my thoughts on the subject.
But like I said...when you DO decide to hop on a cycle...try to time it so it coincides with the hypertrophy phase to maximize the benefits.
So those are my basic thoughts on training and cycling...Of course everything is free to change...I vary up everything on a daily basis, I don't stick to this schedule rigidly (as far as exercises go...I keep the volume, intensity, etc. the same throughout the phase).
If anyone has any comments/suggestions/questions...post up. (or you can email me).
Mods...I know this is more of a training thread...but I think most of the guys who asked about it are anabolic orbs...so could you just leave it here for a little bit, then move it if you want. Thanks
Workouts:
I base my routine on the periodization principle. Basically varying intensity, volume, frequency and duration every 4-6 weeks. So I start the year in the hypertrophy phase, then move onto the basic strength phase, then strength and power, then peaking...then active rest for a week (or however I long I feel I need).
Here's how the phases work:
Hypertrophy:
3-6 sets of 8-12 reps, 4-5 times per week. 30-60s rest between sets. Low intensity and high volume obviously. The intensity cycle is 2-3:1 (will explain this later).
Basic Strength:
3-4 sets of 4-6 reps, 3-5 days per week. 1:00-1:30 rest. High intensity and moderate-high volume. Intensity cycle = ~3:1
Strength and Power:
3-5 sets of 2-3 reps, 3-4 days per week. 1:30-2:00 rest. High intensity, low volume. Intensity cycle = 2-3:1
Peaking:
1-3 sets of 1-3 reps, 3-4 days per week. 1:30-2:00 rest. Very high intensity, Very low volume. No intensity cycle because of the short duration of this phase.
I do different variations of the push/pull method. Right now I rotate upper body and lower body days, and alternate pushing and pulling exercises. Other times I combine upper and lower body into one workout (upper body push/lower body pull).
Right now it looks like this (All exercises 3 sets of 8-12):
Day one:
Squats
Glute-ham raises
Leg Extensions
Prone Hamstring curls
Seated calves
Day Two:
Pull-ups
Weighted push-ups
Cable rows
Overhead DB press
Day Three:
Deads
Hack squats
Lunges
Light leg ext.
standing calves
Day Four:
Dips
Lying pull ups
Bench
Side/lateral raises + reverse flyes
So that's one week, 2 days on, 2 days off, 2 days on, one day off.
I do this because I hit each major muscle group twice per week. I used mostly closed chain exercises which I'm big on...so it looks weird in the gym (ie weighted push-ups and lying pull-ups). During the strength and strength and power phases I usually throw in olympic lifts and do them at the beginning of the workout. Sometimes I throw in some isolation type stuff (bi and tri work) at the end of the workout if I feel like it, but usually I don't.
The intensity cycle is the ratio of heavy weeks to light weeks. So if it's 3:1, I'll do three heavy weeks (100%) and then one light week (85%). Sometimes instead of doing it by week, I'll do it by workout. I'll make days one and two heavy days, and days 3 and 4 light days. Or day 1 and 2 heavy, day 3 and 4 moderate, and the next day 1 and 2 light...then repeat.
Cycling:
The way I fit cycles in (if I did, which I'm not planning on any time soon) is to do them during the hypertrophy phase. Too many people try to lift too heavy while they're on because the juice makes them feel strong...this is a quick way to ruin your cycle due to injury. Aside from that, you're not really taking advantage of the benefits of juice. Steroids decrease time needed for recovery, so obviously you want to be doing higher reps and frequency while on. This also decreases risk of injury because you're not straining your connective tissue as much as you would if you were lifting too heavy.
However, I only recommend using cycles to break through plateaus in training. Too many people start to rely on the juice for training (a la Juice's post earlier this week). I just use it when I feel my workouts are getting dull. This is why I don't see the need for "bridges," and I don't get why people are so eager to jump right back on right after they finish up a cycle. Time on = time off is a crock of shit as far as I'm concerned. Time off should depend on your training...if you're not seeing gains, evaluate your diet, training, and rest (among other things)...and then if you change those things and still don't see gains...change them and try again. THEN if you still feel that you're in a rut...hit up a cycle. Don't mean to preach...just my thoughts on the subject.
But like I said...when you DO decide to hop on a cycle...try to time it so it coincides with the hypertrophy phase to maximize the benefits.
So those are my basic thoughts on training and cycling...Of course everything is free to change...I vary up everything on a daily basis, I don't stick to this schedule rigidly (as far as exercises go...I keep the volume, intensity, etc. the same throughout the phase).
If anyone has any comments/suggestions/questions...post up. (or you can email me).
Mods...I know this is more of a training thread...but I think most of the guys who asked about it are anabolic orbs...so could you just leave it here for a little bit, then move it if you want. Thanks
Last edited:
well actually judging from his avi he needs one just messin with ya bro 
