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How many days a week do you lift on cycle????

How many days of the week do you lift while on gear?

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M

mikes20

New member
i was just curious, also wondering how many days a week off cycle too, i go 6 days a week, i feel like i'm making good progress(25 pounds - 5 weeks - giant increase in strenghth - lower body fat%) , just every now and then i feel burnt out towrds the end of the week, i missed 1 day last week and it was sort of refreshing to have a day off in the middle, but i will most likely stick with my 6 on 1 body part a day split
 
I have a weird way I set it up when on

I will go 3 days a week for the first 2 weeks(heavy weeks)
then 1 4 day lighter week and back to the 2 heavy and so on till I am off

This way my connective tissue doesnt get as sore
 
maybe you guys have found something I dont know,I think I will try the higher amounts and see what I get.

do you go heavy both days you work tht part or a light/heavy or moderate/heavy what?

thanks
 
I go 5 one body part a day. I have so much energy and strength that I go all out each day. But I like to give enough rest to each body part. When I leave the gym I am rdy to pass out :)
 
I do cardio for at least 30 minutes every mornig (7 days a week). I lift at night 5 days a week off cycle; 6 days a week when on.
 
Dial_tone said:
I don't believe you can overtrain on AS, unless you're in the gym 4 hrs a day doing 25-30 sets per bodypart.
The whole point of AS is to push your body harder than it would normally be able to stand.
I try to increase volume by 20% on AS.
Click to expand...

Simply being on AS makes your workouts more intense as you're more aggressive and can lift more weight than you otherwise could... so just due to that you are intrinsically pushing yourself harder when you're on gear than when you're off. With that said, i don't think you need to increase your volume by more than maybe 1 or 2 sets per muscle group.

And i lift EOD... whether on or off...

Tried 5 days a week, 6 days, even 7 days... all didn't give as good gains as lifting EOD-- for me.
 
Dial_tone said:
I go up from 12 sets to 15 per bodypart. EOD would mean more bodyparts per session and I can't do high intensity for more than 45-60 minutes now. I train very fast, 60 seconds timed rest between sets.
Click to expand...

I used to do around 15 sets per bodypart but i've found personally that i grow better doing 4-6 sets to concentric failure per bp. But different training methods will work differently for different people. :)
 
i do almost the same as dial tone set wise, off cycle i do around 12 sets per bodypart and as i said above 16 on, i've tried less but don't feel it as well, and in no way could i do more than one body part a day, unless i was to do 2 a days(morning and night), when i first started working out years ago i did 2 or 3 bodyparts a day but as time went by my workouts got a lot more intense weight wise that when i tried 2 b.p. a day the second was always half-assed because i was already spent from the first one, but then again i seem to do a lot of sets compared to a lot of people i've seen who say only do aroun 8-10sets per b.p. to each his own whatever works best for you
 
On cycle - Each bodypart once a week
Off cycle - Each bodypart every nine days

On cycle

Mon - Chest/Biceps
Tues - Quads/Hams
Wed - Calves/Abs
Thur - Back
Fri - Delts/Triceps
Sat - Off
Sun - Off

Off Cycle

The above spit but a just train Mon/Wed/Fri.So if i train Chest/Biceps on Monday,the next time i train them will be the following Wednesday ( Every nine days ) I usually train around 3 - 4 weeks heavy and then throw in a light week,Everyone is different when it comes to recovery.
 
While on I use DC's training, so 5 days a week. Low volume hi intensity, everything to failure. Cardio 3x week.

When off I use a modified DC training: 3 days a week, with cardio on empty stomach 3 days a week.
 
I agree with LC--EOD "on" or "off". The differnce is more and heavier sets when "on".

I need a day to at least recover mentally after a workout so I can hit the gym with full intensity the next time. Generally 5 sets per exercise for compound movements when "on" with sets 3, 4, and 5 being heavy and set 5 being to absolute failure. When "off", I generally do 3 set per exercise for compounds with set 3 being equal to the heavy weight I do while "on". While "on" I can do 3 heavy sets but can only do the same weight for one when "off". I only do 3 sets for isolations either way.

I don't pretend to be an expert but I know what's works for me.
 
I don't workout while I am on steroids.I thought that is why we take steroids in the first place,so we can look good without all the hard work.:D
 
Here is what i do:

day1 Legs
day2 Chest/deltoids/calves
day3 back
day4 bi's/tri's/calves

repeat with no days off. If i do take one off it is between back and arms day.
 
ROAD DOG said:
I don't workout while I am on steroids.I thought that is why we take steroids in the first place,so we can look good without all the hard work.:D
Click to expand...


lol. . . I think that is what the general population thinks. Take steroids and end up with big huge muscles. No real work required.
 
I'm still getting ready for my first cycle, but I normally work out at least six days a week, sometimes two a days six days a week. I basically listen to what my body says and work out accordingly. If I need a break I take one. If I can only go once a day...etc.
 
For nothing else, it's good to do than less to keep the "habit" -- even if it's just a half hour workout. Better to do that streadily than to kill yourself 3 times a week.

You also have to border on overtraining when on gear for best results. Besides, there's always something that may prevent you from getting to the gym which is why you shouldn't pass up the opportunity when you have it.
 
I hit the gym daily until I feel "stale" and then I take a day off. In practice this works out to about 12 on - 1 off. Also, I find that I can work certain bodyparts more frequently. Biceps, for example, I can often do every other day. Also calves. Pecs and quads I work out about every third day.
 
I cycle routines (depending on a goals, they change a couple times ayear. its so i don't stagnate). Right now, 6 days a week. I am on Test E400 mgs EW & EQ450 mgs EW currently. The only deviation as far as "being on" or not is the of total sets completed (obviously more when "on") and of those sets, when on, can i complete with more intensity (a couple more per workout). Going to be changing routines in a bout 3 weeks...thinking of doing a variation of 5x5
 
6 days a week.

On my rest day I want to hit the gym so bad, but know I need my rest. Also sleep like a bitch, at least 9 to 10 hours a night. :)
 
ManOfArms said:
6 days a week.

On my rest day I want to hit the gym so bad, but know I need my rest. Also sleep like a bitch, at least 9 to 10 hours a night. :)
Click to expand...

i'm with you, the gym is part of my life routine. i was doing "active recovery" days. these were once a week and consisted of stretching, cardio, abs maybe and then 4-5 sets of 1 core exercise like hang-clean & jerks or squats. part of the disease i guess
 
Have to force Days off

one time went 12 days in a row, and really you DO GROW MOST when off days are thrown in

force self to go 3 on one off, it nearly impossible to take 2 off in a row
 
weedays on
weekends off

usually, i enjoy my days off to recover, but since i started my cycle, im no longer sore and i was wanting to workout badly over the weekend
 
Day 1 chest + bi
Day 2 back
Day 3 delt + tri
days 4 legs(quad + hams + calves)
day 5 rest........lol i don't think so rest day is accidentaly ....accidentaly ...in love
 
I tried the the whole routine of going EOD to the gym, and I got good gains but my body stoped responding to this, I started hitting the 6 days a week and my body started growing again. working out each body part oncea week and legs twice a week, My legs need to catch up to my upper body.

Monday - Chest
Tuesday - Quads
Wednesday - Biceps/Triceps
Thursday - Delts/Traps
Friday - Hams/Calves
Saturday - Back
Sunday - Rest Catch up with the family and wifey.
 
I've never understood how you guys can lift 6 days a week and get big. If I lift six days a week I overtrain like shit. The 3 day a week 5x5 focusing on almost exclusively compound movements is the only thing that does the trick for packing weight on.

I see big huge guys at the gym all the time doing isolation exercising, never lifting even as heavy as I do, yet they are massive, I just wonder how come when I lift like them I lose weight and get weaker?
 
i go 5 of cycle but on i go 6 , 1 day for each bodypart.
Brad.
 
Jimsbbc said:
Here is what i do:

day1 Legs
day2 Chest/deltoids/calves
day3 back
day4 bi's/tri's/calves

repeat with no days off. If i do take one off it is between back and arms day.
Click to expand...

at the risk of sounding ignorant, i was just wondering if you take no days off, when is there time for muscle recoperation and tissue repair?

i was going to do eod on this cycle, giving the body a full day of rest after each day of workout, with good rest and a clean diet. am i on the wrong path here?
 
u 6 to 7 days a week guys, that's alot IMO. i have excelent results w/ 3-4 days a week of weights and 4-5 days a week of cardio. i get there when i can, as long as i do each bodypart, besides abs, once a week. abs eod.
1 day i do back and bi's, another day chest and tri's and another day legs. 4th day is for shoulders. sometimes i fit them in w/ legs if i'm feelin it.
 
3 on or off. I lift heavy and need the rest to recover.
Yes gear speeds muscle recovery, but it also increases strength which fatigues the central nervous system to a greater level - so the two counter balance each other.
 
ill go 7 days on or off

Sun - Tri

Mon - Bi

Tue - Should

Wed - Legs

Thu - Chest

Fr- Abs

Sat - Back


I go 7 days a week to the gym and i dont think i overtrain because hell, my chest gets a week break on my split, is that not enough time for it to grow?

And this lets me mimimize time in the gym, hardly have enough time to get in there anyways unil the weekend
 
JNEF said:
ill go 7 days on or off

Sun - Tri

Mon - Bi

Tue - Should

Wed - Legs

Thu - Chest

Fr- Abs

Sat - Back


I go 7 days a week to the gym and i dont think i overtrain because hell, my chest gets a week break on my split, is that not enough time for it to grow?

And this lets me mimimize time in the gym, hardly have enough time to get in there anyways unil the weekend
Click to expand...

ON - 6
OFF - 5

If I feel really tired Ill drop a day, listen 2 ur body!
 
5 days a week:

Mon - Chest and Tri's
-throw in a powerlift (powerclean, some sort of strong man, atlas stone or farmerwalk)
Tues - Legs (Hams and Glutes mainly)
-squat, deadlift or tireflip to get a full leg at the end
Wed- Shoulders
-Hang Clean to Push Press for power-movement, maybe rack pulls
Thurs - Back and Biceps
-usually lighter, no power movement since I use my back so much with the other days
Fri- Quads and Calves
- front squat, etc.

Saturday I play basketball or some sport having to do with cardio and quick movements to keep my fast-twitch firing as much as possible - keeps the agility and flexibility up
 
When on, I go 5-6 days depending on what my body needs and how physical and fatiguing my football games are on sundays. When off its usually 4-5. Try and give myself a break when I need it, but I have all my equipment at my place so its real tempting to just go into the other room and throw some plates on.
 
DEEZEL said:
6 days??? You guys ever hear of over-training? I go with the Mon, wed, fri DC training method.
Click to expand...

DC is also a lot more intenste than volume training. From what I've seen you should try to overtrain slightly when on gear. You shouldn't be able to on a good cycle with a day off every 3-4 days.
My buddy does DC when on gear. Mon, Tue, take Wed off, lift Thur, Fri, Take Sat off, Lift Sun, Mon, ect. Works good for him, but he only does 4 week cycles.
 
i work it 5 days whether on or off...Every time I'm in the gym I push towards exhaustion. If I'm not giving it max effort - I feel like I'm wasting my time. i do 10-15 minutes on the ellipitical to warm up the joints and get the blood flowing...I get my real cardio - in the dojo - 1 hr. 4 days a week slinging 215Lb youngsters over my head : and I don't comprimise either venues just because I covered the other on any particular day.
 
well if all depends...I have a physical job....so im walking and bending and lifting all damn day....so I go 3 to 4....
 
I don't know why ppl go by weeks when they talk about working out. 7 days is some magical number to go by? I feal like a looser if i don't have a reason for not going. I split my hams and quads on diffrent days cause i can go to the gym more. Upper body gets way to sore to do keep training. If i feal a cold coming on I'll take a day or 2 off.
 
machaveli said:
on cycle 5 days
off cycle 4 days
Click to expand...


Same-

On cycle 5 (3 days on 1 off, 2 days on 1 off)

Off cycle 4 (1 on 1 off)
 
5 days a week, have not done my first cycle yet. Every body should take at least 1 day to rest and let your muscles rebuild and recuperate. I have noticed that many of the reply's consist of 7 days no rest. I bet those people get sick alot more and have higher blood pressure.
 
People are using high frequency in their routines here, even on the OFF cycle routine. Just out of curiosity for the people with 6 day splits and such, what are your workouts looking like? How much time is each session, what's the intensity/volume?

If I work my back, the pull ups etc are hitting my biceps. If I work chest, bench is hitting my tri n my shoulders. If I'm going intense, I don't see how I could have separate days for chest & tri or back & bi without overtraining unless I significantly reduced the intensity of my workouts
 
That's what I think, I'm on first cycle and have been doing full body compounds , takes hour or so and can get three to four workouts a week and adequate rest
 
my 'on' is similay to most in theory. To allow connective tissue recovery, and build up store etc.. I go 4 days on 3 off. I do whole body twice in 4 days. Then 3 days in a row for recovery. Start on Mon and take Fri Sat Sun off. Takes a little more discipline this way to make it in on Monday, cause your almost out of the habit, but I feel totally fresh. I've always got great gains out of this routine, but can only maintain it while 'on'.
 
i usually take a day on the weekend off. usually sunday since the gym hours are so shitty.

so 6X per week. 3 day split so i'm really only working the same muscle group 2X per week or less.

don't see how some of you can consider that 'overtraining' when your muscles get 3 days rest

if you go in there like a gorilla and max out every set or do 10 sets of pullups or something crazy where you start getting inflammation and soft tissue pain then yeah you will overtrain. i can't remember the last time i was sore? maybe a year ago when i took 2 weeks off from the gym and then came back i was sore the first few days in the gym. conditioning is very important

and that day off i usually do a 3-4 mile hike or do some bicycling. so really my life is 7 days of week of exercise. if you are watching more tv than exercising and you are not happy with your body then throw out the damn tv.. it amazes me people can spend 3 hours watching the game every night but can't spend 1 hour working out. no wonder we are a fat nation. i love watching sports too but i refuse to spend 5X more time watching them than playing them.
 
stevesmi said:
i usually take a day on the weekend off. usually sunday since the gym hours are so shitty.

so 6X per week. 3 day split so i'm really only working the same muscle group 2X per week or less.

don't see how some of you can consider that 'overtraining' when your muscles get 3 days rest

if you go in there like a gorilla and max out every set or do 10 sets of pullups or something crazy where you start getting inflammation and soft tissue pain then yeah you will overtrain. i can't remember the last time i was sore? maybe a year ago when i took 2 weeks off from the gym and then came back i was sore the first few days in the gym. conditioning is very important

and that day off i usually do a 3-4 mile hike or do some bicycling. so really my life is 7 days of week of exercise. if you are watching more tv than exercising and you are not happy with your body then throw out the damn tv.. it amazes me people can spend 3 hours watching the game every night but can't spend 1 hour working out. no wonder we are a fat nation. i love watching sports too but i refuse to spend 5X more time watching them than playing them.
Click to expand...

1hr workout is like 4%of the day. If someone thinks that is overtraining this sport isn't for them lol!
 
Evan Tipps said:
1hr workout is like 4%of the day. If someone thinks that is overtraining this sport isn't for them lol!
Click to expand...

There is more to this lifestyle than that.. cooking, grocery shopping, going to and from the gym. These are the parts that separate your weekend gym warrior from someone who loves this lifestyle


It takes me 2 hours to get to the gym, complete my training and get home.

That's 10 hours out of a 16th our week..
It's not hard but most people don't break it down like that

Sent from my GT-N7100 using EliteFitness
 
I'm trying something new on a cycle and working out 6 days twice per day last week of cycle going hard every day till its over minimal cardio getting if in building crazy jacked!!!! Is it a good idea go do a lot of cardio afterthe cycle anyone!?!
 
I have a weird way I set it up when on

I will go 3 days a week for the first 2 weeks(heavy weeks)
then 1 4 day lighter week and back to the 2 heavy and so on till I am off

This way my connective tissue doesnt get as sore
 
Just a a thought about what someone said a couple pages back. He stated that most people seemed to answer 7 days a week, and how he thought 1 day a week to rebuild and recoup. Then stated the people that worked out for 7 days may have higher blood pressure. I disagree. I don't juice, but my blood pressure has been the best when I was exercising up to 3 times a day.

Some juice mixes can cause high blood pressure. ANyways, when I was at my prime, 2 or 3 times a day, my blood pressure was 91/60, and I smoke well over a pack a day, about 2. (Natural Tobbacco, only 3 preservatives, hand rolled) I don't think blood pressure can get worse by exercising more in my opinion, but as far as grip, strength, etc the day off would be a good idea.

Since exercise releases the happiness and takes away stress, blood pressure shouldn't be a big deal ever. Now as for Wives and Kids, if you can avoid them I think you'll have better blood pressure too from what I hear. As far for Arsehole bosses, just swear at them and get a better job once you get fired. All mistake are opportunities.
 
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