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 Anabolic Discussion Board
 training split
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| Author | Topic: training split | ||
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Amateur Bodybuilder 
Posts: 299 |
I am sure this has been asked before but after looking through about 20 replies in the archive I didn't feel like looking through another 300 or so. Anyway, I plan on doing a 6 day 1 off split for my next bulking cycle. I plan on training the whole body in 3 days (push, pull, legs) with big basic movements on M, T, W with a reverse pyramiding scheme (12, 10, 8, 6)and then again on Th, F, Sa but using more isolation movements for the same bodyparts with a more traditonal 3X8-10 rep scheme and not as heavy weight. What do you think of this? Any suggestions? lomaximo     | ||
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Amateur Bodybuilder
Posts: 216 |
that sounds great... what gear are you going to be using along with this cycle | ||
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Elite Bodybuilder 
Posts: 1333 |
In my opinion that would be gross overtraining. It certainly would be for me. My recomendations are to hit one body part hard per day once a week. Makes for five days of training and two days of imensely needed rest. I couldn't imagine hitting each body part twice a week with only one day of rest the whole week. You grow while you rest, as I'm sure you know. The muscle can only take so much punishment and after the intense training AS can induce they need ample time to recover. Technically you are injuring yourself, in a controlled manner. You don't walk the day after you break your leg in hopes that it will heal faster. You rest it so it can heal properly. I suggest more rest and hitting each muslce hard on it's own day once a week. | ||
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Amateur Bodybuilder
Posts: 299 |
I realize this would be overtraining for a "natural" BB. I will be on Decanandrolone @ 400/wk for 12 weeks, D-bol starting at 35mg down to 20mg over 7 weeks, and Primotesten @500mg/wk for 10 weeks. This is the only reason I thought of this split.... lomaximo | ||
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Elite Bodybuilder
Posts: 1333 |
I firmly beleive one needs more rest while ON than while off. The intent of a cycle is for "super human" muscle growth. This growth has to occur some time and it does'nt happen while you're tearing into every last muscle fiber. In order to maximize the drugs anabolic properties you must rest so that hypertrophy can occur. AS raies training intensity thus muscle tissue break down. Now ultimately this is what stimulates the muscles to grow but due to the increase in intensity compensation must be made for the greater strain placed on the muscles. Because they are doing more it takes them longer to recover from the abnormal strain they are put through. Overtraining will impede and potentially stop all muscle growth as the muscles can't deal with or don't have time to change and later conform to the needs of the body. Rest is the next to most important factor in a successfull cycle next to diet. [This message has been edited by Beezers (edited February 24, 2001).] | ||
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Amateur Bodybuilder
Posts: 299 |
Beezers, What if I used the same training split but inserted 2-3 days of rest between each consecutive 3-day regimen. Example, train M, T, W and Th, F, (even Sa maybe) would be rest days then train again on Su, M, T. Do you feel these days would be enough recovery time and delay onset of overtraining.... lomaximo | ||
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Elite Bodybuilder
Posts: 1333 |
If I understand you correctly you would for the most part be working out three days a week with three days off. So basically you would be hitting each muscle group once per week. For insurance if you are going to go that route then I would do three on four off to balance out the week. That would be sufficient rest for sure. Don't delay the onset of overtraining...Avoid it. | ||
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Amateur Bodybuilder
Posts: 70 |
some people can grow quickly while doing this, the keyis to only do this for four weeks, then go back to your normal routine, or once a week per bodypart. my friends first cycle (400mg eq for 10 weeks) he gained 28 lbs and he put the 6day on 1day off in the middle of his cycle just do this, day1 chest; triceps -heavy day2 back; biceps -heavy day3 legs; shoulders-heavy day4 some as day1 but more reps and constant day5 same as day2 but more reps and constant day6 same as day3 but more reps and constant day7 off-eat a shitload do 4 sets of every lift and train hard. |
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posted February 24, 2001 11:13 AM