best split on gear?

[maassive]

Hey guys,

I've been training a 5 day split for about 4 months and really enjoying it. However, when I read Chemo's recent post about his experience on gear, he mentioned that overtraining was not an issue. This got me thinking...

One of the reasons I like a 5 day split is for the excellent recovery time it gives. Close second is the intense focus you can put in on less body parts per workout. But when in a cycle, should I consider increasing the frequency?

I'd be grateful for people to post their experiences about what worked best for them so I can weigh it up.

Chur

[MullacT]

I always thought rest was just important regardless..

Rest as hard as you train

[train hard]

no instead off adding in an extra days workout make more off the 5 days you are allready doing your intensity should increase so no need to train more then 5 days

[Sifo-Dyas]

This is one of those times where you can pull out that age old phrase - Everyone is different and you need to find what works best for you....

With that said I will add my opinion that worked for me. Many many years of trying every different training split there is...plus a couple of my own and I finally found that a 4-day split works perfectly for me.

I have even trained twice/day 6days/week in search of perfection. Gear does give you the ability to recover faster but most people still forget that even once you have recovered you need to rest for longer so as you can grow to your maximum potential.

A top athlete I admire gave me a piece of invaluable advice which has made all the difference to my mass gains he told me...

"You don't grow when you train, you grow when you are asleep. Train hard. eat hard. Sleep hard"

[musclenz]

This is one of those times where you can pull out that age old phrase - Everyone is different and you need to find what works best for you....

With that said I will add my opinion that worked for me. Many many years of trying every different training split there is...plus a couple of my own and I finally found that a 4-day split works perfectly for me.

I have even trained twice/day 6days/week in search of perfection. Gear does give you the ability to recover faster but most people still forget that even once you have recovered you need to rest for longer so as you can grow to your maximum potential.

A top athlete I admire gave me a piece of invaluable advice which has made all the difference to my mass gains he told me...

"You don't grow when you train, you grow when you are asleep. Train hard. eat hard. Sleep hard"

It was "Train Hard, Eat Hard, f*ck Hard" Sleep is so overrated

[bob26]

This is one of those times where you can pull out that age old phrase - Everyone is different and you need to find what works best for you....

With that said I will add my opinion that worked for me. Many many years of trying every different training split there is...plus a couple of my own and I finally found that a 4-day split works perfectly for me.

I have even trained twice/day 6days/week in search of perfection. Gear does give you the ability to recover faster but most people still forget that even once you have recovered you need to rest for longer so as you can grow to your maximum potential.

A top athlete I admire gave me a piece of invaluable advice which has made all the difference to my mass gains he told me...

"You don't grow when you train, you grow when you are asleep. Train hard. eat hard. Sleep hard"

It was "Train Hard, Eat Hard, f*ck Hard" Sleep is so overrated

i think i might have to go with that advice Mnz... with a baby who doesn't bloody sleep. lol. Kinda handy getting woken up at 1am, 3am etc for extra feedings.... :pfft:

[maassive]

cheers guys - consensus seems to be train intense but remember to rest as much as normal for growth.

Question about rest days thus follows: As I have being doing my 5 day split for awhile, I've often still gone to the gym on 'rest' days but just done cardio + maybe a small workout on a lagging body part. I know that's not rest, but compared to a normal day of intensity it feels like it.

Anyone else do that too or is it a bit of a no no?

[Specter]

cheers guys - consensus seems to be train intense but remember to rest as much as normal for growth.

Question about rest days thus follows: As I have being doing my 5 day split for awhile, I've often still gone to the gym on 'rest' days but just done cardio + maybe a small workout on a lagging body part. I know that's not rest, but compared to a normal day of intensity it feels like it.

Anyone else do that too or is it a bit of a no no?

Yeah, I mainly do the same 5 day split most of the year, but I up and change my training splits to suit my job/lifestyle/seasons and when on gear..

[tomsammce]

ur only training for an hour per day... 23 hours should be adequate time to recover especially on aas. remembering we are not training the same bodypart every 23 hours. the more u train the more u are going to grow... if i train 6 times per week as opposed to 3 times per week thats double the growth phases im going to get. if your nutrition is great and ur sleep is good then while on steroids training bodyparts twice per week as opposed to one is by far better imo... unless ur an old foogie of course with weak joints and a weak mind.

[Specter]

ur only training for an hour per day... 23 hours should be adequate time to recover especially on aas. remembering we are not training the same bodypart every 23 hours. the more u train the more u are going to grow... if i train 6 times per week as opposed to 3 times per week thats double the growth phases im going to get. if your nutrition is great and ur sleep is good then while on steroids training bodyparts twice per week as opposed to one is by far better imo... unless ur an old foogie of course with weak joints and a weak mind.

I do agree with Tom, While on gear training twice a week is the norm for me, but then again while on gear I have no life, its just my sole dedication to eat/sleep/train in that 10-16 week cycle(it goes by quick) period depending on how much and what type of Gear I am taking.

[maassive]

ok ok. I'm keen for a mean intensity thrash. That's why we do it isn't it?

So tom, example of your split?

[tomsammce]

ok ok. I'm keen for a mean intensity thrash. That's why we do it isn't it?

So tom, example of your split?

i doing lots of running, swimming and weights now... much more intense training than when i was doing gym 1 hour a day 7 days a week... and im not over training. im training 2-3 hours on average a day 6-7 days a week at moment.

but when i was just doing weights it would have been

day 1: chest, calves

day 2: back

day 3: shoulders, arms

day 4: legs

id then either repeat day 1 after day 4 or have a day off or either do some abs or stuff i felt like doing....

every 2nd leg day would be quad focused and the following would be hamstring focused, altrnating stiff leg deadlift, squats and leg press every 4 days when legs came up.

same with back every 2nd week would be deadlift day for back... so deads, hyperextensions and maybe abit of lat or upper trap stuff then back to the normal shit for the next back day.

same goes for chest, shoulders and all body parts really, alternate between big compound days with isolation days.

i think this worked really well and i got some good muscle doing this and amazing strength in the gym. best of both worlds... strength and size

[samoan_muscle]

ok ok. I'm keen for a mean intensity thrash. That's why we do it isn't it?

So tom, example of your split?

i doing lots of running, swimming and weights now... much more intense training than when i was doing gym 1 hour a day 7 days a week... and im not over training. im training 2-3 hours on average a day 6-7 days a week at moment.

but when i was just doing weights it would have been

day 1: chest, calves

day 2: back

day 3: shoulders, arms

day 4: legs

id then either repeat day 1 after day 4 or have a day off or either do some abs or stuff i felt like doing....

every 2nd leg day would be quad focused and the following would be hamstring focused, altrnating stiff leg deadlift, squats and leg press every 4 days when legs came up.

same with back every 2nd week would be deadlift day for back... so deads, hyperextensions and maybe abit of lat or upper trap stuff then back to the normal shit for the next back day.

same goes for chest, shoulders and all body parts really, alternate between big compound days with isolation days.

i think this worked really well and i got some good muscle doing this and amazing strength in the gym. best of both worlds... strength and size

Tom running? LOL.

You playing league or something?

[Specter]

ok ok. I'm keen for a mean intensity thrash. That's why we do it isn't it?

So tom, example of your split?

i doing lots of running, swimming and weights now... much more intense training than when i was doing gym 1 hour a day 7 days a week... and im not over training. im training 2-3 hours on average a day 6-7 days a week at moment.

but when i was just doing weights it would have been

day 1: chest, calves

day 2: back

day 3: shoulders, arms

day 4: legs

id then either repeat day 1 after day 4 or have a day off or either do some abs or stuff i felt like doing....

every 2nd leg day would be quad focused and the following would be hamstring focused, altrnating stiff leg deadlift, squats and leg press every 4 days when legs came up.

same with back every 2nd week would be deadlift day for back... so deads, hyperextensions and maybe abit of lat or upper trap stuff then back to the normal shit for the next back day.

same goes for chest, shoulders and all body parts really, alternate between big compound days with isolation days.

i think this worked really well and i got some good muscle doing this and amazing strength in the gym. best of both worlds... strength and size

Tom running? LOL.

You playing league or something?

I reckon he is planning on robbing a bank :pfft:

[WANABJAKD]

this is what i done on my last cycle and it worked really well.

legs, abs

shoulders calves

break

back bis

chest tri

(repeat)

as you can see, i trained every body part 1.5x per week. i never overtrained, however, i felt i couldnt max out as high sometimes, eg: standing military press after my leg day. keep in mind i lift with high volume, high intensity and relatively short breaks, the bigger lifts i will have longer breaks like 2 or 3 mins and even 4/5 for a ME deadlift/squat(usually the back pump keeps you down for a while during your sets, haha).

meanwhile i also done cardio 3-4 times per week at low intensity with a moderate HR for 15-20 mins.

at times, i need to also remind myself im a bodybuilder and not to get carried away with lifting bigger weights, but rather optimize my training through frequency.

frequency is the key to a successful cycle IMO. i mean that is what gear does lol...helps you recover super fast. i think if i really wanted to i could even train every body part x2 a week. its actually very tempting and i will have venture into at some stage, maybe someone can give me some suggestions on what has worked for them in that regard? i believe you have sifo? im pretty keen on trying out DC type training, i believe they operate under similar principals?

hope this helps.

[tomsammce]

i doing lots of running, swimming and weights now... much more intense training than when i was doing gym 1 hour a day 7 days a week... and im not over training. im training 2-3 hours on average a day 6-7 days a week at moment.

but when i was just doing weights it would have been

day 1: chest, calves

day 2: back

day 3: shoulders, arms

day 4: legs

id then either repeat day 1 after day 4 or have a day off or either do some abs or stuff i felt like doing....

every 2nd leg day would be quad focused and the following would be hamstring focused, altrnating stiff leg deadlift, squats and leg press every 4 days when legs came up.

same with back every 2nd week would be deadlift day for back... so deads, hyperextensions and maybe abit of lat or upper trap stuff then back to the normal shit for the next back day.

same goes for chest, shoulders and all body parts really, alternate between big compound days with isolation days.

i think this worked really well and i got some good muscle doing this and amazing strength in the gym. best of both worlds... strength and size

Tom running? LOL.

You playing league or something?

I reckon he is planning on robbing a bank :pfft:

i actually have no licence get it back on 14th of may... running is faster than walking lol

[WANABJAKD]

i actually have no licence get it back on 14th of may... running is faster than walking lol

LOL..are you serious right now? bro why dont you just buy a cheap bike off TM?

[tomsammce]

i actually have no licence get it back on 14th of may... running is faster than walking lol

LOL..are you serious right now? bro why dont you just buy a cheap bike off TM?

ur mum offered me her camel to get around on

[Rookie]

this is what i done on my last cycle and it worked really well.

:shock: Are you being serious or taking the piss?

[WANABJAKD]

this is what i done on my last cycle and it worked really well.

:shock: Are you being serious or taking the piss?

this is a matter of over-training, not nutrition, ok?

[samoan_muscle]

at times, i need to also remind myself im a bodybuilder

.

Keep telling yourself this. One day you may actually look like you lift weights.

[Chemo]

this is what i done on my last cycle and it worked really well.

:shock: Are you being serious or taking the piss?

+1

got in before me rookie :pfft:

[train hard]

i think the first time i took gear i had a look at what Ronnie Colman was doing (i know dont laugh)

and i thort i would give it ago

chest,shoulders,triceps

back,biceps

legs,

rest day then repeat cycle

not the best split but is one off many options you have i believe it has more to do with what you put in then what actual split you do just make sure you go hard

[Optimass]

I prefer full body over three days / twice per week. (4 day cycle) ... not sure I could pull it off again with good worklife balance.

e.g

Mon: Chest Delts Tricep

Tue: Legs abs

Wed: Back Traps Bicep

Thurs: Rest

Frid: Chest Delts Tricep

Sat: Legs abs

Sun: Back Traps Bicep

Mon: rest

etc etc

Resistance trains still at 1 hour and cardio limited to 20 minutes at the end of each session.

[Specter]

I prefer full body over three days / twice per week. (4 day cycle) ... not sure I could pull it off again with good worklife balance.

e.g

Mon: Chest Delts Tricep

Tue: Legs abs

Wed: Back Traps Bicep

Thurs: Rest

Frid: Chest Delts Tricep

Sat: Legs abs

Sun: Back Traps Bicep

Mon: rest

etc etc

Resistance trains still at 1 hour and cardio limited to 20 minutes at the end of each session.

I reckon you stole my training programme^^^ :pfft: