Hawkdc's picture
Hawkdc
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Workout splits on/off cycle

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I was curious to know what, if anything, you guys do for changing up your workouts on cycle? With faster recovery time, I would deduce that it would be beneficial to hit each muscle group more frequently. Thoughts, opinions, what are your splits that seem to work best for you?

crayon's picture

I do more volume, more sets and more exercises. I work out 6 days a week and in 2 weeks so far iv put on 14lbs.

Doss's picture

for me, hitting it harder on cycle means increased intensity and duration. frequency and level of intensity really depend on the goal.

if i'm cutting, weights are in the intermediate range (10-12 ish) and i'll do a 2-day split routine while hitting legs on the 3rd day. i'll also incorporate more cardio. to change it up every few weeks, i'll do circuits - upper body one day and lower body the next. two day split as well with cardio being the 3rd day. moderate complex carbs and high proteins all day. last meal is zero carbs.

lean gains but not bulking: pretty much the same as above, except any cardio is strictly low-level, and post workout meals are a bit different. a lot of complex carbs and proteins during the day. simple carbs in the AM and post workout.

bulking: zero cardio, rep range is 4-6 to failure. each muscle group once per week. a lot of carbs and proteins throughout the day. ultimately, diet is same as above, but intake is increased by a couple thousand calories, and more emphasis is placed on carbs.

back when i pct'd, i had to dial it way down to help preserve my gains. since i cruise and blast, it's much easier to keep and still go semi hard.

JustAMate's picture

FOR ME: Especially when I'm on cycle I like to really hit each muscle group harder than when off cycle.

My CYCLE workouts are:
Monday Morning - Chest & Abs - Evening - Triceps
Tuesday Morning - Shoulders - Evening - Forearms & Abs
Wednesday Afternoon - Abs
Thursday Morning - Back - Evening - Biceps
Friday Mornings - Legs - Evenings - Calves & Abs
Saturday Afternoon - Arms & Abs

My OFF Cycle workouts and durations are similar, just not as heavy and do contain more reps per exercise also.

It works for me.