Flex~ on cycle/bulk what do you tend to do with workouts? Make them higher volume? More frequent? etc?
And thanks for the encouragement... god knows i need it now...
I do both of those things lol. Higher volume and try to get as many workouts in during a week as I can. Usually end up in the gym 1.5 hours a day 5 days a week. 10-12 rep sets with 20 rep pump sets. Something like this:
Day 1: Chest/Back & Shoulders
Three workouts, 4 sets of 10-12 reps (using rest/pause on last workout), fourth workout, 2 sets of 20 reps. After a chest lift go immediately to back, rest 60 seconds, repeat.
Shoulders 2 workouts, first is 4 sets of 10 reps, second is 3 sets of 12-15 reps
Day 2: Bi's/Tri's
Same as a chest/back superset day but all 4 workouts fall into 10-12 rep range, and then run the rack with DB hammers and overhead extensions as a 5th workout. I realllllly focus on my pec movement on chest days and I feel that doing that plus being on cycle helps keep my tri's fresh for the next day
Day 3: Legs/Deads & Shoulders & Abs
I rarely go heavy with legs because my knees are so bad, and when I throw the on-cycle aggression into the mix with trying to use my knee wraps it ends with me throwing a fit and tossing my knee wraps across the gym because they never stay the way I want lol.
But I usually do 5 sets of squats 10-12 reps, leg press same but 3 sets, leg extensions, leg curls, all supersetted with a shoulder workout, only bringing the first shoulder workout (usually military press) to failure, in order to enhance recovery into my next shoulder day. Then do 3 sets of 12-15 rep deads. Then if I haven't thrown up yet I get some hanging leg raises in lol.
It's essentially a 4 day split, but I listen to my body and I guess you could officially call it an 8 day split because if I'm not feeling fully recovered in a muscle group I might take it easy on that part, or change some lifts here and there.
My next cycle though I'm going to prime myself for 5 weeks with a 3,2,1 style workout program, and then go back to the 5x5's. Hopefully by that time I will be accustomed to this style of training and will be able to lift 4 days a week instead of 3.
