dean8608
New member
[h=2]PH cycle and new program..[/h]
In about 2 months I'm going to start a cycle of Pro-Stanivar. My goal for the next 8 months is to really bring up my lagging chest. I've read on a few other forums that guys will recommend more volume or more frequency for lagging bodyparts while on a cycle so I need some help deciding which program to follow to bring up my chest, especially while on this cycle.
Here are the programs I'm currently considering, I'll outline them in case anyone doesn't know what each one is:
FST-7 (Fascia Stretch Training)
-- basically picking a bodypart to focus on and doing 12 compound sets with normal rest followed by 7 isolation sets with 30 seconds or less of rest between sets (this is done once per week with a normal bodybuilding split)
Lyle Mcdonald's Specialization Program
-- It's an upper/lower split with focus on 1 muscle group for each (for me chest and quads). Hard to break down but I'll give an example of an upper body day with chest focus. bench press 5x5, incline fly 3x8-12, pullups 3x8-12, db military press 3x8-12, tricep pressdown 2x12-15, barbell curl 2x12-15.. the same goes for your choice of lower body muscle group and each is performed twice per week
Layne Norton's PHAT (Power Hypertrophy Adaptive Training)
-- This is the program I'm on right now, it goes as follows:
MON- upper body power (6-8 sets back, 6 sets chest, 3 sets shoulders, 3 sets triceps, 3 sets biceps ALL done for low reps 3-8)
TUE- lower body power (6-8 sets quads, 6 sets hamstrings, 6 sets calves ALL done for low reps)
THU- back and shoulder hypertrophy (12 sets back for 8-15 reps, 6 sets shoulders for 8-15 reps)
FRI- legs hypertrophy (9 sets quads 8-15 reps, 6-8 sets hamstrings 8-15 reps, 6 sets calves for 15-20 reps)
SAT- chest and arms hypertrophy (12 sets chest 8-15 reps, 6 sets for each bi and tri 8-15 reps)
OR just a normal bodybuilding split with anywhere from 9-15 sets per major muscle group and 3-6 sets per minor muscle group, each done once a week, if I go with this I'll be using Layne Norton's "Pounding the Pecs" I'll break it down if anyone is interested (and yes I am a huge fan of all Layne Norton's work, if you haven't looked into it I suggest you do)
Long read and question but hopefully someone has experience with increased volume or frequency while on a PH/PS cycle.. Thanks guys
Here are the programs I'm currently considering, I'll outline them in case anyone doesn't know what each one is:
FST-7 (Fascia Stretch Training)
-- basically picking a bodypart to focus on and doing 12 compound sets with normal rest followed by 7 isolation sets with 30 seconds or less of rest between sets (this is done once per week with a normal bodybuilding split)
Lyle Mcdonald's Specialization Program
-- It's an upper/lower split with focus on 1 muscle group for each (for me chest and quads). Hard to break down but I'll give an example of an upper body day with chest focus. bench press 5x5, incline fly 3x8-12, pullups 3x8-12, db military press 3x8-12, tricep pressdown 2x12-15, barbell curl 2x12-15.. the same goes for your choice of lower body muscle group and each is performed twice per week
Layne Norton's PHAT (Power Hypertrophy Adaptive Training)
-- This is the program I'm on right now, it goes as follows:
MON- upper body power (6-8 sets back, 6 sets chest, 3 sets shoulders, 3 sets triceps, 3 sets biceps ALL done for low reps 3-8)
TUE- lower body power (6-8 sets quads, 6 sets hamstrings, 6 sets calves ALL done for low reps)
THU- back and shoulder hypertrophy (12 sets back for 8-15 reps, 6 sets shoulders for 8-15 reps)
FRI- legs hypertrophy (9 sets quads 8-15 reps, 6-8 sets hamstrings 8-15 reps, 6 sets calves for 15-20 reps)
SAT- chest and arms hypertrophy (12 sets chest 8-15 reps, 6 sets for each bi and tri 8-15 reps)
OR just a normal bodybuilding split with anywhere from 9-15 sets per major muscle group and 3-6 sets per minor muscle group, each done once a week, if I go with this I'll be using Layne Norton's "Pounding the Pecs" I'll break it down if anyone is interested (and yes I am a huge fan of all Layne Norton's work, if you haven't looked into it I suggest you do)
Long read and question but hopefully someone has experience with increased volume or frequency while on a PH/PS cycle.. Thanks guys