what workout while on hdrol?

[JudoJosh]

Is there any suggested workout regime that should be done while on an hdrol cycle to get the most out of it? Any certain set or rep range one would want to be in to maximize the benefits of hdrol? Or does it not matter and should just keep lifting like regular??

 

[JudoJosh]

I am currently on phase 1 of a triphase workout by scivation. Was planning on starting the hdrol cycle during the second phase of the workout regime.. here is an excerpt from the book of what it consit of.. what do you guys think?

Phase 2—Intensity

The Goal of Phase 2 is to lift a near maximal load for low reps. There will be no
changes in the number of sets you complete, just the load you lift.
• Week 1 = 6-RM
• Week 2 = 4-RM
• Week 3 = 2-RM
Rest time = 2-3 minutes between sets.

Workout 1 Upper Body A
Workout 2 Lower Body A
Workout 3 Upper Body B
Workout 4 Lower Body B

Upper Body A
Bench Press 3 X 2-6
Bent Over Row 3 X 2-6
Military Press 3 X 2-6 DB
BB Shrug 3 X 2-6
Close Grip Bench 3 X 2-6
BB Curl 3 X 2-6

Upper Body B
Incline Press 3 X 2-6
Pull-Up 3 X 2-6
DB Shoulder Press 3 X 2-6
DB Shrug 3 X 2-6
Skull Crusher 3 X 2-6
DB Curl 3 X 2-6

Lower Body A
Squats 3 X 2-6
Stiff Leg Deadlift 3 X 2-6
Seated Calf Raise 3 X 2-6

Lower Body B
Deadlift 3 X 2-6
Leg Press 3 X 2-6
Standing Calf Raise 3 X 2-6

The rep range for Phase 2 is 2-6, but unlike Phase 1, you are going to shoot for a given
rep number for each workout. The goal for week one is to use a weight that allows you to
complete 3 sets of 6 reps; week two is to complete 3 sets of 4 reps; week three is to
complete 3 sets of 2 reps. Each week, you will be lifting a heavier load.

For Deadlift it may be something like:
• Week 1 = 315 for 3 X 6
• Week 2 = 335 for 3 X 4
• Week 3 = 355 for 3 X 2

 

[UnrealMachine]

Don't think there should be any significant training differences on vs. off. Any big differences just seem to imply that you would slack off or ease up when of cycle. Natural or on you want to be training pretty similarly and as hard as possible.

I think the only difference is on the more powerful anabolics, recovery time is decreased so much that you can train A) more volume and/or B) less rest days. However i doubt halodrol is strong enough for you to do this very well.

But i notice, on SD for instance, i hardly get sore, i can do set after set without tiring, and i hardly need the off days.

So i'd say volume is the main difference but in terms of intensity or basic routine format not much should be changing.

Hard to comment on the routine you posted. It's not a bodybuilding routine, it's a strength routine. Doing nothing but sets of 2! That's insane. How do you do shrugs, curls, skulls, bent over rows, for sets of 2? Unless you're real weak i just think that's dangerous...

 

[JudoJosh]

my main goal is strength and bf% loss... not looking to actually grow huge, I am fairly short so I would look funny if I gained too much weight so I thought to myself the hdrol would be better on a strength lifting schedule... here I will post up the other 2 phases of the program I am doing, see if any of them would be more subitable Maybe Ill just finish up this program and do a 5x5 lift regime for hdrol

Phase 1—Volume

The goal of Phase 1 is to increase the volume (number of sets) each week. In
addition to adding sets each week, you should always strive to lift a greater load each
workout.

• Week 1 = 3 sets per exercise.
• Week 2 = 4 sets per exercise.
• Week 3 = 5 sets per exercise.
Rest time = 90 seconds between sets.

Workout 1 Back+Traps
Workout 2 Chest+Shoulders
Workout 3 Legs
Workout 4 Arms

Back+Traps
Deadlift 3-5 X 6-10
Pull-Up 3-5 X 6-10
Bent Over Row 3-5 X 6-10
BB Shrug 3-5 X 6-10
DB Shrug 3-5 X 6-10

Chest+Shoulder
Bench Press 3-5 X 6-10
Incline DB Press 3-5 X 6-10
Dips 3-5 X 6-10
Military or DB Press 3-5 X 6-10
DB Side Lateral 3-5 X 6-10

Legs
Squats 3-5 X 6-10
Stiff Leg Deadlift 3-5 X 6-10
Leg Extension 3-5 X 6-10
Leg Curl 3-5 X 6-10
Lunges 3-5 X 6-10

Arms+Calves
BB Curl 3-5 X 6-10
Close Grip Bench 3-5 X 6-10
Skull Crusher 3-5 X 6-10
DB Curl 3-5 X 6-10
Standing Calf Raise 3-5 X 6-10
Seated Calf Raise 3-5 X 6-10

The rep range for Phase 1 is 6-10, which means you want to get at least 6 reps but no
more than 10 reps. If you cannot get 6 reps then the weight is too heavy. If you can get
more than 10 reps then the weight is too light. Once you can complete 10 reps with a
given weight, you should increase the weight for the next set. For example, if you can
squat 225 lbs. for 10 reps the increase the weight to 235 lbs.

Phase 3—Frequency

The goal of Phase 3 is to hit each muscle more frequently than Phase 1 & 2.
Workout 1 Whole Body A 2 X 4-6 Rest = 2 mins
Workout 2 Whole Body B 2 X 6-10 Rest = 90 sec
Workout 3 Whole Body C 2 X 10-12 Rest = 30 sec
Workout 4 Weak Point

Each workout uses different exercises and different rep ranges, though the same exercises
can be used for each workout if one prefers. The goal is to do two sets of an exercise for
each muscle group.

Here is an example of how this workout could be set up:

Muscle /Workout A (Mon) /Workout B (Wed) /Workout C (Fri)
Quad /Squats /Leg Press/ Leg Extension
Ham /Stiff Leg/ Deadlift /Lying Leg Curl /Seated Leg Curl
Calf /Seated Calf Raise /Standing Calf Raise /Donkey Calf Raise
Chest Flat Press/ Incline Press/ Decline Press or Dips
Back/ Bent Over Row /Pull-up /Seated Cable Row
Delt /Military Press/ DB Side Lateral /Cable Lateral
Trap /Barbell Shrug/ DB Shrug /Low-Pulley High Row
Tris/ Close Grip Bench /Skull Crusher /Tricep Pressdown
Bis/ Barbell Curl/ DB Curl /Cable Curl

 

[neverstop]

other than training longer and more frequently, there is no real reason to change your workout when on aas.