Whats everyones favorite strength/muscle build program when on cycle.

**fairdinkydi** · 05-03-2015, 09:51 AM

Normally do a split program chest/tris, back/bis, rest then shoulders/calves/abs then legs. With 4 main ex and 3 for smaller group around 8-12 reps and 3-4 sets each. Usually change up exercises and chuck in negative sets and drop sets and pause rest to really fatigue muscles.
Wanted to start lifting heavier/less reps to help bulk up but most say 5x5 but really need a spotter

Whats some of the brothers go to programs?

**Mountain-Man** · 05-03-2015, 10:11 AM

Mon - arms
tuesday -legs
wensday-back and shoulders
Thursday -chest
friday-off
saturday abs and compound day
sunday -off

**fairdinkydi** · 05-03-2015, 10:27 AM

Originally Posted by Mountain-Man

Mon - arms
tuesday -legs
wensday-back and shoulders
Thursday -chest
friday-off
saturday abs and compound day
sunday -off

So on compound day do you do a couple of the main compounds u gotta work on or cycle them thru?
Cheers for sharing bud

**draconian2014** · 05-04-2015, 01:08 AM

I always did mon/chest/tri tues bicep/back wens/ legs shoulders then repeat rest on sunday . only trouble with this is my bench isn't as strong on thurs from shoulders nor being recouped

**animal87** · 05-04-2015, 02:02 AM

Other than a basic layout like MM showed. I've learned over the years you just have to tailor the pecifc exercises, rep range ect. To your own needs, everyone is different and you have to experiment until you find what is optimal for your body.

**fairdinkydi** · 05-04-2015, 09:27 AM

Originally Posted by animal87

Other than a basic layout like MM showed. I've learned over the years you just have to tailor the pecifc exercises, rep range ect. To your own needs, everyone is different and you have to experiment until you find what is optimal for your body.

This is very true but sometimes its easier to do the same thing so following a program forces me to go outside usual plan and get new ideas are always good

**fairdinkydi** · 05-04-2015, 10:20 AM

Brother Noarch put this up on my log but think it belongs in this thread as could assist greatly in constructing a program
https://www.t-nation.com/workouts/tr...ogram-template
Really well broken down and simple.
Hope link works

**animal87** · 05-04-2015, 08:34 PM

add or change a different exercise ever week and change rep ranges, drop sets, static lifts, lift beyond failure. Little things like that can help shock your muscles. Sometimes it can be just that simple to get that little extra gains or strength.

**Loose Cannon** · 05-05-2015, 04:16 AM

i only train one body part a day. ive always been taught to train one body part a week, so if thats the case why not do one a day instead of combining anything. it will most likely shorten your workout which will prevent getting burned out, and you can also focus more on intensity by adding more sets. generally i do, tris, back, bis, chest, shoulders, legs, with one or 2 days off a week depending on my schedule. i just recently started doing this a couple months ago and i love it. before i combined chest/tris and back/bis and found myself doing 2 1/2 hour sessions. i never got to do every exercise i wanted to and got very burned out. i like to do 4 sets with a superset. starting at around 30 reps and ending around 8. i try not to focus on numbers. i think switching between high reps and high weight each week is important too.