What's your program?

ABMonkey

PCTing.
Trusted Member
Looking for some inspiration for a new program for when I get back from vacation. I will be going into PCT so ideally not crazy high volume stuff. Have always trained with a bodybuilding focus but am quite interested in the strength aspects now too.

What's your program look like, any good program suggestions?

I have been looking at Wendlers stuff (531 BBB) and Nsuns 531. Been doing a bunch of JM's programs for the past year or so and am looking for something a little different before the cut comes around.
 
You could give dc training a try. I base most of my stuff around dc or mountain dog
 
I haven't done one particular program in quite a while. I do certain variations and microcycles.

Variations I mean I switch up my workouts by doing all barbell exercises, or cable, or dumbbell, or machine sometimes. They all are a little but different as to how they create tension and movement of an exercise. Of course not always but I do do this at least once in one of the phases of my yearly training cycles.

By microcycles I spend one week in the 10-12 rep range. The next week is 8 reps, the next is 6, and the final week is 4. The first 2 weeks are 3 sets of 10 or 8. I do 4 sets of 6 reps, and 6 sets of 4 reps. Obviously I'm increasing weight so by the final week I'm lifting at or very near my max. In the lighter weight higher volume I really focus on mind muscle connection. Really feeling the muscle all the way from the extended stretch to tight full contraction.

Throughout the year I will do larger cycles where I vary my routine from splits to full body workouts, to working a single body part per workout. So I'm in the split phase now until April. For the summer I like to do full body workouts as I feel they're the best after a long cut to maintain leanness. (Just my opinion... it works for me!) and in the fall from September to December I focus on building strength by doing single body part workouts.

Programs are fun per se, but in the end I've gone back to basics because they work.
 
I haven't done one particular program in quite a while. I do certain variations and microcycles.

Variations I mean I switch up my workouts by doing all barbell exercises, or cable, or dumbbell, or machine sometimes. They all are a little but different as to how they create tension and movement of an exercise. Of course not always but I do do this at least once in one of the phases of my yearly training cycles.

By microcycles I spend one week in the 10-12 rep range. The next week is 8 reps, the next is 6, and the final week is 4. The first 2 weeks are 3 sets of 10 or 8. I do 4 sets of 6 reps, and 6 sets of 4 reps. Obviously I'm increasing weight so by the final week I'm lifting at or very near my max. In the lighter weight higher volume I really focus on mind muscle connection. Really feeling the muscle all the way from the extended stretch to tight full contraction.

Throughout the year I will do larger cycles where I vary my routine from splits to full body workouts, to working a single body part per workout. So I'm in the split phase now until April. For the summer I like to do full body workouts as I feel they're the best after a long cut to maintain leanness. (Just my opinion... it works for me!) and in the fall from September to December I focus on building strength by doing single body part workouts.

Programs are fun per se, but in the end I've gone back to basics because they work.
And we can’t argue with results. I like what you got going on here.
 
I haven't done one particular program in quite a while. I do certain variations and microcycles.

Variations I mean I switch up my workouts by doing all barbell exercises, or cable, or dumbbell, or machine sometimes. They all are a little but different as to how they create tension and movement of an exercise. Of course not always but I do do this at least once in one of the phases of my yearly training cycles.

By microcycles I spend one week in the 10-12 rep range. The next week is 8 reps, the next is 6, and the final week is 4. The first 2 weeks are 3 sets of 10 or 8. I do 4 sets of 6 reps, and 6 sets of 4 reps. Obviously I'm increasing weight so by the final week I'm lifting at or very near my max. In the lighter weight higher volume I really focus on mind muscle connection. Really feeling the muscle all the way from the extended stretch to tight full contraction.

Throughout the year I will do larger cycles where I vary my routine from splits to full body workouts, to working a single body part per workout. So I'm in the split phase now until April. For the summer I like to do full body workouts as I feel they're the best after a long cut to maintain leanness. (Just my opinion... it works for me!) and in the fall from September to December I focus on building strength by doing single body part workouts.

Programs are fun per se, but in the end I've gone back to basics because they work.
Yeah, I'm hearing ya.

Elements of this sound like PHAT training. Maybe I'll give what you suggested a go.
 
And we can’t argue with results. I like what you got going on here.
Thanks brother. After years of training one finds what works for them.

Once they've vetted through all the wonky exercises they read in crap publications like Men's Health, I believe most people end up going back to the tried and true exercises that have lasted the test of time. The biggest most developed guys in the gyms I've gone to have all focused on the big 3. Any variations of those are simlly to augment training for body part specifics.

I spend a good 4 months of my year focusing entirely on strength. The other 8 months are purely about aesthetics and body sculpting. You need to lift heavy to build real quality lasting muscle. But you need to change your approach if you're lifting for aesthetics. But you certainly can't have one without the other IMO.

At my age, it's also to consider self-care. Obviously with AAS use you have a tendency to shred up your tendons, get tennis or golfers elbow. Back pumps, shin pumps/splints and back and shoulder issues. All of which I could be ailing from at any given time. I'm always sore. I try and be as strategic as possible in my training so I can make progress while given my ailing parts a respite from the pounding serious lifting creates.

Hence why I strategically switch from barbells to machines, to cables to dumbbells. And even within those parameters there are certain exercises i avoid or replaced that allows me to still get great tension in the target muscle wih the least amount of strain on my ligaments and joints.

Sucks being an old fucker LMAO
 
Have checked DC out. Do you find you recover OK in between sessions?

I did DC for about a year.... if your intra-workout nutrition is on par and you are getting enough sleep, you shouldn't have an issue. I'll echo Cheapshot with the joint beating.... my suggestion is to apply bands instead of more pounds .... since you know JM style , you'll knjow how to frig with the tensions
 
I have basically evolved into doing what easy57 has described. Trial and error and figuring out what works for me. I never gave it much thought or knew how to describe it, but there it is, perfectly worded, and it works for me.

Being on these forums and reading what guys are doing and seeing how they look as a result I am adopting more and more techniques used by guys 10+ years my senior as longevity is more important for me when I really think about it, and the results are clearly there.
 
In short, here is what I do/like.

After a week off, everything is taken very easy or I don't recover the next week. Talking 60%ish of what I would normally do. No forced reps either, when reps slow down, it's time to abort. Reps in 12ish range.

Week 2, things are taken a bit further. Maybe a forced rep or two but only on the second set of the movement (I do 2.)

Week 3 is time to go all out.

Week 4 is something I hate to do but do it as it just works. Pretty much everything is done is reps of 20 and done as quick as possible. I think this has some efffet on my CNS when I go back after.

Weeks 5-9 this is where I wanna make sure I'm living "the bb'er life" meal wise as I go hard on all movements, every set for 3 or 4 weeks.

Take week off and repeat.

The first few weeks are higher reps but never over 12. I've begun to do faster reps now. Fuck... The slow stuff is good but overrated? When my injuries allow, mostly all free weights. Got no choice to use mostly machines for back and tend to do unilateral stuff (one side does not contract the same/properly) so back training takes time and energy....

Never more than 4 sessions per week "bro split"
arms abs
legs "calves"
off
back abs
off
chest shoulders
off or begin again, usually off.
Sometimes will just do "1 day on 1 day off" non stop but it messes up rotation...

On the last week before taking a week off, stuff like "rest pause" drops sets, statis..." can be done.
 
I try and stick to 3 days lifting and 2-3 days cardio and stretching.

I stick to the basics ie squats and pressses but vary my reps from five up to twenty just depending on how I’m feeling. Ie am I feeling strong and want to push a little more weight or want more of a pump and really feel my workout.

I think what has become most important for me is avoiding injury while getting stronger which makes everything in life easier.
 
I'm just starting 5x5. I've been training on/off for a good 20 yrs and never followed 5x5 "religiously". Planning to push as far as I can without gear, then run a light cycle to break the inevitable plateau.

Any other 5x5 bros here?
 
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