I would like to hear from you guys on your of training strategies while on versus off.
While I am not a competitive BB or PL, I kind of like blending the 2 philosophies for strength and size.
I have seen info all over the boards with regards to training while on. My observation for me is that training heavier in the lower rep range with mostly compound movements yields the best results while on. I used a 5 X 5 method on this past cycle. This cycle was 8 weeks and consisted on 800 mg of Test Prop and 60 mgs a day of Var. My starting weight was 220 and I finished at 241. I didn?t add near as much water and fat as I have on previous cycles.
I incorporated chains on the bench press and flex bands on the squat per the Westside methods; but I used them with heavier weights than 60 % they recommend. I started at 80 to 85 % of my estimated 1 rep max and moved up every week by 5 or 10 lbs on a given lift depending on if I made all the sets and reps. I received the best growth and strength from this training plan and cycle than I have on any other.
My Squat and Deadlift both went up significantly over the 8 week cycle. Best gains were on the BP, my weakest area and body part (chest) due to AC joint issues in both shoulders. I was able to increase 40 lbs on the bench, which I mainly attribute to the chains. I use a narrower grip on the bar because of the AC issues and my triceps really grew.
On the negative side I did develop some elbow tendonitis in my right arm (again) because of getting carried away with doing heavy deads, I should have noticed it, but the adrenalin kicked in and the Test masked the pain until after the cycle ended. Plus all my suits jackets are too tight in the shoulders and I have a hard time buttoning the collars on my dress shirts.
Here?s what the 4 days per week training routine looked like based on the 5 X5 format:
Standing BB Curls
Parallel Bar Dips w/ weight
Scott Reverse Curls
Lying EZ Bar Triceps Extensions
Box Squat w/ lite flex bands
Bench w/ Chains
DB Incline Bench
Standing BB Push Press