I find the best routine on cycle is either German Volume Training or this:
If you would prefer to try the GVT let me know and I'll post that as well.
Eight day training cycle
One day training, One day rest
The following training program considers all the essential factors which are neccessary for a quick build up of strength and muscle mass.
In combination with the correct nutrition its effectivness can be considerably increased.
Based on the high intensity it is not suitable for natural bodybuilders over a long period of time.
This training schedule is obviously only intended as a suggestion and can be changed to meet individual needs.
Day 1:
Chest and Biceps
Bench press: 3 x 6 - 8
Incline bench press: 2 x 6 - 8
Dips(with added weight): 2 x 8 - 10
Barbell curls: 3 x 6 - 10
Dumbell curls: 2 x 6 - 10
Day 3:
Thighs
Squats: 3 x 6 - 10
Leg press: 2 x 6 - 10
Leg curls: 2 x 8 - 10
Day 5:
Shoulders and Triceps
Press behind neck: 3 x 6 - 8
Upright row: 2 x 6 - 10
Side lat raises: 2 x 8 - 10
Lying triceps press: 3 x 6 - 10
Triceps pushdowns: 2 x 8 - 10
Day 7:
Back and Claves
Chins(with added weight): 3 x 8 - 10
Lat pulldown: 2 x 8 - 10
Bent over rows: 2 x 6 - 10
Seated pulley rows: 2 x 6 - 10
Standing calf raise: 3 x 8 - 12
Seated calf raise: 2 x 8 - 12
Note: Training is only on uneven days, i.e. every 2nd, 4th, 6th and 8th day is a complete rest day.
The intervals between various sets should be 3 - 4 minutes.
Try to make sure that the exercises - as much as possible - are carried out using free weights and not machines.
Every muscles is directly trained only once every 8 days.
It is important that every set is carried out until muscle failure, meaning that you are unable to do another rep on your own.
Only in this case are the relatively few sets and long rest periods justified.
The muscle cell must be taken to a strongly catabolic condition since only then will the distinct anticatabolic effect of anabolic/androgenic steroids develop fully.
The required intensity of training, however, can only be achieved when you start (after a short warm up) with the heaviest weight possible and then decrease the weight in every following set, so as you are losing body strength you are still able to achieve the desired amount of reps.
In order to avoid any misunderstandings I will explain this principle:
An ahtlete is able to carry out a maximum of 6 reps with 300 pounds bench press.
1st warm up set: 10 reps with 140 pounds
2nd warm up set: 2 reps with 200 pounds
3rd warm up set: 2 reps with 240 pounds
1st working set: 6 reps with 300 pounds
2nd working set: 7 reps with 280 pounds
3rd working set: 7 reps with 260 pounds
The first warm up set serves to bring blood to the muscles and joints.
The second and third warm up sets are an approach to the weight of the first working set.
The interplay between the muscle and nerve is stimulated, meaning the athlete gets a feeling for the heavy weights without waisting strength and energy at the same time.
During the following exercises the warm up sets are completely omitted which means that they are only neccessary for the first exercise of the muscle to be trained.
Do not forget, however, that during every exercise or set you should try to squeeze out an additional 1 or 2 reps more than the previous session in order to increase training weights the following week.
The continuous tire-some struggle to increase reps and weight is the only way to build a massive body:
Always remember:
HEAVY WEIGHTS BUILD BIG MUSCLES.