PCT Workout Volume

i have always lifted the same way during pct, many even report gains during pct.

jb

Wow, double post!

Guijr, clean out your PM box. Thanks!

I like both methods you've outlined.

I, personally, used to drop my volume tremendously and it really hurt. I lost much size and strength. Now, I don't change my routine whatsoever.

Cals = Maintenance +10%?

Posted by: jboldman

i have always lifted the same way during pct, many even report gains during pct.

jb

Same here. I often would lose a little strength and size after PCT but continued to train pretty much the same.

Posted by: za001

Guijr, clean out your PM box. Thanks!

Done, sorry.

I dont know if you guys are familiar with PowermanDL of many message boards but this is his PCT protocol:

quote:

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The PCT Thread

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This isn't so much for discussion/input on the chemical side of PCT; that's pretty well established.

Run your SERM, be it clomid or my preference nolva, throw in some HCG to get the testicles running again, and if you feel the need toss in an anti-aromatase to kill any excess estrogen that might inhibit central GnRH release.

The thing that's always been up in the air to me is how to train during this period. Obviously you'll want a lowered volume of work, and in my experience you can't quite handle some of the super-high intensities of work that can be handled while on either. You've got a drop in overall workload and a slight, but not too great, drop in intensity. In a lot of ways, it resembles a tapering period after a block of heavy loading.

However, there are a few things that it seems to me should be emphasized:

1) Maximal strength
2) Protein synthesis/hypertrophy
3) Lowered workload/stress on the body
4) Restoration

Now, taking into account that maximal strength training should likely be operating at a reduced intensity, you can overlap these quite a bit.

My thoughts on the matter at this point fall somewhere between HST and 5x5, using a high frequency of work to 1) keep the "groove" of your core movements 2) keep protein synthesis elevated which is going to be key during the hormonal dropoff.

My only concerns about using 5x5 directly is the fact that it can put one hell of a strain on the body, which I'd just assume avoid. Pavel lays out some good ideas in his "Beyond Bodybuilding" book that could be useful in modifying it, though.

So here's the idea: the bodyparts and core lifts (in my case, squat and bench) get hit 3 times a week. The core lifts get hit moderately heavy, 85% or so for 1-2 sets of 5. The other work is a little lighter, 1-2 sets in the hypertrophy zone to help hang on to muscle.

What you get is a weekly breakdown similar to 5x5, where volume decreases and intensity increases across the three sessions, and you get some HST in that the load increases from session to session along with changes in the rep range.

Sample schedule:

Monday -
Bench - 2x5
Squat - 2x5
Bodypart Training - 1-2x8-10

Wednesday -
OH Press - 1x5
Deadlift - 1x5
Bodypart Training - 1-2x6-8

Friday -
Bench - 1x5
Squat - 1x5
Bodypart Training - 1-2x4-6

One thing I have found is that especially on the smaller lifts like bench and OHP, and esp. during PCT, is that you get a lot more out of them the more frequently you do them. So throwing in some ladders of those exercises on the down days wouldn't necessarily be out of the question, depending on individual recovery. Squats and pulling on the other hand should do just fine with the 2/1 sessions a week.

Going from past experience, this should work well to maintain the majority of size and strength developed while on a cycle, assuming that diet and restorative measures are used, along with proper post-cycle therapy.

I usually drop a few sets for each bodypart but a try to keep my weights the same and I never have a problem losing size.

IMO, the volume on that schedule outlined is just too low. The volume on that routine is similar to the routine I used to run where I would lose too much strength and muscle.