10 weeks of Mass

[yesitsreallyjosh]

age: 24
BF: 14%
weight: 196
ectomorph


training: 2 years nonstop, on and off several years before that

goals: MASS (10 weeks of bulking, then 14 weeks of Cutting)

no injuries but:
little bit of a bum shoulder.
bad elbow (only prevents me from doing skullcrushers effectively, everything else is cool)


10 week deca/test e cycle
(deca 400 mg/week 8 weeks)
(test e 500 mg/week 10 weeks)

currently taking creatine/glutamine as well



the reason i am asking for training tips is because i want to absolutely maximize my growth potential for 10 weeks. i'm the kind of person that KNOWS i don't know it all but more importantly the internet is the most incredible information resource of all time. and as much as i have studied lifting for mass (i have a brother who helps me who is NASM/ACE certified), i want to get as many opinions as possible on how i should train.

my diet has been set up by the wonderful Nark and i am following it to the T. i told him how i plan on training too so he took that into account.

-4 days weights (20-30 min pwo cardio),
2 days of cardio (30-45 min),
1 day rest


my plan was:

mon:cardio (injection day)

tue-back/bis

wed-chest tris

thu-cardio (injection day)

fri-shoulders/abs/forearms (forearms a focal point my brother wants me to focus on)

sat-legs

sun-rest

abs are not a focal point as i don't want a crazy six pack when this is all over, just a defined lean stomach.


i'm looking at 4 exercises, 3 sets (6-10 reps) each for each body part.

i plan on using slow negatives on everything. i really think the whole 5-8 second negative thing is really good for mass from my personal experience right before i began this cycle. anybody have any thoughts on how i should train or split? any thoughts would be greatly appreciated. THANK YOU!

[seriousmass]

age: 24
BF: 14%
weight: 196
ectomorph
WHAT'S YOUR HEIGHT?


training: 2 years nonstop, on and off several years before that

goals: MASS (10 weeks of bulking, then 14 weeks of Cutting)

no injuries but:
little bit of a bum shoulder.
bad elbow (only prevents me from doing skullcrushers effectively, everything else is cool)
DECA WILL HELP TO LUBRICATE THE JOINTS, MAKE SURE YOU DON'T PUSH YOURSELF TOO HARD THOUGH WHILE ON THE DECA, AS IT WILL MASK PAIN SYMPTOMS, WHICH IN TURN COULD = INJURY PROGRESSION WHEN YOU'RE OFF CYCLE


10 week deca/test e cycle
(deca 400 mg/week 8 weeks) I'D INCREASE TO 500MG AND RUN IT FOR 10 WEEKS
(test e 500 mg/week 10 weeks)
RUN THE TEST FOR 12 WEEKS, YOU'LL SEE BETTER RESULTS

currently taking creatine/glutamine as well
HOW MUCH CREATINE ED? SHOULDN'T BE MUCH MORE THEN 6G ED, (I'D SAVE THE CREATINE FOR PCT, WHEN YOU START TO LOSE YOUR GAINS..) NEVERTHELESS, YOU CAN RUN IT THROUGHOUT THE WHOLE CYCLE IF YOU WANT.



the reason i am asking for training tips is because i want to absolutely maximize my growth potential for 10 weeks. i'm the kind of person that KNOWS i don't know it all but more importantly the internet is the most incredible information resource of all time. and as much as i have studied lifting for mass (i have a brother who helps me who is NASM/ACE certified), i want to get as many opinions as possible on how i should train.

my diet has been set up by the wonderful Nark and i am following it to the T. i told him how i plan on training too so he took that into account.

-4 days weights (20-30 min pwo cardio), DON'T RUN, YOU'RE BULKING, THEREFORE = COUNTERPRODUCTIVE.
2 days of cardio (30-45 min), SAME ADVICE AS ABOVE
1 day rest


my plan was:

mon:cardio (injection day)
WHY ARE YOU PLANNING ON DOING CARDIO DURING A BULKING CYCLE?

tue-back/bis

wed-chest tris
I'D CHANGE THIS DAY TO MONDAY, AND ELIMINATE THE MONDAY CARDIO, USE WEDNESDAY AS REST DAY

thu-cardio (injection day)
DON'T DO CARDIO, USE AS A REST DAY = "ALL YOU CAN EAT BUFFET DAY"

fri-shoulders/abs/forearms (forearms a focal point my brother wants me to focus on)
I'D ELIMINATE ABS, UNTIL YOU'RE IN CUTTING PHASE, BUT IT'S UP TO YOU. TO BUILD FOREARMS WORK ON BARBELL WRIST CURLS, ETC. CHANGE THIS DAY THURSDAY, AND MAKE FRIDAY YOUR REST DAY

sat-legs
I WOULD HOPE YOU'RE TRAINING CALVES AS WELL DURING LEG WORKOUT

sun-rest

abs are not a focal point as i don't want a crazy six pack when this is all over, just a defined lean stomach.
THIS GOAL SHOULDN'T BE INCORPORATED INTO YOUR BULKING, SAVE THE ABS FOR CUTTING PHASE, AND THEN WORK THEM OUT 4 TIMES A WEEK, 25 MINUTES.


i'm looking at 4 exercises, 3 sets (6-10 reps) each for each body part.
GOOD. DO NOT OVERTRAIN. THAT'S PLAN IS FINE THOUGH

i plan on using slow negatives on everything. i really think the whole 5-8 second negative thing is really good for mass from my personal experience right before i began this cycle. anybody have any thoughts on how i should train or split? any thoughts would be greatly appreciated. THANK YOU!

Advice is in red / bold.

I'd change a lot of things, as you can tell.

I hope you have your PCT ready. And an AI on hand incase of gyno.

otherwise, decent plan. good luck

[yesitsreallyjosh]

pct and ai taken care of.


the reasons i'm doing so much cardio (and don't worry, no running. just walking on incline. about 140 bpm the whole time) is because it was recommended by nark. pwo cardio every time to keep my BF as low as possible or drop it. he understands my long term goal from previous posts.

i'm not looking to try to get huge i'm trying to gain as much mass in the time i have alotted so i can begin the more important cutting phase. i'm trying to have a model type body, not even close to a bodybuilder one. i figure i can put on 20 lbs of muscle in this cycle (plus or minus a few pounds) over 10 weeks with a minimal change in body fat due to extremely strict dieting, rest and supplement intake (add the fact that i'm not even close to my full potential, nor have i ever done a real full cycle).

i plan on eliminating abs till cutting. thank you for all of your advice, SeriousMass!

[D7M]

I'm gonna disagree with seriousmass on this one. (though I understand from Seriousmass' log his reasons behind his advice)

josh, that light cardio will be fine, imo. keep that fat low for your future goals.

just do abs whenever you normally would.

why even bother with forearms?

[yesitsreallyjosh]

haha when you've got a 6'7" wingspan at 6'3" and their relatively underdeveloped compared to the rest of my arms and shoulders.

i know the more i push my back and bis the forearms will grow too, but my brother told me try to focus on them a little more since they are a little underdeveloped. i'm very lanky believe me. not skinny just lanky. reading Arnold's training methods, he said u can train forearms as much as u want but i obviously want to spread them as far from back and bi's as possible.

i suppose, other than unforeseen injury, it couldn't hurt no?

[GT2]

haha when you've got a 6'7" wingspan at 6'3" and their relatively underdeveloped compared to the rest of my arms and shoulders.

i know the more i push my back and bis the forearms will grow too, but my brother told me try to focus on them a little more since they are a little underdeveloped. i'm very lanky believe me. not skinny just lanky. reading Arnold's training methods, he said u can train forearms as much as u want but i obviously want to spread them as far from back and bi's as possible.

i suppose, other than unforeseen injury, it couldn't hurt no?

Arnold had insane genetics. He could train forearms everyday, or every second week, and they'd still be huge. NEVER listen to what the pro's do. Pro's are pro's because they've mastered how THEIR body responds to certain types of foods and training.

NEVER, EVER take ANYTHING as gospel when it comes to bodybuilding. EVERY PERSON'S BODY IS DIFFERENT. Find what works for you, WHATEVER that may be

[TheJuicer]

The only thing that I would change it using creatine for PCT. Everything else is good. I'd leave the test higher then deca for fear of deca dick. LOL.