routine questions..more gains

[Sfla80]

I think i am stuck in a rut right now. I am 29 5-9 170 and about 11% bf. Been traing for maybe 3 years....only this last year has been hard though.

My routine...usally a 6 spilt because i will go twice on my day off from work.
so the days will never be the same....all body parts are getting 5-6 excersises 3-5 sets each.

Chest
Tris
Back
Bis
Shoulders
Legs (legs are usally on the day i go twice)

My off trainging days are thrus, and sunday.

So my questions are i do switch my routine and reps, but usally for the most part same excersises just in a different order. I just am not gainging alot of strength. Getting more cut and vascular though. I am eating maybe 3000 cal a day. 200 grams protein. I just started first cycle...test/deca. 2 weeks into it. I dont know if im not eating enough, trainging hard enough, or muscles are just to over loaded? I take glutamine every day for recovery.

Any new exercises or websites that have good info...i know its kinda hard to know everything i do and cant show me a new exercise. Any help is appriciated

[ranging1]

to many sets 5-6 exercises, lets say 3 sets each thats over 15 sets a bodypart? way to much
chest 6-8 sets
back 7-10 sets (not including traps)
biceps 3-6 sets
triceps 4-6 sets
legs not to sure, coz i do 8 sets total for hamstrings, glutes, quads together, everyone different so maybe someone else can help u their since i have great legs genetics
calves do 3 sets, 12-15 rep range
traps 2-3 sets, 12-15 reps range

also DONT put ur triceps day AFTER ur chest day, and DONT put ur biceps after ur back day

just becuase ur on gear doesnt mean u cant overtrain, ever thought that gears ability to make u grow is because it allows u to train harder and lift heavier each set, NOT its recovery abilities (these are part of it of course though)

those number arent perfect but they do work

[ranging1]

heres a couple example workout

chest: 3 set dumbell press
2 set decline press
2 sets incline press

back : 3 sets fixed pull down
1-2 sets pull ups
3 set dumbell rows
2 set lateral rows

triceps 3 set close grip bench press
2 sets skull crushers

biceps 3 sets barbell rows
2 sets hammer curls

traps (do them on ur back day): 2 sets barbell shrugs (12-15 reps range)

legs : 3-4 set squats
2 set leg press
3 sets stiff leg deadlift
1-2 sets: lying or seated leg curls

calves (on leg day) 3 sets of calve raises using 45 degree leg press machine, 12-15 rep range

shoulders: 2-3 sets barbell shoulder press press
1 set dumbell press
2 sets upright rows
1-2 sets machine lateral raises
(no need for rear delt, its done on back day)

thats and example

[Sfla80]

just curious, why would you do traps on back?.....i always thought it should be done on shoulders?? Then again my knowlegde isnt there so i am just wondering. And i have always done that many sets, not only because of what im taking....i guess i never thought of over traing.....maybe i should just combine arms and do like 6-7 sets total between the two muscles?

[ranging1]

u dont have to do traps on back day, u can do them on shoulders

some people do them on back day becuase they do deadlifts, which stimulate ur traps

some people do it on their shoulders day coz ur middle shoulders usually requires the trapizious muscle as a assistant muscle
its entirely up to u

i know uve always done that many sets BUT i bet it worked for u initially and then it stopped working

think about it this way, if it really took 20sets for every muscle group to stimulate growth in the human body, how the hell would we ever gain muscle without weights?

make sense? it doesnt take 20 sets to stimulate growth, if it really took that much then how the hell would man ever gain muscle without a bench press

concreters, brick layers, farmers etc all have descent builds and strength and they dont do 20 sets on every body part, all they do is lift bricks and concrete

see where im coming from, the human body doesnt require that many sets

also training twice a day is just stupid, ur not a pro bodybuilder on 10 grams of anabolics so DONT do it

change ur routine, and lower the sets to what ive reccomended

also raise ur calories by about 300-500, protein should hit 250grams

post ur new split and workout with my reccomendations, and ill help u out further

[ranging1]

also whats ur cycle? and how far through are u?

im running my first cycle atm, 500mg test ethanthate 6 weeks in

start 86kg
now 95kg,, 12% bf, 5'11
im sitting on about 4200calories daily

hope that gives u an indicator

the workout i gave u is almost identical to the one im running atm

[Sfla80]

ok, my cycle is on its 4th week, but i jumped into it without the propper knowledge. I have euro test 400mg and deca 350mg. I know i should have only taken the test on my first cycle but too late really have already pushed about 3cc in. I am now spliting 2 times a week. Same injection has 1/2 cc of each in it. Trying to do it every 72 hours. Very hard though, i am getting alot of pain from it.

New workout....still doing one body part except for that im putting arms together.

Tuesday i did chest. Flat bench 2 warm up sets with 55 and 60 db. second set 75 db, third set 80 db, fourth set 85. Getting 6-10 reps. Next three sets of incline db. 75,80,85...reps 6-8. Decline hammer strentgh machine or wide chest. I did two sets. Then i did three sets of flys. Still 10 sets....still too much?

And tuesday i did go two times....but the second time only did 25 mins cardio and little abs. Is that ok to do?

Im addictted to the gym now, i know i shouldnt and i wont....but if i could i would go 7 times a week. lol

[Sfla80]

Raining1...totally understand what you are saying. I am willing to learn anything new to help me grow. My body is changeing in shape and size but the strength isnt going up as fast and this is probablly why.....over training.

Im finally gaining strength but i think its the gear....i shouldnt say think...i know lol. Has to be....i am trainning harder now but still.

[ranging1]

ok alright think of it this way

its better to undertrain the to overtrain (yes u can still overtrain on gear)

the sets i suggested per bodypart stimulate and will breakdown ur muscle enough for them to grow
lets say u do 8 sets on chest
or u can do 15 sets
if u do 8 sets and fully recover ur next workout u will be stronger, and acheive better lifts and hence get stonger= bigger
now lewts say u do 15 sets
if ur body only recovers say 90% then ur next workout will not be as good, and ull do another 15 sets, which u might onyl recover anoth 85% of
in 2 weeks that means ur muscles would be 25% overtrained and surely u wont be gaining strength, if anything ull prob be stuck where u were 2 weeks ago, which by looks of it YOU ARE

now even if ur body could train with say 12 sets and recover, u DONT KNOW THAT, no one knows the exact formula to calculate this, and if some has an idea i dont think u want to do a kind of formula like this that needs to be continuosly adjusted for ur body weight size and strength

if u talk 2 'eattrainrest' he has some pretty good info on how many sets per bodypart, some i disagree with but others i think are spot on,

neways hers a good split for u

monday: legs
tuesday:chest
wednesday:back
thursday:shoulders, triceps, traps
friday: biceps, calves

u dont have to follow those days, but that split should follow this sequence since itll prevent overtraining (hopefully and most likely)

as for workouts hers a good example

legs: 3 sets squats
2-3 sets leg press,
2 sets of seated or lying leg curl (12-15 rep range)

chest: 3 sets dumbell press
2 sets dips with added weight
2 sets decline press

back: 3 sets stiff leg deadlifts
2 sets pull ups
2 sets lat pull down
3 sets dumbell rows
2 sets lateral rows

shoulders, tricpes, traps
3-4 sets of any front deltoid exercise, eg barbell shoulder press, dumbell shoulders press, behind the neck press etc (pick one u havent been doing)
3 sets upright rows (wide grip)
3 sets close grip bench press (aslong as ur chest doesnt hurt)
2 sets lying tricep extension
2-3 barbell shrugs (12-15 rep range)

biceps calves
3-4 sets standing straight barbell curl
2 sets reverse grip curl
3 sets calve raises using 45 degree leg press machine (12-15 rep range)

this is VERY similar to my current workout and is giving me great results

now where u see 12 to 15 rep range STAY IN THAT RANGE FOR THAT EXERCISE, every muscle is different BUT traps, calves, quads respond well to high rep ranges, their are studies to prove this, and i train in these ranges and prob best part of my body are my traps, quads and calves without a doubt

also DONT DO CARDIO, you can do it if u want BUT if ur already fairly fit u dont neeed it, cardio burns calories and testerome in the liver is utalised, so it unproductive and can lower ur results if ur bulking
u want everything ur eating ot go to muscle growth

dont worrry about getting fat, im only on testerome and eating over 4000 calories a day and im not gettting fat, i might even be dropping bodyfat, ud be amazed at what steroids and training can do to ur metabalsim and nutrient utalisation

ALSO take the off days, on the weekend, i know u feel like u can train everyday, but thats ur muscles, UR CNS SYSTEM is actually what is the most easily overtrained , and steroids cant improve the recovery of this no matter what, u overtrain this and ur lifts WILL NOT GO UP

now u dont have to take the weekend off, u can choose 2 other days instead where ever u like if u feel itll suite u best

ive given u the weekend off becuase ur arms are the last things u train, like every guy u want BIG arms and shoulders, by training them hard and giving them 2 rest days following them u will allow them to recover to their best and allow for the MOST growth to occour, ur arms are also given atleast 3 days free off any indirect stiimulation, allowing even better chance to grow

even if ur muscles feel good DONT GO TRAIN THEM AGAIN, u will be hindering ur progress possibly

its better to allow exrta recovery time then not enough recovery time

even if ur muscle does recover a day earlier then when itll be trained WHO CARES, if it doesnt recover early then uve overtrained it, overtraining a body part can also hinder the progress of the rest of ur body
eg. it u overtrain ur tricpe then u cant train ur shoulders or chest to their full potention since ur triceps will be fatigued and not allow u to bench press to ur full potential

the same applies for ur biceps, or ur chest, if the chest is overtrained this can hinder ur tricep growth since close grip bench press for triceps wont be at its full potential

unsderstand what im saying? even if steroids improve recovery, they also improve training, steroids will allow u to train harder anyways meaning u will grow, why go and train to oftern an lower the effect of the steroid

steroid help in 2 ways
a. allow u to train harder: the harder u train, the more muscle growth u stimulate, the stonger and bigger u get
b. they allow u to recover faster HOWEVER if theyve already allowed u to train harder then u already need extra recovery, so why would u train more often and risk overtraining

[ranging1]

ur diet is also important

initally u will gain weight and strength like crazy for about the first 4-5 weeks, this is due to alot of water weight (i know u think its muscle but sorry to say most of it is water, no matter how much u think its muscle its mostly water) ur strength gainsd are due to the increase in hormone levels, once ur hormone levels are reached their peak (4-5 weeks) the the dramatic gains will stop and then u will begin to gain slowly nice clean muscle weight progressivaly

now every week u gain say 1kg, u should increase ur calories by 200, this is a ruff estimate, some say its to little or to much, personally i think its just right, if it to little then the following week ull end up increasing by another 200 anyways, if it to much well how much can possibly go to fat? 200 calories isnt even 20grams of fat, so is say 10 or 20 calories is to much, then ull gain what? .01 grams fat? WOW OMG, who cares ull gain 180 calories of muscle, so end of the day ur still getting bigger and leaner since ur muscle to fat ratio is getting bigger

track ur diet, every week if u gain weight then u need to increase ur calories for 2 reasons
a. to support the new muscle development
b. to allow more muscle development

ur running alot of gear for first cycle, so DONT WORRY ABOU GETTING FAT, u wont, and if u do gain some fat it be SO FUKIN MINIMAL

i perosnally dont see how u will gain much fat considering i think im dropping fat, and im on half the gear u are

any more questions?

Private message me if u ahve more, so i can anser them faster, i dont check forums that quickly

[Sfla80]

i totally understand what you are saying, i think i have been overtraining for the last 4-5 months lol. But nothing i can do about it now.

One problem i see with the trainign routine for me is my days off would probablly be thursday and sunday. Just because i work 12-14 hrs those days. So how would the split go then?

The other thing with my diet its hard for me to eat that much. For two reason, one is my appitite. Which i know i have to train my body to eat and i have been....probablly eating close to 1000 more calories now then i used to. Second reason though is money....its gets expensive to eat that much all the time. Just got divorced and paying rent and mortgage so having to spend wisely right now you know? I am a chef and i can eat alot at work but it kills my "work budget". But i guess thats something ill just figure out in the long run.

How do i message you or anyone for that matter?

Would you be willing to critque me? MEaning my size and shape? and what i need to focus more on? My workout partner wont do it.

[ranging1]

thats fine
monday: legs
tuesday:chest
wednesday:back
thursday:rest
friday: shoulders, triceps, traps
saturday: biceps, calves
sunday:rest

hows that?


to send me a private message, from my post, LEFT CLICK ON MY NAME 'ranging1'
a little box should come out and one of the options will be 'send private message'

as for diet dont worry i understand, im curretly still at university with part time job so food is really expensive for me to

heres few tips, these foods i use since i SERIOUSLY STRUGGLE to eat 4200-4500 calories daily

long life skim milk is cheap, itll have protein and carbs in it
eggs are fairly cheap, good protein source
carbs: rice is king, its calorie dense, full of carbs, easy to eat
fruit juice: great hi gi carb for breakfast, after ur workouts and is carb dense
beans, eg kidnet beans, chcik peas etc (canned beans) are cheap, protein and carbs

the best protein is obviously chicken breast, tuna, lean red meat, salmon, eggs but if some of those are expensive then just have them once or twice a week as a treat

i always find that if i go to a butcher i can buy cheap chciken breasts, buy in bulk, freeze, and every night just chuck it in the oven and ive got it ready for the next day

personally i find, skim milk, juice, rice, beans and eggs my favourite coz der cheap and calorie dense, helps making me eat more easily

im happy to help u out with ur development, i dont critique, everyone has different genetics and not everyone can look a million bucks even with 5-6 steroid cycles, but im happy to reccomend

[Sfla80]

cool ill figure out when your online and message you

[ranging1]

lol aight, just priavte message me since its easier, since dont know when ill be online lol, since im from australia

[t-gunz]

WOOOO Australia!!!

lol

[ranging1]

WOOOO Australia!!!

lol

lol i know wooooooo

i sent u pricavte message good80

i should appear in top right hand corner
where its says
welcome good80
private message 1