Newbie Here Needs Help

[mquinsaat]

Thanks for all the replies...

I was already trying to gain some weight ever since.. I was 140lbs at
5'11 , i was really skinny, then satrted working out about 2years ago, then jumped to 185 after a year, using protein , glutamine , and pro hormones. Two years later , I still weigh (ave) 185 lbs. So that made me consider AS.

 

[mlong23]

i think that a dboll only cykle at low doses is a good first time cykle..

6-8weeks 10mg dboll ED (at morning)
You wont need to worry about gyno, or post cykle therapy..
And it should be easy to keep the gains after the cykle.

Do you know how to spell?

 

[sweed]

One thing before you go into AS... do you change your workouts freaquently? or do u do the same exercises almost every week... if u do the same thing then your muscles are used to the exercise... change things around , do drop sets.. partials every once in a while... supersets are great....
What does your diet consist of??

Alot of other things can lead to plateau's... just wanna suggest other things before you go right for the AS

 

[mquinsaat]

1) flat bench - 4*8
2) one arm rows - 4*8
4) lying extensions(skull crushers) / one arm dumbell extensions - 3*6
4) one arm side lateral raises- triple drop set ( 8 reps at each weight) after warm up .
Day 2:
1) preacher curls/ incline curls- 4*10
2) wrist curls-3*20 (heavy weight)
3) leg curls-4*8
5) standing calf raise-3*12

Day 3 , Threadmill

Day 4:
1) incline bench press-4*8
2) close grip(hammer grip ) chin ups-4*6
3) close grip bench press-3*8
4) one arm cable side laterals(cable)-3*8
Day 5:
1) dumbell curls-4*10
2) leg press-5*15
3) glute ham raises - 4*10
4) seated calf raises - 4*12-15
Day 6 and 7 : off


Are these okay?
Sometimes I switch them around, but basicall this have been my routine.
My diet consists of :
Diet : Morning : 4 eggs , Protein Shake ( about 40 g of Protien)
2 cookies (oatmeal raisins) , liver tabs

Mid morning Snack 4 cookies (oatmeal raisins) , protein bar.
Lunch , Rice, Beef and/or Chicken , 3 cookies
Mid day snack : protein bar
Dinner: rice, Beef/Chicken , 4 boiled eggs with veggies
Snack : Proetein shake , 4 cookies

Pre work out: Pro hormones , creatine tabs
Post workout : creatine tabs, protein shake

Is there something wrong or should I increase my food inatke further?
Thanks

 

[sweed]

you do not have a shoulder or back routine... think about doin the basic chest.. bench (flat or incline) , dumbs, and flies (free or machine) back - DEADLIFTS! learn theses!! and good form.. lat pulldown, seated rows.. barbell rows... one handed rows... SHoulders.. so much u can do for shoulders! seated barbell/smith, seated dumbs.. i saw your lateral raises, those are fun for th burn! find good exercises for your rear delts! you use your front delts a lot like in chest movements...
Your diet looks alright.. add a few more meals and about another 200 grams of protein. I dont kno about the cookies haha

Hope i helped out

-Sweed

 

[Deleted member 33117]

One thing before you go into AS... do you change your workouts freaquently? or do u do the same exercises almost every week... if u do the same thing then your muscles are used to the exercise... change things around , do drop sets.. partials every once in a while... supersets are great....
What does your diet consist of??

Alot of other things can lead to plateau's... just wanna suggest other things before you go right for the AS

Changing your routine as yoru body adapts is manditory. However, exercise selection is not the factor that should be changed the most frequintly. Your body adapts to rep ranges, and training volume far faster than any other variables. If one changes these factors, they can use the same lifts indefinately and make optimal gains. Changing lifts does help with aleviating boardom, and perhaps overuse injuries, so it can be beneficial from time to time.

 

[sweed]

Changing your routine as yoru body adapts is manditory. However, exercise selection is not the factor that should be changed the most frequintly. Your body adapts to rep ranges, and training volume far faster than any other variables. If one changes these factors, they can use the same lifts indefinately and make optimal gains. Changing lifts does help with aleviating boardom, and perhaps overuse injuries, so it can be beneficial from time to time.

very well said!!