Newbie here. Wanting to start a cycle.

[B3astmde]

Using heavy weight does not necessarily mean muscle size. Lighter weight with higher rep range stimulates protein synthesis better. However if you use AAS you will be using more weight than normal BUT your rep range can still be 8-15 for example.



Say you bench 180 15 times and the guy next to you is doing 305 for 4-6..now say through better diet and recovery you are benching 200 for 8-15 and hes doing 350 for the 4-6 rep range

But obviously you dont start at 180 or 200...start at like 135..15 reps max..if its too easy start a little higher. Pyramid up.



It is possible for you to be twice his size.



So just because you are doing compound movements does not mean you need to slap on 5 plates and try to do it once. I believe 4 sets (5 if you feel awesome) with a rep range of 8-15 is money. Somtimes 20 is ok if you're just killin the set.



I used to lift 4-6 heavy weights and stopped growing a whole lot. I changed it up and been training that way for a year and now im 215 and just starting my first cycle. Ive been training for a lot longer than you though and im still always learning.


I really feel that you will be much more pleased if you wait and develop a sick base..to where ppl already think you juice..who cares if you put on a little fat and you cant see your abs that awesome all the time? Put some mass on, learn, if you still wish to use AAS then use..clean diet and some sprints once or twice a weak and bam you will clean all that up and look even better.

 

[gymjunkie09]

google madcows or bill stars 5x5 routine.........a routine like this will get your weight up quick with proper diet and increase your strength by leaps and bounds. At your age and size i'm willing to bet you could put on 20+ lbs in six months no problem

 

[B3astmde]

Yep thats a good routine, I can't say that I did that exact specific one but when I was just starting out I did the core compound lifts for about 6 months to a year and I did a 5x5 routine. It works as long as you keep up on the diet. Diet is key, supps can work but proper supp timing makes things even better.


Before I crossed over to the Dark side I did a stack that looked like this.

A50
Weight Gainer 2x a day
Multi Vitamin
Supp called green super food by amazing grass(5-9 servings of fruits and veggies in one scoop) take that in the AM but still eat some fruits and veggies throughout the day
Creatine
Protein mixed with some casein post workout for a few weeks then did a few weeks of no casein and just hydrowhey
Super Pump
Size on for intra


I think thats it and followed by a diet that looks something like this (granted i was 200lbs at the start)

Breakfast was 2 whole eggs on a bagel with cheese and ketchup
OJ or grape juice and mix my amazing grass supp in it
1 cup oatmeal
1 cup yogurt

I then took my digestive enzymes (NOW makes an excellent one) multi and fish oil


lunch was 1/2 lb pasta 1 chicken breast and a cup of veggies

snack was half serving of weight gainer 1/2 cup of yogurt handful of berries and 2 handfuls of almonds or walnuts



So basically you get the idea of how much I was eating, I trained hard slept a lot and i gained about 7-10 lbs.



I just wanted you to see that example because maybe it can help you see that you may be doing something a little different and you could perhaps try routine listed above and maybe make some diet and core supplement changes?

 

[gymjunkie09]

calculate your bmr and add 500 cals to that, 40/40/20 p/c/f ratio works for most. Im carb sensitive so i try to stick to 40/30/30 which will work well if you're looking to stay lean while bulking.............hit the diet and training forum and research research research and you will be impressed with the progress you can make naturally

 

[eddie2686]

That is one thing that kills me is the whole diet thing. It's hard being in the military and having two kids to make a decent diet. I'll research the products listed, I've never tried anything except one "cycle" if that's what you want to call it of SuperPump250. I'll do some research and possibly post up a workout log to keep track of progress.

 

[eddie2686]

So I should take A50, SuperPump 250 and SizeOn? All together?

 

[liffalot]

this is true, squats tax the entire body ,raises metabolism,increases adrealine,HGH,enhances better sleep so your body will produce more HGH,this is the secret to growth ,all the big boys do squats,Deads,power clens...etc!

This is also not to say that you have to do squats and deads to put on leg mass. Just do something for pity sake!

 

[Nelson Montana]

Training with heavy weights will build the bigger white muscle fibers -- but not everyone has a lot of them.

High reps build mitochondria which allows for more muscle growth, but the muscle must be saturated with blood. (Hence, the "pump.")

A combination of both is best but each individual will respond better to one style of the other.

 

[eddie2686]

Today I did squats, deadlifts, prone leg curls, leg presses and calf raises both standing and on the press machine. All were 3x 8,6,4