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21-08-2004, 03:10 AM
| #2 (permalink) |
| UK-Muscle Moderator  Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 23,704
    | Need to up the cals alot on that cycle you are going on. I know guys that dont eat and they dont get much success. Diet is huge. But other than that basic compound exercises will work nicely here. Bench, deadlifts, squats, dips, military press, bent over rows. I noticed my shoulders exploded on gear and I was not really working them. I have heard this is because of the shoulders having alot of receptors in them, chest too. Might want to lower the rep range some but maybe keep it between 8-12 in the beginning, tapering down as the cycle progresses and the strength is comming alive.
__________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. |
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21-08-2004, 08:59 AM
| #4 (permalink) |
| Guest
Posts: n/a
| military press is a strict (no leg drive) overhead press with a barbell. a great routine for AAS use would be this: (very close to my own current routine) 1. Squat, wide stance, to paralell, up to a triple (at least 8 sets) + 2-3 singles on top Olympic Squat, narrow stance, ass to grass with 70% whatever you triple, 3x5 GoodMornings, wide stance again, get a good stretch in the hams, 3x5 Calves raise or Farmers Walk, 3x5 Core and grip 2. Overhead Press, either up to a triple, or 3x5 Dip/Bench press, 3x5 Chin/Row, 3x5 Cuban Rotations 1-3 Assistance exercises, like curls or CGbench, or pushdowns, 2x6 on each 3. (every other week rotate this deadlift day for another Day 1.) Deadlift, 3x3 + a few heavy singles on top Rack pulls, 3x3 using the heavist single you pull for deadlift, pull from knee height Pullthroughs, 3x5 Snatch grip Shrug and Calves Rasie superset, 3x5 Core and Grip 4. Overhead Press, either up to a triple, or 3x5 Dip/Bench press, 3x5 Chin/Row, 3x5 Cuban Rotations 1-3 Assistance exercises, like curls or CGbench, or pushdowns, 2x6 on each that will fry the **** out of you and pack mass on like no-ones business. it is the routine i am following ATM. do not be tempted to do silly things like add in extra exercises/reps etc. give it 6 weeks and a natural would be 6lbs heavier, what it'll do on AAS god only knows. though i will say this: if you cannot construct your own routine, you shouldn't be using AAS imo. |
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22-08-2004, 01:02 AM
| #8 (permalink) | |
| UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 23,704
| Quote:
You have to eat if you want to gain bro. Not garbage but food. Not shakes and bars and such but whole foods. This is where good health comes from. Post your diet and lets have a look at it for some refinement.
__________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. | |
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22-08-2004, 11:53 AM
| #10 (permalink) |
| Part of the UK-M furniture... gathering dust in the corner :)  Join Date: Apr 2003 Location: Northern Ireland
Posts: 3,807
| I don't really like it mate, but it's a lot different from mine and that's probably why. I do (well I would if I wasn't out with an injury) when natural: WU - Warm Up F - Failure Day 1 - Back, traps and biceps. Lat pulldown 2 x WU, 1 x 10 1 x F Deadlift 2 x 6 Dumbell Row 2 x F Seated Dumbell shrugs 2 x 8-10 Standing Barbell shrugs 1 x F Barbell Curls 2 x F Seated Dumbell Curls 2 x 8-10 Concentration Curls 1 x F Day 2 - Legs and Shoulders Squats 2 x WU, 2 x 8 - 10 Leg press and Leg extensions super sets 2 x F Stiff leg deadlifts 2 x 8-10 Leg machine curls 1 x 8-10, 1 x F standing calf raises 3 x 12 - 15 Seated Dumbell presses 1 x 8-10, 1 x F Side raises 2 x 8-10 Day 3 - Chest and triceps Decline Barbell Bench 2 x WU, 1 x 8-10, 1 x F Incline Dumbell Bench 2 x F Dumbell Flyes 2 x 8-10 Cable X-overs 1 x F Triceps extension 2 x F Tricep Pushdowns 3 x 8-10 Sort of Ernie Taylor style in training not HIT but close to it. When on a cycle I train like this: Workout 1 Leg Press - 3 x 15 superset with Leg Ext Leg Extension - 3 x 10 Decline Bench Press - 5 x 5* lat Pulldowns - 5 x 5* Dips - 5 x 10* * Dumbbell Curls - 5 x 10* * * Do two progressively heavier warm-up sets followed by three work sets. It should be really tough to do five reps on all three sets. Once you can get five reps on all three sets, add 10 to 20 pounds and start over the next time you use this workout. * * Do two progressively heavier warm-up sets of 10 reps followed by three work sets, using enough weight to make it hard to perform three sets of 10. Workout 2 Deadlifts - 5 x 5* Military Presses - 5 x 5* Barbell Curls - 5 x 5 C-G Bench Press - 5 x 5 Calf raises 3 x 15 Shrugs 3x 12 * Do two progressively heavier warm-up sets followed by three work sets with your top weight for five reps. Workout 3 Single leg press - 5 x 2* Bench Press - 5 x 2* Hammer Curls - 5 x 2* Incline Bench - 5 x 5* * Machine Leg curls or SLDL - 3 x 10 * Do several progressively heavier warm-up sets of two reps until you reach the absolute maximum weight you can handle for two all-out reps. Do your final set at 90 percent of your one-rep max. If you are new to low-rep training, you may need to take it easy the first few times and use a weight that's 75 to 80 percent of your one-rep max. After that don't hold back. ** Do two progressively heavier warm-up sets followed by three work sets. It should be really tough to do five reps on all three sets. Once you can get five reps on all three sets, add 10 to 20 pounds and start over the next time you use this workout.
__________________ -- Biker To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. | To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. | To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by Biker; 23-08-2004 at 10:59 AM. |
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22-08-2004, 12:03 PM
| #11 (permalink) |
| Part of the UK-M furniture... gathering dust in the corner :) Join Date: Apr 2003 Location: Northern Ireland
Posts: 3,807
| BTW Anth you should try a few different workouts and find what works best for you as we're all different and what works really well for one may not work that well for someone else, tbh in an ideal world you should try a few different workouts before your start your cycle and once you've decided what works for you then proceed.
__________________ -- Biker To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. | To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. | To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. |
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22-08-2004, 04:45 PM
| #13 (permalink) |
| Gym Addict  Join Date: Apr 2004 Location: uk
Posts: 154
| I agree with Biker it takes a while to get the right workout that suites you and one you see gains from what's good for one might not work as well for others. I would stay off gear untill you have your routine worked out to get the most out of your gear just play about with your workout till you get it right or you are happy with it. What I did was to keep a record of weight used and reps and moved on from there. A lot of people go to technical there is no need just keep it simple and remember form,diet,rest these are just as important as the actual workout. Keep us posted on your gains dude....
__________________ "One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life." ---------------------------------- |
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