a little help please

[zooker]

I need a little help getting started...I talked to a friend of mine that used to compete and he gave me a simple plan to get started...he started me out with test enen and anavar...40 anavar a day and 500 test a week...he has me working out 6 days a week with working each major body part 1 time a week...I'm looking to cut some fat and build a little bulk...diet and exercise is hard work and it is a little expensive also...I want to make sure that the plan he laid out for me for the first 10 weeks is good to get to my goal...can anyone add anything else....also I read some places on here to work your major body parts 1 time a week and some say 2 times a week..which is better...and he also has me doing 5 exercises a body part 4 sets 5-6 reps is that ok...thanks for your help

[malibu350]

I need a little help getting started...I talked to a friend of mine that used to compete and he gave me a simple plan to get started...he started me out with test enen and anavar...40 anavar a day and 500 test a week...he has me working out 6 days a week with working each major body part 1 time a week...I'm looking to cut some fat and build a little bulk...diet and exercise is hard work and it is a little expensive also...I want to make sure that the plan he laid out for me for the first 10 weeks is good to get to my goal...can anyone add anything else....also I read some places on here to work your major body parts 1 time a week and some say 2 times a week..which is better...and he also has me doing 5 exercises a body part 4 sets 5-6 reps is that ok...thanks for your help

okay....first off how long have you been working out??? if you are not used to working out six days straight i wouldn't recommend it...i know a lot of the pros do and used to do that....but they had also been lifting a long time...and taking enormous amounts of gear...

I would start with a 3 on 1 off...or 2 on 1 off....if you are looking to cut some fat I would say do chest/tri's back bi's, shoulder traps, and legs...repeating as necessary..

so for 2 on 1 off do chest/tri's then back bi's then off day...then do shoulders and legs..then another off day...and start over...doing this you'll wind up working out everybody part every 6-7 days..which is good...after a couple of months I would then maybe try 3 on 1 off....

as for reps....those are more like powerlifting reps...you need to pump up your muscles to make them grow...do at least 10-12 reps...and even up to 15 whenever possible...

for the supps...If it's your first cycle stick to test E 250mg every 3-4 days...see how that effects you...if you can throw in some a-dex every other day...

also make sure you are hitting the cardio....

[zooker]

thank you very much......1 ques....what does the a- dex do

[malibu350]

thank you very much......1 ques....what does the a- dex do


arimidex is an anti estrogen go to the steroid profiles and you should find it on there.

[bod1ggity]

malibu's dead on, good luck bro

[dsgrey]

I would tend to agree with some advice and disagree with some others. Since most of the power lifters I know are huge motherfuckers and most of the huge motherfuckers I know lift heavy weights, I would tend to favor working with loads that are the most challenging in order to build mass and strength. Fuck the 10-15 rep bullshit. Why do 10-15 reps when I can get there in 5 or 4 or 3 or 2 or even 1. Every rep you do until the last one; the one that takes all you’ve got and you still fail, are just warm-ups. Why waste precious muscle chemicals; phos-creatine, burning it up on reps that aren’t doing much damage? You want big muscles you gotta work with big loads.
There are a ton of different ways to attack a workout. First thing to know is what your goals are. Start with longest term goals and then work your way back to today building a path of short term goals that will get you there. Don't forget you gotta know where you are before you can begin your journey to a destination. Success in fitness is not how you look today or tomorrow or six months from now. It's not how much you can lift. Success in fitness is long term committment and discipline. Quick and easy is how you bake brownies, not how you build a strong body to last a lifetime.
here's an example:
Right now I weigh 235 and am carrying about 12% bf. Now my long term goal is to weigh what I weigh now but at half that bf. So I know I need to gain 15# of muscle and drop 15# of fat. So I set out my workout focused on large muscle group exercises like bench, pulls, squats, mil presses, and bent rows, because in order to build the most mass I have to attack the most mass. By doing these exercises I am affecting the largest amount of muscle fibers and therefore doing the most damage, which leads to repair which is how muscle grows. I use heavy weights in the range of 5 or fewer reps failure. If I can do 6 reps then I need to add weight. I do these exercises in the most challenging ways that require support muscles to work for stabilization, which makes my back and abs strong, building core strength foundation. I do not focus on isolation type exercises- waste of time and precious energy at this point. keep my heart rate low throughout my workout to minimize oxygen use by the muscles to get at the anaerobic power. This also means that in order to keep my workouts within an hour time frame I need to narrow the scope of my workout to focus on 2 or maybe 1 body part. personally I like to do opposing muscle groups. so I'll do chest and back. I'll start with chest exercise, then rest for heart rate, then back, which gives my chest all the more time to rest, then rest for heart, then chest.
day 1- chest/back
day 2- legs
day 3- delts
day 4 rest
This can be cut down to a 2 day workout which will give you more time for rest if you find you need more recovery time to get in 2 workouts for each legs and upper body.
Day 1- chest/back/delts
Day 2- legs
Abs and lower back should always be utilized to control breathing and form so they will develop as needed to meet the demands of your workout- you can chisel them out later and that will depend mostly on your diet/eating habits and the calories/fat you burn from your body as a whole. I work until I can't get a single rep more. Listen to your body about rest. If a part is still tired let it rest another day. Your body will adapt to meet the demands you place upon it but it takes time. This concept is volume training. For example if you select a single weight for benching say 225 and just lift that weight until you can’t lift anymore and then come back and do it again and again, very quickly your body builds up a tolerance for that weight. You may start out only being able to lift it 5 times a set but a month later if you did as many reps in as many sets as you could every time you worked this exercise and weight you would be able to lift it allot more reps and sets. This is a good concept to go with. Find a weight with a particular exercise that you can lift any number of times fewer than 5 in a set and set a goal of number of max reps with that weight say 15-20 and just use that weight every time you do that exercise. In the beginning as you work with this load you will get allot of strength and mass gains. As you progress to higher reps you will add definition and tone to that newly acquired mass. Taken to the extreme you could begin with your 1 rep max on any given exercise and work from there, I promise you will see fantastic results doing that.
So a natural progression from one workout phase of mass building to a phase of endurance training and then into a phase of toning can be achieved by working with the same load over and over again. This is the best long term program to build quality mass. It is popular and addictive to constantly be pushing oneself by adding weight and we’re in a hurry to build mega mass and then cut it up. The problem with this approach is that most athletes will sacrifice their strength gains by dropping weight to shift gears from a mass phase to go right into a cutting phase. In the process they tend to lose allot of the strength gains they’ve made as well as the volume of heavy workloads their body can tolerate. It’s like stepping back to the start line. Sure you are bigger and stronger then the last go around but not so much as you could be if you had made a gradual natural transition. With the gradual transition you keep you strength gains and now that the 225 that you started with a while back when you could only do 5 reps is now your high rep weight and all you need to do to start the process over is to up the weight to the next 5 rep max and begin from there. Transitioning gradually is less of a shock to your body(less stress. stress equals fat storage) and you won’t need to make any major juggling act changes to your diet as you have maintained a steady flow all along.
Now I should like to say that I don’t care too much for curls and triceps exercises. Why?! Your arms will not outgrow your shoulders just like your shoulders won’t outgrow your chest and back. Your triceps get plenty of work in all your pressing exercises and your biceps get all they need in your pull exercises. Shoulders however need additional stimulation due to their range of motion and that is why I like to dedicate an entire workout to them. But if you insist on working biceps and triceps muscles by isolation I have a couple of recommendations. Olympic barbell curls; curl the bar up to your chin so that your elbows move forward and up, because the long head of the bicep attaches in the anterior deltoid region and if you don’t you’re not properly attacking this muscle group and will see less than fantastic result. Be sure to lock up your midsection, using your abs and back to keep your posture tall and strong, do not move your hips forward or lean back or you will screw up your back right in the middle where you rib cage attaches and you will be in pain and possible long term suffering. Dips are the king of triceps exercises in my book. If you add a weight belt I highly recommend that you do not lower any further than your arms being bent at a 90 degree angle or you risk developing tennis elbow quite rapidly, which anyone who has suffered from will tell you; you’ll be sidelined for at least a month waiting for it to go away. With the barbell curls if you begin to develop tendonitis in your forearms ( you’ll know because the excruciating pain will hit you as you open your hands to release the bar) cut back to doing this exercise once every 2-3 weeks; you’ll find out that it develops incredible forearms very quickly and tendons can only stretch so much so fast.

Transition from mass phase into stamina phase and then to cutting is mostly about changing rest patterns. When I am in stamina I’m still trying to keep my heart rate relatively low so I am resting at least 2 minutes between exercises. In cutting phase however I’m all about keeping my heart rate up and getting a cardio pump out of my workouts to burn that much more fat, and because running bores me. I assure you however that if you can go from one exercise to another with no rest for 45 minutes or more you can run 5 miles easy. It’s in this phase that I will sometimes change up my routines and shift to a total body x 3 a week mode. I do not drop weight and I push my reps and sets to failure. This way I get the max cardio fat burn for my workout and the max repair fat burn for the next 2 days and I’m back in the gym to do it again. This way my body is constantly burning fat.Take every 3rd or 4th week off to let your body fully recover and you'll find yourself much stronger when you return. Put in your hour and get out of the gym, unless you happen to be on AS.
Nutrition: always eat after your workout. Your body thinks that you were just in a fight with a bear for some food and if you don’t eat it thinks you lost and is afraid you may not get another meal for a while so it stops burning fat and starts burning protein. When you eat after your workout your body thinks you beat that old bear and is confident that another meal is imminent, so it’s alright to burn up this fat and spare that protein for building muscles so you can whip the bear again. Stay away from fried foods. Make sure that you’re getting plenty of carbs to support your energy needs and plenty of protein to build those muscles as well as calcium and magnesium which are utilized by your muscles to do their work. The best sources of good protein are in meats, preferably red meats, the darker the better. Of course these are also a good source of fats, but eating fat doesn’t make you fat. Your body stores excess carbs as an emergency energy reserve. Most of the fats you consume in meats are actually good for you as they are utilized in hormone production and reparative processes. Less heat in cooking is better so eat that juicy steak cooked at no more than medium, otherwise you destroy the proteins and turn your steak into a lump of cancer causing carbon. Use extra virgin olive oil in every thing you eat, it’ll help keep your HDL cholesterol high which will keep your LDL cholesterol low which is the bad kind that hardens up in your arteries. Pig out on dairy products. I drink a gallon of whole milk every day, that’s 2200 calories and a whopping 128 grams of protein, as well as plenty of carbs for energy and calcium for muscle power, hell if you weigh 200# or less that’s like half your diet right there. Drink a quart for breakfast, one for lunch, one with dinner and one before bedtime (don’t forget to brush and rinse before you go to sleep or you’ll develop thrush- throat infection). Take a multi-vitamin supplement. Best if you get one without iron or else your blood may get too thick to circulate as you’ll be getting plenty of iron in the meats you eat. Use a pulverizer for all your pill supplements (do not crush time released supplements or meds), you can get one at your local pharmacy for $5. Take your cheap ass generic Wal-Mart brand multivitamin for men w/o iron once with breakfast and once with dinner. Eat your green veggies. Their anti oxidant properties will go a long way in keeping your system in top shape (spinach is rich in iron). Eat them raw or steamed, do not boil them or sauté them as this destroys their nutrient values. If you’re trying to pack on mass eat a big meal before you go to bed. If you’re trying to cut up don’t eat anything within 2 hours of bedtime. Breakfast is the most important meal of the day. Lunch should be your biggest meal. Dinner should be moderate in cutting cycles. You should get a snack every 2-3 hours so that you are never really hungry. The best snack is dry roasted peanuts. The carbs in dry roasted peanuts last a long time and burn slow, this way your blood sugar levels remain steady which means less fat storage. Trade your caffeinated beverage for water, preferably filtered and better if added minerals. Cut way back on the soda pop- lots of sodium to cause bloating and drive blood pressure up. Fuck wasting your hard earned dollars on expensive shake powder that come with 5 servings a can and cost $50. You can get all you need at the grocery store. Chicken breast is great. You can season it a million different ways, it goes with anything and it’s a great low fat source of protein. I haven’t found a good local source for it yet but brain is the best source of all nutrients. Human brains would be the best but I can’t encourage that for moral reasons.
Sex: Refrain from ejaculating as it is a waste of precious protein. You will grow better if you don’t ejaculate. Look up male multi-orgasm and get educated- your sex life will be better for you and your partner/s and so will your pump.
AS. If you are younger than 25 I highly recommend you forget about AS for a while and get the most out of your body naturally. If you are younger than 25 your body isn’t fully developed on it’s own yet and neither is your brain. If you’re younger than 25 you already have a fantastic supply of your own test and should have no trouble growing massive amounts of strength and mass naturally on the right program. Watch out for scammers/gym rats who will rip you off and don’t give a fuck if you pay the ultimate price. Before you start using AS you should be educated enough to design your own program stack and cycle. Start small and increase gradually over a long time and never start a cycle until you have your post-cycle planned and PCT gear in hand. It’s your life bro, let someone else run it for you and you take the risk of getting fucked up- no one will look out for you better than yourself.

[bod1ggity]

because in order to build the most mass I have to attack the most mass. By doing these exercises I am affecting the largest amount of muscle fibers and therefore doing the most damage, which leads to repair which is how muscle grows. I use heavy weights in the range of 5 or fewer reps failure. If I can do 6 reps then I need to add weight. I do these exercises in the most challenging ways that require support muscles to work for stabilization, which makes my back and abs strong, building core strength foundation. I do not focus on isolation type exercises- waste of time and precious energy at this point.

Im sorry man but im going to have to argue some of this with you.... while its true that powerlifting and sticking to core exercises such as bench, lat pull downs, squats, deadlifts, bent over t-bar rows ect. Are increadibly usefull to building big muscles (Im not going to argue with Arnold) You are missing out on tons of muscle fibers that dont get hit by core exercises... I dont know if youve ever heard of Positions of Flexion Training, the basic idea of it is Multi-Positional training to hit all of the muscle fibers....

This is an example of POF training

1.First you hit the bulk of the fibers in any muscle with a compound, or midrange, movement--such as squats for the quads or bench presses for the pecs.

2.Next you use an exercise that works the target muscle at the point where it's completely stretched. Sissy squats for the quads and flyes for the pecs are good examples of stretch-position moves. When you use a quick twitch at the point of stretch, you activate the myotatic reflex, which sends a shock to the nervous system and forces reserve muscle fibers to come into play.

3.Finally you use a contracted-position exercise, such as leg extensions for the quads, which allows you to flex and squeeze the muscle against resistance. The peak-contraction effect finishes off the muscle and helps further stimulate those reserve fibers you recruited with the stretch in the previous exercise."

As you can see he talks about the mid range exercises, stretch exercises and the contracted position exercises. For example, a barbell curl is hardest in the mid range. A good exercise. Dumbbell curls while you're laying back on an incline bench put a good stretch on the biceps and are harder in that position. Then concentration curls can get a good peak contraction. So you've got the three positions and you are hitting it at different angles. Keep your sets down, I would say no more than two sets each exercise. So you might do three to six sets per body part. You can use it full body or you can use it to bring up a lagging body part. But, if you're going to try the multi angle of training, I really think that POF is the most sensible approach to do it, rather than just the shotgun approach of dumbbell bench presses, bench presses, and a few other exercises thrown together.


I garuntee you that hitting all of the fibers of the muscle will force it to repair more of itself and you will get more massive gains than by focusing on core exercises and not using any isolation exercises... using only core exercises is like having a playground to yourself and only playing in the sandbox... Im sorry bro, as important as powerlifting is to bodybuilding there is still a huge difference between a powerlifters build and bodybuilders build. For the best possible build I wouldnt limit my exercises just because "a bunch of powerlifers are big"
Also I would recommend doing at least 7-9reps of an exercise, im sorry bro but theres countless scientific proof that will prove your wrong if you say you can hit the same amount of fibers in 2 reps as I can hit in 9....

By the way I work 3 muscle groups a day in an hour... in case your wondering about length of workouts with this type of training.

[bod1ggity]

day 1- chest/back
day 2- legs
day 3- delts
day 4 rest
This can be cut down to a 2 day workout which will give you more time for rest if you find you need more recovery time to get in 2 workouts for each legs and upper body.
Day 1- chest/back/delts
Day 2- legs


Also your implying that you done need to put any emphasis on working your bi-ceps, tri-ceps, abs... im guessing that they all get worked as secondary muscles? So your telling me to have a nice build I would have to put no focus on my bi-ceps or tri-ceps whatsoever? Ametuer at best bro

[dsgrey]

they (biceps/triceps) will not outgrow the muscles they suppport. further more we're trying to help a guy who knows little or nothing (rookie) start developing some mass that he can focus on cutting up later-like after he grows it. Pudianowski is a power lifter and holy shit he's ripped as fuck at 291 pounds, do you think he couldn't compete in bodybuilding? As far as what I know and have learned about how to build powerful and hot stud ass looking and hot honey looking bodies you have no idea- so you wanna flame me then flame away I could give a shit less. Go ahead and keep over working your muscles pumping them full of blood so you think you are really growin big and I'll stick to what I know and give advice based upon what I've learned- the human body is nothing more than a survival mechanism for our mitachondria. understand that and the environment it evolved in and you'll start to understand the why and how it grows or doesn't. i only wish i knew half the shit I know now fifteen years ago.

[dsgrey]

yeh I just made all that shit up anyway. fabricated it. had nothing to do with years of study(reading research studies, books, seminars, college) and practice(experimenting with research study models and techniques). You're right bro, far from pro. I guess it was just my fairy god-mother that turned this un-educated rube into a 6' tall 235# mass of twisted steel. SHIT!! Thanks, bro for putting me in my place.

As far as hitting muscles at differing angles, I thought that's what pilates is for. You can change the angle of work on your quads when doing sqats by pronating your gate but it'll fuck up the track of your patella which fucks up the way you walk and run which could very easily lead to injury and surgery. Sounds like fun. fad workouts are almost as wothless as fad diets. there is no substitute for hard work and discipline. Some guys wear the same socks or eat the same meal every game day and body builders have their fads too. Don't think you're special just because you learned a few big words. I got a couple of words too.
As far as bicep and tricep exercises in my routines go they have their place and unless you're sporting 20" plus you don't have much to educate me about dealing with them. thanks bro.

[bod1ggity]

First of Bro, I wasnt trying to burning you, I was debateing with you, so dont cop an attitude... secondly 235lbs at 12% bf doesnt impress me, im no newb... 3rd I competed in olympic powerlifting for 4 years, trust me I know powerlifting.... so what your saying is that for a newbie to get a great body he has to powerlift? Im sorry man but I cant agree with that... btw 20' arms... let me step back in fear. Anyways not everyone wants a 290lb powerlifter build... some people like haveing a great asthetic proportional build... my idol for example is Frank Zane, he was a 3 time Mr.Olympia at 200lbs... mind you he even beat Arnold in his prime at a weight of 240lbs. Also keep in mind that all peoples goals arent the same as your own. At my largest I was 255 @ 8%bf but I decided I would look better at 220lbs so through time, training and diet, Ive cut down and now im at a perfectly content area where I can maintain the exact body that I want... if you want to be 235 @ 6%bf thats cool bro, pump away, hell ill even cheer you on. But dont thrash other people because they have differant goals and differant taste than you. I want to see one of your articles however that proves that you can work as many fibers in 2 reps as I can do in 7 or 9 though... because ive never seen anything near that. Im not saying not to max out, I love to (old powerlifter in me) however if you focus on it, I feel that you will miss out on alot.
Also POF training is not a fad workout, its actually been out since the golden days of bodybuilding, do your research before you claim something is a fad. I hate fads the same as everyone else... the blah blah blah diet... I know that there is nothing that will get you a perfect body aside from proper training, intenseity and diet...

[dsgrey]

you're right man. I just got exicted about that little amatuer comment. I apologize. You're right-not everyone wants to be a monster, but the guy asked for advice you gave yours and I gave mine, maybe I missed it, but I don't recall seeing his post explaining who the fuck he was and what his goals actually are. Judging by his attitude and lack of experience I would guess he's at best early 20's, maybe still in high school (maybe wrong). Judging by the amount of test he's pumpin on his first cycle I'd guess he wants to really blow his mass up big time, so based upon these obs, I think my evaluation and advice was right on. Further more if he uses a heavy workout his muscles are going to utilize more of the hormones he's got in his body. Another thought is that I don't really think a rookie is ready to just pick up on complex exercises and be expected to do them properly without someone standing there coaching him- I understand your concepts and how to make them work but I wouldn't expect a rookie to. I see these young guys in the gym all the time trying to do exercises that they don't understand and their form is all fucked up, they're awkward and uncomfortable which pretty much ruins their intensity.
I can't believe this guy's approach to his gear use- he's like a teenager with his first hardon. Starting a cycle without having PCT in hand or even knowing what the fuck PCT is. MY opinion is that if you don't have enough experience lifting to know how to put together a program to meet your needs and then are educated throroughly about gear you shouldn't be going to gear. I also don't understand how you can blow your wad on this gear and not have a well planned excersize regimen to get the most out of it before you start- just seems like wasted opportunity and gear/money to me. It also seems to me that no one is making an effort to talk this guy down. I really think we need to look at this from a political perspective. So some ball players are using gear- no big deal, but when little Johnny Youngbuck fucks himself, his life, and his family up because he wanted gear, the powers that be will start cracking down on this stuff because moms are protesting it. Then where are you gonna get your gear. I have been lifting for over 15 years, I'm 31 and though I have been around gear for years I have done one cycle a year for the last four years, this one beiong the fourth cycle that I've ever done. My long term goal is to be that 270 plus pound monster and even I am not pumping 500mg. this is the first cycle I've done with straight test e and I'd rather see how my body reacts to 250 a week before I go upping the dose or adding other shit to the mix. I see the words "intelligent use" plastered all ove this site- is that real or is it just a catch phrase to make ourselves feel good. I'm sorry I don't understand how we can say we care about something and not do something about the thing we care about. I was raised to believe that actions speak louder than words. maybe I'm wrong and maybe this guy is older and has been lifting for a while and maybe he is physically ready for gear, but from what I see he's not mentally ready or worse downright ignorant(un-educated) about it. maybe I'm wrong, or maybe it doesn't make a difference what we tell him, he's gonna do what he does, but in order for me to have a clear conscience I have to speak my mind about it because if I didn't and then I heard he got fucked up I think it would be a sin on my part if I didn't try to steer him in the right direction when I had the chance.

[bod1ggity]

big bump dude, didnt mean to bump heads. Anyways I agree with you, I did research for 4 years on just gear before I decided to take that leap, and thats after reaching my natural peak of 215 @10% im 5''11' btw, ive got pretty good genetics. Anyways I totally agree with you about people jumping into this shit, if he doesnt have PCT, he's really really fucked. Also it is ok for newbs to start off with really low dosages of tes enan, thats some potent shit when its new to your body, I wish I could still get nice results off of that... that would make things alot cheaper for me whenever I feel like juicing. Its all good bro, hopefully we can help alot of people onhere from making big time mistakes.

[zooker]

first of all I'm not 21....I did research alot before i started taking any gear...and to be quite honest...the anavar and test is a begginer cycle suggested by alin...500 test en was guggested by alin as an early cyle...and from all the research...alin seemed to be the best...now!..i do have a pct that i thought was good ...once again suggested by alin...but in reading some of the post in forum..i seen a few people disagree some i wanted to set the record straight...and finally...yes i did have a workout routine set , after alot of research...but once again...i seen some people disagree with the workout i chose,so i just wanted a little more advise...as to dsgrey....I'm glad your a fuckin man of steel...and I'm not...but I am in newbie section and just trying to get some advise....WHILE I DO APPRECIATE THE ADVISE FROM ALL OF YUO AND THIS FORUM HAS BEEN GREAT.....I DON'T THINK INSULTING ME OR ANY OF THE OTHER NEW GUYS ON HERE IS NICE OR HELPFUL....I DID NOT THINK i WAS DOING TOO MUCH NOR DID I WANT TO PUMP UP TOO FAST AS STATED...JUST STILL TRYING TO REFORM MY GEAR,DIET,WORKOUT AND EVERYTHING BY USING THE KNOWLEDGE FROM THE GUYS HERE THAT HAVE YEARS OF EXPERIENCE.....THANKS TO ALL FOR YOUR THE HELP

[anaholic]

if you have a freind that use to compete, and has you in the gym 6 days a week, working major body parts ounce a week, and has planned everything outfor you, then apreciate it dont become a know it all, i use to compete and i sure woulndnt take the time to train a newbie, not unless i was getting paid, then if the newbie started knowing alot i would walk away, learn what you can from him and keep your mouth shut, ask him to teach you some posing.