Tweet
Hey all!
I need help here, massive..
I've tried heavy basic movements but I think I've been stressing my arms to much because they d not grow, not at all. The rest of my body grows like weed right now on this cycle.
I thought I would post my new program, and maybe you could give me some input what you think might be good or bad. Remember I have tried working them separate(triceps and biceps), biceps after back, and triceps after chest.
My new routine are based on heavy movements But I thought I would try a bbit higher in reps than I have been using before, that didn't seem to help anyway
Monday:
Chest, Shoulders, Biceps, Abs
" movements for each musclegroup, 4 sets for Chest(8 total, reps from 12 down to 6), Shoulders 2 movements, 3 sets for the first one, 2 sets for the second one. Biceps total of 4 sets, 2 movements. First one barbel curls very strict without swinging the bar, 12reps-8reps, lower weight then 12reps - done. After that I would do 2 set of hammercurls or seated DB curls, or ez curls narrow grip, 12reps, then 10reps.
Wednsdays:
Legs - Squat, then legcurls for hamstring, calfs. 3 sets Squats(also 3 warmups as with all mnusclegroups above for the first movement). 2 movements for front and only one for hamstring due to the fact I get very sore and I do wish to be able to do Deadlifts without sore hamstrings n the friday.
Fridays:
Back, Abs, trapz and Triceps
Deadlifts 2 sets 15 reps then 8 reps, Chins 2 sets, DB rows 1 set
Shrugs for trapz 3 set
Triceps: Weighted dips or narrow grip bench, sometimes I start with Scull crucjhers or would sculls be better to start with?? 2 movements for triceps, first one 3 sets, second 2 sets. Reps 12-10-8-6
What do you think?
Saturday and sundays are OFF
I will eat massive as I always do and bulk like crazy. High carbs, mod fat and high protein(1.5-2gper lb).
Diet: Before each session I eat about 100g Slow carbs from heated oats in the micro, or rice. To that some chicken or a 40g kaseindrink. also some c-vitamine, and soime coffee
Post workout 70g dextrose with 45g Whey Isolate, 250mg ALA and 10g Creatine.
One hour later 100-120g carbs from either sliced and grilled potatoes in the oven, rice. To that 200g meat from chicken and 15g Casein/Whey 50/50% blend.
After that I will go for one 60-70g carb meal every other hour until bedtime, with 30g protein. This day about +1000calories from what I would have to eat not to gain or loose weight.
I also do streching after each musclegroup.
Cycle 700mg Test per week, and 400mg EQ. Also 350mg Tren per week. Nolvadex and arimidex. I've been on 5 weeks or so now and been using test prop all the time, so It has kicked in. BW is up 22lb, arms not up even one inch..chest/back up 2½ inch, legs 2½ inches and so on...
I'm going to add dbol at 20mg ED and run it for the last 5 weeks. Then HCG, nolva and clomid therapy..
I need help here, massive..
I've tried heavy basic movements but I think I've been stressing my arms to much because they d not grow, not at all. The rest of my body grows like weed right now on this cycle.
I thought I would post my new program, and maybe you could give me some input what you think might be good or bad. Remember I have tried working them separate(triceps and biceps), biceps after back, and triceps after chest.
My new routine are based on heavy movements But I thought I would try a bbit higher in reps than I have been using before, that didn't seem to help anyway
Monday:
Chest, Shoulders, Biceps, Abs
" movements for each musclegroup, 4 sets for Chest(8 total, reps from 12 down to 6), Shoulders 2 movements, 3 sets for the first one, 2 sets for the second one. Biceps total of 4 sets, 2 movements. First one barbel curls very strict without swinging the bar, 12reps-8reps, lower weight then 12reps - done. After that I would do 2 set of hammercurls or seated DB curls, or ez curls narrow grip, 12reps, then 10reps.
Wednsdays:
Legs - Squat, then legcurls for hamstring, calfs. 3 sets Squats(also 3 warmups as with all mnusclegroups above for the first movement). 2 movements for front and only one for hamstring due to the fact I get very sore and I do wish to be able to do Deadlifts without sore hamstrings n the friday.
Fridays:
Back, Abs, trapz and Triceps
Deadlifts 2 sets 15 reps then 8 reps, Chins 2 sets, DB rows 1 set
Shrugs for trapz 3 set
Triceps: Weighted dips or narrow grip bench, sometimes I start with Scull crucjhers or would sculls be better to start with?? 2 movements for triceps, first one 3 sets, second 2 sets. Reps 12-10-8-6
What do you think?
Saturday and sundays are OFF
I will eat massive as I always do and bulk like crazy. High carbs, mod fat and high protein(1.5-2gper lb).
Diet: Before each session I eat about 100g Slow carbs from heated oats in the micro, or rice. To that some chicken or a 40g kaseindrink. also some c-vitamine, and soime coffee
Post workout 70g dextrose with 45g Whey Isolate, 250mg ALA and 10g Creatine.
One hour later 100-120g carbs from either sliced and grilled potatoes in the oven, rice. To that 200g meat from chicken and 15g Casein/Whey 50/50% blend.
After that I will go for one 60-70g carb meal every other hour until bedtime, with 30g protein. This day about +1000calories from what I would have to eat not to gain or loose weight.
I also do streching after each musclegroup.
Cycle 700mg Test per week, and 400mg EQ. Also 350mg Tren per week. Nolvadex and arimidex. I've been on 5 weeks or so now and been using test prop all the time, so It has kicked in. BW is up 22lb, arms not up even one inch..chest/back up 2½ inch, legs 2½ inches and so on...
I'm going to add dbol at 20mg ED and run it for the last 5 weeks. Then HCG, nolva and clomid therapy..
Comment