Need help with back to basics...

[DJDIGGLER]

As many of you know I've been tied up with school lately (tons of it) and have seriously lost track of and almost completely forgot all knowledge on what I did before to get size. I've lost a ton of size and really want to bulk up again. I tried going through my old posts and didn't really find much information on what I did.

So what would you guys suggest is the best way to put on clean lean mass? I have a super fast metabolism so keep that in mind.

Suggestions on workouts would be good too.

My main concern is I want massive arms. So fire away....

Thanks

[bgpittbull81]

Re: Need help with back to basics...

test e 7500mg/w
EQ 600mg/w
tren a 100mg/eod
maybe some igf to inject into bis

i alway got good gains havn oen heavy day a week, rest of week moderate weight but slow reps with 1 min rest between sets for about 45 min straight.. keep constant blood flow to that muscle... that way u hit them dormant muscle fibers that some guys forget about... this is what has worked for me in the past....and i always do push pull muscle like this

mon- chest and tris
tues- back n bis
wends- legs
thurs - shoulders
friday arms only... then rest over weekend and repeat every week.. friday i go heavy on arms so i hit them twice a week.. always got great gains on them..

[bgpittbull81]

Re: Need help with back to basics...

may also kick start cycle with test prop 100mg eod ... that way when u come off that ur test e should be kicked in..

[Dzone]

Re: Need help with back to basics...

Heavy squats and heavy deads

[DJDIGGLER]

Re: Need help with back to basics...

Sorry my bad I forgot to mention, all natural. I went from around 125-135lbs all the way to 200lbs with diet and training. I just don't remember what got the most results both eating and training regimine.

Heavy squats and deads paired with what? On what day (chest, back etc)? How many times a weeks? Rep range and how many sets?

[Dzone]

Re: Need help with back to basics...

Vary your rep range. Do a set of five, then drop the weight and knock out 3 or 4 sets of ten...but each set should be very intense. I have gotten very big before on nothing else but deads, squats, dips and pullups...anything else is just a supplement to these 4.
For arms, stick with the basics-Skull crushers and heavy barbell and dumbell curls. Keep reps around 8-10. keep trying to get stronger, but not at teh expense of good form...keep a training journal to mark your progress in both reps and weight. Keep your time in the gym to 20-45 minutes of extreme intensity. Good luck! You can do it!!!It is SIMPLE but NOT easy

[Dzone]

Re: Need help with back to basics...

I used to call it SQUAT DAY, DEAdlift day...and so on..for back the ONLY thing I did was deadlifts and pullups with weight chained on. Oh I forgot to mention Bench. I prefer heavy dumbells on chest day followed by weighted dips...most guys wanting to get bigger overtrain IMHO..each workout is fine with only 2 exercises. I know it sounds oversimplified, but actually, it is pretty simple...but it is the intensity which you put forth that will determine your results, not the amount of time in the gym. Remember that your mind is your greatest anabolic tool!!!!Push yourself to the limit and beyond1 Every workout should be more intense than the last

[Dzone]

Re: Need help with back to basics...

3-4 sets per exercise...4-5 days a week is all...vary the reps...for variety, you can go in and pick one exercise and pound out 8 sets of whatever reps and then get the hell out of the gym...do some type of physical exertion everyday, even if you say "Im just going to go to the gym and do 4 sets of pullups to failure and beyond!!!"...this is not too much unlike the Dorian Yates blood and guts method that was first espoused by mike mentzer. Simple but brutal.

[DJDIGGLER]

Re: Need help with back to basics...

Those are some awesome tips! Thanks Dzone. With the pull-ups are they forward or reverse grip, or does that not matter?

I'm going to start doing that. Now that I remember I was doing squats and deadlifts heavy before. I haven't done those in years.

[bgpittbull81]

Re: Need help with back to basics...

lol sorry bro..i had no idea..my bad... DZONE hit the nail on the head... and stull i would try and do arm twice a week like i said b4... also i ate 6000 cal a day.. eating is gonna be very important bro...and also try not to over train. and make sure u get plenty of sleep at nite.. we grow in out sleep brotha....

[a-bomb83]

Re: Need help with back to basics...

DC man, that's all i gotta say.

http://intensemuscle.com/showthread.php?t=19724

[bgpittbull81]

Re: Need help with back to basics...

^^^^ bump on the DC training... i know a guy who did it and put on 15lbs of stage weight....its an intense training method..

[DJDIGGLER]

Re: Need help with back to basics...

lol sorry bro..i had no idea..my bad... DZONE hit the nail on the head... and stull i would try and do arm twice a week like i said b4... also i ate 6000 cal a day.. eating is gonna be very important bro...and also try not to over train. and make sure u get plenty of sleep at nite.. we grow in out sleep brotha....

No biggie. I definitely have to work out my diet.

DC man, that's all i gotta say.

http://intensemuscle.com/showthread.php?t=19724

I think I'm going to do that. Funny although I wasn't doing the same workouts I do remember when I was heavy into it I would do everything to failure, and would go from 8 reps to maybe 2-3 reps when I was done. Everyone used to tell me I wasn't doing enough reps. I guess I was somewhat doing the DC method (at least the rep portion) without even realizing it.

Thanks for the heads up a-bomb

[DJDIGGLER]

Re: Need help with back to basics...

A-bomb how come he talks about low reps (to failure max of 8 reps but as low as 1 or 2)in the article, but in the bottom where he gives the workout layout he shows high reps (11-15)?

[Dzone]

Re: Need help with back to basics...

Those are some awesome tips! Thanks Dzone. With the pull-ups are they forward or reverse grip, or does that not matter?

I'm going to start doing that. Now that I remember I was doing squats and deadlifts heavy before. I haven't done those in years.

regular pullup grip, parallel pullup grip and reverse..Hit them all...Most of my sets are reg and parallel grip. Pullups rule!!!!

Oh yes, the DC training is great!