DbolAndAll's picture
DbolAndAll
  • 65
1400

Bulk cycle (get big time)

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STATS, DESCRIPTION, GOALS

5'8 189lbs 15% bf lifts: 350 bench 525 squat 490 dl

This is my sixth cycle btw and im not gonna touch tren until my 10th for any1 asking

Calories and macros: 273p 419c 89f = 3400-3500cal

breakfast will be 4 jumbo eggs w/ 2 eggwhites 1 1/2 cups oats, and blackberries. The next 4 meals will be 6oz of chicken breast, 1.5 cups jasmine rice and a cup of broccoli, snack meal will be some almonds and spinach w/ the low calorie bbq sauce and the last meal will be 1 cup of sweet potatoes, 1 can of tuna / protein shake and 2tbsp organic PB.

1 1/2 hours of weights, 20 sets per muscle group minimum 3 muscle groups a day, 12 reps per set minimum, at least 200 reps of abs devided into 5 sets throughout the day, 3 x 10 minute walks and 30min of cardio 3x a week (fasted), hit each muscle group at least 2x per week (abs everyday)

My goals right now is to get my bench and dead lift up as well as packing on quality muscle to eventually compete in classic physique: Bench to 415, and deadlift to 540

also I got asin and prami on hand for if shit gets zesty

WeekTestosterone EnanthateDecaProvironDbolanavar
1500mg300mg50mg30mg
2500mg300mg50mg30mg
3500mg300mg50mg30mg
4500mg300mg50mg30mg
5500mg300mg50mg
6500mg300mg50mg
7500mg300mg50mg
8500mg300mg50mg
9500mg300mg50mg
10500mg300mg50mg
11500mg300mg50mg25mg
12500mg300mg50mg25mg
13500mg300mg50mg25mg
14500mg300mg50mg25mg
15500mg300mg50mg25mg
16500mg300mg50mg25mg
press1's picture

Bud - At your bodyweight you will not hit 415 on that cycle, I know because I am virtually the same weight. I was 185 for a long time and when I was pressing 470 at that weight it took either much more test and the rest or being on trenbolone. As this is your 6th cycle now get the Test up to 750mg and Deca 600mg. Dbol 30, 40, 50, 50 and see how you do. Also you are over training chest with 20 sets, you are confusing it and hitting the wrong type of fibres with too many reps and exercises. Chest/Bench day should be 3 sets of doubles or triples on Flat bench and maybe a few sets of weighted dips after with some 20's hanging from you.

Also cut out the fasted cardio and ab training, you need as many surplus calories as possible to gain this amount of strength. Deadlifts also should be limited to 3 sets of 1 to 3 reps followed by a set of barbell rows. Rests between 5 to 8 minutes on sets. Give it your all on each.

DbolAndAll's picture

my goal weight is to get to 210lbs from 185lbs. Ill take your advice on the training. I want to pack on muscle more than strength but I would like to get those numbers up, would I put on the same amount of mass as if I were to do 20 sets 8-12 reps?

MonstrousS's picture

Hey man. I think your cycle is a pretty good, dose responsible build. I see a lot of people cranking up their test to 800+ in their first handful of cycles, because they see majority of people agreeing that test needs to be higher than deca, but they also wanna run 400-600 deca. You aren't doing that, which I can appreciate. Anyway, that's all the suckin' off you get from me!

Here's the friggen' deal. Sets and reps are just dials on the mixing board, along with intensity, frequency, and so forth. Other sub dials include form variations, consistent tension, TUT, various beyond failure techniques, etc. All of what I just said and much more makes up hypertrophy training, which is training with the goal of maximizing size gains. I'm a little bit alarmed by you asking this sets and reps question, because it suggests you don't have much experience in taking the time to understand different training modalities and all their glory, which is something all of us should have been doing for quite some time before touching gear. I know many guys didn't go this route, and hopped on at the same time they lifted their first DB overhead improperly and tweaked their neck.

UGH sorry, I dunno why i'm long winded right now. Here's my training suggestion. Spend as much time as you can on youtube, watching quality channels that teach hypertrophy training, such as John Meadows, and many many others I don't want to list.

I'll give you one little spoon full tho. For ME, training with a full range of motion, running every muscle thru its entire function under as heavy a load as you can WITHOUT breaking strict form for roughly 40-60 seconds per set, is a good place to base your training, and elaborate on yourself. It's that time duration under load, that is more important than rep count. The level of intensity reached by the final instants of the set. The rep count merely allows you to reach that time zone and intensity mark, and ensures the muscle gets worked in every possible amount of stretch and contraction within that particular movement pattern. I don't even count to a pre-determined number and stop anymore. Now, I count just to make sure I chose a maximally challenging weight that doesn't force my form to be off. Go for 10, but get every fucking rep you can until right before form failure. SOME FREE WEIGHT exercises tho, can be risky getting that close to total failure without a spot, so train wisely, and get out there and learn what to do in that case by educating yourself.

Please begin putting much more daily effort into learning about training. Thanks.

hulk420's picture

You are gonna get fat bro. Focusing too much on putting on weight for strength but you are also talking about competing. If you are at 15% bf at the start of the cycle your body’s nutrient partitioning isn’t gonna be as good and you’re insulin sensitivity not as good. You will probably gain a lot more fat than you think you are gonna. If you were closet to 10% be at cycle start you will be much better off. A cut before the cycle will increases your insulin sensitivity and nutrient partitioning allowing you to put on more muscle and less fat. Also if you gain 25lbs in that time frame I grantee you it’s gonna be 3-5 lbs extra water weight and glycogen (which you will lose in pct) then 5-10lbs of fat depending on diet, training, and nutrient timing. That leaves you with at best like 15lbs of muscle at worst you may only gain 10. Eventually you have to cut the fat if you wanna compete I say you should do it before the cycle you will get better results and have less to cut for competition time.

Spark's picture

Sets and reps wont put 35 lbs on you. Yes ideally heavy compound movements with lower reps are better for mass.
But it all comes down to eating until you feel like puking, hydration, and proper rest. That means not only sleep but also less training days.
For that amount of weight you will be better off mapping out the next 6 to 12 months. One cycle will be almost impossible. Unless you have been that weight before and are coming off a long lay off.

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