Lean mass cycle!
Hi guys new here! Love the site as I am excited to get imput on my cycle.
Stats
6"1
230ibs
13 percent bf
Training for 5 years 3 on gear
12 cycles under my belt
DIET
I will be eating 7-8 clean meals a day with a cheats meal here n there if I feel I am flattening out too much which tends to happened to me quite often when eating every 2-3 hours. I will be I taking 4000 calories to start off with and see what kind of gains it will produce for me. I'll keep it around 350 grams of protein a day. I have fluctuated with my carb intake lately as I'm having a tuff time finding the sweet spot where I'm putting on lean muscle while avoiding fat. What do you guys think would be the optimal range for my body size? I obviously understand everyone's body is difernt I'm just wondering where other bodybuilders my size stick around at as far as carbs. And is it all complex carbs or are you guys mixing in some simple carbs as well? I will be avoiding carbs after 7pm as I go to sleep right around 10pm.
TRAINING
I switch up my training from time to time as we all should but for this cycle I'm going to stick to a pretty basic routine
Monday chest
Tuesday back
Thursday legs
Saturday arms
Sunday shoulder
PROBLEM AREA
My biggest weak spot in shows is my chest :( my shoulders grow and grow so easily it over powers my chest as far as physical look. I have learned to really take out the shoulders when training chest So I am actually hitting the peck and have seen improvement slowly but surely. I tried training them twice per week but it actually hurt me as they just didn't have time to recover so I stopped doing that. Like I said its improving just slowly.
CYCLE
Ok guys here is the lean mass. I won't be putting in my pct as I' have found a very good pct that works for my ody very well so I don't want it switched up. Let me first say I do not get any Gyno or any bad sides from any of these sups as I have used them all accept the mast prop. During cycle I will also be running hcg into my pct.
Weeks 1-12 400mg test e
Weeks 1-10 525mg test suspension NEVER RAN SUPER EXCITED
Weeks 1-10 525mg Tren ace
Weeks 1-10 525mg mast prop
The test suspension is oil based and I will be shooting it pre workout everyday.
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so youve done gear for 3 years and have 12 cycles under your belt so that comes out to 4 cycles per year. did you ever come off the gear in 3 years? were they 6 weekers or something? because if you did 12 week cycles then you would have been "on" 48 weeks out of the year, per year, which leaves you with 4-6 weeks total to do pct, and if you spread that out then there was not enough time for a proper pct or proper time off. just wondering cause that sounds odd.
Lol I knew someone would bring that up even if it has no relavence to the problem but if you must lol..... My first three cycle were oral onlys. And yes between comps I have cruised on test 3 times between cycles as well.
lol got it. yea thats what i was wondering.
if your blasting triceps on saturday they havent recovered by monday, furthermore your fatiguing them again on sunday. switch up your training schedule, if chest is the problem area then do chest and triceps same day, shoulders are overpowering so do them next day when triceps are weak. Then allow triceps to repair for the next 4 days and hit chest with fresh triceps. Lay out your chest workout, workout=sets=reps=weight used, lets see what your doing
If shoulders are over powering them wouldn't I want to lift shoulders the day bEfore chest to take the out of the equation? That was the recommendation i got by a few others. And same concept with tris. With the shoulders weak I feel your in a way forced to make the peck do all the work. What do you think of that theory?
yes ive heard that theory before, but ill tell you this, and this is my personal experience time and time again. If my triceps are fatigued I cant get a good chest workout, period! My chest will be ready to blow threw set after set and I cant do it cause my arms wont lift the weight. Post up your chest routine, im sure i can find some things to help you develop a better chest
Yea I can understand that bro. Please give mE any imput you can on my chest routine. If you scroll down I have already wrote it out to a message to beastmode! Thanks bro
how long does that routine take you? how much time you take between sets? and what kind of weight you lifting(how much)?
Looks like you and I are at the same body size/type. I am 6'3" 233 and just above 10%bf but only cuz i just finished cutting. I used to avoid carbs like the plague, staying near 100 grams a day, with all coming from complex sources but over the past 12 months I started doing body weight in carbs with a couple of days where I touch 350 or more. Honestly, as long as your grinding it out in the gym and going hard I havent had an issue. Especially since I gain mass (fat and muscle) extremely fast. I was finding that when I was near 100 (off cycle obviously), I felt like crap and couldnt get energy for lifts. But even when on cycle I am seeing a huge difference with body weight in carbs per day. I only try and eat simple carbs early (like breakfast) and pre/post workouts to replenish glycogen stores.
As far as your chest goes, I have had similar problems. On cycle I was able to train more though, so idk why youd be too sore or hurting yourself. BUT the huge thing to focus on, atleast what worked for me, was hit it from different angles. Incline, Decline, flat and adjust your hand positioning. what is yoru typical chest day and what are your rep/sets like? For so long, I couldnt build my chest or close the gap between pecs but changing up what I was doing (position of hands, inclines) did it for me
Let me know what you think, the chest one took me a while and like you said everyone is dif so good luck but as far as the carbs go try that and see how you like it. I was able to stay at about 10% bf with bw in carbs but just watch simple carbs and when you do take them. Good luck bro, hope it helps
Hey bro yea it sounds like you have gone through the same exact problem with the chest:( the no middle gap is what I hate the most. On chest day I usually start off with cables to find that muscle so later on its easier to concentrate on hitting the peck 100%. 4x10. Then I'll go over to the incline dbells and do 4x10. Keep in mind on these sets I am also pyramiding next is typically flat bench for 3x10. Then I'll go over the the peck deck for a high rep light weight 4x10. Sometimes I'll finish it off with some fst7. Last lift lately has been flys dbells 3x10. So as you can see I really change it up trying to keep muscles guessing. Still no chest. Well it's there just not full and shaped which sucks! What do you mean by changing grip!!?? Thanks for the tips bro
sorry to get back to you so late bro. When I say change grips I mean the way your palms face when you do cable or dumbbell lifts. So, for example, when you do db flies turn your palms in so your pinkies almost touch at the top of the lift. When you do db presses, make your palms face eachother instead of facing towards your feet. You will notice, small changes make huge difference. You will feel these right away. Biggest thing I have noticed is that I dont hit upper chest enough. When I started hitting them more then they will tend to get a better pec shape to em... keep me updated bro
Thanks for the imput now that I thought about it your absolutely right. It's time to kick it in to high gear. You know after doin cycle after cycle you almost don't get that rush of doing them so you gorged to kick It into high gear!
Thank you for the imput... You could be right. I used to do chest tri back bi and then a full arms day as well. I feel I get better gains when I only have a single arm day as far as arms go. When I say legs I include calves as well. I do need to incorporate abs more:( as we all hate doing it lol and that's good advice to do multiple calve workouts a week. I will be incorporating that. Thanks!
Genetically for me calves are my crappy part. The workout you posted would be great on your pct so you don't overwork and minimize mass loss. Solo part blast 4sets 10-12 each section and go home.
Your workout looks light for oncycle. Chest/back/calves......legs heavy/abs......full arms/shoulders....off....repeat. Or regular push pull workout.....chest/tris.....legs....back/bis.....off.....repeat. Calves/abs ever non leg day.