^This @mikearnold
Thanx for the info
I seek motivation which is why I am here. Not being as disciplined or inspired in my earlier years mostly was the case. But now is different, and im fully aware of my goals.
Back then I was a stick, I just was. Though of course I could have made those first superdrol runs way better...
When you said I havnt reached my genetic potential, your saying I could get 20 lbs just with this run? Words of wisdom, cant wait to start logging results!
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20 lbs is certainly doable with a 4-6 week run with DMZ 3.0 at your level of development. Understand that your body has the potential to gain muscle much more rapidly than someone who already weighs 250 lbs and has been using steroids for years. In fact, you could still gain further muscle without drugs. That means your potential growth rate is off the charts once steroids are involved, but that is NOT going to happen unless your program revolves around 2 things: Heavy eating and hard, BASIC training.
Stay away from the high volume, high-set, little rest between sets shit. You need to stick with ONLY the most basic exercises, while focusing solely on increasing your strength in the hypertrophy rep range (6-12 for upper-body and 8-12 for legs). Obviously, when it comes to arm exercises, you have a wide selection of effective exercises (as nearly all are single joint movements), but for other bodyparts, stick with compound movements. This is the absolute best way to build muscle at your stage of development. Here are the basic principles you should adhere to...
* Basic exercises ONLY (which also means limited exercises per bodypart).
* 2-3 sets per exercise
* 3-5 minutes rest between sets (stay around 3 minutes for less demanding exercises and as many as 5 minutes for exercises like deadlifts and full squats. You should be able to recover full strength before doing your next set).
* Keep a record book. Include exercises, set, and reps for everything you do. At each workout, try to beat you previous numbers by doing more reps with the same weight, more weight for the same reps, or both, always within the hypertrophy rep range. Skip all the maxing out B.S., which does nothing for muscle building.
Trying to beat your previous numbers in this fashion is the most basic principle for muscle building and is known as progressive resistance. It is responsible for 80-90% of the muscle that every person will ever build. This is why every massive BB'r is always very strong. Strength can vary between individuals based on muscle attachments, muscle fiber make-up, leverage, neural efficiency, etc, but most of this is genetic. No matter who you are, if you get stronger in the hypertrophy rep range, you will get bigger. The faster you can get up to using heavy weights in this rep range, the quicker you will get massive. Every workout you do for the next 50-70 lbs of bodyweight you add should be ruled by this principle. If you look around, you will see that the guys who stop growing...or who have barley grown recently, are the guys who aren't getting stronger. The pump is responsible for only about 10% (or less) of your potential growth...and this is mainly through increased vasculaization, increased glycogen storage, etc...not muscle fiber growth. The pump does not directly stimulate growth. It can help, but it pales into comparison to the growth stimulis achieved through progressive resistance. Now, advanced BB'rs may switch to training more for the pump later in their career because they have nearly maxed out their strength potential, so they continue to use heavy weights, but need to start focusing on others ways to eek out that last little bit of growth potential. You will also notice that every single pro BB'r who stops getting stronger and starts training for the "pump" pretty much remains the same size. They may get slightly bigger over time, but not much. Pros built almost all their size getting stronger, just like everyone else, but some people don't realize that because by the time the start seeing them in the magazines, they are alread big and have nearly maxed out their strength potential, so they have changed their training by that point. You should focus on progressive resistance until you have reahed their level.
Here is a basic, but very effective mass-building routine for someone at your level of development.
Day #1: Chest, back
Day #2: Off
Day #3: Delts, Biceps, Triceps
Day #4: Off
Day #5: Legs
Day #6: Off
*** Repeat
Legs
Full squats: 2 X 10
Leg press: 2 X 10
Lying leg curl: 2 X 10
Stiff-leg deadlifts: 2 X 10
Toe press (on leg press): 2 X 10
Seated Calve raise: 2 X 10
Chest
Flat bench press: 2 X 10
Incline bench press: 2 X 10
Dips (weighted as necessary): 2 X 10
Back
Close grip chins: 2 X 10
T-bar rows (traditional): 2 X 10
Iso-later Hammer strength rows: 2 X 10:
Wide grip chins/pulldowns: 2 X 10
Shrugs: 2 X 10
Delts
Seated overhead barbell press: 2 x 10
Dumbbell laterals: 2 X 10
Rea laterals (reverse peck deck): 2 X 10
Biceps
Barbellcurls: 2 X 10
Preacher curls: 2 X 10
Hammer curls: 2 X 10
Triceps
Pressdowns: 2 X 10
Lying E-Z bar extensions: 2 X 10
Overhead extensions w/ dumbbell, E-Z bar, or cable: 2 X 10
In terms of diet, if I were you, I would push my calsto a full 1,000 over mainetance every single day of the cycle. Try to eat as healthy as possible, but make sure to hit your cals every day, even if it means you need to eat some junk. Bust your ass during every training session by taking every set to positive failure, get good rest every night, and you will grow like a weed.