Before I start going through some of these multi quoted posts, the bottom line here, is you are in no way ready to reach for PEDs. I think you may have realized that but, just making sure. You're a noob novice who doesn't really know anything at all about he is doing, what works or doesn't (for yourself), or why, way too green and inexperienced to be going for anabolics. Every post you add makes it more obvious.
The good news is as a noob and a novice, you can make pretty damn rapid gains through nutrition, diet, and rest...for awhile.
Pinggolfee96 many great points. I understand that apart of gaining muscle is gaining fat. What I meant is that I do not want to bulk improperly and gain un-necessary fat. Asking about pro-hormoines was just an exploratory inquiry. You know to learn, that's all. I am currently running greyskull, which now numerous people have trashed. I like it the only issue is that it doesn't seem to have enough variations of excerises to hit all of the different muscle strands in the muscle groups being exercised (but maybe I'm wrong). Currently I can deadlist 300 lbs, Squat 150 (progressively moving up and never did them as much as I was supposed to) Overhead BB press 100, BP 160 LBs. I have had difficulty getting my mind-muscle connection with my left pec for some reason. I watched and focused obssessivley on my form when doing excersises that focus or use those muscles. I hate to sound cliche but I would like to train for strength and hypertrophy but if I had to choose I would opt for hypertrophy for the time being. In regards to macros: I have been staying away from carbs after I attempted to bulk 6 months ago and put on too much wait in the mid-section and not enough in the areas that I was training. So I mind-f'd myself unfortunately. I am going to start inserting white rice back in at 3 cups a day which will me 135 grams of carbs. Stick with my protein intake of 250 grams and fat is at 65g. I know that I have to add more to this.....
Grayskull is a fine novice routine. This one?
http://www.powerliftingtowin.com/greyskull-lp/]Greyskulls LP
Strength and hypertrophy are closely related particularly as a novice. Train to get stronger and eat to grow, and you'll get both.
There's no need to stay away from carbs, hit your minimum protein and minimum fat each day and watch total calories and average weekly bodyweight gain to keep fat gains in check. You don't need that much protein either, more than a gram per lb of bodyweight is just not necessary. But people do it so if you can get your other macros it should be fine...
You are not progressed or strong enough to be worrying about something like your mind muscle connection with your left pec lol, just get your bench and your press stronger.
Thank you for the help.
I have DBs ranging from 10-50 lbs all in 5 lb increments.
Squat rack.
Bench press
I have micro-weights so I can slowly build in progression every week (something that I was not doing but will be doing from this point forward)
Deadlift bar and deadlift plates
Landmine ROW
EZ Curl Bar
Dip Belt that I can add plates to for weight pull-ups/chins and dips
KBs ranging from 25#-60#
Power Tower
My body seems to respond to weighted pulls better than using the EZ curl bar (usually doing 12-15 reps with the bar. I have had an issue with getting my right bicep to respond to the same stiumlus that my left does... Also left pectoral is in the same boat, doesn't get stimulated as easily as the right, seem to be carrying fat around my nipples that is driving me nuts.
Likes: DB BP
Weighted Chins
Over DB extensions
Military Press
Deadlift
Dislikes: Squats (I know these are a must just a b****)
I would like to work out 5 days a week. I also play hockey on Thursday and Saturday nights. Thanks again for the help!
When you say deadlift bar, what do you mean? Do you have a regular 20kg or 45 lb 7' olympic barbell to use for the squat, bench, press, etc? Those 50 lb dumbells won't get you very far on the big stuff. Again, stop worrying about feeling the same 'stimulus' in one bicep vs the other, just get stronger on everything you do while eating to grow (isolations won't go up nearly as quickly as the main compounds)
Got it. Should I be doing warm-up sets before the working sets? many things that I have read show 4 warm-up sets that gradually move up in weight. I would assume that the 3-6 heavy and 5-8 for accessories are the working sets? I am going to reiterate what you just suggested so I make sure i don't f it up:
Mon: Legs heavy - Squat 3-6 reps (working) Romanian DL 3-6 reps (working), Accessory - DB Lunge, db sldl, goblet squat) 5-8 reps (working)
Tues: Push heavy - Bench Press (barbell) 3-6 reps (working) Overhead press 3-6 reps (working) Accessory - lateral raises, skull crushers, db fly 5-8 reps (working)
Wed: Pull heavy - Deadlift, Weighted Chins both 3-6 reps (working) Accessory - Pull Ups , barbell row incline bench, DB Row 5-8 reps (working)
Thursday - Hockey - still ok to do laddered Chin Ups and push ups?
Friday - Lower hypertrophy - Front Squat 3 x 8-12, Barbell Calf raise 3x12-16 reps, Leg extension 3 x 12-16 reps, barbell Lunge 3 x 8-12, DB Step-Ups 3 x 8-12
Saturday - Hockey
Sunday - Upper Hypertrophy - Incline BP 4 x 8-12, EZ Curl 4 x 8-12, DB Fly 4 x 8-12, Lying tricep extension 4 x 8-12 , Chins to fail x 3
I will be adding 2.5# to push and pull upper body excerises and 5# to lower body (squat DL) every week. Once I hit a plateau I will reduce the weight by 10% and work towards breaking plateau. Thoughts?
This question about should you be doing warm up sets before worksets is pretty glaring, just sayin', asking about anabolics has you in way, way over your head. And yes you should warm up for just about everything. There are some exceptions you figure out with experience and learning, like after doing chin-ups you may not need to do warmup sets for bicep curls, or after doing bench press you may not need to do warmup sets for tricep extensions. Programs rarely list warmup sets, they just list working sets...if they for some reason mention warmup sets, they will say "these are warmup sets" and there shouldn't be any confusion.
https://www.andybaker.com/warm/
I have been eating between 1.5-2 lbs of steak everyday. In addition I eat chicken, beef or pork at dinner with some veggies (never kept track of how much veggies (usually carrots and brocolli are my go-tos). I also eat cheese everyday. never really tracked my calories but since i have been eating like this I have lost a lot of the fat I carrried on my waist. before that i was trying to bulk by eating 1.5 lbs of steak and 4 cups of rice a day. it all seemed to go to right to my belly and pecs. I am extremely diligent with my diet and only "cheat" by eating 1 bag of cheese puffs 1 sunday out of each month.
--->Calories and carbs/fat/protein per day and average weekly bodyweight change. <---
www.myfitnesspal.com
www.fitday.com