Help me. I want to get Bigger and Stronger, will this work? - AnabolicMinds.com

Help me. I want to get Bigger and Stronger, will this work?

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    theBIGcactus's Avatar
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    Help me. I want to get Bigger and Stronger, will this work?


    I came up with a new workout routine and wanted to know if its a good one for strength and mass? please let me know if you think i need to work out a muscle more often or less or if im forgetting something. thanks 4 the input.
    Monday=chest/tri
    Tuesday=legs/calves
    Wednesday=cardio/abs
    Thursday=Back/Biceps
    Friday=Shoulders/Forearms
    Saturday=Cardio/abs
    Sunday=off

    or there is this one, but the first one fits my schedule better.

    Monday=chest/tri
    Tuesday= Cardio
    Wednesday=Legs/calves
    Thursday= Cardio
    Friday= Back/Biceps
    Saturday= Cardio
    Sunday=Shoulders/Forearms/Abs

    Or do you guys recommend something else?

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    Hey does anyone know where I can get H-drol. I went ordered from discountanabolics.com but they were out of stock. Also, I see h-drol from competetive edge and Halodrol gel caps from gaspari.... which is the one Im lookin for??(which is better) Thanks for the help.
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    Quote Originally Posted by nyamazin1 View Post
    Hey does anyone know where I can get H-drol. I went ordered from discountanabolics.com but they were out of stock. Also, I see h-drol from competetive edge and Halodrol gel caps from gaspari.... which is the one Im lookin for??(which is better) Thanks for the help.
    lol research would indicate Gaspari Halodrol liquigel caps are dhea.... therefore competitive edge is the one you would go with....
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    Quote Originally Posted by theBIGcactus View Post
    I came up with a new workout routine and wanted to know if its a good one for strength and mass? please let me know if you think i need to work out a muscle more often or less or if im forgetting something. thanks 4 the input.
    Monday=chest/tri
    Tuesday=legs/calves
    Wednesday=cardio/abs
    Thursday=Back/Biceps
    Friday=Shoulders/Forearms
    Saturday=Cardio/abs
    Sunday=off

    or there is this one, but the first one fits my schedule better.

    Monday=chest/tri
    Tuesday= Cardio
    Wednesday=Legs/calves
    Thursday= Cardio
    Friday= Back/Biceps
    Saturday= Cardio
    Sunday=Shoulders/Forearms/Abs

    Or do you guys recommend something else?
    I recommend this:

    Monday:
    • Chest/Upper Back
    • Shoulders/Lats
    • Triceps/Traps
    • Abs
    • 30 mins cardio

    Tuesday:
    • Legs
    • Calves
    • Abs

    Wednesday:
    Cardio
    Thursday: Same as monday, but with a different rep scheme
    Friday: Same as tuesday, but with a different rep scheme

    and then repeat each week.. Might want to try undulating periodization for the rep scheme.. So, Monday and tuesday = 3 sets of 10... weds and thursday = 5 sets of 5... and then the following monday and tuesday = 4 sets of 8... and then repeat the cycle.
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    tatkins85's Avatar
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    with that work out i dont think his muscle will recover all the way.
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    Quote Originally Posted by tatkins85 View Post
    with that work out i dont think his muscle will recover all the way.
    Which work out? You would be suprised what the body will adapt to.
    The biggest thing is going to be his experience and current strength levels. If you are relatively a beginner you can get by with a much more frequent training schedule. Once you get more advanced (heavier weight) you are going to need more recovery time. Since Heavy is a relative term one method to gauge it is by your squat. When you can squat 1.5x your body weight, with proper form, more than likely you are no longer a beginner.
    What Ozarka lined out could work very well for you. The reason for the changes in the rep scheme is to get the different hypertrophy to induce increases in both strength and mass. 1-3 reps @ 90-100% 1RM=strength,8-12 reps @ 60-70% 1RM=mass, 5-8 reps is the best of both worlds.
    Stick with compound exercises that work multiple muscles at once and strive to add weight each time you go to the gym.
    If you are a beginner look at using a reputated program rather than designing your own. I would recommend something like the Bill Starr 5x5 or Poloquin's GVT. You can google either and find lots of info on them.
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    he has been going to the gym 4 about 1 year now. hes looking 2 gain stregth and size, and wants to know the best training routine to ge the job done. also he had been doing a training program kinda like ozarka,s so thats why hes asking about the change beacuse hes no long gaining from his work out. thanks 4 the info guys, keep it comming.
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    Quote Originally Posted by tatkins85 View Post
    he has been going to the gym 4 about 1 year now. hes looking 2 gain stregth and size, and wants to know the best training routine to ge the job done. also he had been doing a training program kinda like ozarka,s so thats why hes asking about the change beacuse hes no long gaining from his work out. thanks 4 the info guys, keep it comming.
    define "gaining", size, strength, power? Does he keep a log to see where he is still progrssing and where he isnt?
    Have him take a look at the stronglifts.com 5x5 intermediate program. Get him to run that for 8 weeks and see what he thinks. There is also a 5x5 that was developed at the Eclipse Gyms in Manilla he can look at. Similar programs but the Eclipse recommends doing a cycle of GVT after the 5x5. These are the two I would focus on first. In fact they are what I am doing
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