Muscle Mass

Muscle Mass Routine – Beginners

Beginners Muscle Mass Routine

This Routine is suited to a beginner with no or little experience. Change the days to suit.

You should be doing low sets of low reps. I would suggest sticking to a 5×5 routine. Find a weight for every set that only allows you to do 5 or 6 reps. If you can manage more then add weight until you are really struggling. Remember that the first few reps that you do are just portals taking you to the reps at the end that will build the muscle. The muscle wont be built by just doing repetitions. The muscle is built because it realises that the current work load that is being requested is far too heavy for the muscle to be able to do it so the muscle is forced to grow so that next time it feels the same work load it can manage much more efficiently. With all that said, dont do yourself an injury. You should be working at your maximum but be careful with your form. Make sure all exercises are performed strictly so that you can be sure to remain free of pains and pulls.

Ive set the exercises into different colors to represent bodyparts worked.

Monday – Chest & Triceps

Exercise 1 – Bench Press (Bar) 5 sets of 5 reps
Exercise 2 – Bench Press (Incline) (Bar) 5 sets of 5 reps
Exercise 3 – Flyes or Pec Dec 3 sets of 10 reps
Exercise 4 – Close Grip Bench Press 5 sets of 5 reps
Exercise 5 – Tricep Pushdowns 5 sets of 5 reps
Exercise 6 – Tricep Extensions 5 sets of 5 reps

Tuesday - Rest Day

Wednesday – Back & Biceps

Exercise 1 – Wide Grip Pull Ups 5 sets of 5 reps
Exercise 2 – Seated Rows 5 sets of 5 reps
Exercise 3 – Lat Pulldowns 3 sets of 10 reps
Exercise 4 – Ez Curls 5 sets of 5 reps
Exercise 5 – Seated Db Curls 5 sets of 5 reps
Exercise 6 – Preacher Curls 5 sets of 5 reps

Thursday - Legs

Exercise 1 – Squats 5 sets of 5 reps
Exercise 2 – Leg Press 5 sets of 5 reps
Exercise 3 – Leg Extensions 5 sets of 5 reps
Exercise 4 – Standing Calf Raise 3 sets of 15 reps
Exercise 5 – Seated Calf Raise 3 sets of 15 reps

Friday - Shoulders & Traps

Exercise 1 – Shoulder Press (rear) 5 sets of 5 reps
Exercise 2 – Shoulder Press (front) 5 sets of 5 reps
Exercise 3 – Crucibles 3 sets of 10 reps
Exercise 4 - Shrugs 3 sets of 10 reps
Exercise 5 - Barbell Shrugs (front) 5 sets of 5 reps
Exercise 6 – Barbell Shrugs (rear) 5 sets of 5 reps

This is a basic beginners routine that will enable you to gain strength, power and size quicker than any other routine providing you have also paid attention to your diet, recovery and recuperation.

Muscle Mass Diet – The Off Season Look

September – January – ( 4 months )

The off season look, a lazy time for me but also an enjoyable one. I dont worry about what im eating, im not competing, im wrapped up its winter!

I’m training for Muscle Mass so my workouts remain demanding but my diet is very scruffy containing such luxurys as Ice cream or Yoghurt by the bucket!

Id still advise against drinking a bottle of cooking oil for breakfast, lets not undo any work we have already done but we can certainly ease off the regime and enjoy the winter, the season, its christmas!

Keep your protein at optimal levels, carbs dont need to be dropped at any point so go ahead and eat as much carbs as you want.

We are going to put on some extra pounds and at the same time 1 or 2 of those pounds may be in the wrong areas, dont sweat it. we got plenty of time ahead to start a cut later. Just make sure you dont substitute your shakes for junk.

Example of a Muscle Mass Diet

8.00am Breakfast should consist of Oats if possible. Nothing beats porridge in the morning. The slow release of carbs are perfect for the early morning rush around. Combine Oats with eggs and toast and a protein shake and you have the perfect muscle mass breakfast.

11.00am Snack could be a chicken sandwich or tuna sandwich. fruit such as banana. oat cake, yoghurt and a weight gain shake

2.00am Lunch could be any cooked meal such as a rice/pasta/potato with red or white meat or fish if preferred.

5.00am Supper If your like me, it will be something quick before the gym, so grab a couple tins of tuna, or a chicken get your pre workout supplements down your neck and your energy drink.

8.00am Snack Whey Shake , high protein meal such as fish / chicken / steak / fruit / oat cake

11.00am Finish some chicken from earlier in the day that you didnt manage to eat and wash it down with yet another whey shake.

Muscle Mass – CE Questions and Answers

My Questions and Answers are based on MY experiences using Anabolic Steroids over the last decade and more.

Has using Anabolic Steroids damaged your body in any shape or form?

Yes definately. Anabolic Steroids has not only damaged my body but it has also caused damage mentally. I spent along time on steroids because i couldnt quit them. It’s not that the steroids are addictive, but rather the feeling whilst you are on them is addictive and the withdrawal is so depressing that you often find yourself going back on before your advised too.  Those of you that have been using for awhile will no exactly what i am talking about. Anabolics give you a passion for what you love, for the bodybuilding. you train harder, you grow quicker, you feel great, your confidence is sky high, recieving compliments or even better disgust at how big and freaky you look, always loved that one     The whole on cycle experience during the summer is an addiction. The sun is shining, you look great, you feel great, everything feels like its going your way….and then….its that time again, time to end your cycle. You see when you cycle steroids you should remain on for a period of about 3 months, and then stop taking them for the same amount of time. Some people will choose to stay on for shorter periods of time, and those of us that get hooked, (i did) will try to stay on for as long as possible, perhaps starting a cycle in the new year and attempting to drag it into the summer. When i finish my cycles at the end of the summer, i have the rest of the year to recover but that recovery is not an enjoyable one for me or for my family as i suffer various side effects such as depression,weight loss,strength loss,no sex drive,no motivation. I stayed on for as long as i could because i couldnt deal with the effects when i was off. If you are considering steroids then you should concentrate on short cycles lasting just a few weeks so that your natural test levels recover quicker when you do finish.

Can i still get big without using steroids?

Yes you can still gain muscle mass without steroids but it is going to take longer and you wont get the same vascularity as you would using steroids and you may not get as strong as a steroid user BUT you will be healthier in the long run and your joints will last you a lot longer.  If you follow the plans i put forward on this site geared towards natural muscle mass gain then you will grow whether your using chemicals or not.

Ive already decided to use anabolic steroids, but i’d still like to do it safely, can it be done safely?

The best advice i can give someone whom is already committed to using steroids is to consider low dosages for short periods of time. If you do that, then using steroids will be no more harmful to you than using creatine. Don’t get too wrapped up in the whole stacking of steroid issue. Some will tell you to do one compound with another and another and another. Yes stacking steroids works because certain compounds compliment each other and work alongside to give you the growth but its not an absolute necessary action to take. Stack 3 compounds at the absolute most. Remember that Oral steroids such as dianabol and especially anadrol are more toxic to the liver and kidneys than any other steroid due to the fact that it is consumed orally. As crazy as it sounds the safest steroids are indeed the injectables.

Could you advise on a beginners stack, i’m going to use them anyway so i’d like to use them safely.

Testosterone should be your first port of call. It is just about the most popular and most effective steroid to use as a beginner. You dont need to stack it with anything, you will still see results but if you really want to maximise your results then adding deca works amazingly. Adding an oral such as dianabol in the first 3 or 4 weeks will simply blow you away with the results possible. No matter what anyone says, test,deca and dbol for a beginner who is looking for maximum muscle mass and is following everything else perfectly such as training,diet, rest and recuperation will pack on size like NOTHING else! Do not be surprised to gain as much as 40lb within 8 weeks. As crazy as that sounds it happens and it happens often. Ive seen it, ive experienced it.  Your first cycle will be one of the best cycles you ever do. Make sure it is a short safe cycle with low dosages and if you would be happy with a solid 10lbs of muscle then dont bother with the dbol or the deca. The deca will shut you down for longer meaning recovery will be slower and the dbol is a temporary weight gain since it is made up of mostly water. The test alone will be enough to give you pleasing gains.

I hate needles, can i just use dianabol and is that safe? and what can i expect to gain using just dianabol?

I personally love dianabol. I call it the happy pill as do many others. Dianabol is a fantastic compound that stacks well with other steroids as part of a cycle kick start. Dianabol is usually working within the body after just a few days. I normally feel the effects of dianabol after about 5 days and certainly into the 2nd week and from then on the effects are increasing on a daily basis. Injectable steroids such as testosterone cypionate will take about 3 or 4 weeks before they are working within the body and felt by the user. Dbol can be taken for the 3 or 4 weeks before the test kicks in and then dropped to allow water weight to subside. Since the test would be in the system the dbol drop would not be noticed. Just using dianabol will work to give you fast weight gain but you will also lose alot of that weight gain since it is only water retention. That doesnt mean dbol does not work to achieve Muscle Mass because it will. When using dianabol, you become much more motivated at the gym with massive strength increases enabling you to shift heavier weights which in return will give you more muscle tissue. Regarding how safe it is, i have used dbol on and off for the last 15 years at least and im still here with no issues. My liver values are as low as they need to be and my kidneys are functioning as they need too and i have done as much as 100mg of dbol a day stacked with many other compounds. Just because im ok doesnt mean you would be as well though. We are all different. If a user with a kidney infection started taking steroids i would imagine that the kidney infection would become worse and possibly lead to hospitilisation. If you are about to use dianabol id certainly recomend a quick check up first. Dont assume your ok. It doesnt cost anything to get a check up from the doctor and make sure your liver values etc are all as they should be.  For a beginner using dianabol, stick to just 30mg a day at the most for a maximum of 4 weeks. At that dosage you can expect to gain as much as 30lb and hold onto 10lb and know that you wont have too much of a tough time when you stop taking them.

More questions and answers coming soon, i got bored. if you want any questions answered then feel free to comment and let me know.

Natural Muscle Mass – 5 Rules to Follow

Dont let anyone tell you that Anabolic Steroids is the only way to gain size because that is not true. There are many natural bodybuilders that can obtain Muscle Mass without resorting to chemicals for help. Yes of course you will gain weight alot faster using Anabolics and yes you will get bigger using anabolics but that doesnt mean its something you need to do.

If you want to put on Natural Muscle mass then you need to follow some very important rules and follow them carefully. If you start cutting corners or missing some of the information out that i am about to give you then you will not get the results you had hoped for. You MUST follow the guide i give you to the best of your ability.

Rule Number 1 – Eat often and NEVER miss a meal.

It is easy to miss a meal because life got in the way again! If you want to gain Muscle Mass fast then you can no longer let life get in the way to interrupt your meal plan. Missing meals equals weight loss, not weight gain, its a big avoid.

Rule Number 2 – Never skip breakfast.

Another common practice and so easy to do is miss breakfast. Your running late it is so easy to do but it’s just about the most important meal of the day. You have just gone many hours without eating, if you do not eat immediately upon waking up then your body will look to get energy from elsewhere and may decide to eat into muscle storage. Dont miss your breakfast!

Rule Number 3 – No more late nights.

You dont grow in the gym, you grow at home after your session. We call it rest and recuperation. You need that rest otherwise both your training and your gains will suffer. I used to work as a doorman in birmingham for a few years and often got home in the early hours of the morning. Just about everything suffered. I was still eating throughout the night, whey shakes etc but the lack of recuperation was taking it’s toll. If you do work late at night, keep fuelled and make sure you get at least 8 hours of sleep when you do finally hit the sack!

Rule Number 4 – Don’t be lazy with your supplements.

It’s been a long day, you finish training, you get home, you eat, but you just cannot be bothered to make your night time shake. Missing one shake wont hurt! YES IT WILL! That shake is the most needed shake of the day. That shake will be working whilst you sleep in order to both rebuild and recuperate you. When you miss it, your body misses out on an important refuel.

Rule Number 5 – Don’t be lazy in the gym.

Yes we all have off days but in order to achieve success with your mission to create maximum muscle mass as quickly as possible you need to cut down off days and make them as rare as you can! If your using steroids then your probably so motivated that when you enter the gym all you want to do is smash up the iron and rip up tissue. Get the same attitude off steroids! If your going to train light then your going to stay light. Get the poundage on, push your pain barrier. The last rep is what it’s all about, keep remembering that. The effort that you put in to that very last rep is the reward you will get. Only YOU know how hard that last rep really was. Did you give yourself an easy ride? or did you train so hard that even when you didnt have a single rep left you asked your training partner to force you for 10 more! THATS the difference between growing and going through the motions!