Advice

[Naudo11]

I am very new to body building and was wondering what I should be focused on right now while I am in the developmental stages. I know this is a very general question but I am open to all advice. I have only been training for 6 months. I have done one cycle of deca 150mg a week for 12 weeks which was a big mistake. When I got off deca I weighed 192, in the pic I weigh 165 or 167. The scale says I am around 15 to 18%. After the cycle i did some Hcg and nolva and then clomid. Then i ran some DNP which helped me lose about 10lbs or so. I only ran it for 13 days because i had a date and didn't be "swamp thing" at the table. So there's my story just looking for advice. I'd like to avoid taking anything like the deca again or anything that will make me go bald or kill my junk. Also taking advice on focusing on muscle groups. Thanks fellas
Naudo

 

[MaxRep]

You've got to be kidding me... You're 6 months into training and you've already done a cycle?

Here's the best advice you'll never take:

Train and learn how to train over the next 2 years. Build a foundation. Experiment with various training styles. Read through the training forum and pick 3 different training styles. Perhaps; 1. 5x5, 2. Dual Factor, 3. HST. Experiment with Dogcrap if that appeals to you. Do each one for 6 months and then take the best of everything you've done and put a program together of your own and train that way for 6 months.

During this time, experiment with different eating styles so you start to understand how your body responds to medium calories, high calories, low carbs, high protein, med-protein, med-carbs, etc.

Then, if you're still training consistently 2 years from now, then start learning about anabolics and do a cycle.

Good luck,
MaxRep

 

[Grizzly]

LMAO! Not only has he only been training 6 mos and has done a cycle, but that means that only 3 of the 6 months were natural, minus the 2 weeks on DNP. LMAO again!

Honestly, dude, you don't look half bad. Better than a lot of dudes I know who have done 'roids. But, seriously, take MaxRep's advice. He looks better than all of us. He might know one or two things. In fact, I think he even knows three things.

IMO, you need the 5X5 or DFHT(since I know 3X/wk won't appeal to you) for the next year. It'll put on slabs of muscle in a relatively short time.

Buy "Starting Strength" by Mark Rippetoe. He'll advocate the 5X5 in it and, by golly, I'd listen since he's put 50lbs on dozens of athletes in a year's time.

Something tells me I just wasted my breath, though.

 

[Beefster]

Since Max and Grizz were hard on you (which, by the way, was well deserved) I will assume you are sincere and just made an early mistake. With that being said, there is no magic formula, supplement, exercise or workout routine that will take you to where you want to get. The road is paved with a consistant execution of a solid workout routine (5x5 for example) coupled with a solid diet and ample rest. Another thing that will keep you on track is establishing REALISTIC goals and taking on the mindset that this is a marathon endeavor.

Some keys:
1. Only look at the pictures in Flex, M&F, etc. NEVER read/listen to their workout advice.
2. Use the following exercises to make up the majority of your workout: squat, deadlift, bench (flat & incline), overhead press, bb rows, weighted pullups, weighted dips, weighted abs.
3. Consider a workout split as training "movements" rather than a specific muscle. This will result in muscle groups being trained 2-3x per week.
3. Don't be so concerned with the actual amount of weight you are using, rather that your are consistantly increasing the weight over time while maintaining PROPER form (check the ego at the door for big gains).
4. Your diet is key to gaining/losing weight. Eat more to grow or eat less to lean out.

I agree with Grizz on the evaluation of your pic. Put that pic away and compare it after 2-3 years of solid training and eating....I think you will be pleasantly surprised.

Just curious as to your age & background.

I am feeling optimistic today and will assume I didn't just waste my breath.

 

[Naudo11]

Guys I know i made a mistake but I am intent on making up for it. I do take advice very seriously. Alot of people have made the same mistake that I made but never went to them gym at all. Its cool though, because I know that I will take the advice use it to my advantage. The workout I have been doing is one muscle group a day : chest , arms, back ,etc. .. I like because I actually feel like i accomplish something in the gym. A 30 minute workout doesn't appeal to me. Beefster asked about my age and background. I just turned 25 and background, well I am not real sure what you are asking about. I always been a runner/soccer player or skinny. I weighed 130/135. Then I just started growing. I have a 44inch chest and 30 inch wast. Guys i am serious about this shit, i will take your advice or you can kick me off the website. Hell I'll post the transformation. Whatever it takes.
Please keep the advice coming. Naudo

 

[Grizzly]

Who said anything about a 30 minute workout? Furthermore, whether you "feel" like you accomplish something or not is irrelevant. If you did 30 sets of leg extensions and leg curls, you might "feel" like you accomplished something, but the fact is that you just pissed away an hour of your life.

 

[Naudo11]

This is for Max Rep. I have always heard that I should change my workout routine every month. . .6 months seems a little long for one type of routine.

 

[MaxRep]

This is for Max Rep. I have always heard that I should change my workout routine every month. . .6 months seems a little long for one type of routine.

If you're working out 5 days/week, and you're working each bodypart once per week, not including overlap... ie: working back also works the biceps but we don't count that as a biceps workout. Anyway, this means you're working chest for example, 26 times in 6 months. A twice a week program will give you 52 chest workouts in 6 months. If you feel this is too many chest workouts of a similar nature, and you should change your chest routine every 4-8 workouts, then by all means do so.

However, the reality is your chest will continue to grow with essentially the same workout indefinitely, provided you continue to increase the weight, or the reps, eat enough and get enough rest. This is not to say you can't have 6 different chest exercises and each chest workout pick any 4 for that day. This is essentially what I do. However, that doesn't really change it to a new routine, it's the same routine with varied exercises.

Best regards,
MaxRep

 

[Stormbringer]

Bro, listen to these people! I am amazed you have not been hospitalized. Seriously, I have been around this for twenty years now and see newbies in there late teens and early twenties, come in and get serious, some natural and some not. The ones looking for the short cut never last. The methodical guys that listen to direction and want to learn, eat like horses and learn proper form are that guys that you see a year or two later and have put on a good fifty pounds of lean mass or reaching there athletic goals. DNP! R u F-ing crazy! Learn how to eat. You know that can boil you where U sit. I have trained a lot and been trained alot by some very accomplished people. If you do not get these basics down you will not believe the amount of time later you will spend having to re train muscles and correct form when you do start lifting serious wieght. Not to mention the amount of money you spend on gear and waste because you do not know how to train correctly to utilize the juice. Not trying to discourage you, but I think this was a little reckless.

 

[Naudo11]

I completely agree with you and thats why I am here asking for advice. Yeh, I am a little crazy but who isn't! I intend on doing things right. So today I am starting 5x5 and going to try it for six months. I will work on my eating to , thats everybodies toughest place. I don't worry about criticism, i take it well, because I know I fucked up. Thanks for the advice.
Naudo

 

[MaxRep]

So today I am starting 5x5 and going to try it for six months. I will work on my eating to , thats everybodies toughest place.
Naudo

If you focus on training hard, follow the 5x5 just as it's laid out, you'll make good gains. Keep your food intake up and you'll pack on some nice muscle. 6 months from now you'll be a different person.

Read through all the stickies in the training and nutrition forums. Do some research into anabolics and when your training has progressed to where you're pushing decent weights and your form's good, you're eating right, then you'll get much more out of the anabolics.

Good luck!
MaxRep

 

[prodigy06]

You look like you been training for longer then 6 months. What's your age / height? Just curious.

 

[Naudo11]

5'7 or 5'8 and I am 25 years old

 

[Naudo11]

Hey guys just wanted to stop by and say thanks for the advice. This is my 8th week on the 5X5 method. I am getting stronger, especially at squats! Any how I am getting a little bored with rountine. I basically live at the squat rack every workout. Any advice regarding motivation or variaitons of the 5X5. This an opinion question and smart ass comments will not be needed.

 

[MaxRep]

Hey guys just wanted to stop by and say thanks for the advice. This is my 8th week on the 5X5 method. I am getting stronger, especially at squats! Any how I am getting a little bored with rountine. I basically live at the squat rack every workout. Any advice regarding motivation or variaitons of the 5X5. This an opinion question and smart ass comments will not be needed.

I'm glad to see you're putting in the effort and building your foundation. Keep up the good work!

You can always go off the 5x5 for 2-4 weeks and into a more traditional 8-12 reps and sets type of BB program. Once you've refreshed with that for several weeks you can get back into the 5x5 program.

Best regards,
MaxRep