Everybody who does bodybuilding wants to get big and lean.
That’s the goal for everyone.
Here’s a list of things that most guys do that fucks up their progress and success in fitness and bodybuilding.
- -They don’t eat enough protein.
- -They don’t lift heavy enough with good form in the 8-15 rep range.
- -They do pussy ass cardio.
- -They do long ‘drop-set’ light weight workouts.
- -They bulk on garbage food.
- -They use too many drugs in incorrect ratios.
Here’s what you should do.
Rule 1: When you’re on a cycle, drink a protein shake with 60 grams of protein with every meal. Or you can have them in between meals… as long as you’re getting enough protein in it doesn’t matter. Having it with the meal helps satiate you and drinking something sweet while you’re eating is generally beneficial and easy to do. Also take probiotics and digestive enzymes with your meals when on a cycle and eating a lot. You should be aiming for 400-500 grams of protein daily if you want to ENSURE that you grow. Protein is what makes muscle, not carbs, not fats.
Rule 2: You want to be progressing in strength in the hypertrophy range. Not the powerlifting range… Those guys just want to move weight. They aren’t concerned as much with muscular development. You want slow, controlled reps in the 8-15 range. You will notice a huge difference in your size gains when you go from benching 225 for 12 to 315 for 15. Your chest will be much more developed and bigger to accommodate that load.
Rule 3: Do actual cardio. Running, jump rope, heavy bag, sparring, shadowboxing, stair master on a high level, bike on a high level. Do NOT do easy cardio on an incline treadmill. That is not going to enhance your athletic performance like any of those previously mentioned cardio activities. If you do harder cardio, you feel better, you look better, you perform better, you burn fat faster, and you’ll get a runners high of endorphins after every session.
Rule 4: Drop Sets and light pump workouts should be part of your routine but not the bulk of it. Especially if you’re not the size you want to be yet. Some genetic elites can build muscle on the drop sets and lightweight exercises… but the best strategy to grow is to keep the lifting session short, focus on a few compound difficult to perform lifting exercises.
Rule 5: Generally drop the machines for free-weight barbell exercises. The isolation exercises and various machines have their place… Do these instead.
Deadlifts, squats, bench press, incline bench press or smith bench press/incline, bent over row, pull-ups and weighted pull-ups, shoulder press, heavy lateral raises and all shoulder raises.
I found that by working only machines and isolation type workouts that my strength greatly deteriorated. For example on the plate loaded hammer strength bench press my strength went way up… but on the incline bench press my strength went way down and my chest development slowed down almost completely. I believe this is because I wasn’t doing heavy incline bench press. I will still keep progressing on the hammer strength low press and incline press because I believe that’s easier on my shoulders and safer exercise for me, however I need to progress on those type of basic lifts to get the type of development i’m seeking.
Rule 6: If you want to look extremely strong, and extremely athletic, you generally speaking should be actually athletic… be able to have great cardio, and lift heavy weights on all the heavy movements. Too many guys expect to be able to take steroids and other compounds and simply do light weight pump workouts and have that be the thing that gets them the results… No. Be strong… Look Strong.
Rule 7: There is no room for garbage junk foods in your diet. If you get fat easily, or are struggling to put on muscle… your body needs to be working at 100% efficiency to get to the level that you’re seeking. You don’t need anything holding you back. Junk foods inflame your gut, intestines, make you break out in acne, make you generally feel like shit. Eat the basic healthy quality foods. Drink lots of water. You can still have tasty things in your diet, but the fat is is that those bad foods will greatly fuck up your gains.
Rule 8: If you’re beginning you hear various advice about different anabolic ratios and what to use vs what not to use. It’s tough to say specifically what will work for you because this is very, very individual with what works for you vs another person.
Generally speaking I like using 750 mg of Test E. I don’t like Sustanon I feel I bloat and get side effects from the multiple esters spiking at different times.
I love Tren but its very powerful and I get side effects.
I find that Tren E bloats me a bit but gives me powerful gains at 250mg per week. I like to run it as a base to keep Tren levels stable. It is very powerful and gives powerful side effects.
Trenbolone Acetate is very powerful, it shapes and sculpts the physique and can be used for very powerful lean gains. I try to keep it below 300mg per week otherwise the sides are just unbearable.
Proviron and Masteron are very good additions to any cycle… proviron is more affordable… it lowers Sex Hormone Binding Globulin and it frees up testosterone.
In other words, proviron and Masteron both make Gear work better. More for your money.
I don’t like to run Tren more than once per year. Because its mentally very very hard on me to run. I much, much prefer to run Test, equipoise, masteron, and proviron.
I don’t like orals what so ever, to me they kill my appetite, motivation, strength in the gym and they generally make me feel like shit.
Rule 9: Always use peptides or growth hormone releasing peptides.
Use CJC-Dac once per week in 1MG dose.
Use CJC- No dac + Ipamorellin or Ghrp-2 during cutting 2-3x per day.
Use CJC- No Dac + GHRP 6 during Bulking.
Use MK-677 during bulking.
Use huperzine A to potentiate all the peptides and lower somastatin.
If you can afford real growth hormone… get real pharma growth. Serostim is the brand you should get. It will likely run you about 600 per kit which will last you about 1.25 months if you’re running 3-4iu per day.
Peptides will cost you a fraction of that.
Most cost effective peptide stack is two things.
CJC-W/DAC 1MG per week
CJC-No DAC + GHRP-2/Ipamorellin 3-4x per day
Huperzine A 200-400mcg per day
MK-677 10mg Per day @ night
CJC W/DAC 1MG per week
CJC-No DAC + GHRP-6 3-4x per day
Huperzine A 200-400mcg per day
You can get the MK-677 and other bodybuilding products from www.enhancedathlete.com use code ‘teawithbrad15’ for 15% off.
Rule 10: Never get fat.
Anabolics work better when you’re lean. If you get fat, they don’t put on muscle as well.
Keep doing your cardio daily and lift heavy weights.
Eat clean mostly and you’ll put on quality muscle over time.
Until Next Time,