Newbie to the board

  • Thread starter Thread starter HARDGAINER2
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HARDGAINER2

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Hello all,

I am 36 years old 6 "1 204 lbs b/f around 13% looking to add lean muscle mass. I have been working out 5 day's a week 2 hour's a day for about 11 months. I have tried the Pro -Hormonne route with a high calorie and Protein diet it helped a little but I do not seem to be growing like I want to any ideas on supplements/diet or trainning would greatly be appreciated.

Supplements
CTD LABS Winadrol
CTD LABS Decabolin
Cytogainer whey protein
Gaspari Super Pump pre-workout drink
 
What's up Bro, thanks for the reply.
Monday's and Friday's I work Biceps and Triceps, 5 sets 8 to 10 reps max weight. Five exercises Hammer's/Preacher/
Ez bar/Dumbbell incline curl and for Tri I do tri extensions/cable pull's/dips.
Tuesday I work shoulder's and Traps, dumbbell rows
shoulder press/ cable lateral raise.
Wednesday I work the chest Heavy bench/incline dumbbell press/low cable crossovers/Milatary press/flies
Thursday I work back and legs
ABS I work on everyday.
 
Two hours a day, 5 days a week? Sounds like major overtraining to me. Your cortisol levels must go throug the roof. The simplest suggestion I would make would be to add another day of rest and try to shorten the duration of your workout.

Also you are working your two biggest muscle groups, back and legs, on the same day. Additionally, if you are not working back and biceps together, I would not suggest working them on consecutive days. Example: your biceps are secondary mover on back exercises and they aren't completely recovered for your bicep day.
 
What's up bro's, thanks for the reply Magic8ball,elbrandone and lifsiron. Hey Magic8ball I appreciate it I will try the extra day off, I just do not seem to get sore anymore and I move up in weights to the point the elbows and wrist start tripin.
 
Same ole bro and thanks for your intro. Trying to look as shredded as you.
 
HARDGAINER2 said:
Same ole bro and thanks for your intro. Trying to look as shredded as you.
Click to expand...


Welcome! Why would you want to look like HM he is skrawny lol. JK HM you know we are all proud of you over at I-T!
 
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