how many days a week for mass

[steez]

for bulking while using Anabolic Androgenic Steroids (AAS) how many days a week would you say is key for just putting on tons of mass?

 

[blackbeard]

its not really the number of days..its what you do on those days
list your rotuine and youll get much better feedback about what will work better for you

 

[steez]

m-chest and back,t-shoulders and arms,w-legs...repeat(i train 6 days a week, but i do only 3 or 4 movements per muscle group each day.

 

[blackbeard]

are you making gains right now off AAS? if not then you need to change up your rotuine..the split isnt that big a deal it matters if you are doing 20 sets per body part which IMHO is way too much..you grow through overloading the body that means heavy weights and compund moves..heres a routine by pullinbig that is very effective

Here’s a generic routine that is a good starting point. This is a mass building routine. Probably less volume than you are used too but very effective. Three days per week because that’s all most folks can handle if they are training heavy. They key is near failure or forced/assisted reps. Painful but very effective if you really want to put on size. This does not include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add cardio on the days off to fit your needs.

Monday:
Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
posterior core movement 2 x 10-20reps
heavy abs 2 x 20
hips 1 x 20-25 reps
Calves (your choice of exercise if you like) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps

Thursday:
Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps

Every one of these movements is a mass building exercise or an assistance movement to incease the core movements. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not the other way around.

Bear in mind this routine or any other will need some tweaking after several weeks. but if you looking to keep it simple give it 12 weeks and you will be amazed.

I hope this helpful to all who read it. I have designed many programs for a variety of athletes with varying needs. If you have special needs such as martial arts, football or gymnastics (to name a few) the program can be altered to accommodate these needs.

and for those who want a band/sled only routine here ya go:

d1
heavy sled pull forward 1 x 100yds
heavy sled pull backwards 1 x 100yds
band/neck/gms 2 x 10
band crunches 2 x 20
adduction pull 1 x 50yds/leg
abduction pull 1 x 50yds/leg

rest day

d2
band push ups 2 x 10
band push downs 2 x 10
band up-right rows 1 x 10 or front and side raises
band pull aparts 3 x 10

rest day

d3
band/neck gms 2 x 10
sled pull thrus with handle 2 x 10
band crunches 2 x 20
sled lat rows 2 x 20
band hammer curls 2 x 10

and for cardio on the off days. Pull the sled. =0)
__________________
I am available for online training. PM me if you are interested. And no its not free but very reasonable.

 

[steez]

are you making gains right now off AAS? if not then you need to change up your rotuine..the split isnt that big a deal it matters if you are doing 20 sets per body part which IMHO is way too much..you grow through overloading the body that means heavy weights and compund moves..heres a routine by pullinbig that is very effective

Here’s a generic routine that is a good starting point. This is a mass building routine. Probably less volume than you are used too but very effective. Three days per week because that’s all most folks can handle if they are training heavy. They key is near failure or forced/assisted reps. Painful but very effective if you really want to put on size. This does not include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add cardio on the days off to fit your needs.

Monday:
Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
posterior core movement 2 x 10-20reps
heavy abs 2 x 20
hips 1 x 20-25 reps
Calves (your choice of exercise if you like) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps

Thursday:
Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps

Every one of these movements is a mass building exercise or an assistance movement to incease the core movements. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not the other way around.

Bear in mind this routine or any other will need some tweaking after several weeks. but if you looking to keep it simple give it 12 weeks and you will be amazed.

I hope this helpful to all who read it. I have designed many programs for a variety of athletes with varying needs. If you have special needs such as martial arts, football or gymnastics (to name a few) the program can be altered to accommodate these needs.

and for those who want a band/sled only routine here ya go:

d1
heavy sled pull forward 1 x 100yds
heavy sled pull backwards 1 x 100yds
band/neck/gms 2 x 10
band crunches 2 x 20
adduction pull 1 x 50yds/leg
abduction pull 1 x 50yds/leg

rest day

d2
band push ups 2 x 10
band push downs 2 x 10
band up-right rows 1 x 10 or front and side raises
band pull aparts 3 x 10

rest day

d3
band/neck gms 2 x 10
sled pull thrus with handle 2 x 10
band crunches 2 x 20
sled lat rows 2 x 20
band hammer curls 2 x 10

and for cardio on the off days. Pull the sled. =0)
__________________
I am available for online training. PM me if you are interested. And no its not free but very reasonable.

no im not on Anabolic Androgenic Steroids (AAS) right now im starting my next cycle in a week and i really want to make huge gains on this next one...my workouts seem very pussyish lately and im always tired(i fell like i might be training to much even though i dont do that many movements per muscle group)

 

[mister69]

2-3 days a week will do just fine. Eat that beef

 

[steez]

2-3 days a week will do just fine. Eat that beef

i was thinking maybe 4...steak steak steak