which way to go ??

[terry tripod]

hey boys just about to start a new cycle !!
and need an opinon on my weight training....

last cycle was 14 wks dbol 3 wks sus250 650 a wk deca 300 300 a wk
diet 2800 off days 3300 on days..
training was three days on three days of cardio 45 min matrix training im only short 5'10 and started at 80kg and finished at 75kg gained 7kg and lost weight as well measured by an old pro...

this cycle i want to gain as much mass as i can ...
this cycle just sus 750mg a wk for 16 wks and thinkin of doin 3500 cals off days 4000 cals on days ! but was thinkin of doin 6 days a wk one body part a day ? what do you think is better ?

3 days of weight training an 3 days of cardio of 6 days of training one body part a day ?

 

[Tiny1234]

The diet is most important. That is good amount of Calories to start with. When you hit a point where you don't gain a lb, up your cals by 250 a day. It will equal out to a half lb in cals, that should get the weight going again.

As far as weight training, to gain it is good to rest and recover, so the 6 days maybe overkill. I like to do 2 heavy training days (I compete in powerlift and bodybuilding) and 2-3 bodybuilding style training, high reps, machine work, and isolation. Looks something like this.
Monday - Heavy Upper - Bench Press and Military Press - (Max 1-5 reps) and 2-3 assistance exercises.
Tuesday - Heavy Lower - Barbell Squat and Dead lift - (Max 1-5 reps) and 2 assistance exercises.
Wed - off or HIIT (Do some Farmers walks, Yoke Carry, or Sled Drags
Thurs, Friday, and Sat - Split up the upper body and lower body, do about 3-4 exercises, 2-3 sets of 10,15, or ever 20 reps for each upper body part. Lower body pick about 5-6 exercises, same sets and reps. About 45-90 sec rest inbetween, do drop sets, rest pauses, use going to failure sparingly.
Sunday Off or HIIT

Start with about 30 min of steady state cardio heart rate should be between 110-130
People are afraid to do HIIT but if you load your carbs before and after, and give yourself proper rest inbetween about 90 to 120 sec, you will not lose muscle. Sprinter are more ripped up than long distance runners, and it seems to work good for the strong men.

Hope this info help you out.