Weight Training for Mass Gains During a Testosterone Cycle
The different esters of testosterone
8 November 2014
Testosterone Stacks for Mass Gains or Dry Mass Gains
10 January 2015
Testosterone Treatments and Weight Training
Once you have the products for your testosterone treatment in hand (after a successful Internet purchase for example), you can start your cycle.
Increasing muscle mass with testosterone is easy, but to get optimal results you need the right weight training. This is an integral part of your treatment and you should take it seriously.
Quality training accounts for 50% of your cycle’s success.
Each workout should start with a cardio warmup to get your heart pumping and your cardiovascular system working. This makes you less out of breath for your workouts and as you carry yourself with your new weight gains.
Warming up your joints – especially your knees – is also essential when you are stressing them by lifting heavy weights. A bike warmup is a good compromise.
Testosterone and Weight Training for Bulking
- Training Ratio: 100% Weights/0% Cardio
- Exercise Type: 75% Full Body/25% Isolation
- Weight: 75% Heavy/25% Moderate
- Maxing Out: Systematically
- Average Rest Time: 2 minutes
- Average Workout Duration: 1 hour
The intensity of this type of training requires longer rest breaks and shorter workouts.
You will essentially do compound exercises with heavy loads.
Begin with full body exercises, increasing your maximum weight with each workout.
Begin sets at medium weight and quickly increase to your maximum load until muscle exhaustion.
Finish with a lighter set until failure for total muscle congestion.
End your workout with gradually decreasing isolation exercises for maximum congestion.
An example of such a program is:
3 x 8-12 Bench
3 x 8-12 Squats
3 x 6-8 Deadlifts
3 x 8-10 Military Press
3 x 10-12 Pull Ups
3 x 10-12 Dips
3 x 20 Situps
Some athletes may not feel the need to alter their existing weights program because it is working for them. The important thing to keep in mind is that you only have a small window to kill yourself in the gym and eat an insane amount of calories.
Your specific weights program isn’t as important as the effort that you put into it! Keep stimulating your muscles in new and complex ways with heavy weights and you will see results!
Program for bulking
| DAY | WORKOUTS |
|---|---|
| Monday | Intense Upper Body 3 to 5 minutes rest Bench press with bar 3 x 8 repetitions (Weight allowing 8 repetitions) 1 x maximum (80% of previous load) Dumbbell bench press 5 x 5 (to failure or almost to failure in each set) Pronated lat pull-down 5 x max reps x 70% |
| Tuesday | High Volume Upper Body 1-2 minutes rest Front bar with one dumbbell in each hand 3 x ascending pyramid Ascending pyramid = 4x40% + 4x45% + 4x55% + 4x70% + 4x85% 3-4 second negatives, explosive positives High pulley tricep extension 3 x max reps x 70% T-bar rows or Yates rows 3 x ascending pyramid Ascending pyramid = 4x40% + 4x45% + 4x55% + 4x70% + 4x85% 3-4 second negatives, explosive positives Flys with dumbbells 5 x 1 minute of work x 40% (2 minutes of rest) Dumbbell curl (regular or rotating hammer curls) 3 x max reps x 70% |
| Wednesday | REST |
| Thursday | Intense Lower Body 3 to 5 minutes rest Parallel squat or hack squat 3 x 8 repetitions (Weight allowing 8 repetitions) 1 x maximum (80% of previous load) Lunges with a bar 5 x 8 (to failure or almost failure in each set) Extended leg raises 5 x 5 (to failure or almost failure in each set) |
| Friday | Lower Body + Abs Rest for 1-2 minutes Bulgarian split squat 3 x Ascending pyramid Ascending pyramid = 4x40% + 4x45% + 4x55% + 4x70% + 4x85% 3-4 second negatives, explosive positives Leg Curl 5 x Ascending pyramid Ascending pyramid = 4x40% + 4x45% + 4x55% + 4x70% + 4x85% 3-4 second negatives, explosive positives Planks (front and side) 5x 1’ (1' for recovery) Add weight if it is too easy High pulley crunch 3 x Max repetitions with 70% of 1RM |
| Saturday | TOTAL REST |
| Sunday | REST OR RESTART PROGRAM FROM DAY 1 |
This is the classic type of training, suitable for both experienced bodybuilders and beginners. With discipline and a serious attitude, you can obtain excellent results.
Testosterone and Weight Training for Dry Mass Gains
- Training Ratio: 75% Weights/25% Cardio
- Exercise Type: 50% Full Body/50% Isolation
- Weight: 50% Heavy/50% Moderate
- Maxing Out: Regularly
- Average Rest Time: 1 minute 30 seconds
- Average Workout Duration: 1 hour 15 minutes (30 minutes cardio)
You will improve your muscle quality by adjusting your fat levels with cardio.
Adding one workout per week is sufficient.
The workout: an equal balance between compound exercises with heavy weight and isolation exercises with moderate weight.
Begin with compound exercises, increasing your maximum weight with each workout.
Start sets at medium weight and increase to your maximum weight until muscle exhaustion.
Finish with a lighter set until failure for complete muscle congestion.
The second part of the workout involves gradually decreasing isolation exercises for maximum congestion.
Weight training for dry mass gains
| DAY | WORKOUT |
|---|---|
| Monday | Intense upper body 3 to 5 minutes rest Bench press with bar 3 x 8 repetitions (Weight allowing 8 repetitions) 1 x maximum (80% of previous load) Dumbbell bench press 5 x 5 (to failure or almost failure in each set) Pronated lat-pulls 5 x max reps x 70% |
| Tuesday | High weight upper body 1 to 2 minutes rest Tricep extensions with dumbbell in each hand 3 x ascending pyramid Ascending pyramid = 4x40% + 4x45% + 4x55% + 4x70% + 4x85% 3-4 second negatives, explosive positives High pulley tricep extensions 3 x max reps x 70% T-bar rows or Yates rows 3 x ascending pyramid Ascending pyramid = 4x40% + 4x45% + 4x55% + 4x70% + 4x85% 3-4 second negatives, explosive positives Flys with dumbbells 5 x 1 minute of work x 40% (2 minutes of rest) Bicep curls (regular or rotating) 3 x max reps x 70% |
| Wednesday | CARDIO |
| Thursday | Intense lower body 3 to 5 minutes rest Parallel squat or hack squat 3 x 8 repetitions (Weight allowing 8 repetitions) 1 x maximum (80% of previous weight) Lunges with a bar 5 x 8 (to failure or almost failure in each set) Extended leg raises 5 x 5 (to failure or almost failure in each set) |
| Friday | High weight lower body + abdos 1 to 2 minutes rest Bulgarian split squats 3 x ascending pyramid Ascending pyramid = 4x40% + 4x45% + 4x55% + 4x70% + 4x85% 3-4 second negatives, explosive positives Leg Curl 5 x ascending pyramid Ascending pyramid = 4x40% + 4x45% + 4x55% + 4x70% + 4x85% 3-4 second negatives, explosive positives Planks (forward and side) 5 x 1’ (1’ for recovery) Add weight when it becomes too easy High pulley crunch 3 x Max repetitions with 70% of 1RM |
| Saturday | Rest OR 40 to 50 minutes on a stationary bike (70% of maximum heart rate). |
| Sunday | Total rest! |
Suitable for beginners and experts, this type of training requires discipline and precision.
Conclusion
Plan out your workouts without neglecting cardio so that you burn fat and develop a toned and athletic body.
With the right respect for your training, your diet and your cycle, not to mention PCT and protection, you will easily achieve your desired results.
