Set and rep for bulking

[hotairballoon Junior Member Find all posts View Profile Close hotairballoon]

Hey everyone, I'm on my second cycle and I wanna add mass. So I just wonder what do you guys recommend for set and rep. Also, how many exercise per day? And how do you guys do rest day?

[MrBig Senior Member Find all posts View Profile Close MrBig]

You need to give a little more info about yourself, then we can give you some ideas.

[hotairballoon Junior Member Find all posts View Profile Close hotairballoon]

Thanks for replying man. I'm 23. W: 175. H: 5'8. First cycle I ran test 500mg/week for 10 weeks. Second cycle: I'm running test 600mg, deca 400mg/week plus 40mg methan (dbol) an hour before the gym. My first cycle was kinda blah cause I didn't notice anything about strength or size. I just started my second cycle this week.

I'm looking to put more mass. I've been doing 4 set of 10 - 7 - 5 - 3 for everything (except legs)

For example:
benh press:
125 for 10
135 for 7
145 for 5
155 for 3

What do you think about my routine?

[hotairballoon Junior Member Find all posts View Profile Close hotairballoon]

Forgot to include my BF. It's 14%.

[MrBig Senior Member Find all posts View Profile Close MrBig]

First thing is your diet, I would suggest some where between 3000 and 3500 calories. This is the MOST important thing in accomplishing anything, is that diet, you need to be eating enough. Now I can tell you that most guys always say, oh I'm eat plenty of food. Well when they go to actually calculate there intake, it's well below what they ever expected it would be. So get that diet down, then worry about your training.

But as for training, everyone I know or have talked to has there own way of putting on size. Jay Cutler has always used 10-12 reps and he's won 4 Mr. O's, as for myself, I like to warm up with a set or two. Once I've warmed up, I keep my reps around the 8 rep mark. Once I can do more than 8 reps I'll add 5-10lbs to the bar, depending on what exercise I'm doing. You should get a lot of different comments with this post, your job is to see what works for you and what feels good.

Remember the diet is key!!!!!!

[hotairballoon Junior Member Find all posts View Profile Close hotairballoon]

Thanks man. How many exercise do you normally do a day? Is 5-7 enough? How do you rest between set?

[MrBig Senior Member Find all posts View Profile Close MrBig]

My work out looks like this:
Monday - Legs
Squats - 5 sets
Leg extensions - 4 sets
Leg curls - 4 sets
Seated calfs raises - 4 sets

Tuesday Chest:
Flat bench - 5 sets
Incline bench - 4 sets
Dumbbell flies - 4 sets
Pec deck (machine flies) - 4 sets

Wednesday Shoulders:
Over head press - 5 sets
Dumbbell lateral raises - 4sets
Barbell raises - 4sets
Bent over raises - 4sets
Front raises - 4sets

Thursday Back:
Wide bar pull downs - 4-5sets
Narrow grip pull downs - 4sets
Seated rows - 4sets
Shrugs - 4-5sets

Friday Arms:
Barbell curls - 4-5sets
Dumbbell alternating curls - 4sets
Concentration curls - 4sets
Straight bar push downs - 4-5set
Rope push downs - 4sets

[hotairballoon Junior Member Find all posts View Profile Close hotairballoon]

Thanks man. You're the best!!