Need help for 4-AD-EC cycle?

Bigger Stronger Leaner Competitive Bodybuilding
1

I was wondering what would be good to do for a 4-AD-EC cycle. My primary goal is to increase functional Muscle Mass, and my 2 secondary goals are to increase strength and athletic performance. I thought of something like this, kind of a waterbury set up.

Monday
squat- 8x3-80%
romanian dead- 8x3-80%
lunge- 2x10
leg curl- 2x10, 2/1 technique
hyperextension- 2x15-20

Tuesday
ballistic bench- 4x5, 20-25%
incline speed bench- 45-50%, 8x3
neutral grip speed chin- 8x3, BW
chest supported row- 3x10
cg bench press- 4x3-5

Thursday
hang snatch- 4x4
jump squat- 4x5, 20-25%
box squat- 8x3, 45-50%
pull-through- 3x10
hyperextension- 2x15-20

Friday
incline bench- 8x3-80%
pullup-8x3-80%
dips- 2x10
seated row-2x10
db tricep extension- 3x10

Is this too many sets? And is too much speed work involved to gain muscle mass? I would like to gain about 15 lbs. What do u guys think?

2

Hi binford

considering youre using an androgen, the volume and intensity is too low. I would bump all reps on strength sets by 2. also I would also do any exercise a minimum of 3 sets.

also, I’d add
a. ab work
b. overhead pressing instead of incline bench on friday
c. on one of the back days, row before you pull up.
d. try and throw some unilateral moves if you wanna get functional mass and variety - i.e DB rows instead of seated row, etc
e. on monday, I’d sunstitute the hyuperextensions for some calf work/jumping

hope this helps

S-man

3

Ok i’ve made some modifacations, what do you think of this.

Monday
sit jumps- 3x10
squat- 5x5
romanian dead- 5x5
leg curl- 3x10, 2/1 technique
ham pull-through- 3x10
calf raise- 4x6

Tuesday
push jerk- 4x4, 75-80%
ballistic bench- 4x5, 20-25%
incline speed bench- 8x3, 45-50%
chest supported row- 4x5
lying triceps extension- 4x3-5
1 arm row- 3x10

Thursday
on box jumps- 3x10
hang snatch- 4x4
jump squat- 4x5
box squat- 8x3
ham pull-through- 3x10
donkey calf jumps- 3x10

Friday
bench press- 5x5
pullup- 5x5
incline db press- 3x10
seated row- 3x10
db overhead press- 3x10
triceps extension- 3x10, 2/1 technique

What do you think of this, too much volume, too much speed work?? Any suggestions at all, oh yeah and i’ll be doing ab work 2 to 3 tiems a week.

4

bump

5

on all none speed exercise, I’ll double the sets.

also, 3 different speed moves in one workout is too much on your CNS. you can split them between the workouts.

give it a shot.

S-man