The 5-Step Muscle Mass Plan

As a bodybuilder, you want to be as big as possible. In order to do that, you need to get muscle mass. In order to get the size you want you have to follow a plan and live by it.

The Winner’s Way to Gaining Muscle Mass

1) The first step in gaining muscle mass is to EAT and EAT then EAT some more. This does not mean McDonald’s throughout the day, but you should be eating at least six times a day! Theses meals should be high in protein and calories. Let’s say you have a 10oz steak and 2 cups of rice – you’re then looking at 1,121 calories 88g of carbs and 83g of protein.  Multiply that by six (once for each meal), and you’re consuming over six thousand calories and 250g of protein a day. In theory, a 200 pound bodybuilder should be consuming about 4000 calories a day. You need to work out a plan and perhaps use a food journal to hold yourself accountable for your proper intake.

2) Lift like a champ. You cannot go into a gym and just fool around. Go in with a plan and follow it without a thought of doing something else. Use the gym to its full potential, including its free weights and machine weights. Stay away from the crazy exercises like standing on a exercise ball while doing squats. It looks stupid and its just gives you bad form. Also, lift heavy. If you can only do 250 bench presses four times then do that and do it for four to six sets. Keep increasing the weight over time, i.e. a couple weeks later, make it 255 and so on.

3) Sleep is a crucial factor for mass. During your sleep, your body regenerates and recovers. Your body releases growth hormones during deep sleep, which aids in muscle mass growth, joint repair, and fat loss. You should be getting at least eight hours of sleep a night.  Not only does sleep help with recovery, but if you’re not getting adequate sleep then you will have a hard time keeping up at the gym because your sluggish self won’t be able to push through the work out like you want.

The Other Aspects of Gaining Muscle Mass

4) Supplements are very beneficial to gaining mass. You have stimulates like caffeine, which decrease exertion and increase strength and intensity during workouts. Of course, there is also creatine, one of the most important supplements because it aids in gaining strength and muscle growth. Last but not least, whey protein. Whey protein will pack on the size in no time, and with all different kinds out there it will be easy to find one for you.

5)  Bench, deadlifts, and squats. Basic exercises will be the most beneficial when trying to get mass. In order to gain muscle you need to cause muscle damage, anabolic hormone release and strength. Bench press, deadlifts,and squats are the best exercises to do in order to achieve great gains.

Gaining Muscle Mass is a Goal

Remember these five steps to gain freaky mass. In order to achieve this, you have to stay focused and have a plan. Don’t give up!

Omnadren 250

Omnadren is a combination of 4 separate test esters. Older versions of the drug list the final two esters as isohexanoate and hexanoate. However, it should be noted that hexanoate is simply another word for caproate so the drugs esters have not actually been modified. Most commonly, people will correlate Omnadren 250 with its cousin Sustanon 250, since they are both a blend of 4 test esters. The only difference between the two lies in the last and most concentrated- ester. Whilst Omnadren contains the caproate ester, Sustanon contains the decanoate ester in the same concentration.

It is also not uncommon to hear people refer to Omnadren as a superior version of testosterone since it boasts 4 esters instead of 1 (or none). This should be taken with a grain of salt. All testosterones produce very similar effects while the ester simply delays the release of the compound into the body which has two immediate consequences. The first, being less important, is injection frequency. This has become a hotly debated issue recently& on the one side are those who advocate injections only once or twice per week. Frequently their arguments are supported with cycle results which have yielded good gains. On the other side and perhaps the more scientific side- are those who advocate injections at least every other day (EOD) or ever day (ED). One has only to glance at the ester constitution in Omnadren 250 to understand why this may be. Such small concentrations of the shorter esters (propionate and phenylpropionate) are rendered practically useless when Omnadren is injected once or twice per week. Furthermore, when injecting only a few times per week the peaks and valleys of concentration in the blood are not desirable. We want our blood concentration of the drugs to be as high as they can be relative to dose- as long as they can be. Obviously, this is not the case when fast acting esters are introduced and subsequently dissipated before another injection is given.

As the longest ester in Omnadren (caproate) is slightly faster acting than the longest ester in Sustanon (decanoate), users will notice an increase in their testosterone levels sooner with Omnadren than with Sustanon. This has a few consequences which we shall examine now. First of all, since testosterone aromatizes (converts) to estrogen, a buildup of this female hormone will occur more rapidly. With estrogen increase follows the inevitability of increased water retention. This is significant for 3 reasons: First, the users strength will increase. Secondly, the users size will increase, and finally, definition in the muscles will begin to dissipate. As an obvious result, Omnadren 250 is typically used more for bulking than cutting. The extent of these effects are highly dictated by the users diet and training habits, although it is also easily controlled with the proper use of anti-estrogen drugs such as Nolvadex, Armidex, Proviron, and a myriad of others.

Testosterone is a highly anabolic and androgenic hormone, it has an anabolic (muscle building) rating of 100, making it a good drug to use if one is in pursuit of more size and strength. And if you arent in pursuit of more size and strength, then why would you be reading this, right? Well, lets get on with it and look at exactly what makes testosterone a good mass builder. Firstly, testosterone promotes nitrogen retention in the muscle the more nitrogen the muscles holds the more protein the muscle stores. Testosterone can also increase the levels of the highly anabolic hormone, IGF-1, in muscle tissue. Even the aromatized part of testosterone that turns into estrogen may increase levels of IGF, and sensitivity to it. Testosterones actions come mostly from its binding to the androgen receptor to promote A.R dependant mechanisms for both muscle gain and fat loss. Thankfully, it also significantly increases the concentrations of the A. R in cells critical for muscle repair and growth and A.R in muscle. Testosterone induces changes in shape, size and also can change the appearance and the number of muscle fibers. Androgens like the testosterone(s) found in Omnadren can protect your hard earned muscle from the catabolic hormones, whether those hormones occur from exercise or other stress.

Omnadren Side Effects

There are strong androgenic side effects, which are pronounced with Omnadren (as with all testosterones). Oily skin, acne, increased body/facial hair, and depending on the individual an increase in aggressiveness can occur. Omnadren 250 can also be hard on the hairline. This is partly due to the conversion of the testosterone into dihydrotestosterone (DHT). Test is converted to DHT via the 5-alpha reductase enzyme. While DHT is more potent than test at the androgen receptor (the double bond is removed from the carbon4-carbon5 bond and replaced with a hydrogen atom on each) and is responsible for some growth. It can also cause some negative side effects as well. Testosterone, because of this bond is actually much more anabolic, in practical terms, because it For example: DHT formation in the scalp is suspected of causing/expediting male pattern baldness. To possibly combat this, one can use finasteride. This drug will inhibit the conversion of testosterone to DHT but many users will report that since DHT is more potent at the androgen receptor than test, gains in muscle mass as well as strength will diminish. On the other hand, a lack of DHT caused by blocking 5-AR can sometimes cause gynocomastia.

Omnadren Cycles

Typically cycles which contain Omnadren 250 will be around 12-16weeks. The idea is that it will take at least 2 weeks for the compound to become fully active in the body, and most users will report an additional 1-3 weeks until the effects of Omnadren are truly felt. As a result, gains from Omnadren are not typically noticed for about 1 month after the first injection. What most people mean by this is that although the actual drug is already active, gains arent realized immediately. The majority of users will supplement a fast acting oral drug such as Dianabol or Anadrol in the first 4 weeks of a cycle which is thought of as a kickstart until the effects of the Omnadren are fully felt. As mentioned above a typical weekly dose of Omnadren can range from 500mg-1000mg per week. Those who are new to steroids and cycling should generally start with a minimal dose so as to better judge how their own bodies will react to the synthetic testosterone. Id suggest beginners stick with 2 amps per week, if theyre inclined to use this preparation.

Steroid Detection Times

Due to frequent requests concerning detection times of steroids and other performance enhancing drugs, we thought it would be helpful to provide some information of the more common ones. The table indicates approximate durations where positive tests are possible. Of course times may vary between individuals, but the following serves as a guide. The times are how long after a cycle it's possible to test positive on a drug test.

1.  Nandrolone Decanoate (Deca Durabolin) - 18 months
2. Nandrolone Phenylpropionate - 12 months
3. Boldenone Undecylate (Equipoise) - 5 months
4. Methenolone Enanthate (Primobolan) - 5 months
5. Trenbolone (Finaject) 5 months
6. Trenbolone Acetate - 5 months
7. Injectable Methandienone (Dianabol) 5 months
8. Testosterone-Mix (Sustanon ) - 3 months
9. Testosterone Enanthate (Testoviron) - 3 months
10. Testosterone Cypionate  - 3 months
11. Oxymetholone (Anadrol) - 2 months
12. Fluoxymesterone (Halotestin) - 2 months
13. Injectable Stanozolol (Winstrol) - 2 months
14. Drostanolone Propionate (Masteron) - 2 months
15. Oral Methandienone (Dianabol) - 5 weeks
16. Mesterolone (Proviron) - 5 weeks
17. Oxandrolone (Anavar) - 3 weeks
18. Oral Stanozolol (Winstrol) - 3 weeks
19. Testosterone Propionate  - 2 weeks
20. Testosterone Undecanoate (Andriol) - 1 week
21. Clenbuterol - 4 days

Cutting and Bulking Steroid Cycles

There are loads of great cycles of steroids aimed at different standards of bodybuilder or looking at different outcome. I've just picked out ten great ones and given a brief description for each. Please bear in mind that sometimes there are different names for drugs depending on where you are in the world or who makes it.

Most importantly - do not even consider using steroids unless your diet is ideal for gaining muscle mass, even if you are looking to increase your definition. You should also be training very hard and regular. Make sure your natural gains have slowed down if this is to be your first time. Read the other articles on MuscleTalk, or post questions on the board if you have any queries.

Gynecomastia (presence of female breast tissue) and other aromatising side effects of some steroids (for example water retention) may be more apparent in certain individuals. If this is a problem take 20mg per day of Nolvadex / Tamoxifen until symptoms disappear, then continue with 10mg per day until the end of the cycle, or Clomid. It is generally thought best not to take Nolvadex unless you have these side effects, though it is good practice to keep some in stock in case it's required.

Clomid or HCG may be taken post cycle if a few weeks break is expected. This is in order to help kick start your own natural testosterone secretion, to minimise post-cycle side effects and, more importantly, to minimise any muscle loss after a course. There are a number of recommended ways to take Clomid, but an effective method is: 100mg per day for 7 days commencing 7-18 days post cycle depending on what is in the cycle. This is followed by a further 50mg per day for a further 2 weeks.

Some folk prefer to use HCG, and after heavy stacks both may be suggested. HCG should commence during the last week, with a jab weekly, for 3 jabs of 2500iu each.

Also I've not mentioned beta-agonists, thyroid hormones or growth hormone in this article. These can be added to any of the stacks as appropriate.

1. Beginner Cycle #1
The most frequently asked question in the steroids forum is for a great effective beginners cycle:

Deca durabolin - 200-400mg per week for 8 weeks
Sustanon 250 -  500mg per week for 8 weeks 

This is a standard first course recommended by most, even if the individual wishes to lose fat (as diet is the key to fat mobilisation, NOT gear). Whether you opt for  Sustanon is personal choice or depends on availability; both are great drugs. 400mg of Deca Durabolin per week is generally assumed to be the minimum amount for gains, however, many first time users do extremely well on less than this.

Continue on this for the full 8 weeks, but if you are still growing well, why stop? Review gains every two weeks, and it may be continued for 10, 12 or more weeks.

Nolvadex should be on hand in case symptoms of aromatisation become apparent. Clomid should be used post cycle commencing at 10-14 days afterwards.

The testosterone and the Deca durabolin can be split down into 2-3 shots per week: 250mg of test (1ml) plus 100mg of Deca durabolin (1ml) mixed into the same syringe, and another of 200mg of Deca durabolin (2ml).

2. Beginners Cycle #2 - The Classic Mass Builder
This is a variation on the above:

Deca durabolin - 400mg per week for 8 weeks
Sustanon 250 - 500mg per week for 8 weeks
Dianabol - 30mg per day, six days per week for 6 weeks

This stack should produce good results for the steroid user looking for mass. Here the Deca durabolin should be 400mg for optimum effects, and the Dianabol at the onset helps kick start the cycle while you are waiting for the longer acting Deca durabolin and test to take effect.

Nolvadex should be on hand in case symptoms of aromatisation become apparent. Clomid should be used post cycle commencing at 10-14 days afterwards. You may hold a lot of water from this brought about by the Dianabol and the testosterone but this can be reduced by the use of Nolvadex / Tamoxifen or Arimidex.

The dosage of Dianabol may be divided out through out the day and taken every 3-4 hrs as it has such a short half-life. Though most people take half in the morning and half in the evening. Take them with / after a protein-based meal.

The testosterone and the Deca durabolin can be split down into 3 shots per week: 250mg of test (1ml) plus 100mg of Deca (1ml) mixed into the same syringe, and another of 200mg of Deca durabolin (2ml).

3. Superman's Super Stack
This is another great lean mass builder, from a prominent member:

Trenbolone - 75mg per day
Winstrol - 50mg per day
Testosterone propionate - 100mg every other day

A six-week course and the usual precautions apply.

4. Phantomdh's 'Sus-deca-dbol-end-with-winny' Stack
Phantomdh's favorite cycle is the 'Sus-deca-dbol-end-with-winny' cycle:

Sustanon 250 - 500mg per week, weeks 1-10
Deca durabolin - 400mg per week, weeks 1-10
Dianabol - 35mg per day, weeks 1-4
Winstrol 30mg/ed, weeks 5-10

This is another great mass builder. The usual precautions apply.

5. A Testosterone-Free Lean Mass Builder
This is one if you want to avoid testosterone-based steroids. It's too often assumed that just because 'mild' steroids like Primabolan are not very androgenic, then they're not very good mass builders. Remember, all steroids are anabolic, and Primabolan as part of a stack is an excellent adjunct:

Primobolan depot - 300mg per week for 8 weeks
Deca durabolin - 400mg per week for 8 weeks
Winstrol - 150mg per week, weeks 2-7

This is not a huge stack, but is great for building quality, lean size (coupled with a sensible diet). We have a number of non-bodybuilding members of MuscleTalk, e.g. athletes, footballers, etc, and this may be a great cycle for them to try.

6. Knorkop's Frontloader
This is a great cycle from Knorkop, used as an example of frontloading Equipoise and Deca:

Week 1 - Frontloading
Equipoise - 800mg per week
Deca durabolin - 800mg per week
Testosterone propionate - 100 mg every other day

Week 2
Equipoise- 400mg per week
Deca durabolin - 400mg per week
Testosterone propionate  - 100 mg every other day

Week 3 - 4
Equipoise - 400mg per week
Deca durabolin - 400mg per week
Winstrol - 50mg every other day

Week 5 - 8
Equipoise - 400mg per week
Deca durabolin - 400mg per week
Winstrol - 50mg every other day

Week 9 and 10:
Equipoise - 400mg per week
Deca durabolin - 400mg per week
Testosterone propionate  100mg every other day

This is a great lean mass builder again, showing how frontloading is done. The downside is a lot of jabs, due to Equipoise being just 50mg per 1ml. The usual precautions apply, and use HCG and Clomid post cycle at 7 days.

7. Another Fave!
Nice and simple, but very effective:

Anadrol 50 - 100mg per day, 6 days per week
Deca durabolan - 400mg per week

The usual precautions are a must here, with Clomid commencing 7 days post cycle.