How Can I Increase Muscle Density?

HOW CAN I INCREASE MY MUSCLE DENSITY AND GIVE THEM A HARDER MORE DEFINED LOOK?

ANY TIPS ON TRAINING OR SUPPLEMENTS WOULD BE WELCOME. I CURRENTLY TRAIN 4-5 TIMES A WEEK, FOLLOW A GOOD HIGH PROTEIN DIET AND I AM CURRENTLY TAKING 19NOR 250.

I AM 5' 9" AND WEIGH 12 STONES, AROUND 170 POUNDS.NOT EXACTLY A BIG GUY BUT I WOULD LIKE TO ADD MORE VASCULARITY TO THE LOOK OF MY MUSCLES.

ANY REPLYS WOULD BE APPRECIATED

No need to SHOUT

It sounds to me like you've already got everything you need to build mass. Maybe if you change the type of exercises that you do will help. For example do you bench press or use dumb bells? Do you do small reps with hard weights or large reps with medium weights? Tell me a bit more.

marty.

Thanks for reply. Sorry for SHOUTING.First time i have done this.

My current workout is below:

MON:Chest and Cardio (20-25 mins)
TUES:Legs and Biceps
WEDS:Back and Cardio
THURS:Legs and Triceps
FRI:Shoulders and Cardio
SAT:Rest
SUN:Rest


CHEST: Incline Dbell Press 3 sets 8 - 10 reps
Pec Deck 3 sets 8 - 10 reps
Flat Press 3 sets 8- 10 reps

BACK: Widegrip pullups 3 sets 12/10/8 reps
Widegrip behind neck pulldowns 3 sets 8- 10 reps
Military Press 3 sets 8 - 10 reps
Pulley Rowing 2 sets 8 - 10 reps
Upright Rows 3 sets 10 reps

BICEPS: Dumbell Curl and Barbell Curl Superset
3 sets 8 - 10 Barbell followed by dumbbell to failure
Lying Cable Curl 3 sets 8 - 10 reps
Standing Cable Concentration Curls 3 sets
12 - 16 reps
Wristcurls 3 sets 12 - 16 reps

TRICEPS: Close Grip Barbell Press 3 sets 8 - 10 reps
Pushdowns 3 sets 8 - 10 reps
Overhead Extensions 3 sets 8 - 10 reps
Dips 3 sets as many as possible

SHOULDERS: Dumbell Shoulder Press 3 sets 8 - 10 reps
Side Raises 3 sets 12 - 14 reps
Forward Raises 3 sets 12 - 14 reps
Upright Rows 3 sets 10 reps

LEGS: Squats 3 sets 12 reps
Machine Leg Curl 3 sets 12 reps
Leg Press 3 sets 12 reps
Calf Raises 3 sets 12 reps
Hamstring Curls 3 sets 12 reps


I try to eat as much good healthy food as possible and have 3 good meals a day.I also supplement my diet in between meals with N-Large Protein powder 4 times a day.I have also just started a course of 19-Nor.

I have followed this progam for quite a while and it has made noticeable effects especially my arms and chest.Recently i have become stuck in a rut and i am making less progress.I would like to reach 12.5 stones and keep as much lean mass as possible.I have been thinking of changing my program every week to SHOCK my muscles .My idea is below

WEEK 1 : Endurance 3 sets 15 - 20 reps
WEEK2: Strength 3 sets 12 - 10 reps
WEEK 3: Power 3 sets 6 - 10 reps
WEEK 4: No weights.Cardio and circuit training only

I would change the exercises around every time i train each bodypart as a i also changing from light weights to heavy to only cardio/circuits to give my muscles a short rest period.

Hope this makes sense to you and i havent bored you

Any thoughts or advice is always greatly appreciated.Thanks again

Looking at your training regime and add the fact that your gains are slowing leads me to believe that you are starting to over train. Some ideas to help you get back on track:

1. Take a week off. Mike Mentzer (HIT proponent) highly recommends a week to bring up your recovery ability.

2. If you are looking to gain size and density to your muscles, skip the cardio for the next 6 to 8 weeks. Cardio is very catabolic.

3. Keep your sets at no more than 9 per large body part (chest, back, legs) and between 5 - 6 for smaller body parts (bi's, tri's, shoulders).

Your diet looks pretty good. Hope some of these tips help out.

ever hear of a drug called halotestin?also known as stenox if you can obtain it.Comes in 2.5 mg tabs.A dosage of 15-25 mgs a day would get you cut and vasc. , more then u can beleive.But it is illegal,and although it doesnt aromatis,it does cause liver probs.
But as to the 19nor 250 ,this is a 19nor stack of some sort?well i woudnt waste my time on it unless you are an aged male with low testos. its the direct(but crapier) realitive to Deca.And i bet its atleast $40 a month. with low dosage.