Pages: 1

Putting on mass

(CLICK HERE here to view the original thread with full colors/images)





Posted by: C6zo6

Essentially, what is the best way to get bigger and build muscle?

From my understanding, lift heavy around the 6-8 rep range, 4-5 sets, and eat over maintenance. Working out heavy 3 times a week. About 1g of protein per LBM. Ideally your looking for 1lb of weight gain a week.

I think I'm going to start taking this new GNC Amp Creatine. Anyone ever heard of it? A buddy of mine is getting pretty big on it and claims no bloating...They are tablets and you take 2 a day.

Any other suggestions on how to get bigger the best possible way? I understand fat comes along with muscle, but I'm trying to avoid it as much as possible to make my cut easier.


Posted by: Gazhole

The smaller the caloric surplus, the slower you'll put on weight, and that CAN minimise fat gain.

Don't agree with that particular training being the "best", though. Any sort of weight training with progressive overload or periodization will stimulate muscle growth if you have the calories.

I've bulked doing heavy triples, and escalating density training where you do hundreds and hundreds of reps in a session. The important part is keeping a fresh stimulus, progressive overload, and training hard.


Posted by: C6zo6

Quote:
Originally Posted by Gazhole View Post
The smaller the caloric surplus, the slower you'll put on weight, and that CAN minimise fat gain.

Don't agree with that particular training being the "best", though. Any sort of weight training with progressive overload or periodization will stimulate muscle growth if you have the calories.

I've bulked doing heavy triples, and escalating density training where you do hundreds and hundreds of reps in a session. The important part is keeping a fresh stimulus, progressive overload, and training hard.
Well said.

So, what would be an optimal routine for bulking? A split, or FBW? Does it matter? 3 days a week, or 4? My schedule is open, so i can workout often.

Also, should i take anything to help? I was reading about this GNC Amplified Creatine they sell in tablets. Apparently their is no bloating like the typical mono powder. Anything else i should take, or look into for better results?


Posted by: Built

No bloating. LOL! I love those statements. Just take ordinary creatine monohydrate. The bloating usually comes from the buckets of sugar that comes with the pre-mixed stuff.

Re optimal - that depends on you. Got something to bring up? Do a specialization for a bit, then deload before continuing or switching.

Just going for overall size? Balance your push and your pull, your upper and your lower. Periodize your training as per Gaz's post to keep it going.

Get in the habit of doing a little bit of modest cardio (sit on a bike or walk on a treadmill, or around the block) at the end of your workout as you sip your protein/dextrose/creatine shake; it'll enhance glucose uptake while helping you clear lactate and deliver nutrients to your muscles.


Posted by: Gazhole

Agree with what Built said about the training. If you want to make everything bigger, train everything equally with big movements. After a while if you notice some areas are lagging specialize on them for a while. Keep growth going by well-periodizing your program.

The shape and form of those elements is entirely up to you so long as you enjoy what you're doing and it fits your schedule. Train hard, keep eating and tracking your diet, and just go to it!

Go reading around people's training journals for new ideas (which is what i do when i'm looking for a new program) - its better than reading articles about training programs because you can actually see progress, and how a real person is going about things.







bodybuilding diet | bodybuilding workouts | bodybuilding supplements | muscle building | burn body fat | build muscle




vBulletin Copyright ©2000 - 2009, Jelsoft Enterprises Limited.


Content Relevant URLs by vBSEO 3.1.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36