building muscle with a higher body fat %

JAja04 · 06-09-2009, 09:37 PM

I'm currently i'd say 21-23% body fat. I'm 5'11 240lbs. ieat about 6000 calories a day. I have an imbalance in my upper traps and i'm having trouble getting them to grow.. My question is would it be wise to go on a cutting cycle and get my body fat down to 10% and then resume my mass building or does it not matter at all? I read an article where a guy was saying that the body builds muscle more efficently if you are working from a lower body fat.. Wanted the boards expertise. Thanks

juggernaut · 06-09-2009, 09:43 PM

I'd say cut the fat first, but continue lifting as heavy as possible. 10-12% are good numbers to begin a mass phase.

As for your traps being a problem what do you do to work them. By far, the best thign I have ever done are deads.

JAja04 · 06-09-2009, 09:49 PM

you know bro.. i've tried deads. Based on how my body genetics are though it just don't hit them that well.. although deads hit my upper traps certainly to some degree it seems to more dominantly hit my mid traps. Right now I do rack pulls from mid thigh (so i can really pile on the weight) and i'm upping the weight i use on shrugs. I was using 250lbs.. probably way too light.. Gonna try doing 405 and see how that works.. i'm sure i can handle it. Also doing some behind the back shrugs using the smith machine.

juggernaut · 06-09-2009, 09:54 PM

Try face pulls to hit the upper back and rear delts. I'd stick with deads, but be sure youre doing them properly. exrx.net is a great site to use to make sure you are doing it right.
As for shrugs, I haven't done them in months to almost over a year. They easily respond to deads. Plus you get the benefit of working the entire body with them.

DIVINITUS · 06-13-2009, 07:27 PM

I just started doing farmer's walks and my traps and forearms have really felt it...more so than shrugs for example.

**Built** · 06-14-2009, 02:03 AM

CLEANS!

Re bulking and bodyfat - it's true that you partition better when you're lean, but dieted-down former fatties don't partition the same way as naturally lean folks. I'd diet down to 10-12%, then stabilize there while gradually increasing training volume and calories until you find a new "maintenance". THEN bulk, slowly.

juggernaut · 06-14-2009, 12:56 PM

ahhh yes power clean + press. Theyre a bitch, but work well.

T_man · 06-14-2009, 03:14 PM

I did legs today. All i did was 5x5 squats & 1 set of lunges and i'm struggling up stairs.

Squats own so hard.

06-09-2009, 09:37 PM	#1
JAja04 Registered User Join Date: Feb 2008 Location: Pitts/ PA Posts: 51	building muscle with a higher body fat % I'm currently i'd say 21-23% body fat. I'm 5'11 240lbs. ieat about 6000 calories a day. I have an imbalance in my upper traps and i'm having trouble getting them to grow.. My question is would it be wise to go on a cutting cycle and get my body fat down to 10% and then resume my mass building or does it not matter at all? I read an article where a guy was saying that the body builds muscle more efficently if you are working from a lower body fat.. Wanted the boards expertise. Thanks

06-13-2009, 07:27 PM	#5
DIVINITUS It's a deep burn... Join Date: May 2003 Location: Homebase somewhere in MA Posts: 182	I just started doing farmer's walks and my traps and forearms have really felt it...more so than shrugs for example. "Can you please just shut the fuck up? You're blocking what could otherwise be a good thread discussion. No one cares about your shit " Juggernaut

06-14-2009, 02:03 AM	#6
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	CLEANS! Re bulking and bodyfat - it's true that you partition better when you're lean, but dieted-down former fatties don't partition the same way as naturally lean folks. I'd diet down to 10-12%, then stabilize there while gradually increasing training volume and calories until you find a new "maintenance". THEN bulk, slowly. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

06-14-2009, 03:14 PM	#8
T_man Registered User Join Date: Mar 2009 Location: Leeds, England Posts: 1,245 Photos: 1	I did legs today. All i did was 5x5 squats & 1 set of lunges and i'm struggling up stairs. Squats own so hard. Cheat on your girlfriend, not on your meal.

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06-09-2009, 09:43 PM	#2
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	I'd say cut the fat first, but continue lifting as heavy as possible. 10-12% are good numbers to begin a mass phase. As for your traps being a problem what do you do to work them. By far, the best thign I have ever done are deads.

06-09-2009, 09:49 PM	#3
JAja04 Registered User Join Date: Feb 2008 Location: Pitts/ PA Posts: 51	you know bro.. i've tried deads. Based on how my body genetics are though it just don't hit them that well.. although deads hit my upper traps certainly to some degree it seems to more dominantly hit my mid traps. Right now I do rack pulls from mid thigh (so i can really pile on the weight) and i'm upping the weight i use on shrugs. I was using 250lbs.. probably way too light.. Gonna try doing 405 and see how that works.. i'm sure i can handle it. Also doing some behind the back shrugs using the smith machine.

06-09-2009, 09:54 PM	#4
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	Try face pulls to hit the upper back and rear delts. I'd stick with deads, but be sure youre doing them properly. exrx.net is a great site to use to make sure you are doing it right. As for shrugs, I haven't done them in months to almost over a year. They easily respond to deads. Plus you get the benefit of working the entire body with them.

06-14-2009, 12:56 PM	#7
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	ahhh yes power clean + press. Theyre a bitch, but work well.