Any Advice?

[demon78]

Hi everyone from a noob here. Had a quick question. Have just started to get back into training after being out for 2 years. I usually do a fighters style of training but it has never helped me to gain mass. Does anyone have any suggestions to help me gain mass through training while not varying to far from the fighter style of training? I have tried varying things a little in prior years but never had any results in mass or weight gain.

Any advise or links to other forums on this site would greatly be appreciated.

Thanks Everyone

 

[dirtwarrior]

food + lift heavy + sleep = mass

 

[demon78]

So, basically scrap my usual regime & go to power lifting? Do i only stick with that or would it be safe to go back to the fighter regime from time to time without loosing gains? Any suggest phase of doing this if so?

Thanks

 

[docdoom77]

Power lifting style training is good for strength, but you want bodybuilder style for mass. the training is higher volume, bit lower weight than what a power lifter would use.

don't underestimate the advice about eating. a high calorie, high protien diet is key in gaining mass.

good luck

 

[CaptainNapalm]

Yes.
In addition to your "fighter" training. Do heavy squats on a weekly basis, heavy deadlifts on a bi-weekly basis, and try to cover all your other compound lifts like bench press, shoulder press, bb rows and pull ups. Don't waste any of your time on any other exercises. Lift heavy. Most importantly eat more and eat more protein.

 

[demon78]

Thanks everyone for the advice. I will switch up my regime ad keep ya'll posted o my results.

Thaks again!

 

[demon78]

Any percentage of max I should start with? Sorry but I am use to doing 15 reps around 60% to start then continue each set until burnout and add 5lbs for each set. Then Mai Thai training and submission, Heavy bag etc. I have found many variations of sets, reps, and % of max for body building. I will be cutting out a lot of the "fighter regime" so I can put on the extra muscle mass. Sorry but new to this style of training. Probably more dumb questions to come. LOL

 

[demon78]

OK, forgot to put some ijnfo that may be helfull in my last question. Was just reading that % of max may vary from bench to squats, etc. So here are my max's based on the rep to weight calculators I found on the net. that estimate. Did not have a spotter for actual 1rm on some lifts. Yes my legs and arms ar weak, but back and shoulders are strong for a little F*#$er.

Squats- 210lbs. est.
Dead Lift- 345 lbs. actual
Bench- 190 lbs. est.
Shoulder Press- 164 lbs. est.
BB Rows- 180 lbs. est.
Pull-ups - 31 reps now weight actual

Nothing impressive but 2 years out of shape and being a bean pole I guess it is not to bad to start with. LOL est weights are rounded to nearest 5 lbs.

 

[bman64]

IMO you are under estimating diet. You keep talking about your workout and % of max lifts when that is the last step of the process. We need to know your height, weight, bf%, and calories per day for maintenance. If you don't know those figures, then you need do a little more research. There are a lot of very informed guys here that could help you out with your macros and such, but they need those stats. Then, after you have all that in order, you can worry about a routine. If you do this you will see some crazy results, if you stick with it. Again just my opinion, could be totally wrong, but give it a shot.

 

[demon78]

I put all of that under the diet and nutrition forums. Just for the heck of it though. I am 5'10" tall, 145 lbs. my bf% is an estimated 6% .Right now at this time I am taking in around 5000 calories a day with the help of shakes. I am taking in around 390 g of protein, 490 g of carbs, 165 g of fat daily. This is divided between 4 meals, 2 shakes, and a couple of snacks a day. Plus from some advise through out the forums I am in my second day of Cyanostane RX stack. Was suggested that after I educated myself for 2 weeks on cycles and PCT, since I am new to PH's.
I have changed my workout around a lot. 98% of my workout consists of compound lifts, and just an occasional isolation if I think a muscle needs hit a little harder. I am starting off at 80% to 85% of my max on core lifts and keeping it heavy enough to have reps between 6-8. Other lifts like incline bench and what not I have had to just play around and find the right starting weight to stay in the rep range. I only do heavy bag, grappling dummy, headache bag, etc. on my 2 off days.