Bulking - First Attempt
Discussion
Word to the wise; unless you are on AAS then forget about trying to gain more than 1-2lbs per month. The way to ensure you don't gain too fast is to log your calorie intake and weigh 1-2x per week. Adjust calories up or down every 2 weeks if you need to.
Another thing I'll say (though others will no doubt disagree) is that a perpetual calorie surplus is far from optimal. I'd opt to eat maintenance or even fractionally below on your off days and then obviously a surplus on training days. Depending on your appetite I'd strongly recommend intermittent fasting even while bulking, it WILL keep you leaner and maintain better insulin sensitivity.
Bulking is a marathon not a sprint, think of it as a 12-18+month thing rather than <6 months. You will not grow much muscle at all in a short timeframe, but a lb per month over 1-2 years will substantially improve your physique. Gaining 6-8lbs muscle and 10lbs fat in 6 months will not. Chances are when cutting you'd lose half the muscle anyway.
Just a few pointers which I wish I'd paid attention to in the past. Feel free to disregard!
Another thing I'll say (though others will no doubt disagree) is that a perpetual calorie surplus is far from optimal. I'd opt to eat maintenance or even fractionally below on your off days and then obviously a surplus on training days. Depending on your appetite I'd strongly recommend intermittent fasting even while bulking, it WILL keep you leaner and maintain better insulin sensitivity.
Bulking is a marathon not a sprint, think of it as a 12-18+month thing rather than <6 months. You will not grow much muscle at all in a short timeframe, but a lb per month over 1-2 years will substantially improve your physique. Gaining 6-8lbs muscle and 10lbs fat in 6 months will not. Chances are when cutting you'd lose half the muscle anyway.
Just a few pointers which I wish I'd paid attention to in the past. Feel free to disregard!
Lol at the steroids comments! First time bulking go on the gear! lol or not.
I've done it and have some threads on it from a while back, I got real fat but did gain a fair chunk of muscle. I was subscribing to the Dante (DC) method and it worked all right.
I was experimenting at the time, he actually suggests lots of good quality foods but also cardio to keep the fat down. His results are completely unquestionable but I also think its fair to say lots of folk are chemically enhancing too.
Lee
I've done it and have some threads on it from a while back, I got real fat but did gain a fair chunk of muscle. I was subscribing to the Dante (DC) method and it worked all right.
I was experimenting at the time, he actually suggests lots of good quality foods but also cardio to keep the fat down. His results are completely unquestionable but I also think its fair to say lots of folk are chemically enhancing too.
Lee
Best way of bulking I've found is a training program called Maximum Overload Training. Whilst there are no shortcuts, Max OT is the quickest way I've built muscle.
Max OT works on the principle of lifting heavy. Heavy heavy heavy. Focus on one body part per session. 3-4 exercises per body part. Pick a weight. If you can do 6 reps of a particular exercise, it's too light. Add enough weight until you can do 4 reps. After your warm up set, go straight to this max weight and bang out no more than 6 reps. As soon as you can do 6 reps of any weight, add more weight.
Download a movie called "I want to look like that guy" http://iwanttolooklikethatguy.com/ (also on youtube). Forget the extreme bodybuilders diet, but look at how this guy bulked. his trainer is a natural bodybuilder pro and he's been using Max OT for 15 years.
Read this
http://www.bodybuilding.com/fun/james1.htm
Enjoy. I will post up some bicep pics if I can find them. January to May. Transformation was noticeable, and I was only doing it half-a$$ed
Max OT works on the principle of lifting heavy. Heavy heavy heavy. Focus on one body part per session. 3-4 exercises per body part. Pick a weight. If you can do 6 reps of a particular exercise, it's too light. Add enough weight until you can do 4 reps. After your warm up set, go straight to this max weight and bang out no more than 6 reps. As soon as you can do 6 reps of any weight, add more weight.
Download a movie called "I want to look like that guy" http://iwanttolooklikethatguy.com/ (also on youtube). Forget the extreme bodybuilders diet, but look at how this guy bulked. his trainer is a natural bodybuilder pro and he's been using Max OT for 15 years.
Read this
http://www.bodybuilding.com/fun/james1.htm
Enjoy. I will post up some bicep pics if I can find them. January to May. Transformation was noticeable, and I was only doing it half-a$$ed
Ordinary_Chap said:
Lol at the steroids comments! First time bulking go on the gear! lol or not.
I've done it and have some threads on it from a while back, I got real fat but did gain a fair chunk of muscle. I was subscribing to the Dante (DC) method and it worked all right.
I was experimenting at the time, he actually suggests lots of good quality foods but also cardio to keep the fat down. His results are completely unquestionable but I also think its fair to say lots of folk are chemically enhancing too.
Lee
I'm keeping the cardio up. I know the bodybuilder types will scoff, but Im no bodybuilder ; )I've done it and have some threads on it from a while back, I got real fat but did gain a fair chunk of muscle. I was subscribing to the Dante (DC) method and it worked all right.
I was experimenting at the time, he actually suggests lots of good quality foods but also cardio to keep the fat down. His results are completely unquestionable but I also think its fair to say lots of folk are chemically enhancing too.
Lee
I do lift already, but nowhere near enough to build real muscle. Nor do I eat enough.
Smiffack993 said:
didelydoo said:
balders118 said:
They get you massive with little effort and as far as I'm aware there are no negative side effects. It's a no brainer!
MocMocaMoc said:
Ordinary_Chap said:
Lol at the steroids comments! First time bulking go on the gear! lol or not.
I've done it and have some threads on it from a while back, I got real fat but did gain a fair chunk of muscle. I was subscribing to the Dante (DC) method and it worked all right.
I was experimenting at the time, he actually suggests lots of good quality foods but also cardio to keep the fat down. His results are completely unquestionable but I also think its fair to say lots of folk are chemically enhancing too.
Lee
I'm keeping the cardio up. I know the bodybuilder types will scoff, but Im no bodybuilder ; )I've done it and have some threads on it from a while back, I got real fat but did gain a fair chunk of muscle. I was subscribing to the Dante (DC) method and it worked all right.
I was experimenting at the time, he actually suggests lots of good quality foods but also cardio to keep the fat down. His results are completely unquestionable but I also think its fair to say lots of folk are chemically enhancing too.
Lee
I do lift already, but nowhere near enough to build real muscle. Nor do I eat enough.
Dropping cardio for short periods of time to increase recovery from heavy weights can be a useful approach sometimes.
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