Posted: 3/15/2012 8:20:32 PM EDT
|
This is a spin off of a thread in GD right now, but wanted to keep the BS filter on so I'll post it here.
Naturally, how much muscle mass is the body capable of building in x amount of time? Or rather, what are your experiences with bulking? Yes there are a thousand variables, sex, age, height, weight, genetics, current fitness or lifting level, diet and routine. But, again, generally speaking, what are some good numbers during a bulking phase and what were your results? One of our members has gained 13 pounds since January, lean mass. That's incredible, I only wish I could put on that kind of weight in that timeframe. Last year I started lifting for the first time in my life (at 30 years old). Did starting strength, kept the diet on the dirty side of clean for 3,500-4,000 cals a day. Started at 170 and finished week twelve at 184. But, at least half of that weight was fat. Bought some calipers at that point and was between 15-17%, or skinny fat. Didn't like how I looked in the mid section so cleaned up the diet a little and brought it down to around 3,000 a day and did P90X. Went from 184 to 180 and about 13-14%BF in 10 weeks. Still a little skinny fat syndrome, but about the same % as when I was at 170 but in a hell of lot better condition. So, for me, about 10 pounds in 22 weeks.  Had I lowered my intake a bit and counted macros during SS, I might not have felt the need to backtrack with P90X and lose that lifting time. All apart of the process I guess, lessons learned.
Found this article a few days ago. Don't know anything about the author, but being in T-Nation should give him a little. What do the more experienced members think about it? http://www.t-nation.com/free_online_article/sports_body_training_performance/the_truth_about_bulking |
|
I think the guy knows alot and has alot of experience.
Something to think about also is= Your body is stronger when you are fatter. Your muscles will allow more work and strain to happen when they are full of fat. You will find your heavy lifting to drop alot when you are to lean. So whyle I agree with not gaining an excessive amount of weight to build muscle I do feel that the fatter you are the easier it is to gain muscle as long as we are not talking about being so overweight you can not exercise due to being a fatty To gain muscle mass you have to lift heavier weight and get you body use to the heavier weight. Say you can bench 250 pounds 5 times and someone else can bench 250 pounds 20 times. You are both using the same weight but the 5 reps you are doing is pushing your body to grow bigger and stronger than the 20 reps does. If you do not have a good storage of fat your body will not allow you to do the 5 rep workout with a weight that actually exceeds your true muscle''which you want''. My point is that with the same exact amount of muscle mass you will lift 250 pounds 5 times if you have a good amount of fat stored but if you do not have enough fat stored your body will only allow you to lift the weight 2-3 times and you can not push your muscles in a way that actually increases your overall muscle mass. Your body knows it's limits and when you starve your muscles your body will automatically decrease your strength to make sure you do not damage your muscles and have no means of repairing them. |
|
He's mostly logical. But the fact that he's recommending cutting to 10% for maximum gains is unfounded and just a number he pulled out of his ass because he thinks 8% body fat is 'healthy for males'... 'healthy' for males is 8-19%. 20% is overweight... Shelby Starnes, a well known nutritionist for body builders, recommends 15-18% body fat for maximum muscle building... or as he says "If you can barely see the outline of your 6 pack, you're good." |
|
According to Tekka, a man can gain upwards of 20lbs in lean mass every year forever on just a clean diet and a BB.com routine...
Realistically, 1lb lean mass/month is generally the average that you can expect. There's likely to be extra during a concerted bulk, but that's likely to be fat. Some can expect more, especially if they're young, male, and beginning their first hypertrophic effort, but it definitely won't last forever. |
|
Quoted:
According to Tekka, a man can gain upwards of 20lbs in lean mass every year forever on just a clean diet and a BB.com routine...
Realistically, 1lb lean mass/month is generally the average that you can expect. There's likely to be extra during a concerted bulk, but that's likely to be fat. Some can expect more, especially if they're young, male, and beginning their first hypertrophic effort, but it definitely won't last forever. Lol. I remember that thread.....Ronnie Coleman is all natural. |
|
Quoted:
According to Tekka, a man can gain upwards of 20lbs in lean mass every year forever on just a clean diet and a BB.com routine...
Realistically, 1lb lean mass/month is generally the average that you can expect. There's likely to be extra during a concerted bulk, but that's likely to be fat. Some can expect more, especially if they're young, male, and beginning their first hypertrophic effort, but it definitely won't last forever. Is that the wrist curl workout I've heard so much about? 
|
|
Quoted:
I started lifting mid September and I've put on 15lbs since then. I went from 235 to 250 and I've added a 1/2" to my arms. My belt/pants have not changed, so while some of that has been fat I would say I've also gained a decent amount of muscle. Nice job, keep it up. |
|
Quoted:
Quoted:
I started lifting mid September and I've put on 15lbs since then. I went from 235 to 250 and I've added a 1/2" to my arms. My belt/pants have not changed, so while some of that has been fat I would say I've also gained a decent amount of muscle. Nice job, keep it up. Thank you. I've now started eating more like I should and have set a limit of 2000 calories a day with a goal to stay closer to 1800. Eating whole grain cereal with skim milk and fruit for breakfast. Whole wheat breads with roast beef and turkey. Trying to stay away from processed cheeses. Taking a multivitamin and drinking more water. I may still have some things to work out but it is far better than McDonald's and the crap I have been eating. I'm going to give this a go for a few months while lifting and see what my weight and measurements do. So far I'm having no issues with energy and lifting, matter of fact my workouts seem to be a little more intense. I also am using protein powder on days I workout to give me a little extra. |