Too many pms!! So this is how I did it! ECTOMORPHS! Hard gainers!

 Okay I am not here to argue with anyone, I am not seeking advice from anyone because I actually enjoy the way I look and keep progressing slowly.   If you have a question ask if you have a comment, I probably won't care... 
 
 
First off during my bulk it's not that hard to put on 20 - 25lbs..  I just kept over thinking everything!!
 
Try it my way for a while, don't question me and just see how it works for you.  If it doesn't work, well then do something else.. Not everything works for everyone.
 
Put your body in an anbolic state!! yes people have told you this a million times! well stop debating! stop questioning it, start living by it! 
 
Bulking
 
Step 1 - Sleep!! Sleep Sleep! don't be as active!  Get your 8 hours sleep try not to over exert your self with anything that you do.   Just be chill cook eat sleep.   You got to do this for 8 to 10 weeks.. it's not that hard but best pulled off in the winter time or just before summer.   When you can try to get a 45 min to 1 hour nap during mid day.  
 
Step2 - Squats!! Yes it's true.. Deadlifts? Not so important, atleast not to me and I am sure alot of people will debate that but I don't care.  Hit your lower back with Tbar rows, Barbell rows, Standing military press.   Improve those squats! blow up those quads and the arms will program to them.   I like to increase my squats by changing the range of motion and the level of assistance.   Get one of those big rubber balls and prop it up behind you in the rack with a bench.  squat down on the ball slowly!  if you start to struggle you can always give your self a bounce on the last rep.   3 weeks later switch to a smaller ball!  3 weeks later switch to a small bench that will put you at 90 degrees or just slightly under it.   The ass to floor crap is cool to, but it's not for everyone.   ALWAYS TRY TO INCREASE WEIGHT! I increased my squats from 225 to 365 this way in 10 weeks..  Sounds impossible but Ill put up a video very shortly since I figured out how to upload. 
 
3.  The heavy lifting, of an unacustomed to movement with 8 - 12 reps will spike hypertrophy.  Don't go into the gym and keep doing the exact same movements you did last week.  Change 2 or one of the movements atleast! also change what movement you start on.  For instance start with incline bench one week start with flat bench the next,  Do cable flys one week do dumbell flys the next. 
 
4.  Supplements AND FOOD!!,  BCAA's, Glutamine, Weight gainer on bulk,  Pro hormones to spike the results,  if your under the age of say 20 or 21 do not use pro hormones your natural test levels should be high enough!! don't screw with them!!   If your 20 - 21 +  Then I would recommend running epistane, havoc or H-drol for a first cycle.   Do your own research though.  Also be sure to run test boosters after the cycle.   
 
CARBS CARBS CARBS, FATS FATS FATS!!!! Who cares about protein! screw protein on the bulk!! With the right carbs your protein levels will balance them self out % wise to your total calories anyways!  So PASTA! RICE! POTATOES! WHEAT BREAD! PEANUT BUTTER! ALMONDS, LEAFY VEGETABLES, Yes throw in some ground meat or some chicken here and there, I never said stop eating protein, but your main concern should be the carbs!! SET AN ALARM CLOCK FOR EVERY 3 HOURS AND SLAM THAT FOOD DOWN!!
 
The weight gainer shakes!  Start with 1 shake added per day for the first 2 weeks, then change to 2 shakes for 3 weeks then change to 3 for 5 weeks.   You don't have to do it exactly like that but if you don't see your weight gain atleast 1 lb per week then you need more calories. 
 
5. NO ALCOHOL!! NONE AT ALL!! You can do it on your cut but not on your bulk!! Why the hell are you going to drink when it does the exact opposite of what your trying to do!! ANABOLIC STATE DAMNIT! NOT CATABOLIC!  TEST!!! NOT ESTROGEN! Come on man think! 
 
 
That's pretty much it! damn easy right!  Then why are you on here debating this? debating that? talking about training so much when it doesn't really have that much to do with training anyways?  
 
Also please FYI - This is for a bulk and your not going to gain that much lean muscle out of it.. you never will to be honest.  It takes years of training!! most pro only gain 5 - 10lbs of muscle per year! that's alot of freaking lean mass!! it makes a difference.    You may gain up to 10lbs of actual muscle like this and by the end of your cut you will keep maybe 7 lbs of it.   But it makes a hell of a difference! Do no keep trying to bulk and bulk get bigger and bigger because at the end of it you are going to lose alot of hard earned muscle because you had so much fat to cut off.  Don't be stupid!  It takes years!  It's all about the shape anyways. 
 
 
 
 
The next thing I will write down is the cut.  But try this first.  and yes, your strength is going to increase very drastically on the bulk.  Just keep proper form and avoid injury.
 
 
 
 
 
 

Good read.

Thanks for sharing.

Personal Trainer/Nutrition Consultant

good stuff

Thanks IBB!
Awesome info.  I'm just about to undergo a changeup in my routine and I'll definately take your workout, activity, and nutrition advice into consideration.  Thanks again!

Enjoyed reading

Great info!

A couple things that you pointed out, that I never thought of before:

1.) focus on carbs and fats rather then protien while bulking.  Interesting!  It makes sense, but I just was always all about the protien.

2.)  No alcohol during bulking, but okay for cutting.  I would have thought the total opposite since alcohol makes people gain weight.  Obviously the BEST thing would be to avoid alcohol altogether.

Good post, and I definately like your new love for squatting.  I couldn't agree on that point more!

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

I thought alcohol basically shut down your body's ability to burn fat.  Am I wrong?

Alcohol pretty much does nothing good for you whatsoever (except make for some fun a** nights), but I like to drink it anyway.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

I don't drink. I can't stand anything about alcohol. The effects are crap, the taste is crap, everything about it is crap.

And I agree with IBB about sleep, sleep will do wonders for your fitness goals. 10pm-6am is the most effective.
According to Paul Chek, the most ideal times to sleep to recuperate your body is from 10pm-2am, and to recuperate your mind from 2am-6am. But knowing it and doing it are 2 different things... hehehe. Don't I sound like a half-arsed trainer? :p

Wyrms,
   You would know:  I've heard some red wine now and then may have benefits, but why would you drink any alcohol on a cut?  Doesn't it put the brakes on fat burning until all the alcohol is metabolized into energy?

Point #1 From The REAL Effects of Alcohol on Your Body

The truth is...

1- Alcohol really affects the amount of fat your body can and will burn for energy!

In a study done by the American Journal of Clinical Research [4] they concluded that just a mere 24g of alcohol consumption showed whole-body lipid oxidation ( the rate at which your body burns fat) decreased by a whopping 73%!  

When alcohol goes thru the liver, the by-product is called Acetate.  It would appear that acetate puts the proverbial brakes on fat burning.

Your body can use many types of fuel.  Protein, carbohydrates and fat.  In many cases, the fuel used is dictated by it's availability.

Trouble is...

Your body tends to use whatever you feed it for fuel right?  As your acetate levels increase, your body burns more acetate as fuel. 

What this means is...

Fat burning takes a back seat!

What it all boils down to is this...

a) You consume a couple of alcoholic drinks or more.
b) Your liver metabolizes that into acetate.
c) Your body uses the acetate for fat as fuel.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

So THAT's where I read it!:  Question #17 on page 28 of Marc David's "19 Secrets to Build 5 Lbs of Muscle in 28 Days or Less"!  Knowledge you can actually use!  Reading is cool!  ;)

Ya, alcohol is no good.  I wish I didn't like drinking so much.  I'd probably by jacked and shredded by now, lol.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

That's why when I drink I buy good quality beer.  It's actually enjoyable to drink, and I drink much less because it costs more.

NBSFighter

That's why when I drink I buy good quality beer.  It's actually enjoyable to drink, and I drink much less because it costs more.

Not to mention waaay less impurities.

"But a true champion, face to face with his darkest hour, will do whatever it takes to rise above. A man fights, and fights, and then fights some more. Because surrender is death, and death is for pussies."