RE: For Gaining Mass
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
RE: For Gaining Mass - 12/9/2006 6:02:04 AM
|
|
|
gzinkl
Posts: 3216
Joined: 3/23/2005
From: Chicago, IL
Status: offline
|
Hey David, for an example of a whole body, mass-gaining workout, check out HST. I have an online log for one cycle at http://www.discussbodybuilding.com/Zs_Hypertrophy-specific_training_journal/m_204454/tm.htm
It's a different approach than the traditional split, while avoiding overtraining and gets you out of the gym in an hour or less.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to David1991)
|
|
|
|
|
RE: For Gaining Mass - 12/9/2006 5:12:15 PM
|
|
|
danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
|
quote:
ORIGINAL: David1991
oo ok that makes sense, wow tho im surprised any1 especially someone whos done it as long as u have could make gains from 1 set per body part thats like nothing.
After a fantastic warm up, I can KILL myself with one set per bodypart!
After training for over 30 years, you better believe I have tried nearly every type of routine you can imagine.
If you cant do 8-10 sets total and hit the whole body...and limp away panting...you still have things you can learn about intensity and progresion!
It really does not take much to get the body to grow.
But, it is essential that you plan for a progression.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to David1991)
|
|
|
|
|
RE: For Gaining Mass - 5/7/2007 7:15:09 PM
|
|
|
Caesar
Posts: 25
Joined: 5/7/2007
Status: offline
|
Hi there,
Just joined and I know this is an old thread.
But I must congratulate you on posting such a simple and well laid out thread containing all of the basic and advanced factes.
Thanks, its a one stop thread.
(in reply to danmirage)
|
|
|
|
|
RE: For Gaining Mass - 6/3/2007 6:26:03 AM
|
|
|
jazz17782
Posts: 21
Joined: 2/12/2007
Status: offline
|
Amazing post. I learnt so much and am still learning. Thanks for getting me off to a good start. If you have the time could you look over the routine i built, based on your advice, to see if i've done everything correctly.
http://www.discussbodybuilding.com/m_261579/mpage_1/key_/tm.htm#261579
thank you
(in reply to danmirage)
|
|
|
|
|
RE: For Gaining Mass - 7/2/2007 12:15:28 AM
|
|
|
stef757
Posts: 11
Joined: 6/29/2007
Status: offline
|
im new here and I just have to say how great this site is so far, and posts like these are just what ive been looking for. i did have a question though about sets per body part. you say only 3-4 sets per body part.. does that mean like body part as chest, tricep, bicep etc? like currently my workout plan to give you an example on mondays i will work chest and tricep. Ill start off doing flat bench press 5-6 reps for about 80% of my max, break a minute and a half or two, and ill do 5 sets of that. then ill move on to either do some tricep pushdowns for 4-5 sets then ill do incline press for 4-5 sets in a similar fasion to the flat bench press. in all id say ill do flat bench, incline bench, chest flys, and sometimes decline bench press, tricep pushdowns, dips, and maybe a wild card or two on mondays. i normally get this in in about an hour. would you suggest i am doing too much? my goal is for strength gain and ive been doing this routine about 2 weeks now.
(in reply to jazz17782)
|
|
|
|
|
RE: For Gaining Mass - 10/25/2007 7:12:52 PM
|
|
|
WheyFreak
Posts: 322
Status: offline
|
Man... I feel really slow posting on such a old thread, but I just had to say something. First of all, REALLY GOOD POST!!! It helped me out so much. The only question I have is why you said only .9 grams of protien per pound of your bodyweight. I heard that you should be having 1.5 grams of protien per pound of your bodyweight. that is only 108 grams of protein for me, which seem pretty low. Can you clarify this for me?
_____________________________
The anti yet Coalition- Member
Rank: Hostile Sniper
Age 14
Weight 145
Height 5 feet 4 inches
Bf- No clue
Currenlty- Bulking
Goals:145-160 pounds of muscle and as tall as I can get!!!
Supps- Whey Protien, Probolic- SR, Flax oil, Fish oil, Multi-vitaimin, Vitamin E
(in reply to stef757)
|
|
|
|
|
RE: For Gaining Mass - 10/26/2007 9:31:00 AM
|
|
|
danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
|
Let me keep this brief and general. I have to run to a physiology lecture!
The excessive numbers for protein come from the sellers of protein. The lower numbers of protein are derived from research on optimal intake/growth findings in clinical research on bodybuilders and athletes. In fact the body learns to utilize the protein you give it. More trians you to destroy more protein. So start with less...
Note that I give a range. MORE IS NOT BETTER. Start with the mid to lower part of the range for you and use more carbs and fat! Go a month and see how you grow!! At your age (I started younger than your age.) Eating a balanced diet is essential! Try a month at .6 grams tracking muscle gains (yes, take measurements and photos) Try .7 grams for a month. Try .8 grams for a month.
More important is the P/C/F ratio and overall calories!!!
The "optimal" key is: nutrition, rest and training cycling!
Cheers!!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to WheyFreak)
|
|
|
|
|
RE: For Gaining Mass - 10/26/2007 1:07:01 PM
|
|
|
David1991
Posts: 8783
Joined: 11/3/2006
From: New Jersey
Status: offline
|
but cant the high carbs have a negative effect? thats why i keep my protein is so high, i dont want alot of excess fat gained from carbs
(in reply to danmirage)
|
|
|
|
|
RE: For Gaining Mass - 10/26/2007 3:14:26 PM
|
|
|
danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
|
(Our topic here is Optimizing Muscle Gains .
Please keep that in mind throughout this discussion.)
quote:
but cant the high carbs have a negative effect? thats why i keep my protein is so high, i dont want alot of excess fat gained from carbs
What are you calling high carbs?
I have seen people who eat 60% of calories from processed carbs...that is a problem.
Switching them to 70% carbs from whole foods made them instantly start to lean up and gain muscle. That is not ideal for everyone.
My last training partner had to eat 75% carbs, with 15% protein and 10% fats and gains muscle very easily, and gets lean easily.
I eat 25% protein, 45-50% carbs and 25-30% fat and can stay fairly lean, and gain muscle quickly.
Those are the extremes. For me 75% carbs is very high. For my partner 45% is extremely low.
When gaining muscle, getting the right amount of carbs for you is very important for many reasons.
Sure, excess calories, perhaps comprised of an excess of carbs can lead to some fat storage.
Eating high protein and low carbs makes your body very efficient at burning protein for energy and less efficient at using carbs for energy. Your total body water stores can be lower and if you increase carbs the total body water will increase, making weight increase (which is an increase in the water weight of the body, much of which is actually an increase in muscle water and volume.)
However, eating the right ratio of P/C/F for your oxidative preference will insure that you do not have an excess and that you can gain muscle with a minimum of excess calories.
Additionally, eating whole food carbs in whole meals (Vegetables, fats, proteins, carbs) insures that the consistent insulin levels in the body are appropriate and do not encourage fat storage.
Carbs = ++energy
Energy is required for intense training and intense recovery.
Intense training is required for optimal muscle stimulation.
Intense recovery is required for optimal muscle hypertrophy.
If you train the body to use protein for energy and you train intensley...you are likely to break muscle down to create more energy and the flow of protein is not going the right direction.
Meaning, your are likely anabolizing protein to produce energy.
You are also increasing the number of enzymes produced that do this, to make anabolizing protein easier.
Some people respond better to different ranges of carb intake. I give a range for that. What is ideal for you is easy to determine by starting with a ratio of lower protein and higher carbs, say 15% protein, 15% fat and 70% carbs (don't cringe...you are going to see some interesting training responses) and using that for a month, then up it to 20% 15% 65%, go a month, then 20% 20% 60% and go a month...then 25% 25% 50% and go a month...keep a record of how you felt, how your training went, your attitude and your training effects...you will find that a certain range made you train hardest, feel best and respond like a beast, and maybe even get leaner. Also, certain ranges are simply not pleasant for you. Pay attention!
I have seen many people go from 40% protein and 40% carbs to 15% protein and 70% carbs and start to lean up and get fuller and harder!
Do not think there is an absolute perfect ratio for everyone!!!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to David1991)
|
|
|
|
|
RE: For Gaining Mass - 10/26/2007 3:19:47 PM
|
|
|
David1991
Posts: 8783
Joined: 11/3/2006
From: New Jersey
Status: offline
|
wow 75% carbs? i mean of course there is no perfect ratio but im surprised 45% is very low for him. even when bulking i keep my carbs at around 40%. the highest i can remember for carbs i had was 43% with like 37% protein and 20% fat.
(in reply to danmirage)
|
|
|
|
|
RE: For Gaining Mass - 10/26/2007 11:53:32 PM
|
|
|
danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
|
Lets be clear...45% is low for a human being.
Technically that is considered Low carb and a notch below that is very low carb intake.
As athletes we do in fact do things a bit differently.
So during a cut we might scale back carbs significantly, knowing we will lose water and muscle fullness and then increase the carbs just before a show to fill out our glycogen reserves.
You read my post above so you now know what you are doing.
It would be good to choose an 8 week bulking "off" period to scale carbs up and protein down.
Then cycle back to leaning and crank it the other way...
You don't want to stay in the chemical state that favors protein/muscle break down for energy.
Remember, you will gain weight immediatly when the water fills out the muscles and liver.
It can take up to 6 weeks for the enzyme activity to shift to working optimally with the carbs.
You won't notice until it kicks in and the energy starts to shoot through the roof and growth picks up appreciably.
But after that you should enjoy some great workouts and some very nice growth, even with lower protein intake.
Drop total calories about 10-15% at first, as carb consumption does not use as many calories to consume as protein consumption does.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to David1991)
|
|
|
|
|
RE: For Gaining Mass - 10/27/2007 7:42:12 AM
|
|
|
David1991
Posts: 8783
Joined: 11/3/2006
From: New Jersey
Status: offline
|
well when would i do the 8 week bulk? because i dont think i could do it during this cut. im very pressed for time for when i have to be cut by and ive only been cutting for 6 weeks at this point. well actually only 4 were progressive the first 2 didnt do anything
(in reply to danmirage)
|
|
|
|
|
RE: For Gaining Mass - 10/27/2007 11:56:42 AM
|
|
|
danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
|
Of course you want to choose a time when you have the leisure to do it. If you are on a timetable then it sounds like you are doing right.
Carla, a trainer of Olympian level bodybuilders, who is also in the ISSN, says this about the off season to performance date preparation progression...
(Macronutrient Ratios:) Shift from "off season" gaining to baseline in preparation for your appearance... Off seasonPersonalized Macronutrient Ratios that optimize growth (as discussed in my gaining mass thread) Baseline:
30% protein, 50% carbs, 20% fat Then adjust ratios to accelerate fat loss:
40% protein, 40% carbs, 20% fat Finally, maximize fat loss:
50% protein, 20-30% carbs, 20-30% fats Shift to off season... or, if another appearance is looming, baseline and cycle back. Why return to baseline and cycle? Because the body becomes acclimated to the cutting and becomes less efficient, even becoming resistant to losing fat. Cycle to maintain the progress.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to David1991)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
