Bodybuilding
yanciel01
Posts: 4 Member
Any body want to share tips for building muscle mass?
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Replies
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Eat in a surplus. Lift heavy stuff up and put it back down....0
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Hypertrophy is all about rep range. Lift weights that you can get 9-12 reps out of for say 8 sets.
The actual exercises or movements matter relatively little but I would still recommend the basic compound movements for best overall effect as opposed to lots of isolation movements.
Deadlift squat bench overhead press and bent over row.0 -
^^^ this. Stick to compound movements. Eat around 1-1.2g of protein per lb of Lean body weight.0
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Hypertrophy is all about rep range. Lift weights that you can get 9-12 reps out of for say 8 sets.
The actual exercises or movements matter relatively little but I would still recommend the basic compound movements for best overall effect as opposed to lots of isolation movements.
Deadlift squat bench overhead press and bent over row.
Kinda. Hypertrophy is all about overall volume of work. The same amount of hypertrophy occurs if you are doing 3 sets of 8 or 8 sets of 3; however, you will take longer to recover from 8 sets of 3 due to the intensity, so since you will be recovered sooner at the 3x8 to do more 3x8, overall volume will be more over a period of time. Reps are just a product of your 1 rep max and ability to recover for the next bout of exercise. Two people's 1 rep max could be the exact same for a given exercise, but due to the varied muscle fiber differences between each, one might take 8 reps to fatigue and the other might take 15 reps to fatigue, thus why you will normally see a range... some just have more slow twitch muscle and some have more fast twitch muscle.
Past the point of 3 sets or so, the point of returns are severely diminished, so time spent on other tasks might be more beneficial for the OP depending on his training experience.
OP, assuming diet is in order, I would research to find a solid program that aligns to your goals and training experience. If you have no training experience, then getting on a good strength based program to establish a base is recommended. These will typically focus on compound movements as others mentioned and build up your work capacity and get strong.
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Hypertrophy is all about rep range. Lift weights that you can get 9-12 reps out of for say 8 sets.
The actual exercises or movements matter relatively little but I would still recommend the basic compound movements for best overall effect as opposed to lots of isolation movements.
Deadlift squat bench overhead press and bent over row.
Kinda. Hypertrophy is all about overall volume of work. The same amount of hypertrophy occurs if you are doing 3 sets of 8 or 8 sets of 3; however, you will take longer to recover from 8 sets of 3 due to the intensity, so since you will be recovered sooner at the 3x8 to do more 3x8, overall volume will be more over a period of time. Reps are just a product of your 1 rep max and ability to recover for the next bout of exercise. Two people's 1 rep max could be the exact same for a given exercise, but due to the varied muscle fiber differences between each, one might take 8 reps to fatigue and the other might take 15 reps to fatigue, thus why you will normally see a range... some just have more slow twitch muscle and some have more fast twitch muscle.
Past the point of 3 sets or so, the point of returns are severely diminished, so time spent on other tasks might be more beneficial for the OP depending on his training experience.
OP, assuming diet is in order, I would research to find a solid program that aligns to your goals and training experience. If you have no training experience, then getting on a good strength based program to establish a base is recommended. These will typically focus on compound movements as others mentioned and build up your work capacity and get strong.
So much this.0 -
Who got ideas for the best diet and workout plan to go from fat to build?0
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Who got ideas for the best diet and workout plan to go from fat to build?
So you never really mentioned your training history or experience, so I defer back to my previous post for now. In regards to diet, see attached link to get a basis of understanding of dieting to cut and dieting to bulk. View the entire series as I just link to the first one in the series.
https://m.youtube.com/watch?v=GAvW6xBZjSk 0 -
Don't let hippies get in your head. Eat meat and lift weights.0
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^ eh.0
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You will have to find what works for you. What are your goals if it to lose weight then build muscle, you are going to have to approach it differently. Your diet will be your most important tool, yes if you eat for a caloric surplus and weight train you will build muscle and get stronger, but will you look better, probly not, that is why bodybuilders have a season, off season bulk caloric surplus, on season cut/ lose weight retain mass.
If you want to lose weight Ketogenic diet is way to go, lift heavy to retain muscle, when you are losing weight your body wants to use the easiest nutrient source, which is muscle. Keep fats high, protein moderate, carbs extremely low. Bulk, increase carbs, lower fat increase protein up to 2 grams per LEAN body MASS.0 -
smslogan317 wrote: »You will have to find what works for you. What are your goals if it to lose weight then build muscle, you are going to have to approach it differently. Your diet will be your most important tool, yes if you eat for a caloric surplus and weight train you will build muscle and get stronger, but will you look better, probly not, that is why bodybuilders have a season, off season bulk caloric surplus, on season cut/ lose weight retain mass.
If you want to lose weight Ketogenic diet is way to go, lift heavy to retain muscle, when you are losing weight your body wants to use the easiest nutrient source, which is muscle. Keep fats high, protein moderate, carbs extremely low. Bulk, increase carbs, lower fat increase protein up to 2 grams per LEAN body MASS.
There is no specific "way to go" diet. Keto is a preference. Weight loss occurs through any diet consisting of a caloric deficit. Carbs are actually a catabolic macronutrient and provide energy through your workout. Why would you restrict an important macronutrient, especially during a cut? Although carbs aren't essential.....they will aid in functioning at an optimal level in the gym and in your daily life. Yeah you can manipulate carbs and lose 5 lbs of water weight in 3 days, but what happens when you reintroduce those back into your system? I understand diet is preference, but there is no set diet to lose, maintain or bulk other than any diet that's puts you in a surplus or deficit.0 -
Low carb is the way to go. If you look at anyone severely overweight they are put in low carb diets. They work. Then you can slowly add them in. I did Keto last summer and went from 218 to 191. After adding them back I gained some back but not to a huge extent. The whole point would be to get weight loss started. It seems like everyone that doesn't like low carb haven't tried it or don't have the willpower to stick with it.0
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Low carb is the way to go. If you look at anyone severely overweight they are put in low carb diets. They work. Then you can slowly add them in. I did Keto last summer and went from 218 to 191. After adding them back I gained some back but not to a huge extent. The whole point would be to get weight loss started. It seems like everyone that doesn't like low carb haven't tried it or don't have the willpower to stick with it.
Low carb is a preference. Some people respond well to it, others do not. It won't increase fat loss over conventional diets, especially when holding protein steady. And I know, for me, anytime I lower carbs below 200g my lifts suffer.
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Hypertrophy is all about rep range. Lift weights that you can get 9-12 reps out of for say 8 sets.
The actual exercises or movements matter relatively little but I would still recommend the basic compound movements for best overall effect as opposed to lots of isolation movements.
Deadlift squat bench overhead press and bent over row.
Kinda. Hypertrophy is all about overall volume of work. The same amount of hypertrophy occurs if you are doing 3 sets of 8 or 8 sets of 3; however, you will take longer to recover from 8 sets of 3 due to the intensity, so since you will be recovered sooner at the 3x8 to do more 3x8, overall volume will be more over a period of time. Reps are just a product of your 1 rep max and ability to recover for the next bout of exercise. Two people's 1 rep max could be the exact same for a given exercise, but due to the varied muscle fiber differences between each, one might take 8 reps to fatigue and the other might take 15 reps to fatigue, thus why you will normally see a range... some just have more slow twitch muscle and some have more fast twitch muscle.
Past the point of 3 sets or so, the point of returns are severely diminished, so time spent on other tasks might be more beneficial for the OP depending on his training experience.
OP, assuming diet is in order, I would research to find a solid program that aligns to your goals and training experience. If you have no training experience, then getting on a good strength based program to establish a base is recommended. These will typically focus on compound movements as others mentioned and build up your work capacity and get strong.
So much this.
I agree with this also. Bodybuilding requires a LOT of patience so trust the process and learn to find the small victories to stay motivated.0 -
Very interesting responses in this thread. Learning a lot. Cheers.0
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Low carb is a preference because some people can do it and others can't. I've been at 100g or under for three months and none of my lifts have suffered. It's all a mental game. If you want to lose weight, cut carbs.0
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Low carb is a preference because some people can do it and others can't. I've been at 100g or under for three months and none of my lifts have suffered. It's all a mental game. If you want to lose weight, cut carbs.
Completely unnecessary. I am glad it works for you, but it doesn't work for others. It's not just willpower.
OP, one thing to note, generally gaining muscle will require a surplus of calories (outside of noob gains), which also will cause fat gains. If your overall goal is weight loss, then lifting and higher protein levels will help with muscle retention.
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Low carb is a preference because some people can do it and others can't. I've been at 100g or under for three months and none of my lifts have suffered. It's all a mental game. If you want to lose weight, cut carbs.
From my experience this is true. Every fat guy I know lives on a mainly high carb diet. That's why people loose weight so quickly on some thing like the Atkins Diet. I have lowered my carbs, upped my protein and eat just over maintenance (about 250-500 cal surplus) and gaining muscle but maintaining fairly low body fat. If I ever was to cut I would take a similar approach but just eat slightly in a deficit. Intermitent Fasting seems to suit my lifestyle too (but meal timing is not important).0 -
I have to clearify, your right in the sense that you don't HAVE to cut carbs. I'm not advocating that cutting carbs is the only way. You can cut whatever you want be it carbs, fat, protein. I'm mostly just saying that cutting carbs is the best way. Cut carbs first and see what happens. If by chance that isn't working or you can't swing it, you're going to have to do something else. Carb cycle or something maybe. Not to mention that, yeah, if you want to build muscle eat carbs. I'm talking strictly weight loss. I know OP was talking about muscle gain but we got off on a tangent. If you do cut carbs for weight loss you will experience some fatigue and strength loss but when cutting them your main goal is to lose weight and that just happens to be a side effect.0
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There is no specific "way to go" diet. Keto is a preference. Weight loss occurs through any diet consisting of a caloric deficit. Carbs are actually a catabolic macronutrient and provide energy through your workout. Why would you restrict an important macronutrient, especially during a cut? Although carbs aren't essential.....they will aid in functioning at an optimal level in the gym and in your daily life. Yeah you can manipulate carbs and lose 5 lbs of water weight in 3 days, but what happens when you reintroduce those back into your system? I understand diet is preference, but there is no set diet to lose, maintain or bulk other than any diet that's puts you in a surplus or deficit.[/quote]
Not sure if pinggolfer96 understands "bodybuilding" . First you NEVER want your body to be in a catabolic state, if it is, your body is feeding off muscle, which will always be the first your body goes for. Now you always want your body to be in an ANABOLIC state and growing which is very difficult to do while cutting weight. Yes carbs are important, but not that important during cutting phase. Cutting is ALL about losing body fat and leaning out. Any diet is a preference, Keto happens to be very effective, but it is very strict. Correct, there is no set diet only recommendations and manipulation.
I cycle my macros depending on my goals, right now as far as the numbers go I am high protein, high fat, low carb, but when you look at percentages, I am high fat low carb, which is ketogenic. 4 calories per gram - protein and carb, and 9 for fat. I use this when I am cutting/losing. When I want to bulk I increase carbs lower fat and increase protein to 1.5-2 grams of LEAN body mass. I also cycle calories, I may increase my daily calories by 300-400 for a few days then go back to my norm, or go down with them. All of these tools work extremely well for me and I use them routinely.
A lot has to do with my workout routine, whether I am doing volume training, strength, or hypertrophy. Everything is a factor.
If you follow a ketogenic diet there are some things to keep in mind. 1.)The purpose is to keep glucose levels down( I keep carbs to 52 grams a day), so as not to secrete insulin, since insulin is a GROWTH and FAT storage hormone. 2.) You do not need carbs to survive, but you need fat and protein, your brain does not need carbs to function it can function quite fine and quite well on ketones. 3.) If you take in to much protein while on KETO your liver will start to produce sugar and insulin production will start. This is an example of what I do. I am only offering advice to help, here are some of my stats , 275lbs, 36 inch waist, 20 inch biceps, 28 inch quads, 20 inch calves, 18 inch neck, bench 415, squat 600, leg press 1150, deadlift 585. This is not to toot my horn, just saying it can and does work, I wasn't always fit , I was fat, as a matter of fact 3 years ago I weighed 362lbs and diabetic so I do have actual experience and results to back up what I am saying. I hope this helps you out.
I would recommend tnation.com, bodybuilding.com, and google, experiment with a variety of exercises, diets, and programs, and make a decision based on what works for you. Good luck.0 -
You can check out my diary if you want its public.0
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^ pretty much agree with that. Except for two things. One: insulin is released any time you eat. However, the more you eat, the more insulin. You're still right though about wanting it low. And two: you do need carbs to live. That's why with Keto you have a carb night or day or however you work it. Your brain functions on carbs (glucose), like you said. During Keto it uses ketones, which as I'm sure you know are derivatives of fat that have the same structure as glucose and can therefore be used. I kept my carbs under 30. I really liked Keto and did it for about 6 months, but probably won't do it again. I'm just riding the low carb train right next to it. Lol0
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smslogan317 wrote: »
There is no specific "way to go" diet. Keto is a preference. Weight loss occurs through any diet consisting of a caloric deficit. Carbs are actually a catabolic macronutrient and provide energy through your workout. Why would you restrict an important macronutrient, especially during a cut? Although carbs aren't essential.....they will aid in functioning at an optimal level in the gym and in your daily life. Yeah you can manipulate carbs and lose 5 lbs of water weight in 3 days, but what happens when you reintroduce those back into your system? I understand diet is preference, but there is no set diet to lose, maintain or bulk other than any diet that's puts you in a surplus or deficit.smslogan317 wrote: »
Not sure if pinggolfer96 understands "bodybuilding" . First you NEVER want your body to be in a catabolic state, if it is, your body is feeding off muscle, which will always be the first your body goes for. Now you always want your body to be in an ANABOLIC state and growing which is very difficult to do while cutting weight. Yes carbs are important, but not that important during cutting phase. Cutting is ALL about losing body fat and leaning out. Any diet is a preference, Keto happens to be very effective, but it is very strict. Correct, there is no set diet only recommendations and manipulation.
I cycle my macros depending on my goals, right now as far as the numbers go I am high protein, high fat, low carb, but when you look at percentages, I am high fat low carb, which is ketogenic. 4 calories per gram - protein and carb, and 9 for fat. I use this when I am cutting/losing. When I want to bulk I increase carbs lower fat and increase protein to 1.5-2 grams of LEAN body mass. I also cycle calories, I may increase my daily calories by 300-400 for a few days then go back to my norm, or go down with them. All of these tools work extremely well for me and I use them routinely.
A lot has to do with my workout routine, whether I am doing volume training, strength, or hypertrophy. Everything is a factor.
If you follow a ketogenic diet there are some things to keep in mind. 1.)The purpose is to keep glucose levels down( I keep carbs to 52 grams a day), so as not to secrete insulin, since insulin is a GROWTH and FAT storage hormone. 2.) You do not need carbs to survive, but you need fat and protein, your brain does not need carbs to function it can function quite fine and quite well on ketones. 3.) If you take in to much protein while on KETO your liver will start to produce sugar and insulin production will start. This is an example of what I do. I am only offering advice to help, here are some of my stats , 275lbs, 36 inch waist, 20 inch biceps, 28 inch quads, 20 inch calves, 18 inch neck, bench 415, squat 600, leg press 1150, deadlift 585. This is not to toot my horn, just saying it can and does work, I wasn't always fit , I was fat, as a matter of fact 3 years ago I weighed 362lbs and diabetic so I do have actual experience and results to back up what I am saying. I hope this helps you out.
I would recommend tnation.com, bodybuilding.com, and google, experiment with a variety of exercises, diets, and programs, and make a decision based on what works for you. Good luck.
No, it doesn't work like that.
Insulin is a hormone made by the pancreas that allows your body to use glucose from carbohydrates in the food that you eat for energy or to store glucose for future use. Insulin helps keeps your blood sugar level from getting too high or too low.
The release of insulin is NOT some God-awful thing, like you are trying to make it out to be. Unless you have a metabolic condition where your pancreas does not utilize insulin/glucose properly, your last worry should be insulin.0 -
@smslogan317 Also, I hate to tell ya but eating 250+ grams of protein is most certainly stimulating the production of insulin. Protein is insulinogenic.0
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smslogan317 wrote: »
There is no specific "way to go" diet. Keto is a preference. Weight loss occurs through any diet consisting of a caloric deficit. Carbs are actually a catabolic macronutrient and provide energy through your workout. Why would you restrict an important macronutrient, especially during a cut? Although carbs aren't essential.....they will aid in functioning at an optimal level in the gym and in your daily life. Yeah you can manipulate carbs and lose 5 lbs of water weight in 3 days, but what happens when you reintroduce those back into your system? I understand diet is preference, but there is no set diet to lose, maintain or bulk other than any diet that's puts you in a surplus or deficit.
Not sure if pinggolfer96 understands "bodybuilding" . First you NEVER want your body to be in a catabolic state, if it is, your body is feeding off muscle, which will always be the first your body goes for. Now you always want your body to be in an ANABOLIC state and growing which is very difficult to do while cutting weight. Yes carbs are important, but not that important during cutting phase. Cutting is ALL about losing body fat and leaning out. Any diet is a preference, Keto happens to be very effective, but it is very strict. Correct, there is no set diet only recommendations and manipulation.
I cycle my macros depending on my goals, right now as far as the numbers go I am high protein, high fat, low carb, but when you look at percentages, I am high fat low carb, which is ketogenic. 4 calories per gram - protein and carb, and 9 for fat. I use this when I am cutting/losing. When I want to bulk I increase carbs lower fat and increase protein to 1.5-2 grams of LEAN body mass. I also cycle calories, I may increase my daily calories by 300-400 for a few days then go back to my norm, or go down with them. All of these tools work extremely well for me and I use them routinely.
A lot has to do with my workout routine, whether I am doing volume training, strength, or hypertrophy. Everything is a factor.
If you follow a ketogenic diet there are some things to keep in mind. 1.)The purpose is to keep glucose levels down( I keep carbs to 52 grams a day), so as not to secrete insulin, since insulin is a GROWTH and FAT storage hormone. 2.) You do not need carbs to survive, but you need fat and protein, your brain does not need carbs to function it can function quite fine and quite well on ketones. 3.) If you take in to much protein while on KETO your liver will start to produce sugar and insulin production will start. This is an example of what I do. I am only offering advice to help, here are some of my stats , 275lbs, 36 inch waist, 20 inch biceps, 28 inch quads, 20 inch calves, 18 inch neck, bench 415, squat 600, leg press 1150, deadlift 585. This is not to toot my horn, just saying it can and does work, I wasn't always fit , I was fat, as a matter of fact 3 years ago I weighed 362lbs and diabetic so I do have actual experience and results to back up what I am saying. I hope this helps you out.
I would recommend tnation.com, bodybuilding.com, and google, experiment with a variety of exercises, diets, and programs, and make a decision based on what works for you. Good luck. [/quote]
Meant to say anti-catabolic
Shoulda just stuck with anabolic! My bad!0 -
Reasons Atkins works: it's ANOTHER diet that puts you on a caloric deficit!
Keto diet in surplus: weight gain
Paleo in surplus: weight gain
Balanced diet in surplus: weight gain
And vice versa for all these. Weight loss is all about energy intake and expenditure, as long as macronutrient goals are met or aren't met. Of coarse meeting them would provide you with optimal body functions and nutrition, I'm going to eat 1000 cals in chicken vs twinkies.....I will still lose/ gain weight depending on if I'm in a surplus or not. It's not optimal way of dieting to eat only 1000 cals in twinkies at all, but it brings my point that at the end of the day it's all about energy balance.0 -
Look, for those of you who do not understand Keto or Atkins, or how insulin really works; here a few really good links to the National Institute of Health in Bethesda Maryland. It would be a very good read for you guys. Do take my word for it, here is the research.
http://www.nih.gov/news/health/sep2010/nichd-07.htm
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945587/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2367001/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1204764/0 -
I am loving all the great (researched) info in here...it is very refreshing to see a fairly civil discussion on actual FACTS! Thank you!
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Somehow we got on a topic of insulin and off a little on the OP's questions, but here is a good article by Lyle McDonald on insulin and fat loss.
http://www.bodyrecomposition.com/fat-loss/insulin-levels-and-fat-loss-qa.html/0
This discussion has been closed.
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