First Time Bulk Update/Questions
Options
Replies
-
1. How long have you been "bulking" to add the 10 lbs?
2. What lifting program are you following?
3. What were your measurements before bulking?
I am bulking since June 8th. almost 13 weeks...the lifting program is a college lacrosse lifting regiment: it is a progressive cycle program where you lift 68% of your 1RPM for the big lifts and work your way up to repping 3x2 of max out by the end. then back to the beginning.
The trouble (I know its dumb) is I didnt take measurements when I began at all. My clothes all fit the same, even the tight ones. But I have been taking picture which reveal really little change honestly
Ok so it sounds like the program is designed to increase 'strength' as you are increasing intensity/ decreasing total volume. Great for any strength program, but not great if your main goal is to change your body composition, i.e. increase muscle size......
You can still make strength gains using a linear hypertrophy program. So use the same scheme as you are now 65-70% of your 1RM. Do 3x8 or 4x8 for your main compound lifts add in some accessory work again 3x8-10, 4x8-10. For your main lifts once you're able to complete all reps and not be at 'failure,' then add 5lbs for Bench & OHP, add 10lbs for Squats & Deadlifts.
Also, something to understand is that adding new muscle doesn't always equate to 'bigger' muscles either. You muscles will get 'thicker/denser' usually before they continue to grow.......
Hope this helps.
So why is the likely increase in weight? Fat? Again, if you need Pics I have a few that I took since last month. I'm also curious about BF%
Your consistent weight gain is because you're in a caloric surplus............... What the actual breakdown of your 10lbs is, honestly, no-one on here can give you what that is.
Please take this next statement as constructive..........
You either do not understand the difference between strength gains vs. muscle gains or have a warped perception thinking that because I have increased my strength, that I must be getting bigger muscles......... not the case...sorry.
So my guess is 2-3 lbs water weight, 2-3 lbs glycogen stores, 3-5lbs of muscle gain.
Lastly, while 10lbs of fat weighs the same as 10lbs of muscle if you 'add' that to the same person the added fat is going to be more noticeable than the 10lbs of muscle.
I think my perception is probably warped. I thought that you can't gain strength without muscle gain so I thought I was gaining muscle but unsure of the amount of it given that I look no different at all.
A lot of strength gain is due to the Central Nervous System getting better (more efficient) with a movement pattern. gaining muscle will also lead to strength gain.
I would like to point out that as a relative beginner you will gain size and strength on a strength based program. Hypertrophy programs are great to gain size and some strength after you have a solid base to build from, which is best achieved from a strength program such as strong lifts, starting strength, etc. once you max out on strength gains after a few cycles you may want to switch to a hypertrophy program or run a hybrid, such as 5/3/1 for the main lifts and do accessory lifts in the 8-15 rep range for growth, best of both worlds.
OP - states he's been lifting for 3 years now. IMO - he's going to see much less muscle gain on a 'true' stength based program. 5x5 is actually more of hypertrophy program once you add in accessory work to it.
OP - Everything else he has said is right..... That is why many people maintain and/or gain strength while in a calorie deficit. The theory has always been a larger/bigger muscle has the potential to be stronger...... if you're not following a progressive overload program than you wont get any stronger even though you may develop bigger muscles....eventually you'll plateau with muscle gain as well lifting the same amount of weight....
He is not a regular, lifting 3 years of doing one week on and 3 weeks off does not make regular lifting. To me that is still novice.
I am actually very VERY regular. I have been lifting for 3 years not missing a single day at the gym aside from scheduled off days 2 times a week. I am attempting a bulk because I was sick of just barely getting a max out of 175 and being called skinny and not lean/athletic.
0 -
1. How long have you been "bulking" to add the 10 lbs?
2. What lifting program are you following?
3. What were your measurements before bulking?
I am bulking since June 8th. almost 13 weeks...the lifting program is a college lacrosse lifting regiment: it is a progressive cycle program where you lift 68% of your 1RPM for the big lifts and work your way up to repping 3x2 of max out by the end. then back to the beginning.
The trouble (I know its dumb) is I didnt take measurements when I began at all. My clothes all fit the same, even the tight ones. But I have been taking picture which reveal really little change honestly
Ok so it sounds like the program is designed to increase 'strength' as you are increasing intensity/ decreasing total volume. Great for any strength program, but not great if your main goal is to change your body composition, i.e. increase muscle size......
You can still make strength gains using a linear hypertrophy program. So use the same scheme as you are now 65-70% of your 1RM. Do 3x8 or 4x8 for your main compound lifts add in some accessory work again 3x8-10, 4x8-10. For your main lifts once you're able to complete all reps and not be at 'failure,' then add 5lbs for Bench & OHP, add 10lbs for Squats & Deadlifts.
Also, something to understand is that adding new muscle doesn't always equate to 'bigger' muscles either. You muscles will get 'thicker/denser' usually before they continue to grow.......
Hope this helps.
So why is the likely increase in weight? Fat? Again, if you need Pics I have a few that I took since last month. I'm also curious about BF%
Your consistent weight gain is because you're in a caloric surplus............... What the actual breakdown of your 10lbs is, honestly, no-one on here can give you what that is.
Please take this next statement as constructive..........
You either do not understand the difference between strength gains vs. muscle gains or have a warped perception thinking that because I have increased my strength, that I must be getting bigger muscles......... not the case...sorry.
So my guess is 2-3 lbs water weight, 2-3 lbs glycogen stores, 3-5lbs of muscle gain.
Lastly, while 10lbs of fat weighs the same as 10lbs of muscle if you 'add' that to the same person the added fat is going to be more noticeable than the 10lbs of muscle.
I think my perception is probably warped. I thought that you can't gain strength without muscle gain so I thought I was gaining muscle but unsure of the amount of it given that I look no different at all.
A lot of strength gain is due to the Central Nervous System getting better (more efficient) with a movement pattern. gaining muscle will also lead to strength gain.
I would like to point out that as a relative beginner you will gain size and strength on a strength based program. Hypertrophy programs are great to gain size and some strength after you have a solid base to build from, which is best achieved from a strength program such as strong lifts, starting strength, etc. once you max out on strength gains after a few cycles you may want to switch to a hypertrophy program or run a hybrid, such as 5/3/1 for the main lifts and do accessory lifts in the 8-15 rep range for growth, best of both worlds.
OP - states he's been lifting for 3 years now. IMO - he's going to see much less muscle gain on a 'true' stength based program. 5x5 is actually more of hypertrophy program once you add in accessory work to it.
OP - Everything else he has said is right..... That is why many people maintain and/or gain strength while in a calorie deficit. The theory has always been a larger/bigger muscle has the potential to be stronger...... if you're not following a progressive overload program than you wont get any stronger even though you may develop bigger muscles....eventually you'll plateau with muscle gain as well lifting the same amount of weight....
He is not a regular, lifting 3 years of doing one week on and 3 weeks off does not make regular lifting. To me that is still novice.
I am actually very VERY regular. I have been lifting for 3 years not missing a single day at the gym aside from scheduled off days 2 times a week. I am attempting a bulk because I was sick of just barely getting a max out of 175 and being called skinny and not lean/athletic.
Sorry, I think I confused your post with another I was reading where the OP lifted on week on and 3 off for a long time and just getting serious now. My Bad
If you have been that regular then a hybrid program may be good. Are you more concerned with gaining size or strength? as that can point you to the correct program.0 -
1. How long have you been "bulking" to add the 10 lbs?
2. What lifting program are you following?
3. What were your measurements before bulking?
I am bulking since June 8th. almost 13 weeks...the lifting program is a college lacrosse lifting regiment: it is a progressive cycle program where you lift 68% of your 1RPM for the big lifts and work your way up to repping 3x2 of max out by the end. then back to the beginning.
The trouble (I know its dumb) is I didnt take measurements when I began at all. My clothes all fit the same, even the tight ones. But I have been taking picture which reveal really little change honestly
Ok so it sounds like the program is designed to increase 'strength' as you are increasing intensity/ decreasing total volume. Great for any strength program, but not great if your main goal is to change your body composition, i.e. increase muscle size......
You can still make strength gains using a linear hypertrophy program. So use the same scheme as you are now 65-70% of your 1RM. Do 3x8 or 4x8 for your main compound lifts add in some accessory work again 3x8-10, 4x8-10. For your main lifts once you're able to complete all reps and not be at 'failure,' then add 5lbs for Bench & OHP, add 10lbs for Squats & Deadlifts.
Also, something to understand is that adding new muscle doesn't always equate to 'bigger' muscles either. You muscles will get 'thicker/denser' usually before they continue to grow.......
Hope this helps.
So why is the likely increase in weight? Fat? Again, if you need Pics I have a few that I took since last month. I'm also curious about BF%
Your consistent weight gain is because you're in a caloric surplus............... What the actual breakdown of your 10lbs is, honestly, no-one on here can give you what that is.
Please take this next statement as constructive..........
You either do not understand the difference between strength gains vs. muscle gains or have a warped perception thinking that because I have increased my strength, that I must be getting bigger muscles......... not the case...sorry.
So my guess is 2-3 lbs water weight, 2-3 lbs glycogen stores, 3-5lbs of muscle gain.
Lastly, while 10lbs of fat weighs the same as 10lbs of muscle if you 'add' that to the same person the added fat is going to be more noticeable than the 10lbs of muscle.
I think my perception is probably warped. I thought that you can't gain strength without muscle gain so I thought I was gaining muscle but unsure of the amount of it given that I look no different at all.
A lot of strength gain is due to the Central Nervous System getting better (more efficient) with a movement pattern. gaining muscle will also lead to strength gain.
I would like to point out that as a relative beginner you will gain size and strength on a strength based program. Hypertrophy programs are great to gain size and some strength after you have a solid base to build from, which is best achieved from a strength program such as strong lifts, starting strength, etc. once you max out on strength gains after a few cycles you may want to switch to a hypertrophy program or run a hybrid, such as 5/3/1 for the main lifts and do accessory lifts in the 8-15 rep range for growth, best of both worlds.
OP - states he's been lifting for 3 years now. IMO - he's going to see much less muscle gain on a 'true' stength based program. 5x5 is actually more of hypertrophy program once you add in accessory work to it.
OP - Everything else he has said is right..... That is why many people maintain and/or gain strength while in a calorie deficit. The theory has always been a larger/bigger muscle has the potential to be stronger...... if you're not following a progressive overload program than you wont get any stronger even though you may develop bigger muscles....eventually you'll plateau with muscle gain as well lifting the same amount of weight....
He is not a regular, lifting 3 years of doing one week on and 3 weeks off does not make regular lifting. To me that is still novice.
I am actually very VERY regular. I have been lifting for 3 years not missing a single day at the gym aside from scheduled off days 2 times a week. I am attempting a bulk because I was sick of just barely getting a max out of 175 and being called skinny and not lean/athletic.
Sorry, I think I confused your post with another I was reading where the OP lifted on week on and 3 off for a long time and just getting serious now. My Bad
If you have been that regular then a hybrid program may be good. Are you more concerned with gaining size or strength? as that can point you to the correct program.
I honestly am looking for both but I would say that gain in size is more important if I weighed the two against each other. I don't want to go crazy...just lift so I can look athletic overall.
0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.8K Introduce Yourself
- 43.5K Getting Started
- 259.8K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 395 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 7.8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.3K MyFitnessPal Information
- 23 News and Announcements
- 960 Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions