Time to Gain! Anyone running a bulk?
Replies
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I've been bulking since 1983.4
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I think I'm accidentally bulking...glad I'm still hitting the gym because it would all be fat otherwise! My weights are not where I'd like them to be, but an inconsistent schedule and ac problems combined with some weird issue on m squat is just throwing me off.2
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DancingMoosie wrote: »I think I'm accidentally bulking...glad I'm still hitting the gym because it would all be fat otherwise! My weights are not where I'd like them to be, but an inconsistent schedule and ac problems combined with some weird issue on m squat is just throwing me off.
Ugh. The A/C in my gym was out last week as well. Thankfully it was a deload week anyway so I just skipped the gym altogether. I hope it's fixed today. Been around 100F (38C) where I am.0 -
Started a very conservative bulk about
4 weeks ago, realised I’m not going to complete this year so may as well attempt to squeeze out a little my hypertrophy until the new year and restart contest prep then.
Currently up 7lb but most will just be extra glycogen1 -
So, I am trying to cut down my sets to see if I can still make gains with less work OR, if not, then to add in an extra workout day. Currently I train 4 day/week for 1-1 hr 15mins. Trying to cut down to 45 mins per session.0
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So, I am trying to cut down my sets to see if I can still make gains with less work OR, if not, then to add in an extra workout day. Currently I train 4 day/week for 1-1 hr 15mins. Trying to cut down to 45 mins per session.
I trained 3x full body for the longest time, then I went to four... then five... now six. This is the way
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So, I am trying to cut down my sets to see if I can still make gains with less work OR, if not, then to add in an extra workout day. Currently I train 4 day/week for 1-1 hr 15mins. Trying to cut down to 45 mins per session.
I've personally started reducing my rest time between sets. Most research on hypertrophy that I've seen shows that as long as the limiting factor in a particular set is the muscle, or group of muscles, you're working you will gain. The rest time just needs to be sufficient enough such that cardio, for example, won't be limiting your next set. That saves me time.
Also you might want to check out the 3/7 method. It's significantly more time efficient and research seems to indicate it's as effective, or even more effective, than more traditional training techniques. This video explaining it is okay. He's a bit wordy to explain such a simple idea, but it's the first hit I got in my search so lucky you!
https://youtu.be/MaBkJ4D2U8k 0 -
So, I am trying to cut down my sets to see if I can still make gains with less work OR, if not, then to add in an extra workout day. Currently I train 4 day/week for 1-1 hr 15mins. Trying to cut down to 45 mins per session.
I've personally started reducing my rest time between sets. Most research on hypertrophy that I've seen shows that as long as the limiting factor in a particular set is the muscle, or group of muscles, you're working you will gain. The rest time just needs to be sufficient enough such that cardio, for example, won't be limiting your next set. That saves me time.
Also you might want to check out the 3/7 method. It's significantly more time efficient and research seems to indicate it's as effective, or even more effective, than more traditional training techniques. This video explaining it is okay. He's a bit wordy to explain such a simple idea, but it's the first hit I got in my search so lucky you!https://youtu.be/MaBkJ4D2U8k
thank you! its not really about time but moreso my life schedule. after thinking about it, i will probably just cut down leg volume on my current lower days and add another full leg day. that way im not spending ages in the gym on legs.1 -
Well it’s taken 42 years but I think I’ve finally developed body dysmorphia, going to have to accept I’m going to be a tad fluffy for the next 6 months, I want that 4-5 lb, goodbye social life 😂1
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I fear we are nowhere near the end of the pandemic alas. Vast majority of the world not even vaccinated.0 -
cupcakesandproteinshakes wrote: »
I fear we are nowhere near the end of the pandemic alas. Vast majority of the world not even vaccinated.
Agreed. There's definitely a push for that narrative from some sources, though (my employer, for one. Thursday marks a "back to the office 100%" celebration... complete with photo stations, free breakfast, and a hashtag...).0 -
cupcakesandproteinshakes wrote: »
I fear we are nowhere near the end of the pandemic alas. Vast majority of the world not even vaccinated.
Agreed. There's definitely a push for that narrative from some sources, though (my employer, for one. Thursday marks a "back to the office 100%" celebration... complete with photo stations, free breakfast, and a hashtag...).
Yes yes totally get some places are much less vaccinated. In fact, I’m moving to a country with a lower rate myself.0 -
cupcakesandproteinshakes wrote: »
I fear we are nowhere near the end of the pandemic alas. Vast majority of the world not even vaccinated.
Agreed. There's definitely a push for that narrative from some sources, though (my employer, for one. Thursday marks a "back to the office 100%" celebration... complete with photo stations, free breakfast, and a hashtag...).
Yes yes totally get some places are much less vaccinated. In fact, I’m moving to a country with a lower rate myself.
Vaccination rate aside (which isn't stellar in OH/KY at ~45%), this notion that "everything's fine, back to business as usual" with a growing list of mutations circulating doesn't sit right.
I'm privileged enough to be able to perform my job from home with full functionality, train exclusively in our home gym, and way down on the hermit end of the introvert spectrum; thus I'm selfishly rooting for another mandated stretch working from home just in time for my fall/winter bulk.0 -
Time to add more? Bout to go through a very stressful move so perhaps more cals will be helpful too!
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Time to add more? Bout to go through a very stressful move so perhaps more cals will be helpful too!
It's a bit tough to see what your rate of gain is from the graph @alexmose2. If your rate of weight gain is on the order of 0.5-1% of your body weight per week you're golden. For example, I'm around 175lbs atm and so my rate of weight gain should be between 0.8 and 1.7 pounds per week for a "lean" bulk. I typically try to be at 1lb per week of weight gain. If you're not worried about keeping your bulk "lean" then of course there's no problem going above that.0 -
Yezzir,
running a bulk until the end of September, I'm already up 4kg aiming for 90+
I got a gym buddy but he's a bit of a stoner and needs a motivation kick, we train twice a week and I train legs solo.
My nutrition is on point at the moment which feels RAD and I'm slowly upping the calories.0 -
Time to add more? Bout to go through a very stressful move so perhaps more cals will be helpful too!
It's a bit tough to see what your rate of gain is from the graph @alexmose2. If your rate of weight gain is on the order of 0.5-1% of your body weight per week you're golden. For example, I'm around 175lbs atm and so my rate of weight gain should be between 0.8 and 1.7 pounds per week for a "lean" bulk. I typically try to be at 1lb per week of weight gain. If you're not worried about keeping your bulk "lean" then of course there's no problem going above that.
That seems too high from what I’ve read. Eric helms suggests the figures you quote per month not per week.0 -
cupcakesandproteinshakes wrote: »Time to add more? Bout to go through a very stressful move so perhaps more cals will be helpful too!
It's a bit tough to see what your rate of gain is from the graph @alexmose2. If your rate of weight gain is on the order of 0.5-1% of your body weight per week you're golden. For example, I'm around 175lbs atm and so my rate of weight gain should be between 0.8 and 1.7 pounds per week for a "lean" bulk. I typically try to be at 1lb per week of weight gain. If you're not worried about keeping your bulk "lean" then of course there's no problem going above that.
That seems too high from what I’ve read. Eric helms suggests the figures you quote per month not per week.
Same, Precision Nutrition recommends the following:
Source:https://www.precisionnutrition.com/rates-of-fat-loss-and-muscle-gain
Anecdotally, I averaged ~1.4 lbs/month for my fall 2020 bulk and was happy with how much lean mass I was able to gain given my training age.0 -
cupcakesandproteinshakes wrote: »Time to add more? Bout to go through a very stressful move so perhaps more cals will be helpful too!
It's a bit tough to see what your rate of gain is from the graph @alexmose2. If your rate of weight gain is on the order of 0.5-1% of your body weight per week you're golden. For example, I'm around 175lbs atm and so my rate of weight gain should be between 0.8 and 1.7 pounds per week for a "lean" bulk. I typically try to be at 1lb per week of weight gain. If you're not worried about keeping your bulk "lean" then of course there's no problem going above that.
That seems too high from what I’ve read. Eric helms suggests the figures you quote per month not per week.
There's a pretty wide range in the literature. It really comes down to what you are comfortable with. That's why I put quotes around "lean". I really like this kinda simplistic but easy to understand article on the topic:
https://bonytobeastly.com/how-fast-to-gain-weight-bulking/
Also, for me, it's almost impossible to control my weight gain reliably at a finer level than about 0.5lb/week. If I try I drive myself crazy.0 -
*Panics*1
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Well, trying to bulk. I got Covid last September. I didn't have any symptoms except a bone in my left wrist suddenly hurt for no reason. I developed some pretty serious gastric issues afterwards though. I lost 40 pounds in just a few months. My lowest weight was 106, my husband said I looked like a Holocaust victim. My symptoms began to slowly subside in April and as soon as I could keep a whole meal down, I started lifting again. The upside to being so thin and de-conditioned is that I became super insulin-sensitive. I've been able to gain muscle faster than fat and have had steady returns in strength gains. I got up to 124.4 pounds two weeks ago, but I've lost 3 pounds since, even though I've been increasing my calories weekly. I just bumped my calories up by about 25g more carbs per day. I like supersets, but I'm going to reduce how many I incorporate because they use so much energy to perform. I was performing conditioning/HIIT twice a week, but I'm going to cut it back to 1 day HIIT and maybe 1-2 days of 20 minutes of steady state cardio instead. I have managed to add 125lbs to my deadlift, 105 to my squat, 55 pounds to my bench, and 40 pounds to my overhead press since I started back. Although I'm still gaining strength, I'm losing weight again. I just don't know how I can eat much more!!! Lol.0
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Weight dropped right back down to 108, as expected. I just finished a very stressful time + hormones so here we are still holding steady between 107-111. I have to say, I am very disappointed my bench is not progressing well at all, despite hitting at least 13 sets of chest per week.
@ContentlyMe keep it up! definitely feel you on the eating front....I just eat a some chocolate each night if my calories allow, which they currently do, given I am about to move and just cannot ration purchasing more food.1 -
Couldn’t resist myself
Just back from the gym after a heavy leg session
Before jumping in the shower I jumped on the scales.
The filthy dirty lying piece of cheap plastic says I’m now obese with a 33.1 bmi 😂
On the plus side I’m loving benching with the buffalo bar, so much easier on my shoulders, I can actually lift more weight with a greater range of motion for some strange reason1 -
It has happened: I have COVID. Very tired and weak. No loss of appetite, although I am pretty pedantic about eating protein anyways. Wish me a good recovery.3
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It has happened: I have COVID. Very tired and weak. No loss of appetite, although I am pretty pedantic about eating protein anyways. Wish me a good recovery.
That stinks @alexmose2. Are you vaccinated? I suppose it doesn't matter, either way you're young, fit and healthy and that makes it pretty unlikely you'll experience anything more than a flu-like level of symptoms. Best wishes for a speedy, full, recovery.1 -
It has happened: I have COVID. Very tired and weak. No loss of appetite, although I am pretty pedantic about eating protein anyways. Wish me a good recovery.
That stinks @alexmose2. Are you vaccinated? I suppose it doesn't matter, either way you're young, fit and healthy and that makes it pretty unlikely you'll experience anything more than a flu-like level of symptoms. Best wishes for a speedy, full, recovery.
I am vaccinated since Feb with Pfzier, but I suppose it does not matter to this delta variant! I had flu symptoms, pretty much every symptom related to COVID, including loss of taste/smell. Right now I just had some congestion in my head and chest. Thank you.1 -
Get well soon, @alexmose21
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Yeah, I've only been under TDEE on 18 of the last 45 days so I think I'll just lean into this upward trend. If I consider 9/1 to be my start I was at 173.3 lbs and ~11% body fat.
What type of surplus are people planning/have experience with being most effective? I'm thinking to keep things around +100/day or so for a little less than 1 lb/month and stick to at least 1 g/lb protein.
So I was curious what conclusions you came to on this @steveko89 after this much time has passed.
I've been happy with my average of about 2lbs/month. I find it maddening trying to control it at a level finer than that. My cardio is inconsistent so at a rate of gain less than about 2lbs/month I can easily find myself back in a deficit if I'm not careful. It would probably help if I used something to track my calorie expenditure when I do my cardio but I've avoided that to date. And, again, I'm okay with 2lbs/month.
Of course stress has been making the fluctuations crazy the last couple of months and my hypertrophy/strength gains have likewise suffered. Life...0 -
Yeah, I've only been under TDEE on 18 of the last 45 days so I think I'll just lean into this upward trend. If I consider 9/1 to be my start I was at 173.3 lbs and ~11% body fat.
What type of surplus are people planning/have experience with being most effective? I'm thinking to keep things around +100/day or so for a little less than 1 lb/month and stick to at least 1 g/lb protein.
So I was curious what conclusions you came to on this @steveko89 after this much time has passed.
I've been happy with my average of about 2lbs/month. I find it maddening trying to control it at a level finer than that. My cardio is inconsistent so at a rate of gain less than about 2lbs/month I can easily find myself back in a deficit if I'm not careful. It would probably help if I used something to track my calorie expenditure when I do my cardio but I've avoided that to date. And, again, I'm okay with 2lbs/month.
Of course stress has been making the fluctuations crazy the last couple of months and my hypertrophy/strength gains have likewise suffered. Life...
I haven't been bulking this whole time; I've been cutting or maintaining since Jan-1so a total of 20 weeks bulking from the weight inflection point I had on 8/13/20. Overall it was 172.08 to 179.4 by trailing average, translating to closer to +1.5 lbs/month for the duration. However, the first six weeks of that span equated to the gain I'd originally targeted (~0.8 lbs per month), but I cranked up the surplus a little when my weight stalled in mid-October so I did about 2 lbs/month for the last 12-14 weeks or so. Overall I've been very happy with the strength and size I added, especially once I leaned back down (sitting around 173 or so now, at least I was before a pretty calorific weekend & hit a bench PR at 300lbs in the spring and matched a DL PR in May).
Very interestingly (to me at least) is that the bulk seemed to reset or boost my TDEE by ~7% up to 2700/day from ~2515, which had been very sticky over 3+ years of good data. Eventually planning to bulk again this far but I'd like to get leaner first (perpetually so, it would seem).1
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