How to get my bf to build muscle?
Replies
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What about a strength program like stronglifts 5x5 or something similar?0
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I didn't talk him into anything. But if it isn't helpful to him wanting to box, then I'll tell him.
Haha. -.-Which boyfriend? :huh: :laugh:
To everyone else- He does want to do this, he's just not had the motivation TO do it up until now. It's a "new year, new you" think. Thanks for the tips. And I'm not trying to "change him." He asked for my help because he knows I work out a lot, but I have no clue how to bulk so I figured I'd ask you all. I like him for him.
translation - OP talked boyfriend into bulking because he is too thin for her and she wants a man with more muscle...0 -
I apologize in advance, but this post made me lol. Carry on.0
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Haha. -.-Which boyfriend? :huh: :laugh:
translation - OP talked boyfriend into bulking because he is too thin for her and she wants a man with more muscle...
BOOM:drinker:0 -
FYI Boxers don't bulk...ever unless they are trying to move up a weight class. The more weight they carry the slower they can become and get classed to fight heavier fighters which can often be stronger if they are naturally large framed. If he wants to bulk, he will and he will do the work and research on his own. Also his body will build the muscle is needs when he boxes to perform at his level....increasing his bench max isn't going to help him.
Boxers do bulk to improve strength.
Just because your big doesn't mean your slow: example? Cam Newton, dude is 245 pounds and can move with the rest of them.
You dont punch from your chest, from your feet, everything in the chain is involved in throwing a punch. You will find professional boxers all Squat, Deadlift and do some kind of press for strength work. And im not talking about grinding out reps, talking about proper form fast lifts that help train neural pathways and build muscle. Increasing his bench max WILL help him.
You will find most people who play sports that require vast amounts of strength Rugby, NFL, MMA, Boxing all have a good strong foundation in compound movements.0 -
Haha. -.-Which boyfriend? :huh: :laugh:
To everyone else- He does want to do this, he's just not had the motivation TO do it up until now. It's a "new year, new you" think. Thanks for the tips. And I'm not trying to "change him." He asked for my help because he knows I work out a lot, but I have no clue how to bulk so I figured I'd ask you all. I like him for him.
Remind him that it will help greatly with martial arts. I used to a lot of that when I was younger. I noticed the heavy lifting allowed me to stop some one from causing me to tap out sometimes (depends who on who I was up against though)0 -
How long have you been together? You don't know which martial arts he was "in"? Do you not talk about him?0
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FYI Boxers don't bulk...ever unless they are trying to move up a weight class. The more weight they carry the slower they can become and get classed to fight heavier fighters which can often be stronger if they are naturally large framed. If he wants to bulk, he will and he will do the work and research on his own. Also his body will build the muscle is needs when he boxes to perform at his level....increasing his bench max isn't going to help him.
Boxers do bulk to improve strength.
Just because your big doesn't mean your slow: example? Cam Newton, dude is 245 pounds and can move with the rest of them.
You dont punch from your chest, from your feet, everything in the chain is involved in throwing a punch. You will find professional boxers all Squat, Deadlift and do some kind of press for strength work. And im not talking about grinding out reps, talking about proper form fast lifts that help train neural pathways and build muscle. Increasing his bench max WILL help him.
You will find most people who play sports that require vast amounts of strength Rugby, NFL, MMA, Boxing all have a good strong foundation in compound movements.
This is correct, but they don't lift weights for the purpose of bulking. It's for strength gains, as you say. Couple this with some heavy cardio for conditioning, and that's what boxers do to train. This is an extreme example, but Manny Pacquiao runs 10 miles a day and jumps rope for an hour.
I love boxing because I've found (for me) that it's the best all-around cardio workout.
Edited for grammar.0 -
I don't know if this is of any help but I structure my meals the same when cutting/bulking however I change the supplements I take to suit cutting/bulking for example:
Wake-up - 3 x Lipo X Black, 1 x T-100
Breakfast - 50G Porridge
Mid-Morn - Diet whey/Weight Gainer shake + Banana
Lunch - Tuna Nicoise Salad + Carrot sticks & reduced fat houmous + Large navel orange
30 Mins before Mid-Afternoon - 3 x Lipo X Black, 1 x T-100
Mid-Afternoon - Diet whey/Weight Gainer shake + Apple
Gym
Post-Gym - Weight gainer shake
Dinner - 125g lean white meat/fish + 200g mixed vegetables + 50g of cous cous
Dessert - Total 0% 170g + 62.5g blueberries
30 mins before bed - Casein Protein Shake
Not sure how well this would work for another individual as I have a very slow metabolism, but i feel the same structure should stand whether cutting or bulking but just changing in and out supplements to suit goals
When cutting I consume 1800 - 1900kcal with a balance of 40% protein 40% carb and 20% fat
Hope this helps.0 -
That routine you posted stinks for anyone but an experienced bodybuilder who is probably using some form of questionable supplementation. Have him stick with basic compound movements and work them hard.
My line of thought has always been, if you have enough gas left in the tank after squats to do front squats, leg curls, leg extensions and everything else, you didn't squat hard enough. 3 days a week is plenty- rest is just as important as the lifting. Work hard, keep the workouts to an hour or less, and go home and eat.0 -
FYI Boxers don't bulk...ever unless they are trying to move up a weight class. The more weight they carry the slower they can become and get classed to fight heavier fighters which can often be stronger if they are naturally large framed. If he wants to bulk, he will and he will do the work and research on his own. Also his body will build the muscle is needs when he boxes to perform at his level....increasing his bench max isn't going to help him.
Boxers do bulk to improve strength.
Just because your big doesn't mean your slow: example? Cam Newton, dude is 245 pounds and can move with the rest of them.
You dont punch from your chest, from your feet, everything in the chain is involved in throwing a punch. You will find professional boxers all Squat, Deadlift and do some kind of press for strength work. And im not talking about grinding out reps, talking about proper form fast lifts that help train neural pathways and build muscle. Increasing his bench max WILL help him.
You will find most people who play sports that require vast amounts of strength Rugby, NFL, MMA, Boxing all have a good strong foundation in compound movements.
that's why I said "can become slower" .....because they can. My BF is a boxer and a big dude and is not slower. You take a 145 bulk him up and throw him in a ring with someone who is naturally stronger and bigger he is at a disadvantage. I'm not saying he will loose...Marvin Frazier Jr. came to his gym....and take a wild guess at when he never did to fight???? weights, I don't doubt they will help but for him starting out boxing bulking up shouldn't be on the priority list.0 -
Just found this video on the topic, sports scientist:
Good video and pretty much wraps up the topic regarding specificity of training for mma etc.
http://www.youtube.com/watch?v=5guHuCGzNCM 0 -
You want him to bulk, or he wants to bulk?
If former, seek relationship counselling
That's what I was thinking the whole time. :laugh: Except, I think that he needs more help than their relationship does if he's going along with it.0 -
As others have said it should be compound movement focused routine. Stronglifts 5x5 is perfect, he just has to learn proper form on squats, benching, overhead press, bent over rows and deadlifts. And also he should not be working out more than three days a week. Muscle is built during the rest and recovery days, not during the workout. Deviating from the 3 day routine and adding more days of lifting, or isolation moves, or anything like that will just result in overtraining and setbacks.
I think you need to do more research yourself on strength and muscle building routines and diet. And your boyfriend especially has to be motivated enough to want to learn this stuff.0 -
I started out by first reading Arnold's Encyclopedia of bodybuilding. There's great info in there and provided me with the basis and theory from which to build on. That, and diet, diet , diet!0
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demand standing inverted 690
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I started out by first reading Arnold's Encyclopedia of bodybuilding. There's great info in there and provided me with the basis and theory from which to build on. That, and diet, diet , diet!
i have that, much of the science in both exercise and diet is defiently dated, but its quite a resource to look for different exercises. i like the sections where i gives you ideas on what exercises to do for areas that aren't developing well for you.0 -
I like how even after the OP said her husband is the one who made the decision to bulk people are still jumping down her throat. Nice.0
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Yes, I have it as well. It's definitely dated info. But I agree, its nice to see where they were back then. And what you could do with some fundamental understanding of anatomy and (not so correct) exercise physiology. It always makes me feel nostalgic paging through it - kinda takes you back in time.0
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honestly as a beginner he should just be doing a 5x5 program - jason blaha's novice program is the best IMO0
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That routine you posted stinks for anyone but an experienced bodybuilder who is probably using some form of questionable supplementation. Have him stick with basic compound movements and work them hard.
My line of thought has always been, if you have enough gas left in the tank after squats to do front squats, leg curls, leg extensions and everything else, you didn't squat hard enough. 3 days a week is plenty- rest is just as important as the lifting. Work hard, keep the workouts to an hour or less, and go home and eat.
x20 -
sounds like hes got a pretty big weight hanging from his jock already, so maybe he'll gain some muscle in the mean time before he finds a pretty good workout plan...Good luck :flowerforyou:0
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Sit-ups can exercise your abdomen, push-ups you can exercise your hands, arms and chest, running exercise your legs, of course, the best exercise is carried out in the game, such as playing basketball, football, table tennis, badminton , playing tennis, you need to run and have fun need hands-on things, so you can increase your muscles will thickening unknowingly! The key is to adhere to!I wish you a speedy success!0
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Sit-ups can exercise your abdomen, push-ups you can exercise your hands, arms and chest, running exercise your legs, of course, the best exercise is carried out in the game, such as playing basketball, football, table tennis, badminton , playing tennis, you need to run and have fun need hands-on things, so you can increase your muscles will thickening unknowingly! The key is to adhere to!I wish you a speedy success!
Uhmm.....
I'm going to say no.0 -
Everyone can benefit from weight training- just to say boxer's don't bulk is silly.
If the man doesn't have much muscle mass to begin with- just doing straight boxer training isn't' going to get him where he wants to be.
OP- get him set up with an account. Figure out TDEE- do maintance for a month- get a base line.
Then get him weight training on Strong lifts, Starting strength or New Rules of Lifting...
have him eat all the things.
Then enjoy the results.0 -
Is this what HE wants to do? If so, then you need to find his maintenance calories, then add about 300 cals. Limit his cardio/boxing etc to minimums. Use a program like Stronglifts 5x5. Or as someone commented above, see juggernaut fitness on youtube and get Jason Blaha's 5x5 beginner program. Have him do no curls, leg extensions, lateral raises, or any of that crap. Just basic, heavy compound movements. Then eat and sleep. Gaining muscle/strength is NOT THAT HARD. I've been in gyms for almost 25 years now and was a personal trainer for 9. I've seen very few people over the years that said they were "hardgainers" that ate enough or lifted heavy enough consistently and progressively. If he still isn't gaining then up the calories by another 150 or so. And add more weight to the bar. That simple.0
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Only split I know is a bro split ... I think it's # 1 cause it's the one I do . . .0
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Sit-ups can exercise your abdomen, push-ups you can exercise your hands, arms and chest, running exercise your legs, of course, the best exercise is carried out in the game, such as playing basketball, football, table tennis, badminton , playing tennis, you need to run and have fun need hands-on things, so you can increase your muscles will thickening unknowingly! The key is to adhere to!I wish you a speedy success!
Uhmm.....
I'm going to say no.
But look at the bulky leg muscles those distance runners have.0 -
Hmmm. Never seen a body-builder run a marathon, nor a distance runners squat twice his bodyweight. Anyhow. If he's been a boxer, do you not think he might be HAPPY with how he is? Size isn't everything. I have thin arms and no shoulders but can press and lift more than most. You need to consider what he wants, not what you want. I want my wife to get fitter but she has to make that step, not me.0
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Sit-ups can exercise your abdomen, push-ups you can exercise your hands, arms and chest, running exercise your legs, of course, the best exercise is carried out in the game, such as playing basketball, football, table tennis, badminton , playing tennis, you need to run and have fun need hands-on things, so you can increase your muscles will thickening unknowingly! The key is to adhere to!I wish you a speedy success!
Uhmm.....
I'm going to say no.
But look at the bulky leg muscles those distance runners have.
Dem gainz....0
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