How to BULK?

No_Finish_Line

Speaking of beach body, I'm doing Insanity and I told him to join me. Is this too much cardio for him? He feels like P90X would be more strength based.

both are far from ideal for putting on muscle. with p90x being somewhat less so.

the nutrition guide for insanity does discuss how to eat to gain weight, but honestly one would be better off skipping the cardio almost altogether (should do some to keep up your heart health), especially if he's a hard gainer.

Assuming he has enough weight that he'll fail at 8 reps or less, it wouldn't be crazy to do just the lifting days from p90x. although i'd suggest pausing often because so fast its nearly like cardio. and find a different solution for legs. because p90x legs IS cardio

are you sure that's right??? the bolded part- Insanity is like pure HIIT cardio.

he's not putting on any muscle with that program.

As noted- he needs to be on a PROGRESSIVE lifting program- using dumbbells and stuff isn't going to cut it.

If he doesn't want to do a gym barbell program- please please please read waldo's site.

It's probably the most comprehensive site on body weight building. not just body-weight workouts- it's geared and written by some one bulking and aiming to get bigger.

With P90X, I would say it is possible...only if you go into it with the mindset of forcing yourself to go up in weight.....
Which I don't think the workouts really allow for this just due to the quickness you are going through it.

But I think good old basic gym sessions are the better way to go.

definetly agree. i actually put an inch on my biceps during my second round of p90x, but i was eating like there was no tomorrow and certainly a good portion of that was fat.

JoRocka

Speaking of beach body, I'm doing Insanity and I told him to join me. Is this too much cardio for him? He feels like P90X would be more strength based.

both are far from ideal for putting on muscle. with p90x being somewhat less so.

the nutrition guide for insanity does discuss how to eat to gain weight, but honestly one would be better off skipping the cardio almost altogether (should do some to keep up your heart health), especially if he's a hard gainer.

Assuming he has enough weight that he'll fail at 8 reps or less, it wouldn't be crazy to do just the lifting days from p90x. although i'd suggest pausing often because so fast its nearly like cardio. and find a different solution for legs. because p90x legs IS cardio

are you sure that's right??? the bolded part- Insanity is like pure HIIT cardio.

he's not putting on any muscle with that program.

As noted- he needs to be on a PROGRESSIVE lifting program- using dumbbells and stuff isn't going to cut it.

If he doesn't want to do a gym barbell program- please please please read waldo's site.

It's probably the most comprehensive site on body weight building. not just body-weight workouts- it's geared and written by some one bulking and aiming to get bigger.

With P90X, I would say it is possible...only if you go into it with the mindset of forcing yourself to go up in weight.....
Which I don't think the workouts really allow for this just due to the quickness you are going through it.

But I think good old basic gym sessions are the better way to go.

definetly agree. i actually put an inch on my biceps during my second round of p90x, but i was eating like there was no tomorrow and certainly a good portion of that was fat.

lol yes- dem gainz- all the food.

while i'd agree that HIIT is probably the most muscle friendly cardio... its technically not HIIT by the strictest definitions. close enough if you ask me.

Why is insanity not HIIT by strict definition? Can you explain your thought process to me.
It does not have the same limitations at Tabata.

All tabata is HIIT but not all HIIT is tabata.

just want to get this clear, but either I'm really confused or one of us is wrong LOL

No_Finish_Line

idk what tabata is

i mostly said it because i think the strictest defintion of HIIT actually goes by getting your HR at a certain level. so regardless of the format it wont technically be HIIT if you don't get there. This might happen in some work outs and not others, for some people and not others.

but also the format is basically 3-4 min on and 30 seconds off (not that it really works out that way because your encouraged to go as hard as you can and take breaks when you need to). I think typically HIIT 'on' intervals are shorter then that, but i could be wrong (and your 'on' intervals end up being shorter anyway).

I just don't think the format is 100% identical. but the results/effect are/is basically the same.

JoRocka

tabata is specifically a 4 minute work out with a structured work/rest set up.

There are no set intervals for HIIT workouts- or actually any length- I see you read on Wiki or somewhere like about the 3-4 min.

they can be any arrangements as long as the rests are short-and they do not need to be full rests- like for sprinting I run HIIT with jogging rests- no walking.

If someone says they did an hour of HIIT they are lying.

No_Finish_Line

tabata is specifically a 4 minute work out with a structured work/rest set up.

There are no set intervals for HIIT workouts- or actually any length- I see you read on Wiki or somewhere like about the 3-4 min.

they can be any arrangements as long as the rests are short-and they do not need to be full rests- like for sprinting I run HIIT with jogging rests- no walking.

If someone says they did an hour of HIIT they are lying.

i was saying that 3-4 min are the Insanity intervals, followed by 30 seconds of rest. which to me seemed longer then a typical HIIT set

JoRocka

tabata is specifically a 4 minute work out with a structured work/rest set up.

There are no set intervals for HIIT workouts- or actually any length- I see you read on Wiki or somewhere like about the 3-4 min.

they can be any arrangements as long as the rests are short-and they do not need to be full rests- like for sprinting I run HIIT with jogging rests- no walking.

If someone says they did an hour of HIIT they are lying.

i was saying that 3-4 min are the Insanity intervals, followed by 30 seconds of rest. which to me seemed longer then a typical HIIT set

OHHHHHH okay.see I knew there was a disconnect!!!

well I know the workouts are like 45 min long.

No it's still technically HIIT. Insanity is still very much a cardio based program.

MrGonzo05

I'm asking this question for my bf because he refuses to join mfp, saying he doesn't have enough "time," and blah blah blah, but I do digress.

He is trying to bulk - semi successfully - and I was wondering if anyone had any tips. It could be specific or very general common knowledge. He is I think about 5'7 and about 130 pounds if not a little more. He already has lots of muscle and "cuts" because he's so skinny I guess. He wants to be bigger, but he also has a small frame.

The main thing is to bulk slowly, approx 10% surplus, and to make sure your training is on point. Read up on macros as well, and stay in the ballpark. It is not necessary to track macros to the gram, but many do.

As a sidenote he's been taking creatine and drinking some whey protein shakes. Wondering if such supplements have actual benefits?

Creatine has minor benefit for people who respond to it, and none for non-responders. It's not going to make a big difference. There is nothing magical about protein shakes, but protein shakes are useful if your diet is otherwise deficient in protein.

laurenawolf

In for information.

AsianSuperfly

How to bulk:

http://strengthunbound.com/bulking-complete-guide-for-beginners/

Nice write up on bulking but more over an even better write up on cereals. I couldn't agree more. Fantastic work Waldo.

CrouchingWayne

As noted he will probably hit a plateau with regards to weights if just using DB. You could keep an eye on Gumtree/Criagslift/Similar for a second hand barbell/bench/power rack for cheap.

An article on why you should have a power rack at home:

http://www.peckmeout.com/need-power-rack-home-gym/

AzaleaNicole38

Speaking of beach body, I'm doing Insanity and I told him to join me. Is this too much cardio for him? He feels like P90X would be more strength based.

both are far from ideal for putting on muscle. with p90x being somewhat less so.

the nutrition guide for insanity does discuss how to eat to gain weight, but honestly one would be better off skipping the cardio almost altogether (should do some to keep up your heart health), especially if he's a hard gainer.

Assuming he has enough weight that he'll fail at 8 reps or less, it wouldn't be crazy to do just the lifting days from p90x. although i'd suggest pausing often because so fast its nearly like cardio. and find a different solution for legs. because p90x legs IS cardio

are you sure that's right??? the bolded part- Insanity is like pure HIIT cardio.

he's not putting on any muscle with that program.

As noted- he needs to be on a PROGRESSIVE lifting program- using dumbbells and stuff isn't going to cut it.

If he doesn't want to do a gym barbell program- please please please read waldo's site.

It's probably the most comprehensive site on body weight building. not just body-weight workouts- it's geared and written by some one bulking and aiming to get bigger.

while i'd agree that HIIT is probably the most muscle friendly cardio... its technically not HIIT by the strictest definitions. close enough if you ask me.

I thought she meant do just insanity and no weight routine.

but even if he was doing a weight routine, if the goal was to gain mass it would be counter productive, you would have to eat all those calories back.

plus she seems to suggest he's a hard gainer.

you know i'm not a beach body hater lol

Yes, I did mean insanity on it's own. I can testify that insanity is A LOT of cardio. And I think it is HIIT training, I think Shaun T even says this in the video.

I think we will have to look into going to the gym. If he's serious, that's the sacrifice he has to make. The money he is spending on the creatine can be better put towards the gym anyhow.

So he can eat ANYTHING? I'm very concerned about that. He is eating popeyes almost every other day. That really concerns me. I want him to love himself on the outside, but not hate himself on the inside.

AzaleaNicole38

AND, what are macros? Sorry if that sounds super dumb. When I search it on google I get software stuff.
And how does he know if he's getting enough? He joined mfp actually (yay!)
Let's see if he takes it seriously though.

MityMax96

macros -> macro nutrients
Proteins/Fats/Carbs....and if you drink alcohol

No_Finish_Line

Speaking of beach body, I'm doing Insanity and I told him to join me. Is this too much cardio for him? He feels like P90X would be more strength based.

both are far from ideal for putting on muscle. with p90x being somewhat less so.

the nutrition guide for insanity does discuss how to eat to gain weight, but honestly one would be better off skipping the cardio almost altogether (should do some to keep up your heart health), especially if he's a hard gainer.

Assuming he has enough weight that he'll fail at 8 reps or less, it wouldn't be crazy to do just the lifting days from p90x. although i'd suggest pausing often because so fast its nearly like cardio. and find a different solution for legs. because p90x legs IS cardio

are you sure that's right??? the bolded part- Insanity is like pure HIIT cardio.

he's not putting on any muscle with that program.

As noted- he needs to be on a PROGRESSIVE lifting program- using dumbbells and stuff isn't going to cut it.

If he doesn't want to do a gym barbell program- please please please read waldo's site.

It's probably the most comprehensive site on body weight building. not just body-weight workouts- it's geared and written by some one bulking and aiming to get bigger.

while i'd agree that HIIT is probably the most muscle friendly cardio... its technically not HIIT by the strictest definitions. close enough if you ask me.

I thought she meant do just insanity and no weight routine.

but even if he was doing a weight routine, if the goal was to gain mass it would be counter productive, you would have to eat all those calories back.

plus she seems to suggest he's a hard gainer.

you know i'm not a beach body hater lol

Yes, I did mean insanity on it's own. I can testify that insanity is A LOT of cardio. And I think it is HIIT training, I think Shaun T even says this in the video.

I think we will have to look into going to the gym. If he's serious, that's the sacrifice he has to make. The money he is spending on the creatine can be better put towards the gym anyhow.

So he can eat ANYTHING? I'm very concerned about that. He is eating popeyes almost every other day. That really concerns me. I want him to love himself on the outside, but not hate himself on the inside.

well, this is really only from a weight loss/gain perspective.

it doesn't really consider pre existing health problems, nor does it really address the possible developement of health problems.

presumably one could be in outwardly great shape, but could have a genetic predisopsition to high cholesterol or diabetes. it might be possible that one would develop health problems even with a body that appears to be otherwise in great shape.

On the other hand, most health problems attributed to certain foods are to some degree moot if your not obese. so is it really the food? or the fact that you are obese?

I think the rule of moderation should still be employeed. Popeyes 2-3 times a week no biggie, popeyes 3 times a day is probably not the best idea

No_Finish_Line

as far as the macros, if it was me i'd eat around 1 g of protien per lbs body weight and let the rest fall as they may

AzaleaNicole38

Thanks a bunch! That's a relief, and I'll let him know