Lean bulking

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  • ninerbuff
    ninerbuff Posts: 48,670 Member
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    Sound good. Whats your opinion on calories? Eat maintenance on rest and cardio days, or always eat at a surplus?
    A small surplus. Rest days are when you build muscle.

    A.C.E. Certified Personal/Group FitnessTrainer
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  • clobercow
    clobercow Posts: 337 Member
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    Aim for about 1/2 pound gain per week. Use a progressive overload based lifting scheme. Adjust based on your results.
  • Nikkimaxim
    Nikkimaxim Posts: 221 Member
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    Aim for about 1/2 pound gain per week. Use a progressive overload based lifting scheme. Adjust based on your results.

    So far, ive done almost 4 weeks of 3 sets, 8-12 reps per exercise, weeks 5-8, I will increase the weights and do 6-8 reps and weeks 9-12, ill increase weights again and do 3 sets, 1-5 reps. Does this qualify as progressive overload? Or should I increase the weights each week or with each new set?
  • katy_trail
    katy_trail Posts: 1,992 Member
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    http://forum.bodybuilding.com/showthread.php?t=147447933

    this is my routine, it's an example of a simple way to train using progressive overload.
  • LolBroScience
    LolBroScience Posts: 4,537 Member
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    would be nice if you give your reasons.
    this all comes from a top bodybuilder. It is advice he gives free on a facebook page.
    Like any fitness/diet advise you take from it what suits your needs

    He is a top level bodybuilder. Not only genetically exempt, but also a male (OP is female). I can almost guarantee he is enhanced as well if he is a "top bodybuilder", so nothing he says is applicable to 99% of the population.

    OP, aim to slowly gain 1-2 lbs per month. If i were you i would pick a baseline start with calories and slowly increase your metabolic capacity by increasing carbs by about 5g per week, and fat 1-2g per week. Keep track of how it is effecting your weight. Watch this video for a good example of how a lean bulk should be done.

    http://www.youtube.com/watch?v=EY1DsZMNfNw
  • Nikkimaxim
    Nikkimaxim Posts: 221 Member
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    Thank you! Ive considered carb cycling as well. Workout days, averaging around 2000-2300 calories and non workout days, roughly 1700-1900..i know it may be a long shot, but I want get get pretty big, muscle wise lol, with little fat gains
  • clobercow
    clobercow Posts: 337 Member
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    Stick to a well known routine, something like 5x5 strong lifts, mad cor, or some 3x8 routine. They all work well enough. Progressive overload is increasing the weight regularly. Keep your routine consistent, but up the weights when ever you can.

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