Lean Muscle
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tigersword wrote: »
considering a gram of fat has more than double the amount of calories compared to a gram of carbohydrates, it might be a good idea to keep an eye on those carbs...0 -
tigersword wrote: »
Exactly, and considering a gram of fat has more than double the amount of calories compared to a gram of carbohydrates, it might be a good idea to keep an eye on those carbs...
How does that even make sense? Since fat has more calories, wouldn't it be more efficient to watch the fat in order to better control surplus? You're contradicting yourself.0 -
...sorry guys, I take everything back...I'm clearly not thinking straight.0
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ed_hooters wrote: »Lift heavy weights and do compounds exercise instead of isolation movement and do 30 sec. Work 30 sec. Rest and change your exercise every month so that your muscle will not get to use to the same exercise you do in this way your muscle will be confuse.and eat alot of protien.. eg. Lean beef, chicken, fish and vegtable. TRAIN HARD BABY
Compound movements: Yes.
30 second work/rest: No, usually. For isolation exercises, you can probably get away with this. If you're moving heavy weights with compound exercises, then you rest as much as you need - typically (but not always) 1-2 minutes.
Change exercise every month: No. You need to progress. You will not progress very well if you keep changing what you're doing.
A lot of protein: a lot of carbs is better for bulking.
Train hard: Yes, but train smart.
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Easiest example as to why it's better to eat higher carbs while bulking. Glycogen. You use glycogen while lifting weights (intense activity.) If you eat too low carb, your body cannibalizes the protein you eat to convert it to glycogen instead of using it to build Up the muscle, minimizing potential gains. Also, carbs will stimulate higher insulin levels than protein alone, which will in turn stimulate more IGF-1 and HGH release, also leading to more muscle gains.0
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I see OP never came back to clarify ...0
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ed_hooters wrote: »Lift heavy weights and do compounds exercise instead of isolation movement and do 30 sec. Work 30 sec. Rest and change your exercise every month so that your muscle will not get to use to the same exercise you do in this way your muscle will be confuse.and eat alot of protien.. eg. Lean beef, chicken, fish and vegtable. TRAIN HARD BABY
You should not be changing your exercise every month - just keep adding weight - progressive overload - that's what you need to stimulate hypertrophy. You do not confuse your muscles. Also, why would you not include iso work if you are looking for hypertrophy. Yes, base your routine around the 'big compounds' - but then add assistance work to supplement (whether they are secondary compounds or iso).
Also, you do not need to limit your rest times to 30 secs and I would very much advise against it, particularly when doing heavy compounds.
When bulking, protein is less important (still important, just less so than when cutting) - carbs are actually more important.0 -
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Tedebearduff wrote: »
not necessary0 -
TavistockToad wrote: »
maybe he is trying to figure out what "lean muscle" is….0 -
Tedebearduff wrote: »
not necessary
He obviously not willing to do any research on his own and wants to be handed a program so in his case I would say it is necessary. If you want to do that for him for free then go ahead.
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Tedebearduff wrote: »Tedebearduff wrote: »
not necessary
He obviously not willing to do any research on his own and wants to be handed a program so in his case I would say it is necessary. If you want to do that for him for free then go ahead.
eat in a half pound per week surplus
set macros to about 35 carbs/35 protein/30 fats
get on structured heavy lifting program that has progressive overload built into it
done.
why pay someone to do that for you?
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Tedebearduff wrote: »Tedebearduff wrote: »
not necessary
He obviously not willing to do any research on his own and wants to be handed a program so in his case I would say it is necessary. If you want to do that for him for free then go ahead.
eat in a half pound per week surplus
set macros to about 35 carbs/35 protein/30 fats
get on structured heavy lifting program that has progressive overload built into it
done.
why pay someone to do that for you?
Due to the generalization of his initial post my assumption is that he knows nothing and what you just said will make 0 sense. If your going to help him help him give him a program boss. Explain everything to him... do your job man!!
don't half *kitten* it!!!
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This just confuses me more.... I try to get into lifting weights to build more muscle... the more research I do the more confused and overwhelmed I become. I can't afford a personal trainer to teach me and I feel embarrassed even trying at the gym. I have weights at home but get so bored with daily squats and lunges. If you all thought back to when you started training what helped you the most in the beginning book/magazine/website/advice.0
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