Bulk or Cut?

[myseone]

Re: Bulk or Cut?

This is pretty ambitious depending on training experience. An intermediate/advanced person may not reap such results... Would probably be more likely with a beginner/intermediate person.

Maybe, maybe not, Judging from his age and 2 years of training under his belt he has a lot more strength to gain. If he does'nt over train this is a goal that can be met. I have seen progress like this in many of my clients, even a medium framed (112lb) woman that I trained was able to increase 5lbs a week on her squat. And her form was intact from week to week. she had been training for 8 years up to that point.

When gains start to slow down, trainees can reduce the increment to 5lbs or less. Or they can back cycle 20% or so, and build up the poundages again above and beyond their previous best.

[youngN]

Re: Bulk or Cut?

How does this sound.....eat around 2000-3000cals a day, more than 1g protein per pound of bodyweight, lots of complex carbs (only simple before/after workout), and good fats...using this training split:
d1 - chest
d2- back
d3-off
d3- shoulders
d4 -legs
d5 - arms
d6-off
d7 - start over

OR

mon-chest
tue-back
wed-arms
thur-off
fri -shoulders
sat-legs
sun-off

And also roller bladeing or jogging in the morning for 20min, and riding a bike for 30min - 1 hr (5 times a week)....my question is would that be too much cardio for a clean bulk? If it is too much what how many days a week should i do it? Every other day or jus like 3 times a week?

[myseone]

Re: Bulk or Cut?

How does this sound.....eat around 2000-3000cals a day, more than 1g protein per pound of bodyweight, lots of complex carbs (only simple before/after workout), and good fats...using this training split:
d1 - chest
d2- back
d3-off
d3- shoulders
d4 -legs
d5 - arms
d6-off
d7 - start over

OR

mon-chest
tue-back
wed-arms
thur-off
fri -shoulders
sat-legs
sun-off

And also roller bladeing or jogging in the morning for 20min, and riding a bike for 30min - 1 hr (5 times a week)....my question is would that be too much cardio for a clean bulk? If it is too much what how many days a week should i do it? Every other day or jus like 3 times a week?

The caloric amount depends on your caloric needs and goals. The best way to determine this is to get a nutritional almanac and count all the calories you intake over a 7 day period (everything). Divide the sum by 7 and that will give you the average amount of calories that you consume per day.

If you want to get a bit leaner reduce your caloric intake by 200-300 calories and see what happens after a 2 week period. If you are able to lose get leaner while still getting stronger you are on the right path. If you strength gains plateau simply up your caloic intake by 100 calories or so. Use the mirror as a gage and tweak your cALories as needed.

Concerning your training, the routine you sight may work, but it doubt that it will give you the best result. Muscle growth primarly comes from intense exercise not volumous ones (unless you have the genetics or drug use to get around that fact).

Theres no reson why you should be splitting your muscles apart so much. I would group a large muscle group with a small one, so you are training 3 times a week with weights max. Remember that you have to allow your nervous system and other systems of the body to recover between bouts of intense exercise. If you are truly training intensely (at or beyond muscular failure) you won't want to train with weights more than 3 times a week for long.

I recomend that you split your muscles as follows:
day1. chest/biceps/triceps (5 intense sets max per muscle group, only compound movements)
day2.jump rope or hill runs (moderate intensity) (when these get easy start running with a weighted back pack)
day3. Back/shoulders/abs
day4. jump rope or hill runs
day5. jump rope (moderate intensity)
day6.thighs/calves
day7.rest (nothing)

do this progressively with the right diet and you will lokk drastically different in 10 weeks!

Leave the volume training to the gentic mutants or drug users.

PS. I train my self twice a week right now and my muscles still growing and getting stronger. Depends totally on what you do, not on your gym attendence. Quality over Quantity.

[Triggerman2003]

Re: Bulk or Cut?

http://www.fitnessgeared.com/forum/s...ad.php?t=48689

refer to this

Shoulda known that was comin.........

[Skarhead]

Re: Bulk or Cut?

Shoulda known that was comin.........

That's fine, im just trying to add my 02 about building muscle in the shortest amoutn of time... You can disagree w/ it and become a fat fuck "bulking" than spend the other half of the year trying to look decent again while not building any msucle.. You can do it anyway you want, but every post that says "derr, should i turn into a fat ***** or durrrr should i not build muscle and get lean because i just spent 4 months getting FAT as shit DOESNT MAKE SENSE 2 ME!!! why not stay lean and build msucle? does it make too musch sense?i dont udnerstand it. in about 4.5 years of training 3 and 3/4 natural i put on 60 lbs never going above the 10% range.. and for about 2 of those yeras my training and diet were way off... Im not trying to brag about my gains b/c they're not that great in the least, but im saying ive never did this yo yo weight shit either and neither does anyone else imo

Guess ya cant teach an old dawg new tricks..... J/K!!!!!!!

[Triggerman2003]

Re: Bulk or Cut?

Guess ya cant teach an old dawg new tricks..... J/K!!!!!!![/QUOTE]

That's right, I am an old dawg.......I was just seeing if I could get under your skin, and I did....but becoming a "fat fuck" as you describe it comes from bad diet and you know it. But if you are careful, as I am careful...you nor I will become a "fat fuck". A person can put on extra muscle weight and still keep the diet clean. What I am saying is when I say bulk, I don't mean stuff yourself with a bunch of junk and gain a lot of weight like that, I do pretty well with high amounts of protien, low carbs, and very low fat...yeah I know you need some carbs and some fat to help, but if you are careful with the amounts you won't become a "fat fuck". I don't like fussing over this stuff, I am not always right about a lot of stuff, but neither is anyone, so let's squash this now and let's look at both sides of this...ok bro? If your gains are as you say they are, that's pretty damn good. I went from a "fat fuck" to a mere 169lbs and now I am 255 lbs around 14-16% b/f. I have done gear only since '99 and took long breaks, as far as gear goes.