Quote:
Originally Posted by Traum
Dumb question -- how do you guys bulk up?
At the most basic level, I know you need the intake calories to exceed the amount of calories you expend. And then it is a matter of consuming enough proteins, doing enough weights, and getting enough rest to build muscles.
I've been plateauing for quite some time now -- probably minimal fluctuations within the past year or more. I suspect my problem is 2-fold:
1) I am not getting enough sleep
2) I am not eating enough
The question I really want to ask is -- how do you get yourself to eat more when I don't really feel like eating anymore? If I am already full, I don't want to eat more. But if I don't eat more, then I don't think I am providing enough fuel and nutrients to build more muscles.
I remember reading about Hollywood stars going on some crazy bulking prep for their roles in MCU superhero roles, where they go through crazy bulking and cutting regimes where they have to force themselves to eat even when they don't want to, or starve themselves even if they are really hungry. Obviously I am no Hollywood star, and I am not auditioning for superhero movie roles, so I'd hardly think those extreme approaches are what I should follow.
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I have been working out on and off since university, used to always focus on strength (starting strength, 5x5 etc.) and totally avoided any sort of aesthetics (no arm stuff, only flat bench, etc.).
In the last 3 years I decided just to see how big I could get and focus less on strength (which also helps as the lower weights are easier on the joints.)
Not to say it will work for everyone, but here's what's worked for me to gain size. You can see past progress here:
https://www.revscene.net/forums/7179...ml#post9170732
#1 most important is to track your protein intake. Better if you can track all your macros, but if you are lazy, just make sure you are getting 1g per protein per lb of body weight per day. A serving of protein is ~30g, and so for me, I did one shake when I wake up, lunch, and dinner, and then a slightly larger than full serving of protein for lunch and dinner so thats about 5x30g portions of protein plus other protein snacks to get to about 160-170g per day.
Especially during bulking, don't be afraid of CARBS. Going to lift without enough carbs will make your muscles tire out before your muscles actually get to mechanical failure, thus wasting a workout.
Even if you don't feel like eating more,
just eat it. It is not just the discipline and routine required of going to the gym regularly, eating enough is a big part of why gaining muscle is not easy. Find creative ways to get your protein intake without being super boring. Some of my hacks include: Quest protein chips, cottage cheese mixed with jalepeno and green onion to make it into a dip/topping that you can have with rice crackers, adding a few scoops of greek yogurt into protein shake with blended with frozen berries. If you wanna be a dirty boi, get a a double or triple hamburger at McDonalds.
Get through at least 1.5x of your routine each week. e.g. if you have a 3 day routine (push/pull/legs, Upper/Lower/Arms, etc.), you will want to go to the gym at least 4-5 days a week.
Progressive Overload: If you are looking for size only, what worked for me is more traditional hypertrophy routines with progressive overload. Aim for 8-12 reps of an exercise. When you can do 3 sets of 12 reps comfortably at a certain weight, move up to the next weight and do 3 sets of 8. Keep moving up until you can do 3x12 then keep going up in weight back to 3 sets of 8. Rinse and repeat.
Don't ego lift and focus on form, the mind-muscle connection, and really try to get the stretch at the elongated position of the lift. IMHO bottom of the lift is more important than getting the full ROM at the TOP of your lift (the squeeze). Be intentional, think about the weight as resistance for the muscle you are targeting, don't simply think about getting the weight up.
Use creatine.
And yes, sleep is very important. Just imagine that sleep is the time when your body actually grows. So the less sleep you get the less growth you will get.
Helpful youtube channels that I follow, but its important to take each with a grain of salt and see what works best for you: Jeff Nippard, Jeremy Either, Renaissance Periodization, Natural Hypertrophy