Ok…I saw the thread on getting “buff” late last week, and even made a comment or two, but I have a different objective, so started another thread.
I have a serious desire - serious enough that I’ve been dieting for a couple of months and doing some isometric exercises - to bulk up. The isometrics have taken me as far as they can; I can do many reps of pushups, etc., and am taking it to the next level. I’m not out to get a lot of tone, rather, I want to build as much muscle as quickly as possible. I realize that it is necessary to rest the muscles, but I’m not sure of the schedule. Searching on the 'net for this info yields a lot of generic info, but mostly ad sites for subscription fitness programs, etc. Here’s the basic info:
I’m dieting on a fairly low-carb, high-protein diet, with a lot of eggs, meats, salads, etc. Combined with the isometric and aerobic exercise (walking, mostly), I’ve dropped from 268 to 237 lbs since Aug. 1.
I’m 6’0" tall, so I figure if I’ve got plenty of muscle bulk, I should be able to carry 210 or even 220 effectively, but that’s a guess.
My muscle goals are for large chest, shoulders, biceps and triceps, and at least a recognizable “V”, though the “V” isn’t paramount. I am really after a large, effective chest, shoulders and arms.
My legs, stomach, glutes, etc., I am planning on toning primarily, without a lot of “build” in them.
The equipment I have to work on is a BowFlex “clone” by Weider that goes up to 240 lbs. For what it’s worth, I can currently flat-bench chest-press 210 lbs. at 10 reps on this machine. I’m uncertain of what else I can accomplish, since the machine is brand-new. Also uncertain is how quickly I will build on this machine, but it seems very rapid, since only yesterday (the first day I used it) I could only flat-bench chest-press 200 lbs at 5 reps.
So, there are my goals, and some of what I’m doing. I’d really appreciate any input, particularly a recommended regimen to force the most rapid build possible.
Thanks!!
Sans drugs there are real world genetic limitations to a specific individual’s ability to “pack on” muscle. Having said this if you really want to beef up sans drugs powerlifting like a mo-fo and eating lots of protein is probably the best way to go.
Congratulations on the weight loss! However, if you are serious about bulking up, then now is not the time to be dieting. Ditch the bowflex and join a gym with free weights. Or if your income/space can handle it, invest in one. Do not use what you can do on the bowflex as a measure as to what you can do with free weights. It can differ greatly against you.
In addition to what Ultrafilter has said, I would throw in a protein/weight gain shake here and there, maybe some ice cream, and cheese burgers as well. After that meal I would take a nap for about 2 hours.
Now, see…the guy in the photo on the left - I already kinda look like that, if I suck in my gut and stick out my chest…I just want it to be muscle now!
Free weights. Nothing like 'em for building muscle mass. I have never tried a bowflex, but the jump you describe suggests to me that the machine has some issues. If you could do 5 at 200, maximum, then next day could do 10 at 210–well, that’s not the way free weights tend to work. You gain a rep or two, and sometimes it takes weeks. I wonder if the bowflex “weight” is as stable an exercise as you’d like.
You want to build muscle mass (as opposed to gaining “tone”), you have to lift heavy weights. We work out twice a week, and our objective is the same as your: build muscle mass. Chest, back, biceps on Sundays; chest, legs, shoulder and triceps on Thursdays. For each muscle group we do an exercise where we pyramid up doing 8 reps per set (or to failure), doing 4 to 6 sets. Then we do 3 or 4 sets on the same group of a different exercise, but for something you can do 10-12 reps.
It has been extremely effective for us. Rules of thumb: if you can’t regularly get 4 reps, it’s too heavy; try to single out at your max once in a while; always be trying to lift heavier weights.
I’d also recommend, if you have a specific weight goal in mind, not necessarily doing it all at once. In other words, bulk up 5 or 10 pounds from where you are. Then go diet down some of the fat you gained, lifting heavy to retain the muscle you put on along with it. Then go back and bulk up another 5 or 10. Repeat.
I’ve known too many people (myself included) who did the kamikaze bulk and just wound up…fat.
Other than that, yeah, what everybody else said.
If you find yourself limited by what your crossbow will let you do and don’t want to go to a gym, you can at least use it as a bench and get some plates and spinlock db’s. Personally, I’d just sell the crossbow, get a squat rack, a real bench, an olympic bar and plates, though. More versatile and effective. Also cheaper.
Thanks, ultrafilter - a man of few words, and to the point. I’ve been alternating upper-body/lower-body days - upper day 1, lower day 2, etc. Is this sufficient ‘break time’ for the muscle groups? (I’ve been taking Saturday and Sunday off).
Create and 8-day week, hitting all body parts twice in the 8-day span. One day go heavy (reps 6-8)…One day go light (reps 10-14)
Look up ‘pyramid training’.
At the beginning, just do ANYTHING. All the inside advice is needed after you initially bulk up and when you ‘plateau’…
…in other words, if you graphed your progress…you’d see a sharp increase in muscle mass, followed by a lack of progress. Check back when you hit that wall - when you progress plateaus.
