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How to gain muscle (easy guide and FAQ)

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kusok
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Re: How to gain muscle (easy guide and FAQ)

Postby kusok » Jul 11. 2014, 13:16

P.s.

And take a nap sometimes :) negotiate with your little Martian. Daddy needs some rest.

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vstipic23
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Re: How to gain muscle (easy guide and FAQ)

Postby vstipic23 » Jul 11. 2014, 13:18

kusok wrote:Posting from a small phone. Sorry for typos:

Just to be clear, you're trying to gain muscle? Then all the same stuff applies: take in slightly more calories then you do now to gain slowly half a pound a week, get your protein at 1g/lb (160 grams for you or even a bit more), and do heavy resistance training 2x per week full body using a typical strength training program like some 5x5 or SS etc. Given your kickboxing schedule I doubt you can recover with 3x weekly lifting. So try 2x. With slow lean gains your body fat gain should be minimal, if at all. You can always burn it off later or back off your caloric surplus if you get too much fatgain in your view.

The lifting should focus on progressive overload and not on pump or gettingg sore or any of that. Just increasing the weight you lift slowly over a period of time little by little for a few weeks. Then deload and go again.

If your weight and lifts are not going up after a few weeks, count your calories and increase them more. Most endurance athletes and hard gainers overestimate how much protein and how many calories they eat. Just like people who struggle to lose weight usually underestimate how many calories they eat.


Thanks. When you get the time, I would politely ask you to expand a bit this part: "The lifting should focus on progressive overload and not on pump or gettingg sore or any of that. Just increasing the weight you lift slowly over a period of time little by little for a few weeks. Then deload and go again."

I don't know what you're talking about there, I'm not really schooled in weight programs and I want to understand so I can try it.

EDIT: Hahahaha :D

If she was only open for debate. ;)
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kusok
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Re: How to gain muscle (easy guide and FAQ)

Postby kusok » Jul 11. 2014, 20:02

It simply means that you should be focusing on doing more weight over time. Let's say you do 5 repetitions of bench press or whatever else. Well, next Monday do 6 but with the same weight. A Monday after that do 7. After you get up to 10, drop repetitions (reps) back to 5 but increase the weight you lift by 10%. This will give you a nice break but also progress. Then next Monday do 6 reps. And so on. Don't start too heavy because you will hit a plateau sooner that way. If you do hit a plateau, repeat the week with same weight and reps.

The stuff above matters, but many people instead focus on irrelevant things like pump. They say oh wow I feel really pumped after this work out. Or they work really hard to total failure and think that their working really hard will give results. But in reality they are often still lifting the same weight and thus never gaining muscle. In short, when it comes to muscle gain, if you're not getting stronger you're not progressing. You don't have to be super exact with all this and walk around the gym with a notepad and a calculator... But just keep this stuff in mind. Focus on big lifts, caloric surplus, enough protein fat and carbs for your situation, and enough rest.

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Re: How to gain muscle (easy guide and FAQ)

Postby vstipic23 » Jul 12. 2014, 13:23

Got it. Will do. Thanks kusok, always ready to help.

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Re: How to gain muscle (easy guide and FAQ)

Postby D_SHINOBI_B » Aug 1. 2014, 08:29

1 egg morning, go to boxing gym or normal gym, when Finnish can of tuna for lunch, dinner real small portion of anything. Repeat.

In the boxing gym warm up running or skipping
Bag work for as many rounds as you can do.
When arms are Tired from bag work.
Sit-ups with a round weight on chest.
When arms legs feel better more bag work!!
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Re: How to gain muscle (easy guide and FAQ)

Postby hayyakhan2015 » Apr 26. 2015, 09:55

Muscles are not important you should strong internally

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Re: How to gain muscle (easy guide and FAQ)

Postby mmayhem » Apr 26. 2015, 15:04

hayyakhan2015 wrote:Muscles are not important you should strong internally

insides are not important you should strong **** game
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Re: How to gain muscle (easy guide and FAQ)

Postby rvafighter » Jul 13. 2015, 11:30

Great post, thanks!

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Re: How to gain muscle (easy guide and FAQ)

Postby bodda777 » Dec 13. 2015, 05:40

Awesome stuff! thanks

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Re: How to gain muscle (easy guide and FAQ)

Postby xqtr » Dec 17. 2015, 17:26

hayyakhan2015 wrote:Muscles are not important you should strong internally


Image

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Re: How to gain muscle (easy guide and FAQ)

Postby 69Chevy » Jan 17. 2016, 20:36

I've added so many bookmarks from your threads, thanks again! :D

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Re: How to gain muscle (easy guide and FAQ)

Postby kusok » Jan 18. 2016, 01:59

mmayhem wrote:
hayyakhan2015 wrote:Muscles are not important you should strong internally

insides are not important you should strong **** game




I'm dying over here

:laugh

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Re: How to gain muscle (easy guide and FAQ)

Postby Trollex » Jan 18. 2016, 10:47

hayyakhan2015 wrote:Muscles are not important you should strong internally


is that you there ?

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Re: How to gain muscle (easy guide and FAQ)

Postby Lukn4trbl » Jan 18. 2016, 18:06

Sorry wrong thread. Delete.
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