- This topic has 7 voices and 17 replies.
-
Posts
-
Hey dudes!Got a dexa scan done 11% i am, question is i want to build more muscle while losing the fat (dont we all) now at the moment im not to worried about getting super strong, i just want this ratio to increase for the better, would one think to do a program such as PHAT (bodybuolding) or 531 (strength) to build more muscle quicker and have my lean body mass go up And basil metabolic rate too!Cheers!!Caino
In theory a bodybuilding specifc plan would produce better muscle growth (if the diet is in check obviously) but it kinda depends on your training history. How long/of what type of training have you done previous? Current strength levels etc.
Either one can work, but 531 isn't great for adding mass in a hurry. PHAT doesn't look bad, but I'm not all that familiar with the program. What do your lifts look like?
I think you need to decide which is more important. … strength or size. Lifting extremely heavy weights won't always get you big, but it definitely counts. You could pick a few main lifts like bench or squat to work on increasing strength and PRs, and on that same body part's day incorporate some higher Rep sets for hypertrophy. This works well you just gotta be careful to not burn out the CNS from over load. I know adding muscle will actually help burn even more fat, faster.
Squat 100kgDeadlift 140kgPress 62kgBench 100kg As you can see strength needs improving im 68kg at 11 percent I feel i need to boost some size then smash strength after it?
If you want more muscle density and be more badass, lift heavy weights for low reps and use your assistance work for more hypertrophy. Diet and intensity will vary a little bit depending on whether or not size is your main goal, but I still believe the big lifts should be the most important ones. Aren't you a fighter? Good luck being able to do your technique work/sparring while trying to do a bunch of pump workouts. Do yourself a favor and skip that crap unless you plan to commit yourself to adding some serious size. In any case, lifting extremely heavy, like Big_R says, may not make you look like mister universe, but it will make it much easier to go for more size later on. I may not look like much, but whenever I start doing exercises I find girly like curls, my arms basically blow up. I could look like that all the time if I wanted to, but for athletic purposes it's a shitty deal. You might experience the same thing.
If you want more muscle density and be more badass, lift heavy weights for low reps and use your assistance work for more hypertrophy. Diet and intensity will vary a little bit depending on whether or not size is your main goal, but I still believe the big lifts should be the most important ones. Aren't you a fighter? Good luck being able to do your technique work/sparring while trying to do a bunch of pump workouts. Do yourself a favor and skip that crap unless you plan to commit yourself to adding some serious size. In any case, lifting extremely heavy, like Big_R says, may not make you look like mister universe, but it will make it much easier to go for more size later on. I may not look like much, but whenever I start doing exercises I find girly like curls, my arms basically blow up. I could look like that all the time if I wanted to, but for athletic purposes it's a shitty deal. You might experience the same thing.
Taken a break at the moment stiffman! got to 58kgs last year and pretty much destroyed my body/endochrine system in the process so trying to get that strength back, up the metabolic rate and be one strong motha fucker for my size! and id be lieing if i said i dont wanna look good, really who doesnt? lol
If you want more muscle density and be more badass, lift heavy weights for low reps and use your assistance work for more hypertrophy. Diet and intensity will vary a little bit depending on whether or not size is your main goal, but I still believe the big lifts should be the most important ones.
+1 - good solid adviceAlso doing this you may realize there are other exercises that build muscle better/faster that you have neglected - One of my favorite "mass builders" is actually Flyes. That does more in the way of hypertrophy for me that repping 360 on the bench..... just an example
If you want more muscle density and be more badass, lift heavy weights for low reps and use your assistance work for more hypertrophy. Diet and intensity will vary a little bit depending on whether or not size is your main goal, but I still believe the big lifts should be the most important ones.
+1 - good solid adviceAlso doing this you may realize there are other exercises that build muscle better/faster that you have neglected - One of my favorite "mass builders" is actually Flyes. That does more in the way of hypertrophy for me that repping 360 on the bench..... just an example
That's something a lot of people don't realize. Squats, bench, and deadlift are excellent for packing on muscle for someone who doesn't have a strength base, but they don't do much for advanced trainees that are already strong.
Gotcha. Basically any program where the goal is to progressively lift more weight will work and tzanghi is right. If you like spreadsheets and calculators go for that, but I personally hate each and every one of those programs. Go read some http://www.chaosandpain.com if you want some insight into how my numbers came to look like this after a year and a half of serious lifting with long periods of being kept out of the gym for some reason. Started squatting in 2012, so maybe those are noob gains to some extent.BW: 154Bench : 315 (being very conservative here, I hit a single with 325 but it was touch and go, currently stalled but I have been going through tendon problems. expecting that number to be up a bit soon)Squat : 415 x 3 today, so I would guess around 430, going up fastDead : 495? I did double 472 a while ago and my DL is always creeping up, although a low slower now since I do not lift as much in generaｌ and my rat claws are still an issue.Keep in mind that is all raw in my running shoes in a decrepit gym with rusty bent barbells, no AC while boxing almost every day. Go lift and eat something, there is no wrong way to go about this of you are not retarded.
If you want more muscle density and be more badass, lift heavy weights for low reps and use your assistance work for more hypertrophy. Diet and intensity will vary a little bit depending on whether or not size is your main goal, but I still believe the big lifts should be the most important ones.
+1 - good solid adviceAlso doing this you may realize there are other exercises that build muscle better/faster that you have neglected - One of my favorite "mass builders" is actually Flyes. That does more in the way of hypertrophy for me that repping 360 on the bench..... just an example
That's something a lot of people don't realize. Squats, bench, and deadlift are excellent for packing on muscle for someone who doesn't have a strength base, but they don't do much for advanced trainees that are already strong.
man I wasted a lot of time figuring that one out for myself lol
If you want more muscle density and be more badass, lift heavy weights for low reps and use your assistance work for more hypertrophy. Diet and intensity will vary a little bit depending on whether or not size is your main goal, but I still believe the big lifts should be the most important ones.
+1 - good solid adviceAlso doing this you may realize there are other exercises that build muscle better/faster that you have neglected - One of my favorite "mass builders" is actually Flyes. That does more in the way of hypertrophy for me that repping 360 on the bench..... just an example
That's something a lot of people don't realize. Squats, bench, and deadlift are excellent for packing on muscle for someone who doesn't have a strength base, but they don't do much for advanced trainees that are already strong.
man I wasted a lot of time figuring that one out for myself lol
Believe me so did I. It's a common mistake made by people that have a training age of 2-3 years.
You must be logged in to reply to this topic.