Want to Add Mass to Chest & Back
9
9cyclops9
Guest
What is the BFL routine like? If you're only worried about muscle mass and not so much strength, go with a BB "pumping" type program where you work each bodypart once per week using several different exercises. For instance, on chest day do bench, dumbbell bench, incline bench, flyes, etc. If you're lifting pretty heavy you might look into the squats and milk program or "Super Squats" if you're into insanely difficult workouts.
The main thing you need to do though is eat more food. In order to build any muscle you have to take in lots of extra calories. I know BFL is has you eating like 6 times per day which is good, but you need to make sure you're getting a bunch of calories. If you check out www.bodybuilding.com you'll find a TON of nutrition info like how many calories you should be taking, how much protein/carbs/fat you should have, etc., not to mention a ton of training articles.
One program that's supposed to be amazin (I'll probably start it sometime this summer) is called "Westside for Skinny Bastards" and is based on the training principles of Westside Barbell, which is considered by many to have the best powerlifting training out there. Here's the link:
http://www.defrancostraining.com/articles/archive/articles_westside.htm
The main thing you need to do though is eat more food. In order to build any muscle you have to take in lots of extra calories. I know BFL is has you eating like 6 times per day which is good, but you need to make sure you're getting a bunch of calories. If you check out www.bodybuilding.com you'll find a TON of nutrition info like how many calories you should be taking, how much protein/carbs/fat you should have, etc., not to mention a ton of training articles.
One program that's supposed to be amazin (I'll probably start it sometime this summer) is called "Westside for Skinny Bastards" and is based on the training principles of Westside Barbell, which is considered by many to have the best powerlifting training out there. Here's the link:
http://www.defrancostraining.com/articles/archive/articles_westside.htm
For chest parallel bar dips with weight is the best chest exercise followed by incline dumbell press,for back deadlifts are the daddy,they will add mass from the erectors all the way up to the traps follow that with chins,adding weight when possible.
Rep range 6-8 reps for dips,incline bench and chins,4-6reps for deadlift 2-3 work sets.
For a good BB site check out http://www.muscletalk.co.uk/ you will get good down to earth advice.
Rep range 6-8 reps for dips,incline bench and chins,4-6reps for deadlift 2-3 work sets.
For a good BB site check out http://www.muscletalk.co.uk/ you will get good down to earth advice.
I agree with 9cyclops9 - you gotta eat like a monster to grow. Worry about burning off the fat later. Just looking at your body type, I can tell that you should be able to put away a lot more food and gain mass without adding too much fat. Eating 6 times a day is good, but you need to be consuming at least 1 gram of protein per lb of body weight. Ex - 165lbs = 165gm protein divided by 6 meals = 27 - 28 gms protein per mealtime. 200lbs = 200gms protein divided by 6. You get the picture.9cyclops9 said:
Westside Barbell has a solid reputation. I'd at least read some of their articles and familiarize yourself with their school of lifting. They base their training on Eastern Bloc (if I'm not mistaken) science that has been proven over decades time to build strength and power. It is more of a powerlifting school of thought, but should help you reach your mass goals.
Regards,
HOOS
I've heard very good things about BFL. However, most of the reviews raved about getting lean more than gaining muscle mass.
Supposedly, "Burn The Fat Feed The Muscle" aka BFFM aka BTFFTM aka Burn The Fat, is like BFL but with much more focus on muscle gain while still trying to stay very lean. http://www.burnthefat.com/
I know, many will say that you HAVE to BULK for gains and then LEAN OUT for looks and general health. However, I do not think it is at all impossible to stay lean and gain mass nor I am I the kind of person who likes to deny such "too good to be true" progress to be achievable with anything. I believe that there is always room for improvement and great success can be achieved with what was previously though impossible.
I haven't tried either of these programs though. I am satisfied enough with my current workout routines for now.
Lastly, (totally respectful hetero comment)...THE BOD IS LOOKIN GOOD MAN! Congrats! Keep it up!
Supposedly, "Burn The Fat Feed The Muscle" aka BFFM aka BTFFTM aka Burn The Fat, is like BFL but with much more focus on muscle gain while still trying to stay very lean. http://www.burnthefat.com/
I know, many will say that you HAVE to BULK for gains and then LEAN OUT for looks and general health. However, I do not think it is at all impossible to stay lean and gain mass nor I am I the kind of person who likes to deny such "too good to be true" progress to be achievable with anything. I believe that there is always room for improvement and great success can be achieved with what was previously though impossible.
I haven't tried either of these programs though. I am satisfied enough with my current workout routines for now.
Lastly, (totally respectful hetero comment)...THE BOD IS LOOKIN GOOD MAN! Congrats! Keep it up!
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Yeah, I guess I need to start eating a lot more than I do now. I'm currently at about 178-180 pounds. A couple of years ago while taking weight gainer I got up to 195. I didn't like the bloated feeling all of the time. I guess I'm trying to fit somewhere in between being skinny and feeling bloated all day.
I have trouble with my chest. I don't have a bench to use right now so I'm currently doing a lot of push-ups and concentrating on using my pecs to raise and lower my body.
My legs and butt tend to grow fairly easy. I raced ten speeds for quite some time and those muscles tend to fall into shape quickly. I just want to feel comfortable taking off my shirt while at the beach or pool.
I would also like to loose some more fat around the midsection. I currently do cardio two days of the week. I run for about 25 minutes every other day. My ultimate goal would be to lose another % or two of body fat and get my weight up to 195-200.
Thanks for all of the recommendations.
I have trouble with my chest. I don't have a bench to use right now so I'm currently doing a lot of push-ups and concentrating on using my pecs to raise and lower my body.
My legs and butt tend to grow fairly easy. I raced ten speeds for quite some time and those muscles tend to fall into shape quickly. I just want to feel comfortable taking off my shirt while at the beach or pool.
I would also like to loose some more fat around the midsection. I currently do cardio two days of the week. I run for about 25 minutes every other day. My ultimate goal would be to lose another % or two of body fat and get my weight up to 195-200.
Thanks for all of the recommendations.
dee3186 said:
What a load of bollox,what's the deal with people making bullshit claims in the part of the forum.
Good advice so far... but i'd like to add my two cents.
If you're following the BFL program, you have a pretty good base in terms of diet and exercize and from your pics, you have a good physical base to work with. What i would suggest to you is to stick to what's working for you. If the BFL diet and exercize program is working, then stick with that. The only thing i would suggest is that you adjust is the amount of calories you're taking in everyday. Assuming that you are working out hard, the difference between getting lean and getting big is how much and what you eat. I suggest that you slowly increase your calorie intake by 200 cals per day. Start this week by adding 200 calories per day to your current diet, do this for at least a week. If you don't notice any increase in weight, add another 200 calories per day the following week. How much you have to add will ultimately depend on your metabolism. Continue doing this 'til your weight starts to go up. What's important is that you increase calories slowly so that you don't put on fat. Plan on consuming 1.5-2.0 grams of protein per pound of lean body weight. Yes, 2gr per pound of bodyweight is on the high side but if you want to put on muscle, you want to err on too much protein than not enough (and no this much protein will not damage your liver). I think that if you just make this small adjustment to your existing diet, you should be able to put on some lean mass in a relatively short period of time.
If you're following the BFL program, you have a pretty good base in terms of diet and exercize and from your pics, you have a good physical base to work with. What i would suggest to you is to stick to what's working for you. If the BFL diet and exercize program is working, then stick with that. The only thing i would suggest is that you adjust is the amount of calories you're taking in everyday. Assuming that you are working out hard, the difference between getting lean and getting big is how much and what you eat. I suggest that you slowly increase your calorie intake by 200 cals per day. Start this week by adding 200 calories per day to your current diet, do this for at least a week. If you don't notice any increase in weight, add another 200 calories per day the following week. How much you have to add will ultimately depend on your metabolism. Continue doing this 'til your weight starts to go up. What's important is that you increase calories slowly so that you don't put on fat. Plan on consuming 1.5-2.0 grams of protein per pound of lean body weight. Yes, 2gr per pound of bodyweight is on the high side but if you want to put on muscle, you want to err on too much protein than not enough (and no this much protein will not damage your liver). I think that if you just make this small adjustment to your existing diet, you should be able to put on some lean mass in a relatively short period of time.
You want chest mass, then HEAVY FLAT BARBELL BENCH!Lots of protein powder and don't do too much volume. If you're natural, it's less is more!It's a hard concept to grasp, but very true. If you can train each muscle group twice a week, heavy weight, low reps(1-5) day 1, light(7-10)reps day 2!Good luck! 
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dee3186 said:
YES
9
9cyclops9
Guest
Titleist, forget about weight gainers. They're loaded with sugar. Just eat clean, and lots, and lift big, and you'll grow. Read "Massive Eating," an article by John Berardi, to get an idea what kind of "eating big" I mean. You can find it on www.bodybuilding.com
Dee, you're so full of crap. Your chest cannot grow 5 inches of muscle in 2 weeks. Sorry. It's impossible. Dumbass.
Dee, you're so full of crap. Your chest cannot grow 5 inches of muscle in 2 weeks. Sorry. It's impossible. Dumbass.
P
pullups
Guest
to build mass, dumbbell pullovers are good...even though they dont seem to add alot of strength. Barbell exercises are best for mass and strength. stick to reletivly low reps anywhere from 3 to 6 should be good for what your looking for
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pullups
Guest
o yea and dont do burnouts bro, that wont add mass, that wont add strenght, it will only get you sore and maybe improve endurance or something lol
Just jumped back into my workout routine,i would say free weights pushups tons of water -bread-beef-and peanut butter will put mass on ur back and chest
Lots of good advice already given here. From what I've read and heard about gaining mass. 1 gram of protein per lb. of bodyweight! You look pretty cut, if you are bulking go easy on the cardio. High quality protein sups that promote lean muscle mass are available ( I don't know what this forum endorses , but whey and lactoglobulin are good. some have bovine colostrum , which is supposed to be high in elastins and other goodies). MRP's are good, but pricey. Personally I think you are going to need a bench to do a wider range of exercises. For chest- definitely bench presses, inclines presses and flys. for your back I think some sort of rows would be good because they work lats, traps and rhomboids. pull ups and dips are always good. Rest- if you overtrain you will not gain nearly as well. Lookin' good dude- keep after it!