Is 80:20 Muscle to Fat Ratio Realistic for Muscle Gain?

[geologist]

@dt79

I suggest you do the exact opposite and cut off your internet connection instead.

or better yet, stop coming to this site.

[dt79]

If you were offended, I apologize. I wasn’t being sarcastic. I wrote what I thought would be in your best interests because you wrote:

@geologist

I keep bouncing forth between wanting to drop weight and build muscle. I blame myself for not having training program focus and I think the culprit is too much choice.

I also do not think only bodyweight and kettlebell exercises will get you anywhere in terms of muscle gains.

[The_Myth]

Seriously, speaking from experience, pick a proven program and give it twelve weeks at least. Don’t hop programs and change midstream all of the time, it’s a waste.

Check out any of the programs, Madcow, SS, GSLLP, WS4SB, 5/3/1, and go.

[geologist]

@dt79

If you were offended, I apologize. I wasn’t being sarcastic. I wrote what I thought would be in your best interests because you wrote:

geologist:
I keep bouncing forth between wanting to drop weight and build muscle. I blame myself for not having training program focus and I think the culprit is too much choice.

I also do not think only bodyweight and kettlebell exercises will get you anywhere in terms of muscle gains.

Nah, I’m not offended. I meant that to stop coming to this site to stop seeing all the shiny training programs.

[dt79]

Cool. My suggestion would be to do 531 and make sure you are progressing on the main lifts. Then you can experiment all you want with the assistance exercises since the objective is to get sufficient volume for each muscle group. This would curb the urge to change up programs all the time. I believe that even if you go overboard with the volume, it will still be a learning process to know what your body can handle and it will benefit you in the long run. Good luck.

[geologist]

@dt79

Cool. My suggestion would be to do 531 and make sure you are progressing on the main lifts. Then you can experiment all you want with the assistance exercises since the objective is to get sufficient volume for each muscle group. This would curb the urge to change up programs all the time. I believe that even if you go overboard with the volume, it will still be a learning process to know what your body can handle and it will benefit you in the long run. Good luck.

Wendler recently came out with a “531 for hardgainers” article that leaves the assistance work really open ended (e.g. Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps). I’ll run that program.

[Benanything]

Oh no, I do think it’s possible but like you said, highly unprobable. @geologist is currently 5’10" and 172lbs. Assuming he does gain said 24lbs of muscle and only 6lbs of fat, he’ll be at 202lbs at 18-ish percent bodyfat. That is assuming his visual estimation of his current body fat percentage is right, which I highly doubt.

I’ll just assume that he has average genetics cause let’s be honest, if he had great genetics, he’d know it by now. By most models, 25-ish lbs of muscle gain in the first year is considered pretty freaking great. To do pretty much that in 9 months? Highly improbable. On top of that, he does seem pretty clueless when it comes to training or even making up his mind.

@geologist

I’ve read statements like this many times over the last several months and yet I keep bouncing forth between wanting to drop weight and build muscle. I blame myself for not having training program focus and I think the culprit is too much choice. I’m going to freeze my gym membership for 6 months and focus on using just what I own to training (bodyweight, pull-up bar, weighted vest, adjustable kettlebell and dumbbells). With less choices in terms of equipment and training programs, I think I can focus on running a consistent program for 6+ months and make actual progress.

Besides, imagine if every sucker who steps in the gym gains 30lbs of mass whilst retaining the same amount of bodyfat percentage. There’d be A LOT of jacked individuals out there. Oh and @geologist, I’m not attacking you or anything but I’m just trying to prove a point.

It is not realistic to expect to gain only 6 lbs of fat and 24 lbs of muscle in a period as short as 9 months. Especially so considering your current stage of confusion and what not. HOWEVER, do feel free to prove me wrong. I’d love to be proven wrong.

[RampantBadger]

[quote=“geologist, post:27, topic:218089, full:true”]

@dt79

Wendler recently came out with a “531 for hardgainers” article that leaves the assistance work really open ended (e.g. Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps). I’ll run that program.

Yes good idea try this. Also its plenty of volume so should lean you out quite a bit