Yup: the Hypertrophy book. I’m excited. Pretty much any excuse to buy and read his work, haha.
1 Like
The problem is a lot of programs recommend say just eating to gain mass but if you just eat to gain mass you will end up fat who wants to get fat the whole point of working out is to look better. Like if you do a program Like starting strength or similar and the person that made the program is fat is it really a good program
Why I’m happy to take advice and to do certain programs I’m not really a fan of doing a program that doesn’t have any direct bicep work or completely skipped body parts because they are focused too much on powerlifting.
Hence the reason I posted about being skinny fat is because the reason you are skinny fat is because you don’t have much muscle when eating to gain mass it will just make you fat and your body fat percentage will go up. Which isn’t healthier just because you gained.
So while I’m happy pushing myself as hard as possible like I am I just added 2.5 kg to my overhead press.
I always get told my program isn’t very good, then I read books from people that talk about how to get big but they say you need to eat more, the goal isn’t to be fat the goal is to be in a healthy body fat percentage and build muscle
If you’re 6 ft 6 and very skinny and yes you need to eat more
But Dan John’s “Mass Made Simple” doesn’t, which is why I would use it in this situation.
1 Like
You weigh 67kg with 30% bodyfat, calorie counting science says it takes about 2200 calories to maintain that weight.
If you were lean, you would weigh 51kg, and calorie counting science says it takes 1700 calories per day to maintain that body weight. Calorie counting science says that an 51kg person can gain muscle with about 1900 calories.
In a nutshell, you have so little muscle and so much bodyfat that you can cut calories to lose fat and Still be consuming enough calories to build muscle.
4 Likes
former (and still a bit) fat-ass here. At your current levels, eat as much protein as you can consume in a day and work hard with a program like “Mass Made Simple” or 5/3/1 and walk/do yoga on the off days. You will recomp guaranteed. You need muscle, plain and simple. That increases BMR and allows more calorie burn. You didn’t get to where you are now in a short time period, but the good news is within a year you can drastically change your body.
Mass Made Simple
Super Squats
Colossus
You don’t need peaked biceps - you need overall muscle mass - the power lifts and compounds build this with the added benefit of being calorie burning monsters that increase NEAT due to the way the body has to recover from these.
Jim Wendler is a world record powerlifter
Dan John has trained numerous high level athletes and was one himself (he’s in his 60’s now I believe)
John Meadows (Colossus) was a champion bodybuilder and turned Dave Tate (champion powerlifter) into a bodybuilder for a time…
3 Likes
This is SUCH a solid prescription here.
Always gotta chuckle at dudes so hyper focused on curls. Do 3 sets of curls if it makes you feel better: it really doesn’t matter.
2 Likes
TBH, my biceps currently look the best they ever have since I started lifting, and I probably only do 1 exercise a week for them. And they’re usually thrown into a giant set of assistance exercises that maybe takes up the last 5-10 min of my workout.
The extra attention I can dedicate to weighted chinups and rows seems much more productive.
2 Likes
Yup. 1 set a week of curls has been enough for me.
2 Likes
In my mid-30s I went HDII consolidation. I gained size, my skinny arms peaked at about 17 in. with a peak. It might be the strongest I ever became. And I ate, and ate, and well I got fat. I had to Atkins 60 lbs. off. So, yes, eat, but pay attention to what you are stuffing in your pie hole. There is no sense of putting in the work, then have to go in reverse because you (I) over stuffed.
Sure if they have a proven track record of getting results .
Hate to break it to you… just because someone is jacked/ ripped . Doesnt mean they actually know their ass from a hole in the ground. Social media is full of these types.
2 Likes
It’s still such an interesting situation where someone has been training and eating a certain way, doesn’t like the results that approach has created, seeks help in correcting in, and then does not want to use any of the methods offered because they aren’t like what they were doing before.
Isn’t that the whole point?
2 Likes
Ego…
For clarification… i wasnt meaning you.
1 Like
Fully aware, but still appreciate the clarification.
1 Like
I won’t stand for this heresy!
Jokes aside, I actually agree. Unless you want to maximize arm development, in which case I do think you need to treat it with some priority. That also means investing enough that it has its own recovery debt, though, which means taking away from something else.
I think the issue is most posters don’t realize they don’t actually want to maximize arm development. They want to maximize their aesthetic.
1 Like
And along with this, you’re not gonna put 20" arms on a physique with a 30" chest. You gotta grow EVERYWHERE to grow some arms.
3 Likes
And even if you do magic your way to 20" arms while being puny everywhere else, you’re going to look like a jackass.
Also worth considering, most of them are not even close to the level where prioritizing arm development would even yield the desired results. If I had to guess, I think that point would probably be somewhere around when you can do 15 chinups and close-grip bench press 1.5x your bodyweight.
4 Likes
Cheers bro
Unless your taking the piss which I hope not
1 Like
Yes,
I have had those conversations.
Co-Worker: You look thinner.
Me: Thanks…
Co-Worker: How you been doing it?
Me: Well, it is called The No S Diet - No Snacks, No Sweets, No Seconds Except for Days That Start With S
Co-Worker: That doesn’t work.
Me: Uh…?
Co-Worker: You have to eat six meals a day.
Me: OK! (I want to add: You are right, I guess I did not lose any weight.)
3 Likes