Gaining Muscle

**PizDoff** · Posted On: 3/19/2004 12:16am

Sorry it took so long for me to reply. Losing a large post discourages me.

The ones FoM post look good. I'll try some of those when I get better from this stupid fucking cold. Ignore the odd looks you get in the gym though. :)

*Lightning generated from his chi crackles between his hands*

Diet is key!
Check out www.fitday.com for a log if you desire.
Your intake of 4k-5k cals is great, you should be gaining well.
1 lb a week of mass is good gains. Keeping BF down.

1gram protein/ 1 lb bodyweight.

Um what else?....

The no free weights thing sucks, can you do Hindu pushups alright?

Is there a time range for this thingy?

**PizDoff** · Posted On: 3/19/2004 12:22am

http://www.wannabebig.com/category.php?cat=4

I'm doing something kinda similar to Routine 1 there.
Those routines are meant to be taken to failure at the end of every set.
More exertion, but less time in the gym.
Keep time between sets lower.

Optimal for growth, but not for strength as much.

I'm not training for strength really right now but for that you would switch routines a bit.
Maybe try a 5 X 5 routine.

Higher weight, lower reps.
Longer rest periods between sets. 90-120 secs ish.

Remember to warm up properly, doing lighter sets of weights before going for the "big one."
Anything else? I may be missing something.

**GajusCaesar** · Posted On: 3/19/2004 12:47am

Thanks for the advice. I am looking for optimal strength more than bulk. I already do Hindu Pushups in Kyokushin during the beginning workout session of every class. We call them scoops.

My time range for this would be about 3 months.

Can I just use the Bench press, military press, and overhead press machines? I can still use free weights for curls, shoulder abduction, and tons of other things.

**PizDoff** · Posted On: 3/19/2004 1:00am

3 months to gain 6 pounds?

LOL that is a helluva lotta time!
Er, I mean, try upping your calorie intake to 20k. You'll never make it.

Then I would suggest just doing strength training while eating enough protien with calories above maintainance. That way you can still gain while keeping bodyfat down.

"Can I just use the Bench press, military press, and overhead press machines?"
I don't see anything wrong with that. You have no alternative anyways. :D

See a doctor before starting any workout program. All advice on this board is reflect those of individual members and do not constitute advice or recommendations from this website or its staff on diet or training.

Heheheh.

**GajusCaesar** · Posted On: 3/19/2004 3:21am

Yeah, my goal doesn't seem too lofty. But I really don't want to fight middleweight. . . What do you think is the best way to gain trunk rotation strength (primarily internal and external obliques)?

I'll let you know how it goes.

**TKD18** · Posted On: 3/19/2004 4:29am

Eat lots of proteins... i'd recommend weiders 'whey' or 'egg and milk' protein, i put on 28lbs with that stuff in a month, benching and deadlifting would be the best for strength, but weight lifting wont add as much weight as a good diet... bulk son, bulk

**drunkenj** · Posted On: 3/19/2004 4:30am

your 6' and only 160 lbs, thats really light.... with good muscleature youy should be about 185-190

Although i suppose if you are just striking it doesn't matter that much........ just don't go to a weight categoried grappling tourney or you will get pwned by a mighty midget

**GajusCaesar** · Posted On: 3/19/2004 4:54am

I enjoy being 6' and 160# in Kyokushin because it means I am taller than and have longer reach than most people in my weight category. That makes kicking them in the head easier.

**drunkenj** · Posted On: 3/19/2004 5:36am

as long as you make it work to your advantage it doesnt matter

**Phrost** · Posted On: 3/19/2004 4:20pm

Getting stronger means denser muscles, so you will put on weight if you do a 5x5 routine. You just won't gain as much mass as if you trained for hypertrophy (3x8-12).

I learned this the hard way... right now I'm about 189 and I look 165-170. Minus the extra fat, I'm still way out of my ideal weight class.

In your case, I'd find a gym that has Hammer Strength machines. They're not as good as old-fashioned free weights, but they force you to use correct form in your lifts and you will develop good strength using them.

Another thing you might consider, depending on your shoulder, is medicine ball drills. If you use the big whopper Ringside sells (25lbs.) you'll develop solid trunk strength.