Anyone Know about body building?

[Andy J]

I was thinking of making the most out my free gym membership, but was wondering realistically how much mass I could gain in a year?

I'd be training about 5 days a week with correct optimum nutrition and rest, I know what's required. Could you possibly gain a stone of muscle in a year, what's a realistic target?

Thanks.

[Ariel Badger]

I just use gym for cardio but there are loads of Muscle Marys around here but most of the bulking is from roids. An extra stone of muscle does not sound healthy even if it is natural.
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[-LG-]

Have a look here, bound to be lots of information on there!

forum.bodybuilding.com

[Walloper]

It makes you big, gay and aggressive.
Sorry but that is all I know about it.
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[5v3d3b0]

In the last 14 months I've put on around 8 kg of muscle and I haven't even been doing a proper routine; skipping days, skipping protein shakes etc.
Of course it depends on your genetics too and how big you are at the moment (I was 63kg, now 71kg), but I think with perfect training, nutrition, no alcohol or smoking etc you could probably put on TWO stone of muscle if you're lucky

If you want an inspiring documentary about building muscle download this: https://thepiratebay.org/torrent/5378546

Guy goes from 30% bodyfat to less than 5% and does well in a bodybuilding competition in an impressive timeframe.

I've also got a pdf of the program he uses (Max OT Training) if you want it

[0ddball]

You have to read lots and sift through all the crap because everyone who has ever done 10 mins on the bench is an expert in bodybuilding.

One thing i would say is if you design a diet with specific foods, macro's and meal times its unlikely you'll stick to it. Start casually, get your form and weight right and just eat an overall decent diet for the first month or so.
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[Darylw27]

https://www.bodybuilding.com/ Best place on the net imo. I've spent countless hours reading and on the forum of that site, loads of great routines, diets and general advice. realistically following a great plan with the perfect diet and dedication you would be lucky to get 24lb in a year. But really it's like asking how long is a piece of string? It depends on your genes, diet, training and dedication. Remember 75% of gains are made in the kitchen though! Can't gain muscle without the fuel!

[R6 Wilson]

Easy to put on a stone in a year. If you don't have a manual job/are muscley already you'll be able to put on a pound a week/or2 with relative ease even with a skinny metabolism

Eating proper is the hard part
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[Kwaks]

cant help with the body building, but am a somewhat expert on roids, having been on them the last 6 months (up to 12mg daily). my face is a different shape, the side effects are terrible, weak legs etc etc. by all means train at the gymn, but do not go near the roids. I even have to carry a card to warm medical staff I was on roids for a year after i stop
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[Silver]

Should be able to gain a stone in muscle easily enough in a year, if you're in the gym (with a decent routine) 5 days a week. An excess of 500 calories a day will gain you around a pound a week (on average), so you could, in theory, hit that benchmark in less than four months.

[GhostRider]

[pinkyfloyd]

I used to train when I was about 18 - 21. I went from a weak 8 stone skinny dying looking skeleton to 12 stone of solid muscle. Wasnt massive but big enough to be happy.

I avoided Steroids like the plague they are and would train every other day on my own system with a gym session once a week on the free weights. The hardest part for me was putting the weight on. You dont notice it yourself for the first year but friends do. I had a mate stand beside me, puff his chest up and ask if I had been training. When I asked why he said I was becoming a big bastard. I hadnt noticed.

Protein shakes were 3 times a day and they mask the taste with strawberry or chocolate but it still tastes like shite. I lived on hi carbs and protein foods. Pasta with very little dressing (too much fat), chicken, with an allergy to fish I had to avoid seafood which sucked because they are one of the best food groups for weight training.

It can be dissheartening, I was living at home and while my mother and sister were tucking into their sunday roasts with roast potatoes and rich beefy gravy I was sitting with a chicken breast and plain boiled potatoes and veg. I could have packed it all in for a sunday roast!

Add to the horrible bland diet the cost. Its not cheap. You are eating up to 3 times the normal daily amount that you used to eat just to pile the weight on and then working out like mad to burn the calories off and turn them into muscle mass. I keep meaning to get back into it but I like my food too much these days. As anyone who has met me will attest too.
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illuminateTHEmind wrote: I am just more evolved than most of you guys... this allows me to pick of things quickly which would have normally taken the common man years to master
Hockeystorm65:.well there are childish arguments...there are very childish arguments.....there are really stupid childish arguments and now there are......Pinkfloyd arguments!
Teflon-Mike:I think I agree with just about all Pinky has said.

[mistergixer]

[cc1234]

Easier to cut than it is to put muscle on but if you want to then starting eating and training like a bear!


5/6 meals a day at least and make sure its all good quality stuff. No reason why you can't put on decent size as long as you stick to it and commit yourself.


I'm cutting down just now, lost 16lbs in 5 weeks, going to cut for another good few weeks till I'm trim then I might bulk up. Shifting the body fat first.
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