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Getbig Main Boards => Gossip & Opinions => Topic started by: 240 is Back on November 04, 2008, 10:26:18 AM
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Bulking Up --Strength & Health, November 1968. By John McCallum
Years ago, a fool proof method of bulking up was discovered. And yet gaining weight is a
major problem with bodybuilders today because the old method somehow got lost in the
shuffle. It's too bad, because gaining weight is really no problem. Bulking up is far and
away the easiest part of bodybuilding.
If you want to make use of some old gold and really apply yourself, you can gain lots of
weight. If you want to quit scratching around for something new for a couple of months,
you can get as bulky as you want.
Let's review the old method, and then we'll outline a program for you.
We can sum up the essentials very quickly. Squats and milk. That's the gist of it. Heavy
squats and lots of milk and never mind if the principle is years old.
If you're in doubt, let me tell you this. I get scores of letters from lifters around the country
who've tried the squats and milk program. They all say the same thing. They gained more
weight in a month on the squats and milk than they had in a year or more on other types of
programs.Gains of twenty to thirty pounds in a month are not uncommon. If you don't gain
at least ten pounds a month you're doing something wrong.
Lets take it piece by piece. We'll start with the milk bit.
The bodybuilders who don't gain well on milk usually fail because they misunderstand the
instructions to drink a lot of it. I've met a few men who thought a couple glasses was a lot.
That's not what I mean. When I say a lot of milk, I'm talking about a gallon or so a day. A
gallon of milk a day may sound excessive, and perhaps it is, but it's a sure guarantee of fast
gains.
You can even soup up the milk a bit by adding a few items to it; like a day's supply of
protein supplement, some ice cream or maybe some skim milk powder. Either way, just
make sure you drink a gallon a day.
The other essential to the program is the squat. This, like the milk, is often badly
misunderstood. Let's outline a bulking up routine for you, and discuss the squat in it's
proper place in the program.
You should start your program with a brief warmup. Spend about five minutes bending and
twisting, doing light repetition snatches or cleans, sit-ups, running in place, and so on.
Don't wear yourself out on the warmup. Just get your blood moving and a good feeling
about the whole thing.
Your first exercise is the press behind the neck. Do three sets of twelve reps.
Don't be frightened by the relatively high reps, and don't be stampeded into using low rep
stuff. The value of low reps has been greatly exaggerated. Moderately high reps, properly
used, provide umpteen times the growth stimulation, and are so much better for your health
that comparisons become ridiculous.
Do the presses in strict style with a medium width grip. Work hard on them and try to force
the poundage way up. There's no use kidding yourself on this or any other exercise. If you
use baby sized weights, then you can expect baby sized muscles. It's as simple as that and
there's no way out of it.
If you want respectable deltoid, trapezius, and triceps development, then you've got to work
up to about three-quarters of your body weight for the twelve reps. That means around 105
pounds for a 140 pound man, 120 pounds for a 160 pound man, 150 pounds for a 200
pound man, and so on. Nothing less will do. If you think it will, forget it.
The biggest fallacy in weight training is the foisted notion that you can build big powerful
muscles without hard work on heavy weights. You can't do it, brothers, and you're wasting
your time trying. If you're not gaining like you should, give your training poundages a long
hard look. The fault may be entirely yours.
Take a short rest after the presses. The next exercise is the big one, the key to the whole
thing, the squat. You'll do one set of twenty reps, in puff and pant style, with all the weight
you an handle.
Twenty rep squats are the solution to everybody's weight gaining problems. They'll
stimulate growth beyond belief if you work hard enough on them.
Warm up your knees with a few free squats and then start right in on the heavy stuff. Take
three huge gulping breaths between each rep. Hold the last breath and squat. Blast the air out
violently as you come erect.
Hold your head up and keep your back as flat as possible. Don't go below parallel position.
You should use a weight so heavy that the last five reps are doubtful. I continually get
letters from trainees complaining about their slow gains in bodyweight. Eventually I find
out they're using weights in the squat that an old lady with arthritis could lift.
You've gotta force the poundage. 150% of your bodyweight for twenty reps is rock bottom
minimum. That means 300 pounds for a 200 pound man. And remember, that's a minimum
figure. You should figure on going well above that.
As soon as you finish the squats, do twenty pullovers with a light weight. Twenty pounds or
so is plenty. All you want to do is give your rib box a good stretch.
The next exercise is the bench press. This exercise has been published enough so that you
shouldn't need any special instruction on it.
Do three sets in a rather loose style.
The next exercise is bent over rowing. Do three sets of fifteen in very strict style. Rest your
forehead on a block or lean it against a post or something to make sure you don't cheat. Use
a medium width grip and pull the bar to your lower abdomen.
The next exercise is the stiff legged deadlift. One set of fifteen reps. Do the deadlifts
standing on a bench or a high block so that you can go all the way down without the plates
hitting the floor. Concentrate on a full extension and contraction of your lower back.
Don't set the weight down when you finish the fifteen reps. Stand erect and do shoulder
shrugs until you grip gives out. You should be able to get at least a dozen shrugs out of it.
Do another set of light pullovers, twenty reps, after the deadlifts and shrugs.
That completes the program, and it looks like this:
1. Press behind neck 3 x 12
2. Squat 1 x 20
3. Pullover 1 x 20
4. Bench press 3 x 12
5. Rowing 3 x 15
6. Stiff legged deadlift 1 x 15
7. Pullover 1 x 20
Work hard on all the exercises, and work to your limit on the squats. Drink milk as
suggested earlier. Get lots of rest and sleep. Maintain a calm, tranquil mind and start saving
your money. You'll need it to buy bigger clothes.
In other articles, John McCullum stressed the importance of forcing the poundage on the
squat. He said to add five pounds every workout!
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I think, for my metabolism at least, that bulking "old school" is the way to go and the idea of "lean bulking" is a fallacy
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I'd like to hear true adonis views on bulking, he used to be fat at one time
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Makes alot of sense,
Lean bulking takes too damn long, you can't see big changes, therefor you can go years looking pretty much the same,
Big weight changes = Big physique changes
"your just getting fat" these types of comments come from the guys whose measurements are the same year after year
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Lean bulking takes too damn long, you can't see big changes, therefor you can go years looking pretty much the same,
yes, that and for a person with a faster metabolism you will not see any results from "lean bulking"
i'm bulking now and i'm getting good results pulling a "lee priest in the offseason"
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yes, that and for a person with a faster metabolism you will not see any results from "lean bulking"
i'm bulking now and i'm getting good results pulling a "lee priest in the offseason"
Same here man,
I bin stuck at aroudn the same weight for ages, trying diff routines etc,
then i hit me......i need to gain some serious weight.
I am eating alot of junk,
but as long as i spread it out over the day, and dont have any 2000 cal binges, then i am fine
For me, food builds muscle
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food is the most anabolic thing... of course youll gain size..
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Bulking Up --Strength & Health, November 1968. By John McCallum
Years ago, a fool proof method of bulking up was discovered. And yet gaining weight is a
major problem with bodybuilders today because the old method somehow got lost in the
shuffle. It's too bad, because gaining weight is really no problem. Bulking up is far and
away the easiest part of bodybuilding.
If you want to make use of some old gold and really apply yourself, you can gain lots of
weight. If you want to quit scratching around for something new for a couple of months,
you can get as bulky as you want.
Let's review the old method, and then we'll outline a program for you.
We can sum up the essentials very quickly. Squats and milk. That's the gist of it. Heavy
squats and lots of milk and never mind if the principle is years old.
If you're in doubt, let me tell you this. I get scores of letters from lifters around the country
who've tried the squats and milk program. They all say the same thing. They gained more
weight in a month on the squats and milk than they had in a year or more on other types of
programs.Gains of twenty to thirty pounds in a month are not uncommon. If you don't gain
at least ten pounds a month you're doing something wrong.
Lets take it piece by piece. We'll start with the milk bit.
The bodybuilders who don't gain well on milk usually fail because they misunderstand the
instructions to drink a lot of it. I've met a few men who thought a couple glasses was a lot.
That's not what I mean. When I say a lot of milk, I'm talking about a gallon or so a day. A
gallon of milk a day may sound excessive, and perhaps it is, but it's a sure guarantee of fast
gains.
You can even soup up the milk a bit by adding a few items to it; like a day's supply of
protein supplement, some ice cream or maybe some skim milk powder. Either way, just
make sure you drink a gallon a day.
The other essential to the program is the squat. This, like the milk, is often badly
misunderstood. Let's outline a bulking up routine for you, and discuss the squat in it's
proper place in the program.
You should start your program with a brief warmup. Spend about five minutes bending and
twisting, doing light repetition snatches or cleans, sit-ups, running in place, and so on.
Don't wear yourself out on the warmup. Just get your blood moving and a good feeling
about the whole thing.
Your first exercise is the press behind the neck. Do three sets of twelve reps.
Don't be frightened by the relatively high reps, and don't be stampeded into using low rep
stuff. The value of low reps has been greatly exaggerated. Moderately high reps, properly
used, provide umpteen times the growth stimulation, and are so much better for your health
that comparisons become ridiculous.
Do the presses in strict style with a medium width grip. Work hard on them and try to force
the poundage way up. There's no use kidding yourself on this or any other exercise. If you
use baby sized weights, then you can expect baby sized muscles. It's as simple as that and
there's no way out of it.
If you want respectable deltoid, trapezius, and triceps development, then you've got to work
up to about three-quarters of your body weight for the twelve reps. That means around 105
pounds for a 140 pound man, 120 pounds for a 160 pound man, 150 pounds for a 200
pound man, and so on. Nothing less will do. If you think it will, forget it.
The biggest fallacy in weight training is the foisted notion that you can build big powerful
muscles without hard work on heavy weights. You can't do it, brothers, and you're wasting
your time trying. If you're not gaining like you should, give your training poundages a long
hard look. The fault may be entirely yours.
Take a short rest after the presses. The next exercise is the big one, the key to the whole
thing, the squat. You'll do one set of twenty reps, in puff and pant style, with all the weight
you an handle.
Twenty rep squats are the solution to everybody's weight gaining problems. They'll
stimulate growth beyond belief if you work hard enough on them.
Warm up your knees with a few free squats and then start right in on the heavy stuff. Take
three huge gulping breaths between each rep. Hold the last breath and squat. Blast the air out
violently as you come erect.
Hold your head up and keep your back as flat as possible. Don't go below parallel position.
You should use a weight so heavy that the last five reps are doubtful. I continually get
letters from trainees complaining about their slow gains in bodyweight. Eventually I find
out they're using weights in the squat that an old lady with arthritis could lift.
You've gotta force the poundage. 150% of your bodyweight for twenty reps is rock bottom
minimum. That means 300 pounds for a 200 pound man. And remember, that's a minimum
figure. You should figure on going well above that.
As soon as you finish the squats, do twenty pullovers with a light weight. Twenty pounds or
so is plenty. All you want to do is give your rib box a good stretch.
The next exercise is the bench press. This exercise has been published enough so that you
shouldn't need any special instruction on it.
Do three sets in a rather loose style.
The next exercise is bent over rowing. Do three sets of fifteen in very strict style. Rest your
forehead on a block or lean it against a post or something to make sure you don't cheat. Use
a medium width grip and pull the bar to your lower abdomen.
The next exercise is the stiff legged deadlift. One set of fifteen reps. Do the deadlifts
standing on a bench or a high block so that you can go all the way down without the plates
hitting the floor. Concentrate on a full extension and contraction of your lower back.
Don't set the weight down when you finish the fifteen reps. Stand erect and do shoulder
shrugs until you grip gives out. You should be able to get at least a dozen shrugs out of it.
Do another set of light pullovers, twenty reps, after the deadlifts and shrugs.
That completes the program, and it looks like this:
1. Press behind neck 3 x 12
2. Squat 1 x 20
3. Pullover 1 x 20
4. Bench press 3 x 12
5. Rowing 3 x 15
6. Stiff legged deadlift 1 x 15
7. Pullover 1 x 20
Work hard on all the exercises, and work to your limit on the squats. Drink milk as
suggested earlier. Get lots of rest and sleep. Maintain a calm, tranquil mind and start saving
your money. You'll need it to buy bigger clothes.
In other articles, John McCullum stressed the importance of forcing the poundage on the
squat. He said to add five pounds every workout!
Old school baby.....old school 8)
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oh yeah but FUCK THE SQUAT
goddamn its the most abnormal movement.. how the fuck can anybody get their arms behind them like that ??? and then to actually squat without fucking your back royally??? and besides the point that it only puts mass on my ass and doesnt do jack shit for my quads.... yeah all that combineed = i stick to hack squat leg press lunges leg extensions and variations of those..
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Old School Rulez!!! ;D
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Go on a heavy bulk for one year and then diet down to 8%.
Go on a light bulk and do the same.
If you haven't done that and got better results from the heavy bulk, you don't know what works better.
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Go on a heavy bulk for one year and then diet down to 8%.
Go on a light bulk and do the same.
If you haven't done that and got better results from the heavy bulk, you don't know what works better.
Why 8%?
10% is a good level for natural,
Abs showing, but not shredded,
easier to hold onto mass that way
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let me guess...
John McCallum was a drug user?
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8 pints of milk! No wonder you grow, that's like 2200 cals and 220g protein, before you've even started on meals.
I might try this, I've always had trouble gaining weight! 8)
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Why 8%?
10% is a good level for natural,
Abs showing, but not shredded,
easier to hold onto mass that way
I say 8% because if someone is estimated 8% (by himself or others), his real BF is usually between 7% and 10%. If someone is estimated 10% by others, his real BF is usually between 10% and 20%. You gotta come down to a level, where it is reasonable that what you see is what muscle is really there. Otherwise you have no chance of comparing your results from different methods. "Abs showing" is the worst method of determining youf BF. There are people with 25% BF and more with their abs showing in some poses.
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I say 8% because if someone is estimated 8% (by himself or others), his real BF is usually between 7% and 10%. If someone is estimated 10% by others, his real BF is usually between 10% and 20%. You gotta come down to a level, where it is reasonable that what you see is what muscle is really there. Otherwise you have no chance of comparing your results from different methods. "Abs showing" is the worst method of determining youf BF. There are people with 25% BF and more with their abs showing in some poses.
What do you think Bob Paris' bodyfat is in this pic?
for me that is an ideal bf.
(http://www.wesseloconnor.com/exhibits/images/ritts/01.jpg)
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This article is stupid.
Putting on 10 pounds in a month - most of it's fat. If you eat correctly you can gain a good 1-3 pounds (depending upon where you are in development) and not looked like a beached whale.
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What do you think Bob Paris' bodyfat is in this pic?
for me that is an ideal bf.
I would say 10-12%.
However, the point was how to compare results. IMO you can only compare results of different methods if you diet down to certain level, otherwise you could be e.g. 12% in the first try (bulk+cut) and 15% in the second. If you don't care what really works better, that's fine too of course.
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i would say 9-10%, or even 8%.
i was 12% for ages and you could barely see abs.
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bullshit article. it's like weight lifting masterbation. It's only meant to stoke that "meat head" mentality.
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bullshit article. it's like weight lifting masterbation. It's only meant to stoke that "meat head" mentality.
exactly
Its never that simple, someone with endomorphic characteristics would be better off to stay lean and build muscle up slowly rather than bulk up and add 10 lbs of fat. Whats the point of adding 10lbs of fat with only an additional pound of muscle, only to lose that pound of muscle when you diet down again?
The guys who advocate the old school bulking up diets were drug users.
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exactly
Its never that simple, someone with endomorphic characteristics would be better off to stay lean and build muscle up slowly rather than bulk up and add 10 lbs of fat. Whats the point of adding 10lbs of fat with only an additional pound of muscle, only to lose that pound of muscle when you diet down again?
The guys who advocate the old school bulking up diets were drug users.
i agree as I usually maintain 2.5-3 pounds (tops) of any muscle I gain once I start eating normal again
I'm sure it would be easier for me to put on lean mass if I could afford a cycle/find a "hook up" but until that happens, i'm gonna stick with bulking than cutting (at least this winter)
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Most people will never sqaut 300 for reps, let alone 20 :o :o
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John McCallum was very old school, and his advice is usually very good, but becareful with this. The old ideals of bulking cared nothing about physical appearence. Almost all of the fellas that followed these diets looked like fat doughboys at the end.
For instance, Joe Hise, the patron saint of "breathing squats and milk" crowd, had something like a 50" inch chest and 42" waist at the end of his bulking program. Big and strong, yes, but 99% of Getbig would've laughed at his physique.
Slow bulks are the way to go.
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McCallum wrote a series of monthly articles for Strength & Health back in the late 60`s to early 70`s,all similar to the above article.
The column was called "Keys To Progress" as was his book which was composed of the same published articles.
I own the book and some of the mags..........good reading but lots of outdated stuff as well as some tried and true old school shit that will kick most people ass..................all basic free weight stuff.
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McCallum wrote a series of monthly articles for Strength & Health back in the late 60`s to early 70`s,all similar to the above article.
The column was called "Keys To Progress" as was his bvook of the same published articles.
I own the book and some of the mags..........good reading but lots of outdated stuff as well as some tried and true old school shit that will kick most people ass..................all basic free weight stuff.
i had that book, besides the weight training he had a lot of great stories about his daughters boyfriend who was always trying to gain weight, his crazy womanizing uncle who was huge and strong and his job as a rescue diver, he was a great writer.
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(http://photos-a.ak.facebook.com/photos-ak-sctm/v200/47/3/608192568/n608192568_421812_2421.jpg)
this is the sort of physique that mccallum has in mind. yes, you'll need bigger clothes, because you'll be fatter.
it's a load of shite as far as i'm concerned.
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(http://photos-a.ak.facebook.com/photos-ak-sctm/v200/47/3/608192568/n608192568_421812_2421.jpg)
this is the sort of physique that mccallum has in mind. yes, you'll need bigger clothes, because you'll be fatter.
it's a load of shite as far as i'm concerned.
is that him? lol
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i had that book, besides the weight training he had a lot of great stories about his daughters boyfriend who was always trying to gain weight, his crazy womanizing uncle who was huge and strong and his job as a rescue diver, he was a great writer.
Really good stories for sure,but outdated info.
For a real ecto,some of that shit would be useful though.
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Really good stories for sure,but outdated info.
For a real ecto,some of that shit would be useful though.
i agree.
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::)
extra food doesn't cause extra muscle growth
muscles grow for one reason and one reason only
because you have stressed them more than the last time
not cuz you're eating alot of food
Excess food=Excess fat
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This is by far the truest article I've read in years.
Thanks 240
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"They all say the same thing. They gained more
weight in a month on the squats and milk than they had in a year or more on other types of
programs.Gains of twenty to thirty pounds in a month are not uncommon. If you don't gain
at least ten pounds a month you're doing something wrong."
20 to 30lbs a month of what exactly?
Most likely 2-5 pounds of muscle and the rest is bodyfat
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"They all say the same thing. They gained more
weight in a month on the squats and milk than they had in a year or more on other types of
programs.Gains of twenty to thirty pounds in a month are not uncommon. If you don't gain
at least ten pounds a month you're doing something wrong."
20 to 30lbs a month of what exactly?
Most likely 2-5 pounds of muscle and the rest is bodyfat
exactly!
the most amount of muscle a human body can make is 1 pound in 1 week
UNDER THE BEST CONDITIONS
but that is not likely
2 pounds of muscle and 28 pounds of fat...wow this program does help you gain WEIGHT :D
once you try to cut down those 28 pounds of fat (if you only bulk for a month) you will likely lose 8 pounds of muscle
CONGRATS
you are left with a worse body composition than before :)
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(http://photos-a.ak.facebook.com/photos-ak-sctm/v200/47/3/608192568/n608192568_421812_2421.jpg)
this is the sort of physique that mccallum has in mind. yes, you'll need bigger clothes, because you'll be fatter.
it's a load of shite as far as i'm concerned.
What's up with that mofo's right calf??
I'm sticking to slow "bulking" from now on. I've kindof unintentionally heavy bulked before but didn't realise how fat I was getting cause my abs show even at a very bodyfat %.
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That's the famous strongman Doug Hepburn, he had Polio and a club foot as a child which caused the withered calf muscle.
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That's the famous strongman Doug Hepburn, he had Polio and a club foot as a child which caused the withered calf muscle.
Ahh, well good on him for getting so strong then.
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exactly!
the most amount of muscle a human body can make is 1 pound in 1 week
UNDER THE BEST CONDITIONS
but that is not likely
2 pounds of muscle and 28 pounds of fat...wow this program does help you gain WEIGHT :D
once you try to cut down those 28 pounds of fat (if you only bulk for a month) you will likely lose 8 pounds of muscle
CONGRATS
you are left with a worse body composition than before :)
You're an idiot. The human body can't grow one pound of muscle in one week. If you're an experienced trainee doing everything right day in and day out the most you can expect to gain year in and year out is a couple lbs of muscle. Beginners can get away with adding lots of muscle early on but not a lb a week. A lot of muscle fiber research studies indicate it takes upwards of 4-6 weeks to see maximal muscle hypertrophy take place and once it does muscle growth is far from exponential, it ebbs and flows. Again let me clarify I'm talking actual MUSCLE hypertrophy not simply weight/mass gain in the form of water/fat.
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(http://photos-a.ak.facebook.com/photos-ak-sctm/v200/47/3/608192568/n608192568_421812_2421.jpg)
this is the sort of physique that mccallum has in mind. yes, you'll need bigger clothes, because you'll be fatter.
it's a load of shite as far as i'm concerned.
QuakerOats would kill to have that manly barrel chest and those shapely massive legs. In fact give him another 5 years of permabulking and he's almost there!
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You're an idiot. The human body can't grow one pound of muscle in one week. If you're an experienced trainee doing everything right day in and day out the most you can expect to gain year in and year out is a couple lbs of muscle. Beginners can get away with adding lots of muscle early on but not a lb a week. A lot of muscle fiber research studies indicate it takes upwards of 4-6 weeks to see maximal muscle hypertrophy take place and once it does muscle growth is far from exponential, it ebbs and flows. Again let me clarify I'm talking actual MUSCLE hypertrophy not simply weight/mass gain in the form of water/fat.
Mr. SMART ASS
I said the MAXIMUM amount under the BEST possible conditions
fucks sake, read it first then try to criticize ::)
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Glued to the toilet, old school.
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Mr. SMART ASS
I said the MAXIMUM amount under the BEST possible conditions
fucks sake, read it first then try to criticize ::)
Tool, I did read it. Maximum under the BEST possible conditions is not one pound a week. Go to the supermarket and buy a lb of hamburger. You think the human body is capable of putting on that much muscle in a week? LMAO!
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Tool, I did read it. Maximum under the BEST possible conditions is not one pound a week. Go to the supermarket and buy a lb of hamburger. You think the human body is capable of putting on that much muscle in a week? LMAO!
you are obviously an idiot, do you even workout? :-\
how do you explain me putting on 30 pounds of muscle just last year you retarded douche
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If you want respectable deltoid, trapezius, and triceps development, then you've got to work
up to about three-quarters of your body weight for the twelve reps. That means around 105
pounds for a 140 pound man, 120 pounds for a 160 pound man, 150 pounds for a 200
pound man, and so on. Nothing less will do.
Wow, i've barely made it.
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you are obviously an idiot, do you even workout? :-\
how do you explain me putting on 30 pounds of muscle just last year you retarded douche
HAHAHA wow so now you're telling us you put on 30lbs of muscle in 30 days? LMAO! So in your pics you are 30lbs heavier? What the fuck........were u anorexic before?
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exactly
Its never that simple, someone with endomorphic characteristics would be better off to stay lean and build muscle up slowly rather than bulk up and add 10 lbs of fat. Whats the point of adding 10lbs of fat with only an additional pound of muscle, only to lose that pound of muscle when you diet down again?
The guys who advocate the old school bulking up diets were drug users.
Agreed. I doubt I'll ever do a big bulk again. There's no point if you're natural.....
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HAHAHA wow so now you're telling us you put on 30lbs of muscle in 30 days? LMAO! So in your pics you are 30lbs heavier? What the fuck........were u anorexic before?
apparently a year is 30 days to some people ::)
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I did that 20 rep (at times 25, or so, reps when I got into the zone) heavy squat program the first time at 16 years old. The straight arm pullover (light..20 to 25 reps) is followed right after the squats. After the hard set of squats the chest feels like it is going to burst wide open at any time from the heavy breathing. Idea was to help expand the cartilage, between the ribs, while it was still in a somewhat elastic state at that younger age (cartilage begins to mature and become fixed around 22 to 24 years of age...mean average) between the rib box to increase the size of the rib box it's self. Some think the bones increase in size, not so. Got the idea from my uncles who were ultra old school.
All this worked very well for me. Followed it for 6 weeks if I remember correctly. Also helped my stamina greatly (endurance plus strength). Gained between 20 to 25 good lbs, if I remember correctly. My pants were a little looser around the waist after the program was over with, so I was in a muscular gain position. Most improvement was the rib box which gave a higher uplift, larger and deeper chest. This was followed by legs and back.
By my uncles rules I drank at least a gallon of whole milk a day. Sometimes replacing it with buttermilk, which was very tasty indeed. The trick is to take little sips of the milk/buttermilk throughout the day, mostly between regular meals. No extra protein supplements just food like ground chuck, meatloaf, whole grains, etc. Time to time I put cottage cheese in a blender and added water. That also taste like buttermilk. Extra protein that way.
Great program, but not meant for everyone. It is a very, very demanding workout in which you must add 5lbs to the squat bar every workout. It becomes more of a mental effort, than a physical one, once breaking into the more heavier aspects of it. But the flip side is that you will get very big and strong in a hurry. At 16 I did this program 3 times a week during summer. It helped greatly when football season can around. Your stamina goes through the roof. Good Luck.
Side Bar: That cartilage ideas could be applied to the shoulder area, I have been told. In theory expanding the shoulder area overall by stretching the in-between cartilage it's self may help increase shoulder width. If approached before the cartilage becomes too fixed (22-24 years mean average), that is. Looking at gymnist and college rowers for example, with the excessive shoulder girdle stretch, might be true. These guy's, on the average, seem to have very wide shoulders and upper bodies.
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you are obviously an idiot, do you even workout? :-\
how do you explain me putting on 30 pounds of muscle just last year you retarded douche
::)
you are what, 200 pounds with 20 of it being gyno.
are you trying to say you added in lean muscle 1/6 of your overall body mass in one year?
thanks for coming out, sweet tits.
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I did that 20 rep (at times 25, or so, reps when I got into the zone) heavy squat program the first time at 16 years old. The straight arm pullover (light..20 to 25 reps) is followed right after the squats. After the hard set of squats the chest feels like it is going to burst wide open at any time from the heavy breathing. Idea was to help expand the cartilage, between the ribs, while it was still in a somewhat elastic state at that younger age (cartilage begins to mature and become fixed around 22 to 24 years of age...mean average) between the rib box to increase the size of the rib box it's self. Some think the bones increase in size, not so. Got the idea from my uncles who were ultra old school.
All this worked very well for me. Followed it for 6 weeks if I remember correctly. Also helped my stamina greatly (endurance plus strength). Gained between 20 to 25 good lbs, if I remember correctly. My pants were a little looser around the waist after the program was over with, so I was in a muscular gain position. Most improvement was the rib box which gave a higher uplift, larger and deeper chest. This was followed by legs and back.
By my uncles rules I drank at least a gallon of whole milk a day. Sometimes replacing it with buttermilk, which was very tasty indeed. The trick is to take little sips of the milk/buttermilk throughout the day, mostly between regular meals. No extra protein supplements just food like ground chuck, meatloaf, whole grains, etc. Time to time I put cottage cheese in a blender and added water. That also taste like buttermilk. Extra protein that way.
Great program, but not meant for everyone. It is a very, very demanding workout in which you must add 5lbs to the squat bar every workout. It becomes more of a mental effort, than a physical one, once breaking into the more heavier aspects of it. But the flip side is that you will get very big and strong in a hurry. At 16 I did this program 3 times a week during summer. It helped greatly when football season can around. Your stamina goes through the roof. Good Luck.
Side Bar: That cartilage ideas could be applied to the shoulder area, I have been told. In theory expanding the shoulder area overall by stretching the in-between cartilage it's self may help increase shoulder width. If approached before the cartilage becomes too fixed (22-24 years mean average), that is. Looking at gymnist and college rowers for example, with the excessive shoulder girdle stretch, might be true. These guy's, on the average, seem to have very wide shoulders and upper bodies.
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apparently a year is 30 days to some people ::)
30lbs in 52 weeks is half a pound a week. LOL Not one lb a week like you were saying is possible for the human body. Like I said you must have been anorexic before. Cause you've got more size in your pony tail sweetheart.
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30lbs in 52 weeks is half a pound a week. LOL Not one lb a week like you were saying is possible for the human body. Like I said you must have been anorexic before. Cause you've got more size in your pony tail sweetheart.
I said 1 pound was the MAXIMUM amount under the BEST conditions....fuck you people are stupid
tune into Getbig III sweetie :-* :-*
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Interesting post, thanks 240.
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I said 1 pound was the MAXIMUM amount under the BEST conditions....fuck you people are stupid
tune into Getbig III sweetie :-* :-*
Ohhhh, you mean on gear, riiight, gotcha.
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Doug Hepburn was a tremendous Olympic lifter and one of the first men to bench press 500 lbs. The guy was amazingly strong and was natural. If you want to optimize size and strength as a natural you have to carry some body fat.
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Side Bar: That cartilage ideas could be applied to the shoulder area, I have been told. In theory expanding the shoulder area overall by stretching the in-between cartilage it's self may help increase shoulder width. If approached before the cartilage becomes too fixed (22-24 years mean average), that is. Looking at gymnist and college rowers for example, with the excessive shoulder girdle stretch, might be true. These guy's, on the average, seem to have very wide shoulders and upper bodies.
What kind of stretch are you talking about exactly?
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I have done alot of bulking cycles, the cutting that comes after it is what I hate
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I have done alot of bulking cycles, the cutting that comes after it is what I hate
You're wasting your time with bulking and cutting, there is no point to it
hope this helps
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You're wasting your time with bulking and cutting, there is no point to it
hope this helps
right.
please enlighten us with all the experience you have amassed in your 8 months of working out.
you have no idea what you are talking about, and your ignorance in this thread has proven it time and again.
thanks for coming out, sparky.
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right.
please enlighten us with all the experience you have amassed in your 8 months of working out.
you have no idea what you are talking about, and your ignorance in this thread has proven it time and again.
thanks for coming out, sparky.
ok, well many "Bulking" programs tell you to have a 500 calorie surplus to gain one pound per week
that 1 pound will be 1 pound of fat, here is why
500*7=3500
3500 is the amount of calories that is in one pound of fat, NOT muscle
1 pound of muscle only has 600 calories
the body doesn't need to be in a calorie surplus to build muscle, in that case all Americans would be muscular instead of fat ;)
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ok, well many "Bulking" programs tell you to have a 500 calorie surplus to gain one pound per week
that 1 pound will be 1 pound of fat, here is why
500*7=3500
3500 is the amount of calories that is in one pound of fat, NOT muscle
1 pound of muscle only has 600 calories
the body doesn't need to be in a calorie surplus to build muscle, in that case all Americans would be muscular instead of fat ;)
oh, I didn't know that
what do you suggest for getting big then? ???
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ok, well many "Bulking" programs tell you to have a 500 calorie surplus to gain one pound per week
that 1 pound will be 1 pound of fat, here is why
500*7=3500
3500 is the amount of calories that is in one pound of fat, NOT muscle
1 pound of muscle only has 600 calories
the body doesn't need to be in a calorie surplus to build muscle, in that case all Americans would be muscular instead of fat ;)
[/b]
i was actually going to debate this with you, but after reading this line i cans see that you're ability to reason seems to be somewhat impaired.
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I said 1 pound was the MAXIMUM amount under the BEST conditions....fuck you people are stupid
tune into Getbig III sweetie :-* :-*
.rar is hating on me... send those pics over!
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.rar is hating on me... send those pics over!
alright :)