how to build muscle

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Now instead of being insulting, why don't you actually directly address the points I've made, because you haven't actually done so in your post, or at least haven't been clear enough about it.

Where did I mention anything about the cardio of a bodybuilder? Where did I mention anything about a bodybuilder gaining a substantial amount of muscle in a caloric deficit?

 

Christ Almighty, you seriously know jack-**** about bodybuilding mate. Give it a rest.

 

What's your lifestyle? As in is your occupation principally sedentary or do you have labour intensive job? At 150 pounds I'd suggest the following:

Assuming you have a sedentary job I'd bulk on 2,700 calories a day. You need to weigh yourself every week and aim for a gain of 3-4 pounds a month. So you may to add adjust your calorie intake accordingly.

In the first 4-5 months of solid training you would hope to put on at least 1.5 pounds of muscle a month on a 4 pound p/m bulk, so that's a good 50% muscle-to-fat ratio. Thereafter it'll most likely be only a third (33%) muscle-to-fat (1 pound muscle to 2 pounds fat).

Aim for at least 1lb of protein per pound of bodyweight. Aim for 0.5 pounds of fat per pound of bodyweight. These are the two most important macros; fill the rest of your diet with carbs.

As for training, I'd go for the Stronglifts routine I posted yesterday - it's quick and it's easy to complete. You need to do some reading / research on correct squat & deadlift form; or if you can, attending a weightlifting club to receive instruction in the olympic lifts would be beneficial.

 

Ok mate.

Again, as opposed to acting like a child, why don't you actually individually address my points?

- You said most bodybuilders when cutting are using AAS to preserve muscle, right, I have no arguments there and I didn't claim otherwise? Or are you saying that enhanced bodybuilders won't change compounds/doses when cutting?

- For some reason do you believe that I have claimed that bodybuilders NEED to do cardio in order to reach a caloric deficit? In relation to my first post, they don't NEED to. Due to compounds such as trenbolone and other hormones such as t3 with some opting to include DNP, it's a lot easier to reach a deficit without the inclusion of cardio. I'm in full agreement there.

Because you're either attacking points that I haven't made or have just largely posted irrelevant points and opted to be insulting as opposed to directly responding to what I've said, which is a shame considering the rest of your advice in this thread is in alignment with my views. (Odd given that I don't know anything, eh?)

Am I the only person in this thread that can't spot anything in my original post which is in contradiction to his initial response?

 

Calling me a child doesn't legitimate the utter bull**** you've written.

Writing that bodybuilders are principally concerned with their 'drugs & dosage' is bull****. A bodybuilder on gear would probably do two cycles a year - that's about 10 weeks on steroids; gee, for the other 42 weeks I guess they're wholly preoccupied with their 'drugs' and 'dosage'. You're talking out your backside.

I clarified what bodybuilders chiefly use steroids for - if they're doing two cycles a year one will most likely be on a cut - you have absolutely no idea what steroids are principally used for by advanced bodybuilders; you seem to think they're shooting up in their arse 24/7.

 

I believe I specified 'top bodybuilders', if not I apologise but I was referring to top NPC/IFBB level competitors.

If you genuinely believe that bodybuilders will do two cycles a year for a combined 10 weeks, you really have no idea. Given that a cycle would typically be 12 weeks for the average bloke on gear, two would be 24 weeks. Now, since I was referring to top level bodybuilders, most of those guys DO NOT cycle, they will blast and cruise. Going all out on the test, deca, IGF, GH, peptides and whatever else for a period of time and then tapering down to a low (for them) dose of test.

I'm sorry but if you believe top bodybuilders are doing two cycles a year then you are deluded, especially if you believe those two cycles amount to a combined time of 10 weeks and that they are spending 42 weeks of the year as 'naturals'. They may do two 'blasts' per year, one when adding mass and one when cutting, but they aren't doing a total of 10 weeks per year on steroids as you claimed, that is utter nonsense.

I'm not saying anybody on gear isn't concerned with their training or that it is unimportant at all. For most casual users, it is VERY important to make sure that your training is bang on with an emphasis on progressive overload, but for the mega-dosing IFBB level guys, it is just way below drugs in order of importance.

EDIT: Yes, I actually specified top bodybuilders.

 

Jeez, get a room you two. :roll:

And tbf Winston, basically all jdsm was saying was steroids and bodybuilding are synonymous, which they are.

To the original poster, you don't need to think in terms of 'bodybuilding' to build muscle. Go down that road and it won't benefit either your boxing or your long term mental and physical health one bit. The more you get into that particular subculture, the more unhealthy it all becomes, no offense to bodybuilders. :good

As Winston says in one of his saner moments when not ranting on about the ins and outs of drug abuse, look towards the powerlifting model for your strength / muscle / weight gains. Or try crossfit style while maintaining a caloric surplus. That last bit's especially important. Gotta sit down with a calculator and do the math, it's all part of the training! :deal

 

I was talking about advanced bodybuilders, not pros - pros take a LOT of gear. You have to take steroids to be a professional bodybuilder; there are very few natural professional bodybuilders.

 

Bodybuilding is more than the sum of its parts: it's not only professionals that bodybuild. Bodybuilding is the mainstay of any gym goer.

 

Well then apologies for the confusion but I did specify 'top bodybuilders' :good

 

No it's my fault I didn't read what you wrote properly.

I think when people say bodybuilding they refer to the top pros as standard, when of course it's quite expansive and includes everything from your casuals to your professionals, and the difference between the two in terms of training and steroid use is enormous.

 

There are very few natural 'natural' bodybuilders too!

Let's be honest, how real are some of those 'naturals' over at the likes of simply shredded etc... :hey

Yes, but even at my local municipal 'health club' (as opposed to hardcore bb gym), for example, you see users. It's obvious they're at it, not just cos of their physiques, but cos it's no secret and they talk openly. Admittedly it's a totally different league to pros, and different usage too of course, BUT it's still usage.

It isn't just top builders (and pro sportsmen generally) let's be honest. With so much info and availability it's trickled down to bouncer types, weekend rugby players etc.

I'm not judging, just saying. It's a matter of personal choice.

 

This sounds to me like you're downplaying the steroid issue.

No one's really suggesting users don't train hard or ar lazy cheaters.

All it seems to me that's been said is steroids play a HUGE role in bodybuilding, pro AND otherwise.

I bet loads of users wouldn't even bother lifting if there weren't steroids to bring them what you've already referred to as the 'no brainer shortcut' to massive gains. That's how important the drugs are. :good

 

This is a good idea, especially at the beginning, while you're still finding out precisely what and how much you need to eat. Writing stuff like this down is a great way to drill in to your head exactly what needs to be done, as well as helping you to remain disciplined. :good

And really, there's no need to obsess on protein. Leave that to the bodybuilding magazine reading mugus, no offense to em.

 

Impossible to say how prevalent it is. Don't see what the big deal is to be honest - there's a difference between the steroid use of professionals and casuals, whether intermediate or advanced trainers; casuals would only be doing two or so cycles a year (if that), probably only 5 /6 weeks unless they're getting freaky with a needle. Infact, most people will just do one, possible two cycles max has a bit of short cut. A 6 week oral steroid cycle could yield about 8-10lbs of lean muscle; naturally you'd be looking at maybe 6lbs total with a max of 2lbs muscle (on a good day). So that's 100% muscle gain against a mere 33% - at 100% you're engendering a body composition change as well, so dropping a p/c or two in bodyfat. For most that'd be it - just a quick boost / shortcut, perhaps shaving a year or so off your goal at reaching whatever physique you want.

Bear in mind you can buy oral steroids now over the counter - they're pretty easy to get nowadays, whether legal or not.