How to gain 75 -100 lbs of lean mass in a year - a users guide.

[Deleted member 33117]

Parabellum, I think they missed you point. I don't like the diet you laid out, but I think this is possible for a novice trainee, with good genetics. When I first got serious about training I was a fat boy. I had someone to train me who has a master's in exercise science, got on a good diet and busted my ass. In 6 months I gained roughly 40 ibs of lbm, and went from 21% bf to 13%. Since I lost 5 inches off of my waist I don't think that can be attributed to my trainer mismeasuring my bf. I went from benching 120 ibs for 5 reps to doing 315 for 5. Up until that point I hadn't used anything stronger than creatine. Of course my gains slowed down after that because I did a cutting cycle for 8 weeks and entered my first contest, then got pnumonia (spelling?) during the last week before the show and ended up losing about 10 ibs of lbm over the next couple of weeks.

Now, do I believe someone with a year or more of serious training could gain 75 ibs of lbm in a year? Hell no. We would see guys competing at 400 ibs.

 

[psychedout]

You could take 1gram of test/week and not gain 75 pounds.

 

[bilat]

75 lbs is very much possible if you have a large, skinny frame (like I did). If you perfect your training & eating, you should be able to put on 100 lbs of lean mass. I plan on gaining the 100 lbs mark by the end of august (my 22nd birthday).

You obviously have a lot to learn, but here is a little advice for you: you need a little over 1000 extra cals per day. I make a pre and post work out drink at 1000 cals each (N-Large2 "gainer", litre milk, couple bananas). If you take this directly before and after your workout it won't come on as fat. Rest of the time you gotta stick to complex carbs. Also, take every set to failure and train 5 days a week. These are probably the two most crutial parts of my routine. You have a lot reading to do, but don't be discouraged by somebody's aribitrary limitations on what YOU can accomplish in a year.

If you are already at or near your genetic potential I doubt you can put on 100lbs of anything other than fat in one year.

Taking in 2000 calories pre/postworkout... I don't see how that can't turn to fat.

 

[WarriorPL]

I totally believe 50 pounds can be accomplished, and maybe 75 is pushing it, but this is possible for someone who has just started training, but harder for everyone else who's been training and already build a strong foundation. I really wouldn't be suprised if this gets accomplished.

 

[Parabellum]

Me too.

 

[Vageta]

You guys still just don't get it. At any rate since you're convinced it's possible I won't waste my breath, however since this whole thread started when the poster read an article by Doggcrap I figured I'd give you a quote from him in a recent thread. This was in response to someone asking how big a natural trainee could eventually get.

alot of variables indeed including genetics, bodyfat, diet, training. If someone was dialed in and did everything right I believe a hard lean 3.5lbs of muscle mass per inch of height natural is possible. I'm saying that (hard, lean)---but if we are talking an offseason look with some smoothness then I believe someone "dialed in" could get to 4.0lbs per inch of height. So a 6 foot guy could feasibly get to 288lbs somewhat smooth and offseason. And 252lbs hard and lean. Again this all depends on a myriad of factors. If i was in a race to get my natural trainee vs other trainees the absolutely largest possible (muscularly) in the shortest time span--I would do the following

1)incredible amounts of food--high protein in the time frames i have previously recommended (so much food that if done by itself it would make him very fat--more on that later)--A huge bulk food binge that would put on as much muscle naturally (and some fat) as humanly possible in the shortest time span

2)Very short workouts--heavy progressive weights---rest pause training---extreme stretching

3)Creatine, glutamine, ala, cla, multivitamin

4)Id have him walking on a treadmill for 60 minutes 5-6 times a week to counter that extreme food intake fat gain. And I would tweak those numbers as we went along, up or down


He essentially would become a human blast furnace. That would be the fastest way to make a 175lb natural guy a lean 250lb bodybuilder.

Can most people do that? No, its very time consuming, and incredibly hard to do consistently. People dont think in a certain context. Lets say someone weighs 175lbs and they want to be 250lbs someday (hopefully quick)---If they didnt lift, didnt do cardio and just ate huge amounts of food just so the scale shows 250lbs how long would it take to get up that 75lbs? It would take a long time. In my eyes, if you did it in one year that would be pretty incredible. AND THATS JUST PURE BODYFAT! Just think of the extremes you would have to go thru to do that same trick muscularly. Theres no way in hell you could even get close to putting on 75lbs of muscle naturally in a year unless you had "top of the line" genetics. I just like people to understand how hard it is to put on a great deal of muscle mass and how you have to "push the envelope" in eating, training and cardio to get there. Not to put down the ------- website but Ive noticed alot of people there are long time lifters 25-40 years old who have been lifting for 5-20 years. And 95% of them are in that 175lb to 215lb range still to this day. They want to make it happen but for some reason they believe they will hook on to something magical after 10 years and take off. But it never happens. Many have no clue whatsoever of the lengths someone needs to go thru to get extreme muscle mass. (mostly foodwise)--I hope some of the guys reading this paragraph think about themselves during this. Do you want to be one of those guys 10 years from now that are still the "normal" guys in the gym? The same guys year after year that look the same? Four years ago they were 192lbs and now they are 196lbs. Personally I couldnt live with that. I couldnt do 156 workouts a year for one LB of muscle--thats a waste of freaking time...

Now reread this part very carefully. And remember this is from the very man that Parabellum read the articles from and got his ideas.

Lets say someone weighs 175lbs and they want to be 250lbs someday (hopefully quick)---If they didnt lift, didnt do cardio and just ate huge amounts of food just so the scale shows 250lbs how long would it take to get up that 75lbs? It would take a long time. In my eyes, if you did it in one year that would be pretty incredible. AND THATS JUST PURE BODYFAT! Just think of the extremes you would have to go thru to do that same trick muscularly. Theres no way in hell you could even get close to putting on 75lbs of muscle naturally in a year unless you had "top of the line" genetics. I just like people to understand how hard it is to put on a great deal of muscle mass and how you have to "push the envelope" in eating, training and cardio to get there.

Again I reiterate, I don't think it is possible for all but the genetically superior which I doubt any, or very many, of us are. Even if you had the genetics it would take an incredulous amount of motivation and consistency to pull it off. If you have a family, a job, etc.. you won't be able to do it. If you don't work, have no family and plenty of time on your hands you may pull it off if you give it your 110%. Remember though a lot can happen in a year. Injuries, sickness, you name it. And if you don't keep up 1.5-2lb a week gain you will fall behind with no possible way to catch up. Sit and think about how much food you would constantly have to eat to gain that much weight per week for a whole year. That is a lot of food. A LOT of food. Not 2500 or 3500 calories, we're talking 5000+ calories. If you aren't getting that many down then you won't be gaining 1.5-2 pounds a week. And if you're an ectomorph you better be getting upwards of 6-7000 to gain that kind of weight.

I know you guys really want to believe we can all gain 75 pounds of muscle in a year with a bit of hard work, but be true to yourselves and realize this is a goal to shoot for in a 2-3 years, not just 1. You can fantasize all you wish but even in high school I had enough of a realist attitude to know what was possible and what wasn't.

 

[DOGGCRAPP]

I agree with Vageta--it would take the ideal and i mean ideal situation to gain 75lbs of muscle naturally in a year. I did train a natural guy who gained about 51lbs in 11 months but he was genetically as gifted as Ive ever seen. And i took him thru a year of workouts personally and rode his ass hard about eating and did his diet to the tee. He went from 212 to 253lbs at a little bit lesser bodyfat than he started. I dont shock easily and it was pretty amazing to even me how quickly he would gain (clean too). But again i worked with him and trained with him and we were even roomates for a while so I had him crapping thunder and shitting lightning all year long. I made sure he didnt miss meals. But 75lbs of lean tissue? I could see a newbie with incredible genetics go from 140 to 215 if everything was optimal--diet training supplementation rest everything but for the average guy no way--- elite genetics are very few and far between. First of all check your skin color--if its black then you most likely are one step ahead of the game already muscle building wise.

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[Parabellum]

Vegata I do get it. I see what your saying. I think I posted before saying I agree with you. I asked a question and got a valid answer. Thanks.

 

[slobberknocker]

Around 1979-1980 Bill Kazmaier went from a chubby 275 to a lean 330 in less than one year.


I've gained about 150 lbs in 5 years or so.


You need MASSIVE amounts of calories. People don't understand this, but it takes so much food just to be huge and not fat.


You also need uninterrupted progressive resistance on the compound movements. Bench, skwat, deadlift, row, incline, military press.


It can be done. But most people don't have the will to either A) eat enough, or B) continue to add weight to the bar each week.