View Single Post
Old 01-06-2010, 12:47 PM   #6
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,944
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by Grim83 View Post
well, during my first three months, i trained with the shittiest program imaginable and packed on 15ibs probably 60-80% muscle, and once i switched to a proper bulking diet and somewhat proper lifting routine for the first two years gains of ten pounds weren't uncommon. now i have to admit also, that i used a few special techniques for those phases, i would go on diets and lots of cardio for about two weeks and lose about 2-5ibs, and then would ramp my calories back up to well over 6k a day, also i would eat a shit ton of fats during these periods and it did allow for some impressive gains.
I think the major problem with this issue is that few people bulk all out. When I wrote the article on "Bulldozer Bulking" it was based off the results of 3 studies. All three studies indicated that an untrained (not lifting) individual could gain 3-4.3 pounds of muscle in 2 weeks when over-eating. The point being that for 2 weeks, during bulking, the body is very anabolic.

I do not recommend this protocol as an ongoing experiment, because - obviously - gains do slow down and you start to add more fat them muscle with each 2 week bulk. But I do believe that if you are going to bulk, and are in your first 2 years of lifting, that 2 week cycles are viable options when you want to minimize fat.

And I do believe that if I took a beginner, had him eat 5000+ calories for 2 weeks, had him lift correctly, that he would add 3-4 pounds of muscle in 2 weeks. And some would gain 5+.

This is a rate of 1.5 to 2.0 pounds per week. Casey Butt lists the average mass potential for first year lifters around 0.3 pounds per week. I personally would love to train some beginners and see just how fast we could maximize muscle gains with 2 week heavy bulking periods.

I don't want this to downgrade into a debate over clean versus dirty bulking. But I do firmly believe that, based on research, the fastest way to maximize natural gains is via heavy eating for 2 week spurts while training.

In the "12 day study"...

BiomedExperts: Changes in macronutrient balance during over- and underfeeding assessed by 12-d continuous whole-body calorimetry.

...researchers found that a 12 day bulk resulted in a 4.38 lean muscle mass gain and a 2 pound fat mass gain. The amazing aspect of the study…participants did not perform any form of resistance training.

In the "Rochester study"...

Hormonal response to overfeeding -- Forbes et al. 49 (4): 608 -- American Journal of Clinical Nutrition

...Results revealed a significant boost in anabolic drive. Participants experienced rocketing levels of insulin, testosterone, and IGF-1, and experienced a significant increase in muscle mass. As in the “12 Day Study”, resistance training was not involved.

In the "Short Term study"...

Short-term, mixed-diet overfeeding in man: no evid... [Am J Physiol. 1985] - PubMed result

...following a 13 day caloric maintenance period, 5 male subjects ate bulking diets for a 9 days period. During this time, subjects gained an average of 7.04 pounds. 3.1 pounds of this gain was muscle mass. (Please note that this bulk followed a maintenance period, and not a cut)
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote