20lbs of muscle in 3 months. Possible?

  • Posted by a hidden member.
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    Apr 08, 2009 7:26 PM GMT
    Hey guys...

    I'm 5'10 and 160 lbs. I have an aggressive goal. Over the next 3 months I plan to train 5-6 days a week and eat eat eat. I have a super high metabolism and it's always been a challenge for me putting on muscle.

    I want to put on 20lbs. My goal is to be 180lbs in 3 months. Unrealistic? Perhaps.

    Any advise on this? Other than maxing out on protein, and creatine, what other supps do you guys recommend? Thoughts on weight gainers? I'm trying to avoid testosterone boosters.

    Thanks everyone!
  • Hunkymonkey

    Posts: 215

    Apr 08, 2009 9:48 PM GMT
    Unfortunately, it is not realistic. Leaving aside the issue of your high metabolism, you would be lucky to gain between 1 to 1.5 Lb of true lean muscle mass per month. It takes time. If you are lucky enough to have the satellite cells that expand your muscle tissue, you still have to activate them by causing your body to release GH and IGF-1. So, you should look into GH stimulator supplements.GH stimulation leads to IGF-1 release). Usually you can take them without a negative feedback shutdown for up to 8 weeks. Also, my doctor told me to take Universal Nutrition Uni-liver (whole desiccated liver) tablets, to cause my liver to release additional IGF-1. I can't vouch that it works, but I take them just in case. I can't see why you would want to avoid testosterone boosters like tribulus. You need anabolic action for protein synthesis to grow the muscle cells and these just improve the process. It's like you are saying you want to go 200 mph, but it has to be in an old Volkswagen beetle.

    As to training 5-6 days per week, your best bet will be to keep the sessions short, around 30 minutes, and only train 1 major body part and maybe 1 minor part. No more than 2 exercises per body part. You don't want to overtrain by training too long or with too many exercises. It will slow or even halt recovery. Not only of your muscles. Your nervous system needs to recover, too. So, short sessions.
  • Posted by a hidden member.
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    Apr 08, 2009 9:54 PM GMT
    Well, you look pretty good right now (but then I am attracted to red-headed bodybuilders icon_wink.gif ) but I don't think it's possible - for virtually anyone. Ever see twenty pounds of top sirloin at the market? That's a lot of meat! A couple pounds a month are considered good gains, especially for natural bodybuilders.

    I'd suggest training heavy on the big lifts - bench, squat, deadlifts - and limit most of your workout to these. Keep your calories high, and expect to put on some fat as well. Take in about 20-30 grams of protein six times a day, supp with creatine and BCAA, and make sure one of your protein meals is within thirty minutes of your workout.

    Personally, I'm making the best gains ever using Hypertrophy-specific training (HST). I highly recommend this program, especially for beginners, older lifters, and hard-gainers. http://www.hypertrophy-specific.com

    Good luck!
  • Posted by a hidden member.
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    Apr 09, 2009 7:20 AM GMT
    Great advice...thanks guys! I didn't think it was realistic...just want to try all I can and push myself to the limit. I'm planning on buying new supps this weekend....pretty much whatever it takes, that's natural of course.

    Any brands either of you guys prefer?
  • brianstephens

    Posts: 96

    Apr 09, 2009 7:30 AM GMT
    Oh damm.

    Sorry I don't have any advice really, but I just wanted to say I really admire and envy your optimism and the apparent perseverance that you have.

    Thats great, and I'm sure you will be pleased with your results.

    Mind over matter.

    icon_smile.gif
  • Hunkymonkey

    Posts: 215

    Apr 09, 2009 5:04 PM GMT
    P-Drol is a prohormone, so BILLY_1980 is unlikely to use it. It seems to me, based on effects and cost, you'd be better off with the real thing if you are going that route. The only advantage to a pro-hormone is legality.
  • sportsjockla

    Posts: 498

    Apr 09, 2009 5:24 PM GMT
    Why? You look great now!
  • Posted by a hidden member.
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    Apr 09, 2009 5:31 PM GMT
    billy, Not that I think there is anything wrong with wanting to build your body, but I think you look great in your photos, and hope you don't have Body Dysmorphic Disorder which seems to be so prevalent in Gay men .. http://en.wikipedia.org/wiki/Body_dysmorphic_disorder

    Nevertheless, here is an article about ways to naturally boost or maintain your testosterone:

    http://fitness.suite101.com/article.cfm/boost_your_testosterone_levels
  • Latenight30

    Posts: 1525

    Apr 09, 2009 6:13 PM GMT
    I too have a thing for red heads and just don't do any damage to yourself in this quest.
  • Posted by a hidden member.
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    Apr 09, 2009 6:39 PM GMT
    20 pounds in three months, why do you give it 6 months what's the rush.
    You're young you have nothing but time you will get there soon enough.

    To gain 20 pounds in three months you woulf have workout several times aday for over 8 hours. Then use riods. Why do that to yourself.
  • Posted by a hidden member.
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    Apr 09, 2009 6:47 PM GMT
    yes its possible
    i gain 10 lbs on a month then am doin all i can to keep em, and the only one have the answer to how is you since every other body are diferent, just keep track of what makes you gain and dont think you can gain and reap at the same time. Not possible in gaining on a short time.
  • Posted by a hidden member.
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    Apr 09, 2009 6:53 PM GMT
    I have to agree with the others.. Billy looks pretty good already. Maybe take some NO supplements to give your muscles a little more pump.
  • Posted by a hidden member.
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    Apr 09, 2009 11:06 PM GMT
    You guys are sweet....but like most of us, I am my own worst critic. And well, I want to make some improvements. I was 135lbs before I started lifting and yeah, maybe I will always see that skinny dork. icon_smile.gif

    I appreciate all the tips and will put them to use.

    Cheers!
  • gymboy104

    Posts: 9

    Jun 27, 2009 9:59 PM GMT
    Who doesn't love built red heads! You look great man - keep it up!

    Bradicon_biggrin.gif
  • Posted by a hidden member.
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    Jun 27, 2009 10:04 PM GMT
    Billy, Tim Ferriss swears he gained 34 pounds in four weeks:

    http://tinyurl.com/2hr7nw

    Check out his story. Thoughts on this, guys?
  • Posted by a hidden member.
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    Jun 27, 2009 10:32 PM GMT
    BILLY_1980 saidHey guys...

    I'm 5'10 and 160 lbs. I have an aggressive goal. Over the next 3 months I plan to train 5-6 days a week and eat eat eat. I have a super high metabolism and it's always been a challenge for me putting on muscle.

    I want to put on 20lbs. My goal is to be 180lbs in 3 months. Unrealistic? Perhaps.

    Any advise on this? Other than maxing out on protein, and creatine, what other supps do you guys recommend? Thoughts on weight gainers? I'm trying to avoid testosterone boosters.

    Thanks everyone!


    Your goal of gaining 1.67 pounds per week is very realistic. I've seen college athletes gain as much as 90 pounds in 6 months, with much of that being muscle. Logan / flex89, who lives with me, gained 80 pounds, and lowered his body fat by 2%, and improved his HBAC1 to a 6.5, and insulin sensitive to a .8, while doing it, too. Logan is a type 1 diabetic. In the process, he was also able to develop his cardiac threshold to 180BPM for 20 minutes on the stairs. Your results may vary.

    Now, you probably won't gain 20 pounds of muscle, but, quite a few is within a reasonable expectation. Gaining weight is about calories. Gaining muscle is about stimulation, and recovery. Eat, and rest.

    If you're going to take "supplements" take some protein and save the rest of your money for real food.

    Don't forget, nothing is more natural than testosterone. It as, after all what makes you a man, and has many health benefits. Don't get caught up in a bunch of misinformation.

    You may wish to get some blood work done: A CMP, with fasting glucose, thyroid, and testosterone, just to see if everything is where it should be.

    TRACK your calories. Many folks don't eat as much as they think. It's hard to overeat if you eat good foods. Often, it's hard to get enough calories if your diet is overly strict.
  • Posted by a hidden member.
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    Jun 27, 2009 10:43 PM GMT
    yeah the calorie thing... I'm eating like 1200 right now and dragging ass lol
  • captproton

    Posts: 316

    Jun 27, 2009 11:13 PM GMT
    Billy:

    I'm no doctor but I have been training a long time, with the emphasis on "long." lol

    I was 140 pounds as a senior in high school and, like you, wanted nothing more than to gain muscle weight.

    The thing is, every body is different. No two people respond to the same program in the same way. While it's fairly easy to gain 20 pounds in the time frame you've set for yourself, it is largely unrealistic if you're looking for lean body mass.

    I always have been told that, without "supplements," the best you can hope for is 10 pounds of lean muscle mass a YEAR. That's solid muscle weight you won't lose if you should taper your workouts or eating schedule.

    I had a high metabolism until I was 35. I ate everything and couldn't seem to gain. But I persevered and I eventually began to gain size and strength.

    I worry about guys who want it all now. Often they end up doing more harm than good. Leaving aside whatever muscle gains you might achieve in that time, suddenly eating so much food, and especially protein, is going to tax your digestive system.

    I think any doctor who is sympathetic to your situation (and many are not, take my word for it) will tell you to ease into something like this. Eating huge amounts of protein is going to put a lot of stress on your kidneys in particular.

    And remember some of what you gain will be fat. It's too bad the bodybuilding world doesn't offer a more realistic look at the pro's in the off-season. They don't walk around ripped all the time. Instead, they are smooth and beefy. Some are even what you might call fat. Then they spend months dieting so they can look good on stage and in photos taken the day after a contest.

    If you let your body build up in a reasonable way, you will look bigger, denser and more awesome. Just try to be smart about it.
  • gymboy104

    Posts: 9

    Jun 29, 2009 9:37 PM GMT
    hey Captproton - thanks for sharing that. I can benefit from your help as well. I have weight 130lbs for years!!! I just tipped the scale at 141lbs after 6 weeks taking a stack of sups from USP Labs called Asteroid stack I've also been doing a hardgainer" workout program from Jeff Anderson - THe Muscle Nerd.

    I am happy so far with results but am looking for maximum gains now and of course long term effects that stick with me not just weight gain now that will go away soon after a supplement is done.

    I really want to grow my chest & arms (like every other guy) but my pecs seem to be hardest to get bigger.

    See my pics? any suggestions for my body type?

    Brad
  • muscled

    Posts: 16

    Jul 07, 2009 11:16 AM GMT
    Yes, but with provisos.

    First, If you're a true hard grainer it's not going to happen.

    Second, you're only likely to get it once, if...

    1/ you're in your first year or two of training, that is, you're a beginner or early intermediate bodybuilder.

    2/ you get your training cycle right, that is a 3 or 4 day split, with squat, dead lifts and bench press in different days.

    3/ You nails your eating too. It's not just about calories (the body is not a heat engine that 'burns' food), it's a chemical engine the disassembles and reassembles foods in to tissues. Try eating your maintenance calories + 250 calories until you stop adding weight, them add another 250 calories... repeat.

    So, yes, if you got the guts to make it work.

    Cheers,

    Ned
  • intruder

    Posts: 45

    Jul 16, 2009 3:53 AM GMT
    I tried a testosterone booster for about 2 weeks. Other than continually nodding off at the dinner table, it did very little for me. I could push a bit harder at the gym, but the constant sleepiness was just too much to bother with.
  • Posted by a hidden member.
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    Jul 16, 2009 4:32 AM GMT
    Yeah it is doable, i saw it happen over and over when i trained in the same gym as Navy Seals. The recruits would come in skinny, 18 y.o.,maybe 140 lbs and weigh more than me at the end of basic training which is like 13 weeks. As i told you before their work outs were built around the "whole body effect" that is the huge physiological changes that occur when you do serious squats. i don't think you want to work out 5 times a week tho.
    That is prolly counter productive...you need rest time to build muscle.

    "Simply put, squats are the most difficult, intimidating and painful exercise you could possibly have in your arsenal. They require massive amounts of discipline and willpower to perform correctly. After you have performed a set of squats to failure, you'll know exactly what I'm talking about! They are also a challenging exercise to master from a technical standpoint. All this aside, they are also the most productive. Squats have packed more muscle onto skinny frames than any other lift out there. Because of the degree of difficulty, squats also force your body to release higher amounts of important anabolic hormones, such as testosterone and growth hormone, thus resulting in total body muscle growth. In addition, squats also cause what is known as a "spillover effect": a strength gain in almost all of your other exercises. When I started squatting to failure, my bench press increased by 20 pounds! If you're looking for serious muscle gains and you don't already squat, you'd better get started. Quite simply, they really, really work.

  • muscled

    Posts: 16

    Jul 17, 2009 4:00 AM GMT
    Alpha13 saidYeah it is doable, i saw it happen over and over when i trained in the same gym as Navy Seals. The recruits would come in skinny, 18 y.o.,maybe 140 lbs and weigh more than me at the end of basic training which is like 13 weeks. As i told you before their work outs were built around the "whole body effect" that is the huge physiological changes that occur when you do serious squats. i don't think you want to work out 5 times a week tho.
    That is prolly counter productive...you need rest time to build muscle.

    "Simply put, squats are the most difficult, intimidating and painful exercise you could possibly have in your arsenal. They require massive amounts of discipline and willpower to perform correctly. After you have performed a set of squats to failure, you'll know exactly what I'm talking about! They are also a challenging exercise to master from a technical standpoint. All this aside, they are also the most productive. Squats have packed more muscle onto skinny frames than any other lift out there. Because of the degree of difficulty, squats also force your body to release higher amounts of important anabolic hormones, such as testosterone and growth hormone, thus resulting in total body muscle growth. In addition, squats also cause what is known as a "spillover effect": a strength gain in almost all of your other exercises. When I started squatting to failure, my bench press increased by 20 pounds! If you're looking for serious muscle gains and you don't already squat, you'd better get started. Quite simply, they really, really work.



    Well said. I whole heartedly agree.

    Squats are the key. Deads and Bench are the supports. Between these three, you have the basis for your split. You shouldn't be doing any muscle group more that once a week.
  • Posted by a hidden member.
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    Jul 24, 2009 10:05 PM GMT
    yup it is possible, it all depends on your body type though...


    somato_types.jpg

    you seem to be between ecto and meso, so you should have a decently high metabolism and gaining weight on lean muscle shouldnt be that difficult compared to those between meso and endo.

    Eat a lot and work out 5-6 days a week... your whole body. Legs, shoulders, abs and forearms shouldnt be left behind. If you work out every muscle group you will end up having more micro-tears that will eventually increase cell division for muscle growth. However make sure you take some suplements for any intense work-out routine, this will help your damaged cells to recover faster. You could use creatine or any other save suplement you know of. Also if you are not getting enough proteins out of your daily meals then you should consider some protein shakes. Some of these shakes also include Creatine in their formula such as ISO Mass Gain Extreme.

    note: this recommendation is only potentially effective for those with a high metabolism. Also Creatine doesnt work the same for every individual and you might have to recur to other alternatives.
  • Posted by a hidden member.
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    Jul 24, 2009 10:14 PM GMT
    I disagree with those who say it can't be done. I put 17 pounds of lean muscle mass on in 3 months from start to finish and I have the body comps to show it. But it was the most intense three month training plan I have ever done and I made and kept my commitments to my coach/trainer about food, sleep, and workouts. It was all done with real food and protein shakes, nothing weird, and certainly no chemicals. I went from my standard 145 lbs to 160 lbs and that was a 17.5 lb lean muscle mass gain and 3 lb fat loss. Crazy fun. I have not replicated that level of gain since so it may have been that I was at a point where I had been undereating for my training level so it may have been a one-time gain but it's certainly possible.

    Oh yeah, I'm pretty sure that most of that came from doing insanely heavy max squats and deadlifts, which I'm betting triggered some serious neuro-chemical reactions. My deadlift went from 125 to 250 (which was a lot for me) and my squats also had a roughly 100% increase as did most of my weights in that period. Again, I think I was weak/undernourished for my training level prior to that so I think I just soaked up the food/sleep/consistency like a sponge.