weight moved related to muscle mass ?

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  • December 4, 2006 at 12:48 am #673

    im 72kg/6′ ..

    to put on more muscle, is the goal to lift more weight ? will insufficient calories limit weight lifted and therefore muscle mass ?

    for example i do a standing press of 5x50kg and squat 5x90kg and bench 5x75kg and dip 5x20kg.

    will i be able to reach a press of 60kg, a bench of 100kg and a squat of 120kg while staying at 72kg (im already lean, look at the avatar < --) my goal is 80kg with the same levels of bodyfat and i’m guessing it wont be possible to reach that much mass without lifting more weight and eating more calories. and it won’t be possible to lift that much weight without eating/weighing more .. is that statement generally correct ?

    December 4, 2006 at 8:27 am #3500

    You won’t gain weight of any kind if you don’t eat more! This doesn’t mean you have to turn into humty dumpty! Instead of eating one chicken breast with veggies-eat 2 🙂 and so on. your simply fueling the machine-If you want better performance(more muscle) you gotta give it a little extra.

    December 4, 2006 at 10:39 am #3501

    6ft and 72 kgs ? That av doesn’t look like 72kgs…more like 90kgs for 6ft 😯

    December 4, 2006 at 10:32 pm #3502

    Depends on how long you’ve been training.

    You can get stronger without putting on any muscle but only up to a point.

    As you approach that point you’ll see rapidly diminishing returns.

    Then you’ve got to eat more to add muscle to continue strength gains.


    December 5, 2006 at 5:09 am #3503

    Ok I hope this helps explain some things a little.

    There are structural changes with strength training and neural changes.

    Structural changes provides greater muscle fiber size (and more collagen fibers etc) to contract so with a greater cross sectional area you can get more force from that muscle.

    Neural changes involve enhancing the amount of muscle fibers you can use at one time and the amount of force that these fibers can generate.

    Now this is really basic and I wont go into it much but to get stronger you need to increase both of them, depending on some peoples sports, hypertrophy isnt worthwhile due to weight classes etc so they work more on the neural side while bodybuilders want size so they go for more of the structural work. If you just wanting to get stronger and a bit bigger then finding a balance would be a good idea.

    To get structural changes you usually need a good deal of volume that creates “damage” and you body repairs/replaces these fibers and you get bigger. To get neural changes most training (other ways but this the most basic and most used method) involves high force components 1-3 reps with lower volume.

    So look to add both of these elements to the mix, maybe swapping and changing every few weeks, or incoporating both modes into each training session or making one session a week more high force and one more repetitive etc etc etc.

    Hope that helps your understanding. You can get a LOT stronger than you are without adding any appreciable muscle mass i.e. I went from a 90kg deadlift when i started to a 150kg deadlift weighing about 2-3kgs more at the same bodyfat %. You can keep hammering your body with similar weights and your size will increase yet dont expect this to continue for very long at all as you will plateau.

    If you want to get bigger slowly dont eat too much more than you bmr and activity levels and it will slowly progress try between 250-500 calories extra each day and reassess your goals as you go along (getting to much body fat then you decrease the calorie intake etc etc)

    December 5, 2006 at 7:23 am #3504

    @Stallion wrote:

    6ft and 72 kgs ? That av doesn’t look like 72kgs…more like 90kgs for 6ft 😯

    I believe its 72kgs, weight can be decieving once someone is ripped. Check out the stats of natural competitors, some weigh as much as me, though are hell of alot bigger, coz of bf%

    Oh yeah and if u want to get bigger, ull wanna eat more. Im not generalised as IAN is, i go with daily intake and simply add 200more cals, which is spread evenly over the day and so on. If you make very small increments, theres no reason u cant stay lean and build muscle…

    December 5, 2006 at 8:34 pm #3505

    I don’t believe in over thinking things-bodybuilding isn’t science-I would only worry about macro-nutrient breakdown if I was competing. You’ll never reach your potential if your watching calories at this stage in the game.

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