Strength and Muscle Mass At Once? - UK-Muscle Body Building Community

Death_Kron · 29-07-2004, 03:22 PM

Hiya Everyone! Does any-body know a routine or even if its possible to build muscle mass and size and at the same time increase strength?

crazycacti · 29-07-2004, 03:52 PM

I manage to get this into almost every post - overload=hypertrophy!

- Lift Heavy - (I use 4-8 reps - start with 4 and get more reps each week, when u reach 8 with good form knock the weight up again - and so on....)

- Use a routine made primarily from basic compound movements - these achieve a bigger overload on the muscles

- Train each body part once a week only! No more, No less (PM me for my current routine if ur interested)

- Train for 45 mins MAX each time u train - the body enters a catabolic phase after this and u don't want that!

- Use the protein rule - at least 1g for every 1lb of body weight, no more than 2g per lb

- Take a PWO drink with whey + dextrose (for a good insulin spike), if ur ok with creatine take that too - sure u can find info on how to take it here , if u haven't used it before, take glutamine too - there is a good thread in the supplements forum

Mass and strength together is easy, just achieve a good overload - thats the main rule!

Death_Kron · 29-07-2004, 05:41 PM

Okay thanks alot. I will be following all the steps you have outlined and I will post back with my results in 4 weeks or something. Cheers!

12-08-2004, 05:46 PM

great advice above.

in my experince i have found that strength comes form strength training, and hypertrophy comes best from eating lots while training for strength. in short, if you want to be big and strong: train like a powerlifter and eat like bodybuilder.

29-07-2004, 03:22 PM	#1 (permalink)
Death_Kron Newbie Trainer Join Date: Jul 2004 Posts: 23	Strength and Muscle Mass At Once? Hiya Everyone! Does any-body know a routine or even if its possible to build muscle mass and size and at the same time increase strength?

29-07-2004, 03:52 PM	#2 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	I manage to get this into almost every post - overload=hypertrophy! - Lift Heavy - (I use 4-8 reps - start with 4 and get more reps each week, when u reach 8 with good form knock the weight up again - and so on....) - Use a routine made primarily from basic compound movements - these achieve a bigger overload on the muscles - Train each body part once a week only! No more, No less (PM me for my current routine if ur interested) - Train for 45 mins MAX each time u train - the body enters a catabolic phase after this and u don't want that! - Use the protein rule - at least 1g for every 1lb of body weight, no more than 2g per lb - Take a PWO drink with whey + dextrose (for a good insulin spike), if ur ok with creatine take that too - sure u can find info on how to take it here , if u haven't used it before, take glutamine too - there is a good thread in the supplements forum Mass and strength together is easy, just achieve a good overload - thats the main rule!

29-07-2004, 05:41 PM	#3 (permalink)
Death_Kron Newbie Trainer Join Date: Jul 2004 Posts: 23	Okay thanks alot. I will be following all the steps you have outlined and I will post back with my results in 4 weeks or something. Cheers!

12-08-2004, 05:46 PM	#4 (permalink)
James.Titor Guest Posts: n/a	great advice above. in my experince i have found that strength comes form strength training, and hypertrophy comes best from eating lots while training for strength. in short, if you want to be big and strong: train like a powerlifter and eat like bodybuilder.