I need to BULK UP

[Halloween Jack]

After I calculated my Body Mass Index, I found out I was actually several pounds underweight. I want to gain some weight in the form of muscle mass, and I want to develop functional strength for combat (particularly punching power)

Any advice?

Note: Steroids or anything that has to be injected is not an option. I want bulging biceps, not bitch-tits.

[mushinmaster]

Punching power does not = biceps, bro.
Punch is mainly tricepts, peck, delts and the muscle behind the shoulder, lats i think

I do a lifting program for three days a week that focuses on strenght, and on off days i do like a combat conditioning thing and this navy seals prep program which is push-ups, dips, and pullups.

i only lift for and hr at a time.

I eat a diet that is mostly healthy , with couple of protein supplements a day - gotta have the fuel to build the tools

That's it, and my strength has gone up a lot, punching power too. I can give you specs if you want, but I'd develop my own program if i was you.

If you really wanna bulk up I suggest the bench, incline bench, parallel squat, deadlift, clean, clean and press - they are the proven power gaining core lifts.

Low reps, high weight

Check SZ's thread on bench by shawn philips, 50lbs in 50 days

good luck

[Smokey_D]

To put on good lean muscle takes time, good diet, lifting and supplements. I agree with mushinmaster about the workout schedule. You may also want to try creatine for some quicker results.

As far as punching power goes, muscle mass is important but so is speed and flexibility. You need to practice your techniques as you increase your muscle mass since your timing and everything else will change.

And never ignore cardio.

Dan

[LEGION]

I will try to help. Punching power does not come from your pecs or your arms at all. While the shoulders and lats are invovled, their involvement is minimal. The vast majority of the force in a punch is generated by you legs, hips, and midsection throwing your bodyweight into motion, and turning your shoulder into the punch. So if you want stronger punches, practice the form till you get better and do something to build up the strength of you legs, hips , and midsection. Maybe some deadlifts or something similar, they hit all those groups.

[popupsoldier]

Halloween Jack,

I hear your pain - I need bulk too.

Yes guys functional strength, but mass as well. This I feel will help me in wrestling.

Besides 3 sets of 8 reps on heavy weights, what else have people found that works (timeframes ?)

[Smokey_D]

popupsoldier,

I think that is the best way to workout; however, a key to getting beyond your natural muscle plateau would be to use supplements like creatine and a strict diet.

Exercise, diet, & supplements are the key to adding mass.

Dan

[Szczepankiewicz]

A word on supplements

It has been my opinion that if you are using supplements without having a strict diet in place first, you are pretty much wasting your money. In my opinion the diet is the hardest part to control. You work out maybe 2-3 hours a day but your diet is a 24 hour workout.

Not saying supplements won't help if you have a bad diet, but you are spending a lot of money for little results.


Thanks,

SZ

[mushinmaster]

Punching power does not come from your pecs or your arms at all. While the shoulders and lats are invovled, their involvement is minimal. The vast majority of the force in a punch is generated by you legs, hips, and midsection throwing your bodyweight into motion, and turning your shoulder into the punch.

LEGION: I was refering to the upper body portion of the punch. A good solid punch, performed correctly, using the whole body behind the blow will include more push from the pectorals than from the shoulder - this allows the body to line up behind the punch better, creating a jarring, shocking, impact - vs. a light snapy puch or a deep penetrating pushing impact. A punch without the pectorals does not include the rest of the body, it is like throwing the head of the hammer at a nail.

Increasing punching power by technique involves millions of repititions so you can use your entire body at once. I believed we were refering merely to increasing the mass of the arm and the acceleration of the strike through lifting.

[popupsoldier]

http://www.musclegaintips.com/

Interesting concepts there !

As for Creatine itself, is it a form of carbohydrate ?
How does Monohydrate differ to Carbohydrate ?
Is it like sugar ?
How does Creatine work ?

[Smokey_D]

popupsoldier,

Creatine is somewhat complicated but check out the following site for some info:

http://www.absolute-creatine.com

I've used it with some cool results...added about 5-7 lbs. lean muscle and kept it on for about a year after quitting it. It works for most people.

Dan

[Szczepankiewicz]

Creatine works the best out of everything else I have read about. I have used it and in the short time I felt a little stronger. My spotter uses it on a regular basis and it seems to help him as well.


Creatine WILL suck all the water out of your body, possibly leading to dehydration. Make sure you drink plenty of water if you are on the powder. Being chronically dehydrated will kill your workout program and could lead to more serious (i.e. kidney) issues.

But this is not a side effect of creatine, it's a side effect of being dehydrated.

Later,

SZ

[popupsoldier]

Originally posted by Szczepankiewicz
Creatine WILL suck all the water out of your body, possibly leading to dehydration. Make sure you drink plenty of water if you are on the powder.

Really ! - so it's like coffee somewhat - a Diuretic ?

[Szczepankiewicz]

Moreso than caffiene. I don't have all the particulars, but if you use creatine you will need plenty of water. If you don't drink enough your body will remind you, to be sure. It can cause you to be thirsty a lot.

Again, this isn't a major issue. Just make sure you drink plenty of water. You should be doing this anyway!

1/2 your bodyweight and drink that number of ounces of water every day.

Stay Hydrated!

SZ

[mushinmaster]

here's a paper i wrote for chem class...it's a little more condensed...might be easier to understand:

http://www.geocities.com/mushinmaster/magicwhitepowder.html

[Szczepankiewicz]

Looks like a busted link