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Looking for program to add bulk/mass quickly

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  • #16
    Originally posted by Lean Ape Dave View Post
    I would keep the routine as basic as possible, and just use a few compound movements, with progression in terms of weight used as the primary goal. You will hear people argue until the cows come home about ideal rep number and number of sets etc.

    The bottom line is that as long as he doesn't overtrain, which he won't if he can add weight to the bar each week, then he will gain weight and muscle on many different programs. But simple is always best. 3-5 exercises for reps betwen 5 and 12 (his choice) done for 3-5 sets 2 or 3 times a week.

    BUT, it all comes down to eating enough if he is a real hardgainer which it sounds like he is. Best advice is for him to eat as much as he possibly can, with high carbs, including junk food, after training. And add in some blended drinks of full fat milk with added mik powder, bananas, eggs and anything else he can force dow

    And keep at it for a year!
    And this. I would also suggest that he start looking at some supplements. Carnitine and glutamine are a couple good ones to look into.

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    • #17
      Tren...
      "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

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      • #18
        No on the cardio! An ecto trying to put on muscle does not need to be running or anything like that. It will only make it all but impossible.

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        • #19
          Starting strength and gomad. Get him the book
          Integrity is what we do when nobody's watching.

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          • #20
            Originally posted by Mama_Jane View Post
            Hello- I've been Primal/Paleo since January 2012. This question is for my hubby. My husband eats what I make but still eats cereal and bread (sprouted but still grains- arghh!!). I've lost weight (almost 30 lbs!! and still going) and am dedicated to an intensive workout program 2X/Week with serious results (Mark's right!!).
            My hubby's a classic sugar burner who turns into a monster when he doesn't eat every 2-3 hours. He stares at me in disbelief when I'm not hungry at breakfast (or at dinner some nights)...

            He's a very lean and wiry and needs to put on about 15 to 20 lbs for work. He eats so much already I almost don't think its possible. He can run fast and do pull ups even when he hasn't worked out for months, but has bad knees.

            Would sending him to the crossfit gym 3x a week help him? Does anyone have a fitness and nutrition program to quickly add mass eating this way?
            Before you go building this guy up too much I'd be looking at his knee problems, the last thing he wants is to be carrying around another 10 kg all day. PBF is meant to be a health and longevity method, not a body building forum.

            If his knees are gone where are the sprints and play??

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            • #21
              CrossFit Football | Strength & Conditioning for the Power Athlete

              Bad knee is a bad excuse. He either wants to be dangerous or not. The minute a man is no longer a threat to other men what is he? Old,infirm, prison bitch? No one ever died saying "I wish I wasn't so big strong and capable of defending myself and loved ones"

              Weak groks didn't live long. Gaining size and strength is not easy, it takes a huge commitment and he would need to make the decision to get bigger and stronger of his own deliberation. It is not impossible nor unhealthy. Just a big commitment for food rest and hard work. If he indeed needs is underweight and under strong for his job he needs to do what it takes to provide.
              Last edited by bryanccfshr; 08-04-2012, 08:26 PM.
              Integrity is what we do when nobody's watching.

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              • #22
                Originally posted by bryanccfshr View Post
                CrossFit Football | Strength & Conditioning for the Power Athlete

                Bad knee is a bad excuse. He either wants to be dangerous or not. The minute a man is no longer a threat to other men what is he? Old,infirm, prison bitch? No one ever died saying "I wish I wasn't so big strong and capable of defending myself and loved ones"

                Weak groks didn't live long. Gaining size and strength is not easy, it takes a huge commitment and he would need to make the decision to get bigger and stronger of his own deliberation. It is not impossible nor unhealthy. Just a big commitment for food rest and hard work. If he indeed needs is underweight and under strong for his job he needs to do what it takes to provide.

                It's stupid macho crap like this that causes so many injuries. There are safe ways to get big and strong when you have a bad knee or other problems. there are so many 50 something people out there that are now realizing that all of that "explosive" exercise they did in their 20's really did have consequences.

                If he has knee problems he needs to find a gym with a quality leg press machine(Nautilus, Medex). He can then do heavy leg work without all of the stress on his knees.

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                • #23
                  Originally posted by ecole66 View Post
                  It's stupid macho crap like this that causes so many injuries. There are safe ways to get big and strong when you have a bad knee or other problems. there are so many 50 something people out there that are now realizing that all of that "explosive" exercise they did in their 20's really did have consequences.

                  If he has knee problems he needs to find a gym with a quality leg press machine(Nautilus, Medex). He can then do heavy leg work without all of the stress on his knees.
                  Although your intentions are good switching to machines like the leg press will exponentially increase the stress on the lower back.

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                  • #24
                    Getting strong will most likely greatly improve his knee condition over the long run. My knees are drastically healthier after a year or more of regular deep squatting. Just do Starting Strength, don't do cardio, and feed him till he bursts then serve him up a cheesecake milkshake.
                    If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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                    • #25
                      Originally posted by tfarny View Post
                      Getting strong will most likely greatly improve his knee condition over the long run. My knees are drastically healthier after a year or more of regular deep squatting. Just do Starting Strength, don't do cardio, and feed him till he bursts then serve him up a cheesecake milkshake.
                      All this. All of it.
                      Josh Vernier, CPT

                      My Journal

                      Evolution Revolution Fitness

                      "The question isn't who is going to let me; it's who is going to stop me."

                      -Ayn Rand

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                      • #26
                        It's true that our joints tend to get stronger and healthier when more muscle tissue is added to support them. However, it's entirely possible to get stronger without adding an ounce of lean body mass by improving the central nervous system - and that's usually not a good thing if you have bad knees.

                        My advise to OP's husband is to use a slightly higher repetition scheme for leg training. Personally I can get away with 3x10 squats without aggravating my knees, but not 5x5. Deadlifts and squats are in if they don't cause any knee pain, but plyometric leg training is definitely out.

                        At least that's how I work around my own knee issues.
                        Yeah, my grammar sucks. Deal with it!

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                        • #27
                          Thank you again for all of your replies.

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                          • #28
                            I can't stress enough how well Dan John's "Mass Made Simple" program works (link). It sounds too good to be true, but I put on 14 lb in 30 days, all in the right place. It's a 6 week program, but I had to stop early for unforseen reasons. If he's not used to squatting, have him do the intro program that comes along with it. The diet advice in the book isn't exactly primal, but just feed him mountains of primal food instead. That approach worked for me.

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                            • #29
                              You have to lift the heavies, playa!

                              Play on playa.

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                              • #30
                                He needs to eat more meat and fat, all he can untill he's full. Loading him with carbohydrates(yams, bannas, grains, ect.) will just make him put on fat not muscle
                                Paleo since November 2011 - Carnivore since June 2012
                                Before and after pics
                                http://www.marksdailyapple.com/forum/thread65846.html
                                Primal Sucess Story
                                http://www.marksdailyapple.com/forum/thread65400.html
                                Primal Journal
                                http://www.marksdailyapple.com/forum...tml#post955444

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