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Old 09-19-2008, 03:46 PM   #1
Anton Emery
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Posts: 145
Default Going to start a Mass phase soon.

Hi Everyone,

I am going to start a muscle building phase soon and i figured i would lay it out here for others to see.

I have been thinking about it for a while, but after recently reading Starting Strength and Practical Programming i'm going to give it a go. Plus with the weather slowly starting to get colder eating more and lifting heavy sounds appealing.

Right now i am:

BW: 160lbs
Height 5'10"
BF%: Not quite sure, i can see top four abs.
Deadlift 320
Squat 250
Press: 125
Weighted Pull Up: +70lbs or so
Bench: Its been a while, was never a big bencher.

Overall I would like to get stronger, add more muscle, and then cut down whatever fat i gain afterwards. I am going to be teaching some classes at Crossfit Portland, and i wouldn't mind actually looking a bit more like i lift weights. I think of Scott Hagnas who is not that much heavier than me, but has more muscle, less fat, and is much stronger. Thats my end goal, and i think ending up around 170 or so would be good.

For a lifting i plan to just start out with Rippetoe's Starting Strength routine. I may be a bit beyond the Novice stage in my deadlift numbers, but i feel i have a ways to go with the Squat and Press. Plus reading Practical Programming has me all fired up.

Food wise i am just going to make sure i get enough calories and enough protein, ideally from the usual healthy sources. But i need to eat and half a pizza pie is within reach, well beggars can't be choosers. I was reading that anywhere from 16-20 x bodyweight is a good caloric goal to start with for weight gain. I'll have to monitor and see how things progress and go from there. I grapple as well, so i may have to tone down my practices or just eat more (not a bad idea).



Anton
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Old 09-19-2008, 04:18 PM   #2
Frank Needham
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Looks like you have a good handle on things to me. How long you been lifting? Are you going to do the milk?
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Old 09-19-2008, 07:40 PM   #3
Anton Emery
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Man, i'd like to do the milk. But at a gallon a day thats a decent amount of money. I'll have to see how the progress goes and if i can fit in enough calories.

As far as time lifting, i have been messing around with various things for about six years. But i was never consistently on any sort of great plan. In college it was bodybuilding type stuff, and i gained about 20 lbs. Then i got into juijitsu, focused alot more on conditioning, and pretty much neglected quality heavy lifting. I have been at Crossfit Portland for about 10 months and in that time have learned alot. I think a much higher strength base would help me alot with workouts like Fran, Grace, etc, as well as improved abilities on the mat.


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Old 09-19-2008, 09:39 PM   #4
Kevin Perry
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Looks like you know what your doing. You may be suprised on your deadlift if you start a little low and blast through it later on making one pr after the next. Milk is expensive now, I think it was in the past week or two that prices soared. keep us posted.
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Old 09-20-2008, 03:16 PM   #5
Anton Emery
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Was talking to a friend and he mentioned something, which i had also thought about. Is Starting Strength enough volume to induce muscular growth? 3 x 5 seems kind of low. Though people that do it and eat enough seem to report muscular gains. Perhaps i might better off with PM Mass Gain program.



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Old 09-20-2008, 04:10 PM   #6
Mike ODonnell
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Quote:
Originally Posted by Anton Emery View Post
Was talking to a friend and he mentioned something, which i had also thought about. Is Starting Strength enough volume to induce muscular growth? 3 x 5 seems kind of low. Though people that do it and eat enough seem to report muscular gains. Perhaps i might better off with PM Mass Gain program.
Not really....as most gain more fat on the milk diet. But they (powerlifters) usually just want more size (not a six pack...unless it is beer)...which helps to increase strength too. Don't confuse SS with a hypertrophy based program. You need both strength and glycogen depletion/loading if you plan on being bigger AND still try to stay lean. 3x5 if good to start with...but then you need sets of 10s too if you really want size and not strength as a priority.
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Old 09-20-2008, 05:53 PM   #7
Steven Low
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Quote:
Originally Posted by Anton Emery View Post
Was talking to a friend and he mentioned something, which i had also thought about. Is Starting Strength enough volume to induce muscular growth? 3 x 5 seems kind of low. Though people that do it and eat enough seem to report muscular gains. Perhaps i might better off with PM Mass Gain program.



Anton
lol, seriously?

Along with what Mike said it definitely is enough volume. The overall stressor here is the linear progression. You're adding weight every workout. If that's not a good stressor for muscle mass I don't know what is.

When I was training for one arm chinups (which is less of a muscle stressor that squats clearly), I was doing less volume than 3x5 a day and pretty much gaining muscle and strength at an impressive rate. Basically, just do it.
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Old 09-28-2008, 09:22 AM   #8
Anton Emery
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Well week 1 of Starting Strength is done. Squat started at 185 and is now at 205. I started the press pretty light at 85lbs, and jumped up to 95lbs. I will probably make five pound jumps on that from now on, i don't want to get stuck to early on. Bench started at 155. That was fun, i have not benched in a while.

I think i need to eat a bit less, i gained like eight pounds this week. Perhaps 3200 calories is a bit much, ill drop it down to 3000.


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Old 09-28-2008, 12:24 PM   #9
Jon Sikes
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Quote:
Originally Posted by Anton Emery View Post
Well week 1 of Starting Strength is done. Squat started at 185 and is now at 205. I started the press pretty light at 85lbs, and jumped up to 95lbs. I will probably make five pound jumps on that from now on, i don't want to get stuck to early on. Bench started at 155. That was fun, i have not benched in a while.

I think i need to eat a bit less, i gained like eight pounds this week. Perhaps 3200 calories is a bit much, ill drop it down to 3000.


Anton
I wouldn't worry about it. I'd bet that's mainly water weight and likely to go back down quick.

Unless you're really, really small (and I went back to your first post in this thread and saw that you're 5'10", so you're not) 3200 calories isn't that much over maintenance.

8 pounds would take some serious eating.
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Old 09-28-2008, 08:07 PM   #10
Derek Weaver
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8 lbs. would be a GOMAD plus a substantial amount of food.

I'm guessing that you're barely over maintenance... if anything filling out to an "optimal" weight.
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