[TheCount.]

and how?...

I want to build on a good bit of muscle over the summer as I'm trying to get into a team (I row) but I'm about 10kg lighter than most in the boat (because most are about 3 inches taller, so I want to try and compensate by being bigger!) , so probably won't have a chance of getting in at my current weight. I'd rather not put on much fat whilst trying to build muscle! I'm currently about 76kg and I'm 6'0.

Any tips beyond the usual: Eat loads, lift heavy.

[Nichrome]

(Original post by TheCount.)
and how?...

I want to build on a good bit of muscle over the summer as I'm trying to get into a team (I row) but I'm about 10kg lighter than most in the boat (because most are about 3 inches taller, so I want to try and compensate by being bigger!) , so probably won't have a chance of getting in at my current weight. I'd rather not put on much fat whilst trying to build muscle! I'm currently about 76kg and I'm 6'0.

Any tips beyond the usual: Eat loads, lift heavy.

Make sure your lifting is specific to increasing your rowing strength, you don't want to be doing curls. A good list is here on the concept2 site: http://concept2.co.uk/training/guide/exercises. Ideally you'd do a regime where you'd do 3/4 of these exercises at low reps with a high weight 2-3 times a week (probably something like squat, bench, bent over rowing for five sets of five, like SS or SL5x5).

I would say do this alongside long UT2 rows, so you build both your strength and CV fitness/endurance. Just eat enough good stuff to compensate. Remember you're going to get picked on how fast you're going to move a boat, not how heavy you are. The shorter/lighter guys are perfect for the bow/2 positions (three guys in the Oxford boat this year were around 6'0 and 78kg).

[Old School]

(Original post by TheCount.)
and how?...

I want to build on a good bit of muscle over the summer as I'm trying to get into a team (I row) but I'm about 10kg lighter than most in the boat (because most are about 3 inches taller, so I want to try and compensate by being bigger!) , so probably won't have a chance of getting in at my current weight. I'd rather not put on much fat whilst trying to build muscle! I'm currently about 76kg and I'm 6'0.

Any tips beyond the usual: Eat loads, lift heavy.

There aren't any 'secrets' or 'tips beyond the usual' for someone of you training age and build.

Eat, lift, repeat.

You won't put on 'a good deal of muscle' over the summer either unless you are willing to get over yourself and allow your starvation pack to fade a little.

[SEHughes]

So you're looking at a what, 15-20kg weight gain in five months? Not impossible, it won't all be muscle but train and eat sensibly and you'll get there with a lot more strength to boot.

[JasonTerryIsMyHero]

(Original post by SEHughes)
So you're looking at a what, 15-20kg weight gain in five months? Not impossible, it won't all be muscle but train and eat sensibly and you'll get there with a lot more strength to boot.

He'll be lucky to put on 20lbs especially if he's not willing to put on fat.

[e1usive]

A lot of these aren't giving you any good advice so best just ignore.

Bodybuilders can put on 4-5lbs of muscle a month

You'll want to eat 500-800cals above your maintenance, so lift hard, eat hard and see the results.

[sil3nt_cha0s]

(Original post by e1usive)
A lot of these aren't giving you any good advice so best just ignore.

Bodybuilders can put on 4-5lbs of muscle a month

You'll want to eat 500-800cals above your maintenance, so lift hard, eat hard and see the results.

What about an average person who's not on drugs?

[Glow in the dark]

Ok, I'll break it down for you, so if you have never stepped into a gym before you will get newb gains, these are anything from 2-4 kg in the first 6 weeks, so you've another 14 lbs for 14 weeks, if you bulk up at a rate of 1 lbs per week by increasing your maintenance calories by 500 kcals - 800, ( Varies how much weight you are gaining but aim for 1 lb per week for your goal) Besides you shouldn't put too much fat on at 1 lb per week. If you do that your goal of 10 kg is possible 100%, just set 4 week goals of putting on 4 lbs by eating clean and lifting heavy. And with that you will hit your 5 month goal of gaining 10kg

[Illidan_Stormrage]

If you gain 1lb a week you will put on a significant amount of fat. It doesn't matter whether or not you eat clean foods. The benefit of a 1lb per week gain is that you will also gain muscle faster as well as take longer to plateau.

[RollerBall]

(Original post by e1usive)
A lot of these aren't giving you any good advice so best just ignore.

Bodybuilders can put on 4-5lbs of muscle a month

You'll want to eat 500-800cals above your maintenance, so lift hard, eat hard and see the results.

If he wants to get fat as ****.

[e1usive]

(Original post by RollerBall)
If he wants to get fat as ****.

Be quite, you know nothing thanks

[RollerBall]

(Original post by e1usive)


Be quite, you know nothing thanks

I'm sorry I have no idea what you said.

However, I'd be interested to see your evidence behind an additional 800 kcals above maintence when building muscle over eating maintenance? While I know acheiving exactly maintenance would be incredibly difficult what would be wrong with eating 300 above maintenance? The OP is after lean muscle not overall weight gain. It would be safe to assume with 300kcal over each day he would be ensuring he's not undereating.

The burden of proof lies with you as you made the original point of 500-800 kcal above maintence. Next time try to reply with some actual evidence rather than making poor personal attack, thanks.

[e1usive]

Poor personal attack? I was on the toilet responding and I'm actually trying to study. Your sentence is flawed as your assuming the additional calories will pile on as fat. I really can't be assed to explained to yourself but read up on the whole subject of body-building before your assumptions.

[Illidan_Stormrage]

"Assuming relative average partitioning (not superior or inferior), a weight gain of approximately one pound per week (of which half should be muscle) and half a pound per week for females (of which half should be muscle), or 4 and 2 pounds/month respectively should roughly maximize muscle gains without excessive fat gain. There will be some fat gain, of course, but, simply, any faster rate of weight gain (I’ve seen folks suggest 2-3 pounds per week) will only increase fat gain without increasing the rate of muscle mass gain."

http://www.bodyrecomposition.com/mus...mass-gain.html

[Classical Liberal]

Muscle? 10kg would be doable over 5 months as a newbie. But really, you would do well to gain 5kg of muscle.

It is hard to gain muscle mass, a lot of people gain fat and think they have gained muscle mass, thus they say stupid things like "gained 2kg in muscle mass this week"

[RollerBall]

(Original post by e1usive)
Poor personal attack? I was on the toilet responding and I'm actually trying to study. Your sentence is flawed as your assuming the additional calories will pile on as fat. I really can't be assed to explained to yourself but read up on the whole subject of body-building before your assumptions.

TBh, I hope you're studying GCSE English...

Regardless, I don't need to look it up. This isn't an assumption, I want to know why you think it's a good idea to eat up to 800kcals a day above your maintence level and not expect to end up like a fatty fatty? You really think you're going to be using all that to build muscle? Bitch please.

Yeah, you'll put on more mass than 300-500kcals over maintence but you'll end up fat as **** which is the complete opposite to what the OP wants. He wants to put on as much lean muscle as possible. Lean being the operative word there.

[SEHughes]

(Original post by e1usive)


Be quite, you know nothing thanks

Please enlighten us with your credentials and past coaching history.

[NB_ide]

OP - are you sure gaining weight is what you want or need? If I were you I'd work on getting good at rowing rather than focus on adding mass for its own sake.

[mikestraws]

OP if you have average genetics and it's your first 5 months working out and you train perfectly without over training, sleep perfectly, eat right and everything else, you could put on 5 lbs on muscle in 5 months. Which, spread all over your body wont make a blind bit of difference to how you look.

[mikestraws]

(Original post by RollerBall)
I'm sorry I have no idea what you said.

However, I'd be interested to see your evidence behind an additional 800 kcals above maintence when building muscle over eating maintenance? While I know acheiving exactly maintenance would be incredibly difficult what would be wrong with eating 300 above maintenance? The OP is after lean muscle not overall weight gain. It would be safe to assume with 300kcal over each day he would be ensuring he's not undereating.

The burden of proof lies with you as you made the original point of 500-800 kcal above maintence. Next time try to reply with some actual evidence rather than making poor personal attack, thanks.

I agree with you. People are quick to shout out numbers like "500 over maintenance, 800 over maintenance!, when really you only need to eat 300, or 200, or 10.

Anything you eat over maintenance gets stored as fat. Eating 800 over wont help you build any more muscle than eating 100 over since it is over it is being stored as fat.