Gaining muscle as a noob is a very simple process. Eat at a caloric surplus based on activity level and focus on progressive overload in the gym.
Keep in mind that your body can only produce so much muscle mass at a given time. This can vary from person to person, but it is generally accepted that you can gain around 2 lbs of muscle per month when starting out. The amount of muscle you can put on will also decrease as you progress. This equates to about a 7000 calorie surplus in a month and a bit less than 250 calories a day. That’s really not that much food, which is why you see so many people overdo it and gain excess fat during a bulk. Some fat gain is inevitable however.
On a weekly basis, you also want to consistently be either adding weight, sets or reps to your lifts. The best program you can pick is the one you can adhere to.
I would say aim for rep ranges on the higher side of hypertrophy ranges around 10-12 reps to reduce risks of injury while learning proper form. I would also be aiming to stop my sets around 2-3 reps short of failure. This will allow for sufficient muscle growth while not totally destroying your ability to train for MMA.
There is more to it than that especially as you advance, but if you’re a noob, keep things simple with these 2 principles and just get started because you will respond incredibly well to basically any training program.
stillmatic - Gaining muscle as a noob is a very simple process. Eat at a caloric surplus based on activity level and focus on progressive overload in the gym.
Keep in mind that your body can only produce so much muscle mass at a given time. This can vary from person to person, but it is generally accepted that you can gain around 2 lbs of muscle per month when starting out. The amount of muscle you can put on will also decrease as you progress. This equates to about a 7000 calorie surplus in a month and a bit less than 250 calories a day. That’s really not that much food, which is why you see so many people overdo it and gain excess fat during a bulk. Some fat gain is inevitable however.
On a weekly basis, you also want to consistently be either adding weight, sets or reps to your lifts. The best program you can pick is the one you can adhere to.
I would say aim for rep ranges on the higher side of hypertrophy ranges around 10-12 reps to reduce risks of injury while learning proper form. I would also be aiming to stop my sets around 2-3 reps short of failure. This will allow for sufficient muscle growth while not totally destroying your ability to train for MMA.
There is more to it than that especially as you advance, but if you’re a noob, keep things simple with these 2 principles and just get started because you will respond incredibly well to basically any training program.
He’s not a noob though. He has been training for a while from what I’ve gathered, just not focused specifically on buliding muscle and adding mass. I don’t think he’s going to be in store for much in the way of noob gains.
Hurtsogood - stillmatic - Gaining muscle as a noob is a very simple process. Eat at a caloric surplus based on activity level and focus on progressive overload in the gym.
Keep in mind that your body can only produce so much muscle mass at a given time. This can vary from person to person, but it is generally accepted that you can gain around 2 lbs of muscle per month when starting out. The amount of muscle you can put on will also decrease as you progress. This equates to about a 7000 calorie surplus in a month and a bit less than 250 calories a day. That’s really not that much food, which is why you see so many people overdo it and gain excess fat during a bulk. Some fat gain is inevitable however.
On a weekly basis, you also want to consistently be either adding weight, sets or reps to your lifts. The best program you can pick is the one you can adhere to.
I would say aim for rep ranges on the higher side of hypertrophy ranges around 10-12 reps to reduce risks of injury while learning proper form. I would also be aiming to stop my sets around 2-3 reps short of failure. This will allow for sufficient muscle growth while not totally destroying your ability to train for MMA.
There is more to it than that especially as you advance, but if you’re a noob, keep things simple with these 2 principles and just get started because you will respond incredibly well to basically any training program.
He’s not a noob though. He has been training for a while from what I’ve gathered, just not focused specifically on buliding muscle and adding mass. I don’t think he’s going to be in store for much in the way of noob gains.
Noob Gainz is really just a measure of how far you are from your genetic potential from a muscle building perspective. The further away you are, the easier it will be to add on muscle. From what the OP describes, he doesn’t sound like too experienced of a lifter and should get some noob gainz on a proper bulk.
There are many people that have been training for years that could still get noob gainz. This is because they are training sub optimally for muscle growth and likely training at extremely low intensity where they are doing things they are easily capable of.
You put this person on a program where they start progressively overloading on a consistent basis and they will experience noob gainz as well.
It must be impossible to gain muscle mass. No one has ever done it without steroids! OP is a genius
It’s going to be extremely difficult to gain serious muscle while doing MMA hardcore 4+ days a week.
The energy requirements just for doing MMA (striking and grappling) are incredible.
Honestly, it’s a young mans game of ‘I Have to have everything!’ to try to do both at the same time. You’re only going to burn yourself out and most likely end up with injuries unless you’re a total genetic freak.
Random question, but does your cock get bigger if you gain 30lbs? Maybe not length but girth?
Uhtred Ragnarson - Cleanly, like case in point, Wonderboy put on a shit load of muscle for the Till fight. I'm not saying he's not a cheater, but it seems unlikely he's using atm. How the fuck did he do it?
Im only using him as an example, but how in the fuck do guys out on so much weight during fight camps? Or even in the off season when they're training so often nearly every day?
Bro you ever spend 10's of thousands on a training camp? I always thought that with Cowboy. Cowboy making hundreds of thousands and can spend more on a fight camp then most guys make in a fight. It's all about money bro
j-money - Random question, but does your cock get bigger if you gain 30lbs? Maybe not length but girth?
My dick shrunk smaller, but my balls got larger
I drink more liquor to fuck you up quicker
Than you’d want to fuck me up for sayin’ the word ------JIGGER
Chicken and rice bro....6 times a day
Tyron obviously has amazing genetics