boooya777 said:
I will be working a club as a bouncer in about a month and i want to pack on as much muscle as possible. What excercises should I do and at what durruation? What muscles are important to get that bouncer intimidation look? I'm thinking focus a lot on squats and forearm and neck excercises. Also alot of clean and presses. Any help will be appriciated.
There is no exact answer since it is largely dependant on your fiber type distribution, fiber type percentages, neurological efficiency in a given movement, etc. Even so, the optimal method for increasing mass is by increasing the motor unit recruitment patterns coupled with increased fiber activation percentages.
Conclusive research proves that multi jointed movements elicit the greatest recruitment of muscle fibers. Therefore squats, deadlifts, standing barbell presses and barbell rows should form the foundation of your routine. Also, research has shown that squats and deadlifts cause the largest natural secretion of testosterone and growth hormone compared to any other movements.
The following principles enabled me to put on 20 lbs of fairly clean muscle in a few months without the use of chemicals:
* Increase your carb and protein intake and make sure you're eating at least 6 to 8 meals a day.
* Every 2 or 3 weeks, further increase your caloric intake and eat to the point of puking for 5 days straight, then wait a few weeks and repeat. Don't do this for more than 4 or 5 days since your system won't handle the extreme calories for longer than about 5 days.
* Supplements are exactly that, "supplements." You're primary protein calories should be derived from steak, fish, turkey, chicken, milk and eggs. Your carbs should be derived from vegetables, fruit, whole grains, whole pastas, beans, seeds and nuts.
* In order to gain mass, eat every 2 or 3 hours. This can become unrealistic for most, so this is where a good old protein drink comes in handy between meals.
* Get plenty of rest and sleep 7 hours, given that this is the time the body creates the adaptation for growth.
Massive eating habits alone will not put on the type of muscle you desire. As such the following principles are basic guidelines to follow:
With hypertrophy as your goal, the concensus is that 8-12 reps using approximately 60 - 80% of your single rep max is ideal. Employ the use of 3 sets of 4 exercises with 10 to 12 reps with an emphasis on a slow and controlled descent with the intent of taxing the muscle during the entire movement.
Your rest for hypertrophy based lifting is ideally 30 seconds to 1 minute since your objective is not to allow the muscle to fully recover, thereby allowing you to tax it further.
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