In The Spotlight
12 week program to bulk up?
Sat, 2007-12-08 17:55
Hi guys,
Wondering how well the 12 week boxing program will help me gain some weight and bulk up? I am trying the "gain muscle mass" workout plan i found on here right now, its only been 2 weeks so i can't really tell if its workin or not. I am 135 lbs right now and am really wanting to get up to about 145-150lbs. I am really wanting to start the 12 week program though and am wondering if i can expect to see the same results as far as bulkiing up goes with the 12 week program as with the gain mass routine? Or should i just finish the six week Gain mass routine and then move to the 12 week program? Also wondering if anyone had any tips as far as gaining weight and muscle mass goes...diet, supplements, lifting, ect? Any help would really be appreciated. Thanks Guys.
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Finish the mass routine if you want to move up in weight and then do the 12 week program to "chisel". The 12 week program is much more varied and will cut the fat off of you while pushing you through some boxing drills. It is extremely intense and is designed to get you in incredible shape (all aspects). It has a strength training component, but it is not strictly focused on putting on mass. It will happen because you are lifting weights and experiencing a lot of resistance training on things like the heavy bag. If mass gain is what you're after, though, to do that as quickly as possible, you need to limit your cardio/aerobic activity and concentrate on heavy weights with low reps.
Forget about supplements except for a good protein powder. I'm sure some will disagree but I consider them a complete waste of money. You will do much better with hardwork and good nutrition. Diet is extremely important. You should be monitoring what you eat and ensuring you are taking in more calories than you are expending - and good calories - a decent amount of protein and carbs and fat (yes fat). Meal planning is individualistic, so you should strongly consider having one developed using something like this meal planning tool. No matter how hard you workout, if you aren't eating right, then you will see no or minimal gains.
Rest is equally as important as the workouts, if not more. The mass building occurs when you are resting, so if you aren't lifting, then lay down and veg out. Last, ensure you are maximizing your workouts - you really have to lift heavy and hard to destroy your muscles when you do workout. Really concentrate on the movement and force yourself to work hard.
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