How to gain sheer muscle bulk?

SeanChris

I'm 17 always been in decent shape mainly because I've an over active metabolism (eat like a horse but don't put on weight (muscle or fat))
How can I gain muscle bulk? I'm 5'9 and I want to get to that jason statham kind of size, or maybe bigger.. How should I go about doing so?

Also would you recommend a 17 year old to use protein and mybe creatine (I know the side effects of it and I know how to stop them from becoming a danger)

Mellor

SeanChris wrote: »

How can I gain muscle bulk? I'm 5'9 and I want to get to that jason statham kind of size, or maybe bigger.. How should I go about doing so?

Eat lots. Lots of protein, lots of carbs and lots of fat.
Lift weights. Focus on heavy compound lifts. Follow a tried and tested linear progressive novice program.

Also would you recommend a 17 year old to use protein and mybe creatine (I know the side effects of it and I know how to stop them from becoming a danger)

What dangers?
How to prevent them also?

Hanley

If you're not gaining weight, you're not eating enough.

Caliden

There's been several papers to show that the 'high metabolism' is really only 100-200 extra calories burnt so you'll just need to eat more.


In order to bulk you'll need to go 400-500 calories above your maintenance. Most people suggest 2grams of protein for every lb of weight.
Gaining 100% without gaining fat is quite difficult and requires measuring food/macros and sticking rigidly to your diet.


For simplicity sake, people prefer to go on a bulk where they gain mostly muscle but some fat at the same time.
Then go on a cut with a high protein diet to retain as much muscle as possible.


Eating 3000-4000 calories will just make you fat and is pointless.

OmarIsuf on youtube is a friendly youtuber who has some good videos on mistakes he made when he started lifting weights like eating way too much and proper workout programs.

generic2012

SeanChris wrote: »

I'm 17 always been in decent shape mainly because I've an over active metabolism (eat like a horse but don't put on weight (muscle or fat))
How can I gain muscle bulk? I'm 5'9 and I want to get to that jason statham kind of size, or maybe bigger.. How should I go about doing so?

Also would you recommend a 17 year old to use protein and mybe creatine (I know the side effects of it and I know how to stop them from becoming a danger)

Yours is a special case, son. We need something unique here.

Let me see...

Eat more, do ANY structured resistance program, use protein and creatine. Sit back and watch the gains come.

I know it's radical, but trust me, grasshopper, it just might work.

guile4582

generic2012 wrote: »

Yours is a special case, son. We need something unique here.

Let me see...

Eat more, do ANY structured resistance program, use protein and creatine. Sit back and watch the gains come.

I know it's radical, but trust me, grasshopper, it just might work.

I had to lol, but seriously OP don't put up the defences here, take on board this simple advice. you obviously have something in your head that you think is right and sometimes it is hard to change that. but believe me after 6 years of training myself, i wasted a lot of time doing absolute BS programs and "diets". Don't stress and get in a tizz about all whats out there.

key word is "structured" program = do your homework, no quick fixes.

no 2 hour sessions. In and out in an hour and you are on the right track. Compound compound compound and at home recipes recipes recipes (from bb.com etc.)

and rest rest rest too, it's important.

papu

SeanChris wrote: »

I'm 17 always been in decent shape mainly because I've an over active metabolism (eat like a horse but don't put on weight (muscle or fat))
How can I gain muscle bulk? I'm 5'9 and I want to get to that jason statham kind of size, or maybe bigger.. How should I go about doing so?

Also would you recommend a 17 year old to use protein and mybe creatine (I know the side effects of it and I know how to stop them from becoming a danger)

Gains and Swoleness?

migozarad

Keep the cardio activities to an absolute minimum or you will lose your "gains" (see catabolism)

Future1

migozarad wrote: »

Keep the cardio activities to an absolute minimum or you will lose your "gains" (see catabolism)

Thats ridiculous, unless they are doing alot of cardio then its not going to burn muscle.

Caliden

Future1 wrote: »

Thats ridiculous, unless they are doing alot of cardio then its not going to burn muscle.

Would it not eat into your calorie surplus which could affect your overall gains?

Alf Veedersane

Caliden wrote: »

Would it not eat into your calorie surplus which could affect your overall gains?

It would if it was surprise cardio but if you take the cardio into account when you work out the surplus you need you'll have enough of a surplus.

Caliden

Alf Veedersane wrote: »

It would if it was surprise cardio but if you take the cardio into account when you work out the surplus you need you'll have enough of a surplus.

Ah ok I get where you're coming from now.

Hanley

Weight Change = BMR + TEF + TEA

Once you account for the three factors, reasonable cardio levels don't matter.

This is a great post on the subject http://www.bodyrecomposition.com/fat-loss/metabolic-rate-overview.html/

maticm18

good exercise and healthy food always helps..

Lee_Torre

Write down your foods and calories and track your weight gain on a monthly basis.

If you are working out like a beast(I suggest 3-4 FULL BODY workouts per week, always with a rest day in between), and you continue to add 300-500 more calories per day when you don't see the scale moving after each month, you will eventually hit the number of calories to start growing without overdoing the calories and just getting fat.

But use online calorie calculator to get a basic idea of the number of calories you should start with.

- Lee