Best gym routine for hypertrophy/strength without bloatcelling

[GoldKiller]

I refuse to stuff my face full of tons of food again to gain tons of fat. How can i increase my lifts without eating more?

 

[Bonesbonesbonesbone]

PPL (Push Pull Leg)

You ultimately have to eat more to lift more because it take's mass to move mass sir.

However first year of your training your body is new to this stimilius and actually going to gain immense gain's in size and strength if you properly train your first year.

If your a natural there's really only two way's you can 1. Lean but small 2. Bulk but fat/high BF

if you have elite genetic's (like myself) then you can have both of these with consistency for 4-5 year's.

 

[zharupodrugu]

Bloatcelling/Leanmaxxing is the matter of calories not routine. In my personal experience its easier to be lean while doing high rep and frequency calisthenics.

 

[Chinacurry]

Tbh I don't think u can gain muscle without a period of overeating and bloating bhai

 

[Gandy]

Tbh I don't think u can gain muscle without a period of overeating and bloating bhai

You can if you do very, very short bulk/cut cycles (as in weeks, instead of months and years) with extreme discipline and calorie counting.
Which will mostly be eating in a slight caloric surplus on lifting days, then slightly under maintenance on rest days.

Even then - reaching your natural limit this way will take upwards of 5 years.

I don't think it's feasible for a non-professional athlete.

The average Joe will get pudgy and chubby while putting on muscle mass, as they will resort to normal bulk/cut cycles that will last months or years at a time.

 

[lebronjames23]

Calisthenics

 

[Orc]

Tbh I don't think u can gain muscle without a period of overeating and bloating bhai

you can but it doesn't last for long, first year or so you can get away with it.

second year you can still sort of eat in a small surplus.

past that you need to be in a significant surplus to gain any strength or size at all, and which is where most people fail because they're too scared to lose their abs.

 

[Deleted member 24940]

reaching your natural limit this way will take upwards of 5 years.

5 years? You get 80-90% of your genetic potential within 1.5-2 years. After that you are grinding to squeek out a tiny bit more muscle. This is when you should go on steroids.

 

[Deleted member 24940]

you can but it doesn't last for long, first year or so you can get away with it.

second year you can still sort of eat in a small surplus.

past that you need to be in a significant surplus to gain any strength or size at all, and which is where most people fail because they're too scared to lose their abs.

Or you can hop on juice and keep making insane gains while lean. Natty lifting is diminishing returns and cope past 2 years because you've essentially already hit your genetic limit and will have to do insane stuff like bulking and getting fat as fuck to put on 1 lb of muscle per year.

 

[Orc]

Or you can hop on juice and keep making insane gains while lean. Natty lifting is diminishing returns and cope past 2 years because you've essentially already hit your genetic limit and will have to do insane stuff like bulking and getting fat as fuck to put on 1 lb of muscle per year.

year 3 still growing.

 

[Deleted member 24940]

year 3 still growing.

From all the research I've done you still make gains but it's extremely slow and you've essentially hit 90% of your genetic potential by year 2 if you've been training and dieting correctly.

 

[Orc]

From all the research I've done you still make gains but it's extremely slow and you've essentially hit 90% of your genetic potential by year 2 if you've been training and dieting correctly.

I bulk extremely hard and get pretty fat because cutting is easy for me.

but the way I train is probably sub-optimal.

 

[Deleted member 24940]

I bulk extremely hard and get pretty fat because cutting is easy for me.

but the way I train is probably sub-optimal.

Damn, you don't care about getting fat? Don't you lose out on potential pussy? I thought females are disgusted by fat/chubby guys.

 

[Orc]

Damn, you don't care about getting fat? Don't you lose out on potential pussy? I thought females are disgusted by fat/chubby guys.

you will never get big naturally if you care for getting fat on bulks.

 

[shychad]

what to eat/avoid when gain muscle with minimums fat bloating face, i dont want too skinny or too big/fat face either. im very skinny now

 

[Deleted member 4209]

full body and bloat (sorry but best way to get the noob phase over and done with) for first 6 months then ppl or upper lower

 

[Gandy]

5 years? You get 80-90% of your genetic potential within 1.5-2 years. After that you are grinding to squeek out a tiny bit more muscle. This is when you should go on steroids.

You sure can reach your natty limit within 2 years if you train ~4-5 days a week.

This post was specifically in relation to gaining as little fat as possible, i.e. remaining extremely lean during your bulking periods.

Not being in a significant caloric surplus will slow down your muscle gains a lot.
You can get big and lean this way (at least as big as a natty can get) but it will be 2x slower than just doing long bulk and cut cycles.

I do agree that guys who want to get big, need to hop on gear at some point or another.
Tall guys are also another group that will never get big unless they use gear because they have so much body mass.

 

[GoldKiller]

I disagree with it not being possible. When i was 8kg heavier i couldn't lift what i lfited now and went to the gym a lot.