I ran Starting Strength 3x5 on a cut for a few months and got leaner, stronger, but barely grew any muscle (which was expected). My goal is now to get as jacked as possible ideally before summer, and I don’t care too much about improving numbers on the big 3 lifts as long as I look good. There are a lot of powerlifting and powerbuilding programs out there, but not too many focusing solely on bodybuilding. Does anyone have suggestions for programs to look into or least have a template that I can use to create my own?
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- New / Eng｟ｄｈｙａｎａ｠moreEat clean on a bulk cycle. Your body’s anabolic processes bias toward fat gain as opposed to muscle. If you are eating 200 g of lean protein you will gain muscle mass. Carbs are also important. Aim for 4000 calories a day.
- it’s too late to get jacked for summer. you have just completed a cut. maintain that throughout summer. to get jacked you need to gain muscle which won’t happen unless you also gain some fat. say you put on 10-15 pounds over next 12 weeks by clean eating. that would give you 2-3lbs of muscle . then maintain gained weight for min of 8 weeks. then start another 12 week cut. that would be beginning of winter.
- Almost any program will work if you eat enough. I’d focus on upping protein/fat or protein/carbs. Muscle grows from progressive overload, time under tension, metabolic stress. So either continue adding weight (vary volume/intensity), and/or reduce time between sets, and/or include things like supersets/dropsets/negatives.
- What's your current body weight, height, and body fat % if you know it?
Numbers on squat, bench, and deadlift are helpful to know even if you don't care about focusing on them
- VMware roger2018Beachbody’s Beast is a popular program for building muscles and looking good which is your priority
- Booz Allen Hamilton MqKG86I personally do the Convict Conditioning method by Paul Wade. It's a series of progressive bodyweight exercises, and it can even be performed in a cubicle office. Pretty handy during a rough deployment.
The Starting Strength method is fantastic from what I've heard, and Mark Ripptoe definitely knows his stuff. I just don't do it myself primarily because of joint injuries that I don't want to strain with the weights.