How to Track Progress when Lean BulkingI ;rogress bulking progress video and article to help you avoid making the mistakes I did when lean bulking. First of bulking progress when you want to build a lot of muscle, you need to gain weight. Yes, bulking progress can gain muscle without gaining weight. There is a limit to how much muscle your body can create in a given time. And that depends mainly on how close you are to your genetic potential.
How to Track Progress when Lean Bulking – Think Eat Lift
I want this video and article to help you avoid making the mistakes I did when lean bulking. First of all when you want to build a lot of muscle, you need to gain weight. Yes, you can gain muscle without gaining weight. There is a limit to how much muscle your body can create in a given time. And that depends mainly on how close you are to your genetic potential. A complete beginner may be able to gain 20lbs 9kg or muscle in his first year whereas someone training for 4 years may only be able to gain 4 pounds 2kg a year.
Ok, what do you do with this information? It shows you how much weight you need to gain each month. In your first year of training — gain lbs per month In your second year of training — gain lbs per month In your third year of training — gain At that time you can only gain 3 lbs 1.
So even if you gain very slowly like lbs per month that is still going to be mostly fat gain. Your daily morning weigh-in can fluctuate a lot depending on how much food you ate the day before and your hydration status. What I do is I weight myself everyday and do a weekly average. And that average is the figure I track my progress with. The weekly average is only for weight. Ideally, for each pound you gain you should be able to add 3 pounds to your bench, 2lbs to your weighted chin up, lbs to your standing press and lbs on your squat or deadlift.
This would be the ideal. Your waist measurement is the most important because it usually correlates with your body fat percentage. You want your waist to stay the same or go up very slowly. You should measure your waist at the navel without a relaxed posture not flexing or sucking in. Your goal when lean bulking is to not allow your waist to go up by more than 1cm 0. Then you measure your chest. Measuring your chest also tracks the growth of your lats because the tape measure goes around your whole upper body.
What you want is your waist measurement to stay pretty much the same and your other measurements to go up as much as possible. Do you have any questions? Leave a comment below and let me know. I read and answer everything! Greg designed it to help you build proportionate mass and incredible strength while staying lean. Click here to see a few more success stories with it.
Uite articolul asta o sa te ajute. Hi, I seem to habe problems to get comparable measurements, especially at the waist and chest. It feels, as if I do not use the exact amount of force each time, if this is at all possible. I wondered, if inhale maximally befire each chest measurement would make it more comparable. Same goes for waist. Maybe just fleximg the abs maximally would make it more comparable, too. What do you think? Here are two tables that show the maximum rate of muscle gain achievable at any training status: How to track your weight accurately Your daily morning weigh-in can fluctuate a lot depending on how much food you ate the day before and your hydration status.
Why does your weight fluctuate? There are a million reasons but the 2 most important ones are: How much quantity of food you consumed to get your macros. For example g of carbs from potatoes is g of food. That difference will show on the scale. How much water you hold in your body fluctuates a lot from day to day. If for example you slept in one day you may find your weight is slightly lower than usual.
That may be because you went a longer period of time without drinking water and you lost a lot of water weight through the moisture we exhale and sweat. Fun fact of the day. Body part measurements There are 4 points you need to measure: Your waist, your chest, your shoulders and your arms.
Then you measure your shoulders at the widest point. And finally your flexed arms at the widest point. Chrstian Guzman foloseste Intermitten Fasting: Radu Antoniu on October 5, at Alex on October 7, at 6: Radu Antoniu on October 13, at 8: Da, poti imparti mancarea cum vrei pe parcursul zilei.
Important e cat mananci in total. Klaus on January 9, at 2: Radu Antoniu on January 17, at 7: Hmm I guess that could work too. Ameen on January 28, at 4: Radu Antoniu on January 28, at 9: