Train like a gymnast, eat like a bodybuilder

Hey @ all

I'm considering a complete switch to Gymnastic Strength Training™ (working out 4 days, ssc), but still do one time per week a weightlifting/BWE mass routine and to eat 7 days healthy but with a little calorie plus(carbs only on workout days, focus on protein and veggies/fruits). What would the results be? Gaining weight in form of fat? Or gaining strength and muscle in equal amounts?

Any suggestions?

Workout would be like

Mo. Weights/BWE mass training

Tue. Rest

Wednesday Gym.

Thu Gym

Fri Gym

Sat Gym

I suggest you try out straight arm work on rights(only after building enough bent arm strenght and going trough all the progressions!).Doing an Iron Cross will make your chest,back,biceps and forearm muscles huge and give you enormous strenght.And by the way,you don't need to take more calories than you burn to make muscle,if you eat yoo much protein,it becomes fat.

if you want maximal hypertrophy you need to take in more calories than you burn and put on a small bulk

Hivoyer said:

And by the way,you don't need to take more calories than you burn to make muscle,if you eat yoo much protein,it becomes fat.

That is not completely right.

Hivoyer said:

Doing an Iron Cross will make your chest,back,biceps and forearm muscles huge and give you enormous strenght

Sure they will assist you on the muscle mass side, but to reach these kind of exercise you gotta work really hard and long. My thoughts here are to progress slowly, but steady. I'm thinking in 3 year cycles, but I think the building of muscle mass, should come a little faster...that's why I'm thinking of trying the routine I posted

carnegie said:

Hivoyer said:

And by the way,you don't need to take more calories than you burn to make muscle,if you eat yoo much protein,it becomes fat.

That is not completely right.

That is absolutly incorect.

Caloric suficit makes body fat and not protein, carbs or fat. And it's possible to get lean muscle mass, through very good diet, like suficit on training days, and caloric deficit on non-training days or something simmilar.

As I understand it, the body is typically either in a catabolic state (making use of nutritional stores) or an anabolic state (building stores). These stores, or depots, include energy (stored as fat and glycogen) and protein (stored as muscle). When in caloric deficit, the body tends to be catabolic and muscle mass gain is atypical. When in caloric surplus, the body will store excess nutrients.

In both cases, the question is where will the body go for what it needs? It can use fat, glycogen, and muscle for energy. The extent to which each is used is sometimes called partitioning. A person laying in bed, no exercise, insufficient calories, has a good chance of metabolising a fair amount of muscle for energy. A person exercising in caloric deficit tends to preserve muscle more and use fat and glycogen. In the other direction, when in caloric surplus, the extra calories will be stored as fat if you are inactive. If you are exercising in an appropriate way, then muscle growth can occur but, even then, some of the calories will go to fat and, if calories are quite high, a great deal will go to fat.

So, caloric deficit/surplus determines whether you are dipping into your nutritional depots or increasing them. Exercise is like a rudder that steers how much comes/goes to fat vs. muscle.

That's my understanding. Hope it helps.

-Ed

You could've just said:

Training = muscle/fat partitioning

Nutrition/diet = weight gain/loss

So... correct training (strength/hypertrophy) will help you put on muscle... but you'll only gain the muscle with the correct (caloric surplus) diet.

Although the one exception is that training does have a partitioning effect to decrease bodyfat and increase muscle albeit LOGARITHMICALLY.... aka decreasing gains as your BF% drops.

As a strsight Layman's answer I tend to eat fairly well and drink decent quality protein drinks post training and before bed as habit from bodybuilding days. I put on about 6 pounds in a couple of months (224-230pounds) and Im already a fairly big guy at 6''5'. My gains seemed to slow down of late but I've only just realised recently you're only meant to hold for 50% of your max hold time. I was doing static holds to failure on nearly all excercises for a good month and probably just went into overtraining. Bad habits from bodybuilding. Just having a week off to recover then starting fresh again. Hope this helps