Muscle mass gain with Foundation?

Pleasehelpmeguys said:

Can one use gymnastic exercises to build muscles(I don't mean as effective as muscle building program with weights, but can bodyweight exercises still make me build muscles just at a slower rate?)

Thank you guys

Yes, definitely

Pleasehelpmeguys said:

Can one use gymnastic exercises to build muscles(I don't mean as effective as muscle building program with weights, but can bodyweight exercises still make me build muscles just at a slower rate?)

Thank you guys

Well, I suppose it's possible. Either that, or those olympians have been bodybuilding in secret, on the side somewhere.

hype said:

Hi guys,

So I know that when you want to grow, you must eat more calories than you burn etc.. But another very important factor is the hypertrophy.

I'm very skinny (167cm, 110lbs), and I know that the f-series is a pure strength based program and was not designed for targeting hypertrophy..

Thus, I'd like to know if I will still build a considerable amount of mass that will make me look more like a man with Foundation?

If I eat enough, will foundation bring me enough hypertrophy to grow?

Everyone I know keeps telling me that I should lift heavy weights to grow, but I love Bodyweight workouts so much more, it has become a passion for me and I don't want to give it up ... On the other hand, I don't want to be that little skinny, weak guy for the rest of my life...

I dont know why no one have mentioned it yet but - when it comes too looks food is 90% if you ask  pro bodybuilders. Dont worry about the traning 5x15rep is a good start that will build muscles. Just have a good diet take a protein shake /eat after your workout so the muscles can recover faster and sleep enough 8~hours.

And if you ask a pro gymnast you'll hear that training is 90%. Not saying you're wrong, but there are many ways. Obviously I'm not going to be training as much as a pro gymnast, but neither am I interested in getting tedious about my eating habits like a pro bodybuilder. I opt for the middle path.

trw said:

And if you ask a pro gymnast you'll hear that training is 90%. Not saying you're wrong, but there are many ways. Obviously I'm not going to be training as much as a pro gymnast, but neither am I interested in getting tedious about my eating habits like a pro bodybuilder. I opt for the middle path.

Best results require both. Not sure why there needs to be a compromise. I'm not saying you should be tedious in you dieting but there is no reason not to optimize both for a given goal if you are able to.

Jure Rakuljic said:

pro bodybuilders

trw said:

pro gymnast

There's an inherent problem here, as this includes a massive selection bias based on the sample groups. Each are well adapted to their sport in question. And getting advice from either is probably of only limited use for a large group of people.

Of course, of course, you misunderstand me. I think we're all in agreement here. I came on a bit strong. What I mean by the "middle path" is not specializing in either category but taking diet and exercise equally into consideration. I'm not tossing out arbitrary percentages and pro gymnasts as an example to follow, I'm saying exactly the opposite. There are elites in either practice. We non-specialists and non-professionals should incorporate what works from both for a comprehensive personal methodology. Hence the middle path. A bit esoteric I guess but nothing revolutionary.

Daniel Burnham said:

Best results require both. Not sure why there needs to be a compromise. I'm not saying you should be tedious in you dieting but there is no reason not to optimize both for a given goal if you are able to.

This 

trw said:

Of course, of course, you misunderstand me. I think we're all in agreement here. I came on a bit strong. What I mean by the "middle path" is not specializing in either category but taking diet and exercise equally into consideration. I'm not tossing out arbitrary percentages and pro gymnasts as an example to follow, I'm saying exactly the opposite. There are elites in either practice. We non-specialists and non-professionals should incorporate what works from both for a comprehensive personal methodology. Hence the middle path. A bit esoteric I guess but nothing revolutionary.

No problem, you didn't come across harshly, I hope I didn't either.

It's a bit of annoyance that I carry with me. I think people obsess a bit over diet a bit too much, as if it's some magic bullet. I think often people also obsess about being like people they're not. To me, guys worrying about diet and supplements to build huge muscles is exactly like girls obsession over fashion magazines and models and trying to be way too thin. And for both, there are huge industries both driving and taking advantage of those insecurities.

What most elites have in common is a crazy number of hours spent behind their talent, which I think is what really needs to be focused on.

Some people are going to join a sport and get amazingly good in a few years, not everyone can be so lucky. But the at the end of the day, if it takes two years or twenty, it's still going to take hard work. I wish more people would just train hard, train smart, eat healthy and see what comes without obsessing about looking like a fitness model.

Can one achive hypertrophy while doing sets of 15-20 pull ups, 20-25 dips and 30ish push ups?
Or should I try incoporating more advanced moves and weighted bodyweight moves(pull ups, push ups...)?
If I do set of my max on pull ups (let's say 20) how much should I rest before preforming another set of max pull ups?

For the best sarcoplasmic hypertrophy gains (the one that give you more size) you should stay in the 8-12 (sometimes even 15) rep range and do 3-5 sets. With that being said, there is still a benefit in incorporating some lower reps movements (around 5 reps) to gain strength and stimulate myofibrillar hypertrophy. At the end of the day it all depends on your goals and what you want to achieve the most