1

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Gaining mass, strength, weight?

Answered on August 19, 2014
Created September 14, 2011 at 12:49 AM

I am an avid crossfitter 22 y/o, 6 foot 4 inches and 200 lbs. I recently started using cronometer to moniter my food intake and just to maintain bodyweight it reccomends 2700 kcals a day and 600 more if i work out. But thats just to maintain body weight. My ratio is set at 20 20 60 for protein carbs and fat.

The question i have is, is gaining weight equivilent to gaining mass. And is mass equivilent to strength. I plan on supplementing my wods with some power lifting to build strength.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on November 10, 2011
at 04:59 AM

You must TRIGGER your body to gain muscle IN THE GYM, then, IF its able to and allowed (diet+recuperation) it will adapt and grow. The most simple way to do this is pick four exercises. Squat, Pullup, Bench and Press. Do one set to failure, at least 10 reps then go up in weight next time (72hrs aprox later). Simple to gain 10lbs in under 60 days doing this. Google Search ARTHUR JONES

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on October 23, 2011
at 08:39 PM

If you eat enough carbs you won't lose muscle mass.

396679d1e1357eb7e9397ca34c8773ea

(454)

on September 15, 2011
at 08:29 AM

Thanks for the insight mike. I definetley make it a point to rest and take time off to recover. I dont plan on adding too much strength training just some heavier lifts 3 days a week prior to metcons which are generally 10-20 mins long. Ive never had much natural strength and am looking for a power increase to match my endurance increase. It doesnt matter if i can go fast for a.long time if i hit muscle failure before a.wods done if you catch my drift. Pullups and pushups are killing me i can barely do any pullups and pushups are weak to say the least

6b365c14c646462210f3ef6b6fecace1

(1784)

on September 14, 2011
at 05:20 PM

well said mike :-)

667f6c030b0245d71d8ef50c72b097dc

(15976)

on September 14, 2011
at 01:20 AM

Mass means just that, mass. That mass could be made up of body fat or muscle. Usually of course when one goes for a so called mass gain they'll get a bit of both.

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4 Answers

best answer

6
Cd2ff8c68dd1f1d539ad7f0ee94b0421

on September 14, 2011
at 03:02 AM

I'm not a Crossfit guy, but I understand those workouts are fairly brutal. It will likely tax your recovery ability to then add more workouts on top of the WODs. On the one hand, you're 22 and can probably get away with almost anything. On the other hand, if you really want to gain muscle, I think you'd be better served with a "Starting Strength" style routine, plus lots of food and recovery time. Go back to Crossfit when you are the size you want to be.

One thing I've learned in my 52 years is that you don't get stronger/faster/better in your workouts, you get stronger/faster/better between them.

396679d1e1357eb7e9397ca34c8773ea

(454)

on September 15, 2011
at 08:29 AM

Thanks for the insight mike. I definetley make it a point to rest and take time off to recover. I dont plan on adding too much strength training just some heavier lifts 3 days a week prior to metcons which are generally 10-20 mins long. Ive never had much natural strength and am looking for a power increase to match my endurance increase. It doesnt matter if i can go fast for a.long time if i hit muscle failure before a.wods done if you catch my drift. Pullups and pushups are killing me i can barely do any pullups and pushups are weak to say the least

6b365c14c646462210f3ef6b6fecace1

(1784)

on September 14, 2011
at 05:20 PM

well said mike :-)

2
Medium avatar

on September 14, 2011
at 05:10 PM

Amen, Mike. It has taken me quite some time to get the same insight. Funny, how the phrase "power naps" (get rested fast! Back on your feet in no time) reflects our culture's normalization of manic. I have friends who run 4-6 ultra marathons per year. Overweight, carb-bloated, no doubt chronic inflammation - and not seeming to have much fun. I say this as a former distance runner. Loved it in my 20s; no regrets. At 57 I spend much less time with workouts of all kinds, and am decidedly more fit than ever. Sleep? Get as much as I can, love it...

0
Ba20b502cf02b5513ea8c4bb2740d8cb

on October 23, 2011
at 08:33 PM

From my experience doing crazy metabolic conditioning or the WODs will make you super fit at first but in the end you will loose muscle mass and a little overall strength as well.

If you're looking to get jacked, and gain crazy muscle mass lift heavy and lift often. Squat, deadlift and Olylifts have helped me significantly. I try to limit my "conditioning" to sprints on Sundays, other than that I pretty much stick to progressive weight training.

The Crossfit WODs thing does decrease my overall muscle mass and strength to a certain degreee. Basically if you want to get big, anything that increases your heartrate will cut your muscle and strength to a certain degree i.e., Nigeran marathon runner vs Jamaican sprinter.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on October 23, 2011
at 08:39 PM

If you eat enough carbs you won't lose muscle mass.

-1
77877f762c40637911396daa19b53094

(78467)

on October 19, 2012
at 02:20 AM

Generally musle size is associated with higher reps while muscle density and strength is tied to lower reps more info here

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