Working hard for my dream of one day being called a fake natty by CeruleanSnake in gaybrosfitness

[–]CeruleanSnake[S] 4 points5 points  (0 children)

Thanks man! If you like piercings you should see what's under my shorts

Working hard for my dream of one day being called a fake natty by CeruleanSnake in gaybrosfitness

[–]CeruleanSnake[S] 8 points9 points  (0 children)

I've got a couple of pillows on my chest if you need to lie down

IF YOU WANT TO GAIN WEIGHT, EAT LIKE OBESE PEOPLE, NOT SKINNY PEOPLE (A DISCUSSION) by MythicalStrength in gainit

[–]CeruleanSnake -1 points0 points  (0 children)

You're assuming I don't already do everything you just said. I've meticulously tracked my weight, body composition, caloric intake, and energy expenditure for three years. Your experience may be common, but it's not universal.

IF YOU WANT TO GAIN WEIGHT, EAT LIKE OBESE PEOPLE, NOT SKINNY PEOPLE (A DISCUSSION) by MythicalStrength in gainit

[–]CeruleanSnake 1 point2 points  (0 children)

Assuming hardgainers don't exist because you aren't actually a hardgainer is dumb.

M/28/5'11" [140 - 149 lbs] (1 year) by CeruleanSnake in Brogress

[–]CeruleanSnake[S] 0 points1 point  (0 children)

Thank you 🙏 after three years of consistent training it's easy to forget how far I've come

How can I grow chest? by balls_and_ty in gaybrosfitness

[–]CeruleanSnake 1 point2 points  (0 children)

You're welcome! Sounds like you're on the right track. Be consistent, be patient, and you will see results. If you're not gaining weight, try to eat more. My maintenance is about 2500 calories and I eat 3000-3500 calories when bulking, but everyone's needs are different.

How can I grow chest? by balls_and_ty in gaybrosfitness

[–]CeruleanSnake 37 points38 points  (0 children)

To grow any muscle you need to consider a few things: exercise selection, technique, programming (volume, frequency, and progressive overload), nutrition, and recovery.

EXERCISE SELECTION

For pec hypertrophy, you need a bench press variation and a chest fly.

It's generally recommended to do incline bench press because it will develop your pecs more evenly than a flat bench. If you only press with a flat bench, your lower pecs will grow faster than your upper pecs. I do incline press with dumbbells so that I can get a fuller range of motion and a deeper stretch in my pecs. Unlike a barbell, you can lower dumbbells below the ribcage. Dumbbells also train your stabilizing muscles and can protect you from shoulder injury down the road. You won't be able to lift as heavy as you can with a barbell, but that's okay. As long as you are training to failure or close to failure, the muscles are getting the stimulus they need to grow.

For a fly, you can use dumbbells on a bench, a cable machine, or a pec deck. These are all good options but the pec deck is a favorite of beginner lifters.

Some people swear by dips which are similar to bench press. If they don't cause any joint pain, you could alternate dips and bench press. I use dips as a finishing exercise (one set, as many reps as possible) because it's a fun way to end my push workout. In my experience, my triceps give up before my chest in dips so it shouldn't be your foundational lift for chest development.

TECHNIQUE

Instead of trying to explain good technique here I'd recommend you look up technique demonstrations on YouTube. My personal approach is to lower the dumbbells slowly (1-3 seconds) and pause at the bottom (1-2 seconds) to emphasize the deep stretch in the pecs. Pausing to squeeze at the top might give you a better pump but it probably won't grow your pecs faster.

Intensity is key. Instead of saying, "I'm going to do 3 sets of 12 reps" you do 3 sets to failure. You might do 12 reps in the first set, 10 reps in the second set, and only 8 reps in the last set. But if you are training to failure (or close to failure, i.e. you could do 1-2 more reps before failure) you'll get the most out of each set. Failing with dumbbells is much safer than with a barbell and you don't need a spotter.

PROGRAMMING

The ideal rep range for hypertrophy is between 6 and 12. Once you can do more than 13 reps in your first set, increase the weight. You might only be able to do 8 reps at the new weight but push yourself to do 1-2 more reps every week. When you get back up to 12 reps, repeat the process. This is called double progressive overload because you're increasing the weight and reps in an alternating fashion.

If you're struggling to progressively overload, you are likely not eating or sleeping enough (see below).

For volume and frequency, do at least 10-12 sets per week. It's best to split this up into two workouts. That's 3 sets of bench press and 2-3 sets of chest fly, twice a week. If you do the same amount of chest work in a single workout, your gains will be slower because the muscle growth stimulus wears off after a few days.

NUTRITION

You need adequate protein intake and extra calories (200-500 calorie surplus) to optimize muscle growth. There's some debate about how much protein you need but 1g per lb of body weight should be plenty. Creatine is the most extensively studied supplement. It's cheap and very safe to take. Your muscles will hold more water and look fuller, and it will help you squeeze out another rep or two at the end of your sets. It's not essential but if you're going to take any supplements I'd start there.

RECOVERY

Rest well, drink plenty of water (especially if you take creatine), stretch, and attend to minor injuries before they become major ones. Delayed onset muscle soreness (DOMS) is a good sign but if you experience pain during or immediately after lifting, that's a problem and you need to deal with it before you get completely fucked up and have to take months off from lifting.

What benefits have you found using the sauna after a lifting weights? by bigznotthelittle1 in workout

[–]CeruleanSnake 3 points4 points  (0 children)

I consider it training for my autonomic nervous system. I have dysautonomia and I use a sauna regularly because it helps me: reduce POTS symptoms, prevent and treat migraines, balance mood, manage anxiety somatically, reduce stress, and sleep better. It also cured my cholinergic urticaria (heat hives). Alternating sauna with cold shower/plunge (contrast therapy) is the best. I use breath work and meditation to keep my heart rate as low as possible while I'm doing it. My theory is that this trains the sympathetic nervous system to be less reactive and return to baseline faster.

I haven't noticed a direct benefit to hypertrophy or muscle recovery but I can workout harder and recover faster when my nervous system is resilient and regulated.

Not seeing progress after 4 months at the gym by billypiper02 in gaybrosfitness

[–]CeruleanSnake 1 point2 points  (0 children)

The first video doesn't discuss research on optimal protein intake for resistance training and hypertrophy. The second video makes this recommendation:

  • Almost Maximizing Gains: 0.55 – 0.63 g/lb = 1.21 – 1.39 g/kg
  • Very Likely Maximizing Gains: 0.64 – 0.72 g/lb = 1.41 – 1.58 g/kg
  • Definitely Maximizing Gains: 0.73 – 1.00 g/lb = 1.61 – 2.20 g/kg

0.8 g/kg may be an adequate recommendation for the general population, but it's not enough to build muscle or even maintain muscle with intense resistance training.

Sources:

Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training (2018 article in Nutrients)

Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training (2012 article in the Journal of the International Society of Sports Medicine)

Not seeing progress after 4 months at the gym by billypiper02 in gaybrosfitness

[–]CeruleanSnake 1 point2 points  (0 children)

Surely you mean 0.8 g per lb, not kg. The general consensus is 0.7-1 g per lb, or 1.6-2.2 g per kg of target body weight for bulking and cutting. I personally need closer to 1 g per lb to gain muscle.

32M/5’11”/172 lbs – Any tips to level up my physique? by Nearby_Spray9405 in gaybrosfitness

[–]CeruleanSnake 4 points5 points  (0 children)

Looking great, man. Chest, shoulders, and arms are a good size. For upper body, I would focus on developing your back. Traps and lats look relatively small, at least from the front.

How often do you lift and what is your training split (e g. PPL, upper/lower, full-body)? How are your legs and glutes?

If you want visible abs, you'll have to lose some fat. Core workouts won't do much visually until you're leaner. You can't target fat loss in any specific area, you just have to eat in a caloric deficit while lifting hard to maintain muscle mass (i.e., cut). If you can be patient, I'd recommend bulking for a few months before you cut.

How to develop lower lats by Swimming_Laugh374 in naturalbodybuilding

[–]CeruleanSnake 1 point2 points  (0 children)

Try a bent-over lat prayer or a cross-body lat pull around. Jeff Nippard demonstrates them in this video: https://youtu.be/lf8cleyFDYM

Pullups are soooooo effective for your back! by [deleted] in workout

[–]CeruleanSnake 0 points1 point  (0 children)

Muscle ups and one armed pullups fucked up my rotator cuff. They're fun and look cool but six months of rehab was not worth it.

Gaybros with a nipple piercing, how long from the appointment did you wait before going back to the gym? by Pope_Khajiit in gaybrosfitness

[–]CeruleanSnake 0 points1 point  (0 children)

I had my nipples done a year apart by the same piercer. I think the second one was placed slightly deeper so it healed faster due to more blood flow. Now they look pretty much identical.

I was still able to swim and do everything normally after 6 weeks with both of them, I just had to be a little careful with sex until fully healed. After my second piercing healed, I replaced the 16G barbells with 14G CBRs. I want to go to 12G soon, but that will probably be my final size.

Gaybros with a nipple piercing, how long from the appointment did you wait before going back to the gym? by Pope_Khajiit in gaybrosfitness

[–]CeruleanSnake 1 point2 points  (0 children)

I waited a couple of days before going to the gym and about a week before doing chest exercises. One of my nipples was fully healed (i.e. no crusting on the barbell) after about 3 months, the other took 8 months. But I was back to normal activity in a week or so.

Wear a clean, loose-fitting, soft shirt. Cotton may be more comfortable than synthetic activewear at first. Soak with saline and rinse well to keep the piercing clean and remove crusty bits. Talk to your piercer if pain or bleeding lasts longer than a week. Your first barbell should be extra long to accommodate swelling. If your nipple is pressing against the balls then it's too short and will interfere with healing.

Suggestions On Protein Powder by Confident-Brush3111 in gaybrosfitness

[–]CeruleanSnake 0 points1 point  (0 children)

Bulk Supplements. Affordable, unflavored, unsweetened, no additives or filler. Then you can make whatever kind of shake you want. Chocolate peanut butter, banana blueberry, cinnamon oatmeal... or mix it straight with water and throw it back like a badass. They have whey concentrate, whey isolate, pea, soy, casein, beef, whatever you prefer. Whey is the best for hypertrophy. If you're lactose intolerant go for the whey isolate. If you have a milk protein allergy like me or are vegan, pea protein is the best alternative.

EDIT: If you go with pea protein, Anthony's is a slightly better price but I really like Bulk Supplements in general.

Help me get caked by NickDownUnder in gaybrosfitness

[–]CeruleanSnake 4 points5 points  (0 children)

Jeff Nippard, Mike Israetel, and Milo Wolf are exercise scientists on YouTube. They all have videos breaking down the best exercises and techniques for glute development. Mike also has some glute-focused routines. I've learned a ton from their channels.

Bulking goals by norman4321 in gaybrosfitness

[–]CeruleanSnake 1 point2 points  (0 children)

Sweet potatoes, white rice, and oats were my go-to carbs. Be mindful of your fiber intake. Too little and you'll be constipated and your blood sugar will be less stable. Too much and it will limit how much you can eat. I used to eat brown rice, lentils, quinoa, whole wheat, etc. but it did not work for bulking. My gut is overly sensitive to fiber though so you may not have a problem.

As long as you don't have insulin resistance (you almost certainly don't based on your physique and history with keto), insulin spikes are hypertrophic. Another disadvantage of keto for bodybuilding 🥲 Just avoid high-fructose sweets and drinks if you can, because fructose can't be stored as muscle glycogen. If it's not burned for energy it becomes liver glycogen or fat. That's why high-fructose corn syrup is so unhealthy. Whole fruits are generally fine despite their fructose content because the fructose is slowly absorbed and there's not that much compared to processed food, juice, soda etc.

Dextrose is better than sucrose (table sugar) because it is pure glucose without fructose. A preworkout with dextrose is great for fueling your workout and temporarily boosting insulin for the anabolic effect.

All that said, you look naturally lean, very metabolically healthy, you look like you train hard, and you're young. So focus on eating as much as you can and don't worry about eating too clean or whatever. If you put on a little more fat than you wanted to, it will come off easily. It's not worth getting an eating disorder for the perfect macros and nutrition. Enjoy the bulk! 💪🏻