The_Titleists’ Get Big Guide

GayLubeOil · 2015-12-29T21:58:37+00:00

If you are seriously considering doing a 5x5 two year bulk I highly recommend buying a Rice Cooker. A George Foreman Grill and a Theracane.

You're going to need myofascial release especially of the trap and especially after deadlift. Also your erector muscles and Hip Flexors are going to need deep tissue work. So definitely buy a theracane.

Then again there is an 85% attrition rate for gym noobies. Most of the skinny fats are going to read this ask a lot of questions and go back to marinading in their own semen.

bigcitytruth · 2015-12-29T21:31:23+00:00

Remember to add pullups and dips as supplements to Starting Strength or Stronglifts. You'll thank me later.

SW9876 · 2015-12-29T21:17:09+00:00

The research for boron supplementation seems pretty lackluster. Is it really worth taking?

stripseek_teedawt · 2015-12-29T20:16:25+00:00

To address the steroid point further, this isn't something you'd want to just jump into - undoubtedly, you will see fast, large gains, but unless you know what you're getting yourself into, it's better to avoid if you're new to lifting. If someone feels a Steroid post for beginners would be helpful (or allowed), let me know.

[deleted] · 2015-12-29T21:56:58+00:00

Pics? I'm sure you're big but people have different physique goals and it'd be great to see what your physique is like based on your training.

Block out your face and post? Or PM

throwaway-aa2 · 2015-12-29T21:51:29+00:00

A lot of people are going to disagree with this, but you're 100% right.

I found this subreddit last year. In a years time of smart bulking and training, even with injuries and plenty of time off, I reached a 4 plate squat, almost a 5 plate deadlift (from practically nothing, no steroids either) and my body has grown exponentially.

The problem most people are going to have with this are a couple of things:

It's hard to bulk / eat / cook. Expensive, time consuming.
Bulking isn't a short term fix... you're body will not be in optimal form in the short term.
Even with the above considerations, if you bulk but you are not pushing your body correctly with correct programming and correct intensity, you won't get maximum results. There's no way for me to explain to you how to quantify this other than: at multiple times you should think you can't get the weight up, or the fear of failing a squat should be similar to dying. Maybe some other people who have really made heavy jumps can speak on this, but it shouldn't feel easy and you should be tired and almost numb some hard days after you workout because you've stressed your CNS.

I bulked for 12-14 months. I actually with all my heart want to continue but I need to take off for 3 months because I want to learn how to fight (and for those first 3 months I'll need all my energy for it and to maximize learning technique) but really every single fucking person reading this post should be taking it to heart. I've said it before and I'll say it again: 185/195lbs with 10% bodyfat is much, MUCH more impressive than 155lbs with 10% bodyfat. Your goal should be to pack on muscle, PERIOD. The only way you're going to do this is heavy compound lifts and bulking. It will take time! You must stay resilient! This isn't a get big quick scheme! But if you want to really fulfill your potential, this BAR NONE is the best way to go about it. You don't get as big as I've gotten without doing what I've done (unless you take steroids which is another conversation altogether). If you want to make quick results, then sure ignore this. But to reach your potential, you have to work hard and take your knocks in the meantime. Take those knocks, accept your body fat for now (even WITH the bodyfat I look better than when I was ripped and skinny... ). You'll appreciate it later.

As an aside: form is going to be important. Make sure to get on a good program and learn great technique. I highly recommend starting strength, it's what I used to get my results (2nd paragraph shows my results). If you can afford to, definitely get a coach... it's very important that you get a good one though. Not all trainers are created equally.

cuntbh · 2015-12-29T23:34:15+00:00

I guarantee you, if your food needs more than salt, pepper and oil to taste good then it shouldn’t be in your diet.

Bullshit. Cooking is a skill, and good cooking includes using herbs and spices. Coriander, cumin, basil, oregano. These things turn the most boring meal into something enjoyable, something to look forward to, something which doesn't make you want to choke to death as you force it down every fucking day.

Most people can't cook for shit, which is why you need to improve yourself and learn the skill. It's not hard, and if you have a girl over for home cooked food, she's in your frame, and you get to show how you're a master of many trades.

Liberdade7890 · 2015-12-29T21:50:30+00:00

Instead of one continuous bulk 18 months, why not do 2 bulk, 2 cut cycles? When your body gets beyond a certain bodyfat, you produce much more estrogen hindering gains. Even when bulking, I wouldn't want to get really really fat. Plus, when you are at lower bodyfat, the body naturally produces more muscle.

Dethklokk · 2015-12-29T20:53:30+00:00

To the ones that need to cut first due to being fat, may I recommend Keto or a close to keto diet. However, because you are lifting unlike most people in the keto sub, do a 65/30/5 of protein/fat/carbs. You will feel like shit for the first week but afterwards you will feel great. Do 5x5 especially if you are a beginner but as OP mentioned, it can still be used by intermediates. I went from 311lbs to 241lbs in 8 months while going from completely sedentary no muscle to 1k club. Don't listen to all the naysayers about how you need carbs for gains, to live, blah blah blah. It will be harder for sure but your main goal is to cut if you start off fat. I messed up my hip after doing 375x5 squats but I'm back on the wagon. I understand everybody is different but that's what has worked for me thus far.

drallcom3 · 2015-12-29T22:44:03+00:00

The program's you recommended are not at all ideal for "getting huge." You posted a bunch of strength programs, and actual muscle building program would be much more effective. Try PHAT, PHUL, Arnold's Blueprint, PPL, Etc.

The__Tren__Train · 2015-12-29T23:14:35+00:00

I'm going to go out on a limb and say you have a very average physique and are probably over 15% BF.

Only on reddit do you get people parroting SS and other powerlifting style programs as the key to getting huge. SS is a good introduction to barbell exercises but that is it. 5/3/1 and 5x5 are good POWERLIFTING programs.

There is a reason EVERY person with a good physique follows a 'bro-split' as you guys like to call it - because it works. Get on a decent bodypart split with a good amount of volume and you will see the fastest results. Ask any guy in your gym with a decent physique how he trains and he will tell you this.

Also your ideal body is a lot further away than 2 years. You will likely never attain your ideal body due to constantly shifting goalposts. After nearly 10 years of training I am only just getting close to mine

GayLubeOil · 2015-12-29T21:36:31+00:00

Provide us with a picture of yourself so we can know what to expect in 730 days on your program.

NSmaf · 2015-12-30T01:33:39+00:00

I can't agree with your bulking recommendations at all. That'll just produce way more fat on people than they would ever want. Just find a TDEE calculator and eat 3-500 calories above your current maintenance. A skinny person going from 1600 calories a day to 4300 would just get fat, and then lose all their gains in the process of cutting.

Worth reading: http://rippedbody.jp/how-to-bulk/

ironblacksmith · 2015-12-29T20:27:58+00:00

Your ideal body is 2 years away. That’s right, mark this date on your calendar, in exactly 104 weeks you will be a muscle bound sex god. Say it with me, in 730 days I will look as good as I’ve dreamed.

731 days.

Never forget leap years.

poochman · 2015-12-29T21:39:21+00:00

This is not the fastest route I grant you, but you will continue to lift well this way.

If you can lift well during the cut phase why not just start out with the cut? I always thought that you'd be a bit lethargic in workouts during a cut (from the decrease in carbs), but it's ok because of the size gained during the bulk phase.

PaulAJK · 2015-12-29T21:13:54+00:00

I don't think this is particularly good advice for skinny fat guys, And this is why. Newb gains are a thing.

Newb gains can best be defined as muscle gains you can get without eating at a calorie surplus. So for the first 8-15 months of lifting, you can gain muscle without eating big, even while running a deficit. How long they last depends mostly on genetics, and they're really only apparent in the retrospect. In other words eventually you realise you're not gaining any more, and it's time to eat at surplus to get bigger.

So chubby guys can easilly lose fat while at the same time build muscle. I see advice like this all the time on various body building and fitness forums, and it confuses and distracts newbies. The last thing skinny fat guys should be doing is eating at a calorie surplus, not least because cutting is going to give bigger and faster increases in SMV than slowly getting bigger thighs through squatting.

nomorelulu · 2015-12-29T21:31:01+00:00

Then you have to eat 500 calories BEYOND MAINTENANCE OF YOUR TARGET WEIGHT.

This is way too much in my opinion. Eating 500 calories above your current maintenance is more than enough. Your TDEE will increase as you gain mass so you'll have to recalculate every 10 lbs or so.

This will result in gaining 1 lb a week which is already a pretty rapid gain. Gaining any faster than this is pointless for anyone that isn't on drugs.

J_AsapGem · 2015-12-29T21:10:20+00:00

eat 500 calories BEYOND MAINTENANCE OF YOUR TARGET WEIGHT. That would be a minimum of 3500 calories a day to reach 180 lbs, 3900 to reach 200 lbs and 4300 to get to 220 lbs.

How can you get yourself into the habit of eating a lot, it's pretty hard for me

nrokchi · 2015-12-30T01:43:29+00:00

As always, I want to add a bit about ego here. Of all the things that will harm you, your ego is the most likely. Over exertion, continual comparison to others, and cutting corners because you think you've made it far enough will render this journey pointless.

To address this, one must remain focused on short term goals. This starts with remembering you are what you do; believing you are special, unique, more gifted or more fortunate than others will undermine you. This process is unforgiving and will give you what back what you put in. The only person you compare yourself to is yourself of yesterday. Tomorrow is earned.

Ego ruins men. Stay focused. The gains are for you to be healthier and more functional. Do it for you.

[deleted] · 2015-12-30T03:02:55+00:00

2 years away natty? Nigga please. More like 6-7*.

Dude219 · 2015-12-30T05:17:38+00:00

deleted ^{^{^What}} ^{^{^is}} ^{^{^this?}}

SwordfshII · 2015-12-30T02:03:05+00:00

What are your qualifications and pics to support your recommendations?

poochman · 2015-12-29T22:54:47+00:00

Was never a fan of the whole bulking/cutting process. I'm sure there are advantages but the more time you need to cut fat, the more muscle you are going to lose in the process anyway. I've made considerable gains in the last 2 years while simultaneously staying lean by lifting hard and eating smart 12 months a year. Gaining muscle and losing fat is not mutually exclusive.

The macro split that has consistently worked for me is high protein, low fat, carbs based on my activity level. I may play with my carb intake a bit based on how lean I want to get but it's never anything drastic.

NaughtyFred · 2015-12-30T00:23:20+00:00

I see the fitness subreddit is leaking. Hypertrophy (muscle growth) rep range is 8-12 and you're dumping this 5x5 shit here?

I put on 25lb on in 6 months staying below 14%bf while ignoring 90% of what you wrote here.

You and anyone who follows most of what's written here will look like this fat fuck while I'll be looking like this.

I do appreciate the inspiration style of the post though.

CChevdogg · 2015-12-30T00:03:49+00:00

That would be a minimum of 3500 calories a day

Calories per day is based on TDEE which is dependant on body size. A short fat person should not be consuming that many calories. 3500 calorie bulk is for someone about 6' and 180lbs.

[deleted] · 2015-12-30T01:35:58+00:00

Right now i'm doing 5x5 while sticking to a Keto diet (less than 30g of carbs a day). I still have about 10kg of fat tissue to lose, but being on a low carb / high fat / high protein diet helps to maintain and actually build muscle tissue whilst cutting. If have lost 20kg within the last 6 months and even gained some muscle during that time. What many people dont get: if you are trying to lose weight, you MUST eat protein and lift. You have to at least maintain your muscle tissue, otherwise you will not only lose fat, but muscle. And when you lose muscle, your daily caloric needs go down. This is the major cause why so many people lose weight and then gain it back right after they start eating normal again. Their caloric needs dropped because they lost muscle tissue. So what they considered normal is now too much.

Just a tip for everyone trying to lose weight! Cut carbs, go high on protein (at least 60g-80g a day) and eat at 20-30% deficit whilst lifting weights. You won't gain muscle fast, you won't be breaking any records (since you don't have the energy needed due to the cutting of carbs and kcal in general) but you will build up some muscle whilst losing fat.

a_chill_bro · 2015-12-30T02:47:27+00:00

I really like Wendler 5/3/1. It's a consistent no bullshit program to steadily increase strength. I tried it for about six months and dramatically increased strength across the board. Great suggestion.

Once you get past the intermediate level a great program to take you that next level is PHAT: Power Hypertrophy Adaptive Training. You can check out the details here if you are interested:

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

Phenomenal workout with a lot of flexibility you can adapt to focus on specific areas that need more growth over time. It's got the best of both worlds: powerlifting and bodybuilding components. It's like taking Wendler 5/3/1 and adding a chisel to it that you can use to actively shape your body and grow certain areas.

You can even adapt the program to methodically add weight to your power days Wendler-style every month (10 lbs for lower exercises and 5 lbs for upper body). Combined with a disciplined diet like you mention above you can really up your game.

Also, invest a food scale and set up a spreadsheet to track all your macros for the food you like to eat. It will take your diet to a whole new level by providing you a way to measure your food to the gram or ounce.

Also, buy a big fucking lunchbox. Measure and take your meals with you when you go to work or school. It will ensure you are eating consistently throughout the day and you are getting your food in your system.

You will scare yourself in the mirror when you see the results.

Ounumen · 2015-12-30T03:13:10+00:00

I am 36 and a very experienced lifter. Also I was a skinny kid, 145 at 18 and now 230. It took me almost 15 years to put on serious mass. Thats about 5 pounds a year. For some it is easy for guys like me I was going to war with genetics. Now while most of my peers are fat fucking slobs I am still in peak physical condition, you are not only training for the short term but a long term life style.

I cannot recommend 5-3-1 enough. You want to bench press a house? This is the program. Deadlift 500 pounds? Yup that too. I put clean and press into the program and hot damn do I enjoy the looks from the cardio bunnys! When is the last time you watched a guy clean and press significant weight? Exactly. I started 5-3-1 out of boredom and the fact I like to lift heavy ass weights when doing compound lifts. After that initial lift its all accessory work.

xPURE_AcIDx · 2015-12-30T07:20:40+00:00

Heres a big thing to add for the college students

College is not a pitfall. If you have the time shit around on reddit for a few hours you can make it to the gym. Hell you should end up with better grades because working out is the best anti-depressant and stress reliever out there.

IchTuDirWeh · 2015-12-30T09:23:50+00:00

You don't need supplements to get big don't fall for that bullshit. Just eat like the man said and youll be fine. Calculate your macros with an online calculator. And honestly, you don't need starting strength. Shit is boring as fuck. Find what you enjoy. I do both hypertrophy training and strength training in my routine.

MasterUm · 2015-12-29T21:07:02+00:00

if your food needs more than salt, pepper and oil to taste good then it shouldn’t be in your diet

Oh my God, so much this. How many times do I have to tell people. If you need a cup of oyster sauce or ketchup poured over that, this means that you are eating crap and have to trick your body into accepting it. Especially true for Indian and some other Eastern foods.

One thing I'd add to this list of "ok spices" is nutritional yeast. I love it, and it is also healthy. Try it if you haven't.

GrammarOutlaw · 2015-12-29T20:40:10+00:00

Cool guide, except don't take roids. Not worth.

bittr_n_swt · 2015-12-29T20:53:16+00:00

decent post but you really don't need that many supps as a beginner and 3500calories is way too much for most people, they'll put on a lot of fat and little muscle

berryfarmer · 2015-12-29T22:18:23+00:00

Need protein? Eat eggs, chicken, pork, steak, fish, bacon and venison

Personally, I'm more concerned with being healthy. "Getting Big" has negative health consequences, where getting muscularly defined achieves mostly the same goals.

I got big in 2 years like this post says. Then I was struck with autoimmune disease, which I now know was caused by my "get big" diet and am still working on curing. Take care of your body, it's the only one you'll have

SocialJusticeWhiner · 2015-12-29T21:49:04+00:00

I really don't know whether to get to a 6 pack first before I bulk or just bulk from here. I suppose if I cut now it means a shorter cut in the long run.

crimsonpowder · 2015-12-29T22:50:15+00:00

Your advice is accurate. I've been lifting for a long time, off and on gear. For a beginner, this is perfect because the volume is correct, recovery is built into wendler, and a clean bulk will add good tissue. Back when I was a teen, I would've killed a thousand SJWs for a simple 10-page guide that explained everything like you have and debunked bro-science.

verify_account · 2015-12-29T23:11:49+00:00

Step 3) Bulk for 18 months. Remember when I said that your ideal body is 2 years away? Good, you are going to be in a continuous bulk for the first 18 months. Forget about your abs, just worry about getting big and strong, the abs come later.

Sticky this. I'm so tired of people giving shitty advice that you should be a low body fat % ottermode manlet with abs to get girls. You want to get big first, then cut for your abs.

UnlimitedEgo · 2015-12-29T23:13:02+00:00

Debating doing this as a part of a lifestyle change... Could you post a sample of meals you eat? I cook for the family so family meals are great.

[deleted] · 2015-12-29T23:23:42+00:00

Good post!

Do you think there is marginal utility for lifting in terms of SMV or health?

throwaway-aa2 · 2015-12-29T23:56:08+00:00

There are only 3 programs you will ever need, (until you are big and are ready to sculpt 5 years from now).

I would say I'm an intermediate lifter (been on and off for about 3 years). I'm 21 now but I've been dedicated to the gym for the past 6 months. My current workout is a 4 day split:

Shoulders
Legs
Back
Chest / Arms

Within these splits, I do include the compound exercises i.e. Deadlifts, squats, bench press, overhead press etc. but I also use many "sculpting" exercises such as:

Dumbell Curls
Cable Flys
Calf extensions
Shrugs
etc.

I have seen the development of my physique and shape from doing these exercises but I would love to hear if you think I should avoid it and stick with compound movements only. This would make my gym sessions probably last 30 minutes if that which seems odd. But I'm always open to hear knowledge from others. Thanks!

Orig_analUse_rname · 2015-12-30T03:33:04+00:00

Question for OP or anyone with good advice. How many times a week should I take the supplements?

aazav · 2015-12-30T05:20:03+00:00

That would be a minimum of 3500 calories a day to reach 180 lbs, 3900 to reach 200 lbs and 4300 to get to 220 lbs.

Drink heavy cream. 700 calories per pint. That, lifting heavy and lots of rest in between gym sessions worked for me when I was trying to put on weight.

Rougepellet · 2015-12-30T06:37:56+00:00

I probably should have cut first when i started but that seemed like a sure way to make me loose interest in exercise. I went straight to bulking, its bee roughly a year now. I've hit 455lbs max on deadlift and 2 plates on bench (my bench is actually not that strong, need to fix that). I could just keep bulking but at some point I'm gonna have to cut. Bf% is higher than i want, might as well start cutting now

augizzz999 · 2015-12-30T07:29:59+00:00

Use use block periodization, lean bulking for maximum gains.

IASGame · 2015-12-30T08:41:04+00:00

Titleist / GLO, would you care to comment on the importance of weight lifting shoes?

everythingisthrown · 2015-12-30T09:38:31+00:00

There is so much bullshit in this post. Some of the other replies have noted this and it's easily noticeable if you're a smart experienced lifter.

cheeseandchocolate · 2015-12-30T11:53:00+00:00

You will not get big and lean without steroids. If you're natural, pick big and not so lean, or smaller but shredded. Not to say you can't look awesome naturally. But not everyone can do it, especially if they have poor bone structure and muscle insertions. Just being realistic here.

HarmlessHatchet · 2015-12-30T19:27:51+00:00

I am so sad this was deleted. Did anybody save it?

[deleted] · 2015-12-31T07:30:16+00:00

Careful with too many raw eggs.

"Eating excessive amounts of egg whites may also cause biotin deficiency because egg white contains avidin, a substance that binds biotin."

http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/6-signs-of-biotin-deficiency.html

Date_Rate · 2015-12-30T01:40:24+00:00

Hate to shit on your parade but several things need to be addressed:

If you do steroids, it matters shit all what you do. You could literally sit at home and jerk off with alternating arms and get big. But before you encourage people to take roids maybe tell them some of the adverse effects like baldness, risk of shutting down natural test production, acne and early death.
Creatine may or may not cause baldness
Raw eggs are a meme, a health hazard and have less bioavailability than cooked.

Zeparic · 2015-12-29T21:48:34+00:00

If you've been doing ICF 5x5 for 9 months are you considered intermediate? I'm starting 5/3/1 on january. I have a chart and everything.

reginass · 2015-12-29T22:36:43+00:00

I feel truly sorry for people that feel the need to go through these lengths simply to be able to fuck.

[deleted] · 2015-12-29T23:09:09+00:00

-You forgot whey protein

-GNC is shit. never get whey or anything from them. the quality is horrible as is the markup.

-i gained 15 pounds in a month and a half from eating about 6000 calories a day, so i think 2 years is an overestimate

most of this is right on though

FaustoRMD · 2015-12-30T02:01:24+00:00

Following this plan is going to send 95% of skinny-fats to the obese spectrum. You want to get ripped? Feed yourself with ONLY raw milk, smoke organic tobacco, run and lift..and see the magic happens.

Title	The_Titleists’ Get Big Guide
Author	[deleted]
Upvotes	361
Comments	211
Date	December 29, 2015 7:45 PM UTC (10 years ago)
Subreddit	Posted in /r/TheRedPill
Original Link	https://old.reddit.com/r/TheRedPill/comments/3yov4a/the_titleists_get_big_guide/
Archive Link	https://theredarchive.com/r/TheRedPill/the_titleists-get-big-guide.39265 https://theredarchive.com/post/39265

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