NameGoesHere said:

I want to put on 15-20lbs of muscle over the next 90-120 days,

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btw this sounds futuristic.

you can gain about a lb of muscle mass per MONTH if you work out real good and got a good diet
and/or use supplements in order to feed ur body what it needs.

gaining 20 lbs in 120 days would mean 5lbs per month which is UNREALISTIC.

unless you plan to "help" your development


im willing to take bets that if u decide to bulk up (eating about 500more calories
per day than u need) AND work out a lot AND diet afterwards in order to rid
of the fat you will put on along the muscle that the most youll have gained
after 4 months of working out will be around 4-6 lbs of MUSCLE.

Colbadol said:

and to the above poster, that depends. Weight lifting increases testosterone the most. Endurance activities like running and cycling actually lower testosterone. depends on how long you go, though.

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Which type of excercise to increase the highest levels of testosterone is questionable, I read a study where (I think) the subjects showed a 20% increase during resistance training and a 25% increase during cardio training (but I cant double check cause I cant remember where the hell I read it...). Endurance excercises increase your tesosterone levels until your body runs out of glycogen and glucose (thus why I said its better to stick with  sprints and the sorts), it then begins to release cortisol (catabolic) which is what you were reffering to.
Since he said he was looking at building more than just his body mass ("increase my cardio-resperatory endurance") I suggested sprints.
And as a side note, the strongest people I know all do cardio.

As long as he eats enough before and after workouts and doesnt do some two-hour-runs he will be fine...


ps: And yea putting on that much weight in so little time does sound a lil extreme....

eligal said:

ps: And yea putting on that much weight in so little time does sound a lil extreme....

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