What is the best way to bulk up / build muscle?

SGT Nathan G. — Wed, 28 Mar 2018 09:18:49 -0400

One of my goals before I ship out to BCT is to gain more muscle mass. So I was wondering if anyone has any tips for building muscle or some workouts they could share with me.

Response by CPT Zachary Brooks made Mar 28 at 2018 9:26 AM

CPT Zachary Brooks — Wed, 28 Mar 2018 09:26:19 -0400

Calories is the biggest piece.

A trick that I have found that works well is what is called an "Oil shot". Eat everything you can, then do an oil shot which is 4 oz of orange juice, then 2 tablespoons of olive (or coconut oil) on the top. Drink it like you would a shot, so the oil goes down and you only really taste the juice. That is approximately 400 calories.

Plenty of sleep and not overtraining are big, as that eats into the body creating muscle.

Lifting weights to a point of momentary muscular failure a maximum of three times a week allows the body to develop strength and grow larger, while getting at least 8 hours of sleep (get it while you can before you ship) allows the body to heal and repair the tissues. You also of course need to ensure you are obtaining at least one gram of protein per kilogram (2.2 lbs) of body weight to ensure you get what you need. It's ideal in your pursuit of more calories overall to increase that number beyond that point and shoot for one gram of protein per kilogram of target body weight.

Baye.com has some great information and Drew has helped give me some more interesting information over the years as well.

Response by SSG (ret) William Martin made Mar 28 at 2018 9:47 AM

SSG (ret) William Martin — Wed, 28 Mar 2018 09:47:39 -0400

The training you will endure in BCT will be super stressful on your mind and body. I do not advise on partaking into any activities that will put you at risk of preventing you from not receiving a "go" at the meps stations. Instead get into the following process: Get up at 0430 (am), warm up, do some push ups, sit ups, and run a few miles. Do this everyday if you can.

Response by SSgt Private RallyPoint Member made Mar 28 at 2018 12:31 PM

SSgt Private RallyPoint Member — Wed, 28 Mar 2018 12:31:22 -0400

SGT Nathan G. I can send you a copy of the workout I do that is pretty effective. I usually switch workouts every 4-6 weeks so that my body doesn't "get used" to the work load. I always have 12 oz protein at least 30 mins PRIOR to workout, drink 15oz BCAAs during workout (in addition to water), and then another 12 oz protein w/in 30 mins AFTER workout.
Let me know if you want me to message you some of my go-tos.

Response by LCDR Private RallyPoint Member made Mar 28 at 2018 12:58 PM

LCDR Private RallyPoint Member — Wed, 28 Mar 2018 12:58:10 -0400

The ordeal (yes, that's a good word for it) you're about to partake in is aimed more at building your stamina at a physical, emotional and mental level. The training I went through at 17 was different (some may say "easier") and I went from 140 lbs to 105 lbs over about three months. SSG William M.'s advice is sound.

Response by SPC Private RallyPoint Member made Mar 28 at 2018 1:16 PM

SPC Private RallyPoint Member — Wed, 28 Mar 2018 13:16:07 -0400

During BCT you wont be working out in a way that will build muscle mass. You will be running, doing push ups, and sit ups that's pretty much it. Everyone that had muscle mass coming into BCT left losing a good bit of it due to the lack of actual working out that's done during BCT. I suggest waiting till AIT or perhaps your first duty station to try and build mass.