How to get RIPPED?

[virtualverny]

that's admittedly the bluntest title i've ever had for a post :p
for the past few years, my resolution has been to get a six pack. i finally did it this year, but then developed a mild addiction to instant noodles and stopped going to the gym.
my true desire is to look REALLY bulky, like a full on bodybuilder. i'm pre-t and vegan, so my bulk admittedly may never look the way i want it to, but i would REALLY like to gain some form of muscle on my arms, calves and abs.
what's the best way to go about doing this (not gaining much, but a visible amount) in the space of say, two or three months? i had a pretty extreme daily fitness regiment and i drank protein daily, but i'm not sure if i'll be able to stick to something like that so well this coming year due to other circumstances  🙁

[Deborah]

You can't look like a male bodybuilder without T.  Most of the ones you see that are really big are on anabolic steroids in addition to their natural T anyway.

However, you can get really strong and add visible muscle without T.  You have to lift often and lift heavy.  You also have to eat a lot and I think the veganism may work against you. 

What I would recommend is a powerlifting style program to get really strong first.  This is primarily the big three lifts, barbell squat, deadlift, and bench press using linear programming where you increase the weight each workout.  You will be able to steadily increase strength quickly this way for at least several months before things slow down.

If you are interested in that I recommend the book "Starting Strength" by Mark Rippetoe.  It lays out in detail everything you need to know from the program, to how to do the lifts properly, to even diet - eat a lot.

Since I'm on HRT, I did this beginning last June with zero effective T in my system.  Today I PR'd my squat and deadlift with five reps at 255 lbs for the squat and five reps at 340 lbs for the deadlift.  My bench press is lagging some but is at 155 lbs for five reps.  So, the program works, T or no T.


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[Deborah]

I thought to update this since posting that other article on strength training.  So, another few months and still with zero T my squat is up to 272.5 lbs.  That has been stalled since early March after pulling a groin muscle.  That's about healed though so I'm back on track and now with a new program squatting 250 lbs everyday.  So I'll be back to PRing soon. 

Deadlift is 365 lbs and bench press is up to 180 lbs.

After 10 months training and 3+ years on HRT that's stronger than ever in my life for squat and deadlift and not terribly far off in the bench press.


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[Megan.]

I thought to update this since posting that other article on strength training.  So, another few months and still with zero T my squat is up to 272.5 lbs.  That has been stalled since early March after pulling a groin muscle.  That's about healed though so I'm back on track and now with a new program squatting 250 lbs everyday.  So I'll be back to PRing soon. 

Deadlift is 365 lbs and bench press is up to 180 lbs.

After 10 months training and 3+ years on HRT that's stronger than ever in my life for squat and deadlift and not terribly far off in the bench press.


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Where do you park your invisible plane? [emoji16]

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[Kylo]

Boiled chicken (or something equivalent) and rice 3 x a day and lift till you drop, all major muscle groups

It's horribly boring, but possible. I'd get on T first, or you're probably going to find it a lot of effort without much instant result.

[justine77]

Hi,  I agree with Deborah, I think it's it's possible without T but would require consistent training.  I'm slim and feminine looking, castrated in 2015 and no T for the first 18 months.  During this period I was very keen to stay in good physical condition. I could bench press 150 lbs, squat 180 lbs and dead lift 360 lbs, this as a feminine, androgynous eunuch.  I'm on TRT now but am if anything more feminine, but I lift the same as before.  I think quite a few people think that being feminine and being physically strong don't go together. Personally I think the opposite, some of the most feminine tgirls and androgynes I know are very strong but don't necessarily look it.  hth   Justine x