To gain my muscle, I just go through my weight training rounds. I just systematically work through my muscle groups, alternating between lower and upper body.
I'm just a simple gal. lol
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I recomend body for life as a good guide book. they use the 12 10 8 6 12 rep program for example bench press 12 reps at 45 10 at 50 8 at 55 6 at 70 12 at 45 you do what weights are good for you. also they say do upperbody on monday and wensdays legs on wensday and abs and cardio on tues and thursday and saturday I think and next week it changes to legs monday and friday etc.. it talks about eating 6 meals a day sleeping resting muscles after workout for muscle gain etc.. The book goes into exactly what to eat what type of workouts to do etc.. plus gives you charts to see your results.
If you are just starting out I recomend doing 3 sets of 10 with a weight that makes you feel the burn from reps 7-10 if not its to lite on the weight and do upperbody workouts monday and friday and legs on wensday and throw cardio and abs on tues and thurs. You can change things up of course for your schedule. the 3x10 is a good workout to get you into weightlifting again or to start.
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Just don't fall for the "you need these supplements" spiel that Muscle Media is good at saying. They own EAS and they push their supplements pretty heavy in their magazine. Take a good vitamin if you want but don't waste your money on the rest.
__________________ "Truth is so obscure in these times and falsehood so established, that unless we love the truth, we cannot know it." -Blaise Pascal
Ok to the original poster gaining muscle mass is a science. Just ask the people at NASM that put me through a crazy intense course to become a personal trainer. Anyways first off weight gaining is 70% food and what you eat. Also whoever said supplements are not needed you are greatly misinformed. For example the best way to get muscle from food is protein, let me say that again protein. Ok so with that in mind i suggest finding a moderately priced supplement 35-50%. It sounds like alot but if you take it correctly it can last for 3-4 months. Thats ten dollars a month for possibly 3-5 pounds of muscle monthly. Just make sure you do not overuse supplements, than it is a waste, the body can only take so much. Supplements are used for substitutes of protein, I can not afford 3 steaks a day thats why you drink a supplement. Now for the workout, this can vary with age, your profile says your a student so I will go with a workout for your age. First if your not in shape do some circuit training for a month. That is useing different machines or free weights for different parts of the body. So do 1-3 sets of 15 reps on different machines for every body part. This should only take an hour to an hour and a half. Then get some cardio in to tone the body. Know after that or if your in shape then you need to break up your days. I suggest anywere from 3-5 days of weight lifting depending on schedule and other circumstances. Then you need to create a workout that goes after each body part, you must isolate all the muscles. For example when doing shoulders you must hit all three heads of the muscle. Also your weakest body part for example, if chest is the worst than give a full day just to that body part. Pound that body part with all your intenisty. Also give a full day to just legs. And when you work out dont be a sissy and do 3 excercises of 3 sets with 8 reps. To get big you have to be a beast, than after you get big you can slow it down. Now for different body parts i have some great workouts if you want any specific body part just say so. And one of the greatest things to do is on your last set do very low weight but do close to 50 reps if possible. That will work out what are called fast-twitch muscles. Most people dont work those out. And the most important thing you must have perfect form. If you can only bench 45 pounds but have perfect form you will see results weekly. Well i have tons to say on this topic as i am now in the process of gaining 25 pounds of muscle as a goal. I have the first 10 and am now going for the next 15. So if you have any more questions ask and i will help.
Last edited by matt2552; 24th November 2003 at 10:11 PM.
Also whoever said supplements are not needed you are greatly misinformed. For example the best way to get muscle from food is protein, let me say that again protein. Ok so with that in mind i suggest finding a moderately priced supplement 35-50%. It sounds like alot but if you take it correctly it can last for 3-4 months. Thats ten dollars a month for possibly 3-5 pounds of muscle monthly.
Matt,
When I said supplements I was referring to ones like Creatine, Phosphagen,CMA, HMB, CLA, and all the other supplements that magazines make the beginner think they cannot grow on without using them. I agree with you about protein intake 100% but I would suggest that people can make their own protein drinks for a fraction of what commercial protein powders cost. Mix some milk, yogurt, peanut butter and add some powdered milk for more protein and will cost a fraction of what the "Ionized whey protein" costs you at GNC.
__________________ "Truth is so obscure in these times and falsehood so established, that unless we love the truth, we cannot know it." -Blaise Pascal
And when you work out dont be a sissy and do 3 excercises of 3 sets with 8 reps.
Some people can only grow on abbreviated routines like that so that is unfair to call them sissies.
I do 6 full-body exercises twice a week with 3 sets of 8 reps each time.
This is a workout suggested by Hardgainer Magazine and has proven to work great for many.
__________________ "Truth is so obscure in these times and falsehood so established, that unless we love the truth, we cannot know it." -Blaise Pascal
Ok a full body workout is perfect with 3 sets and 8-10 reps, but the original poster said they wanted muscle mass. And also their profile said they were a student and most students I know have a high metabolism. So I was saying when working out one to two body parts a day you must do more than 3 excercises because it just doesnt help us students that walk downstairs and lose a pound b/c of our metabolisms. That is what i ment about the sissy talk. I just hate it when someone wants to get big but wont work hard at it. Especially when your a student because your body is still growing that you have to pound the body parts with lots of excercises. That is what i ment about doing more than 3 excercises. I did not mean anything by it because when i do full body i only do a few excercises. But that is more for staying in shape or getting really toned. Also to the supplement guy, you are so correct with most supplements, they are a waste of money. Thats why I tried to get across that the supplements I take are protein shakes. You can make your own but I love just grabbing two scoops shaking them up with some gatorade, I get 45 grams of protein, where as I would have to eat lots of meat to equal it, and I just dont have that money or appetite. And aslo Myoplex protein bars are awesome, you get 24 grams of protein but they taste awful. Sorry if I offened anyone, didnt mean to.
Last edited by matt2552; 25th November 2003 at 03:41 PM.
No offense taken my friend.
By the way, the full-body workout I mentioned is for mass also.
This is the training philosophy of the Hardgainer camp of thinking. http://www.hardgainer.com/
Progressive resistance and progressive poundages. There are many thoughts on this of course and each has their own idea of what works.
__________________ "Truth is so obscure in these times and falsehood so established, that unless we love the truth, we cannot know it." -Blaise Pascal
Last edited by Apologist; 25th November 2003 at 04:40 PM.
Ok to the original poster gaining muscle mass is a science. Just ask the people at NASM that put me through a crazy intense course to become a personal trainer. Anyways first off weight gaining is 70% food and what you eat. Also whoever said supplements are not needed you are greatly misinformed. For example the best way to get muscle from food is protein, let me say that again protein. Ok so with that in mind i suggest finding a moderately priced supplement 35-50%. It sounds like alot but if you take it correctly it can last for 3-4 months. Thats ten dollars a month for possibly 3-5 pounds of muscle monthly. Just make sure you do not overuse supplements, than it is a waste, the body can only take so much. Supplements are used for substitutes of protein, I can not afford 3 steaks a day thats why you drink a supplement. Now for the workout, this can vary with age, your profile says your a student so I will go with a workout for your age. First if your not in shape do some circuit training for a month. That is useing different machines or free weights for different parts of the body. So do 1-3 sets of 15 reps on different machines for every body part. This should only take an hour to an hour and a half. Then get some cardio in to tone the body. Know after that or if your in shape then you need to break up your days. I suggest anywere from 3-5 days of weight lifting depending on schedule and other circumstances. Then you need to create a workout that goes after each body part, you must isolate all the muscles. For example when doing shoulders you must hit all three heads of the muscle. Also your weakest body part for example, if chest is the worst than give a full day just to that body part. Pound that body part with all your intenisty. Also give a full day to just legs. And when you work out dont be a sissy and do 3 excercises of 3 sets with 8 reps. To get big you have to be a beast, than after you get big you can slow it down. Now for different body parts i have some great workouts if you want any specific body part just say so. And one of the greatest things to do is on your last set do very low weight but do close to 50 reps if possible. That will work out what are called fast-twitch muscles. Most people dont work those out. And the most important thing you must have perfect form. If you can only bench 45 pounds but have perfect form you will see results weekly. Well i have tons to say on this topic as i am now in the process of gaining 25 pounds of muscle as a goal. I have the first 10 and am now going for the next 15. So if you have any more questions ask and i will help.
Supplements are not necessary, that is why they are referred to as supplemental, not essential. For quite some time before the invention of the protein supplement, athletes have gotten bigger and stronger without them. A protein supplement is a convenience, nothing more.
And how does a 50 rep set, even a back off set, work the fast twitch fibers?
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