Gaining Muscle
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Gaining Muscle - 7/29/2006 4:41:08 PM
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Dippy2006
Posts: 12
Joined: 7/29/2006
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Wanted to know if what im doing is the correct way to gain muscle.
Monday Wensday and Friday: Lift upper body-bench,triceps,butterflies,lat pull down behind neck, lat pull down to chest, curls, vertical press- 4 sets with 10 reps for all excersises
Tuesday Thursday and Saturday- leg press, leg curls, reverse leg curls, squat-4 sets with 10 reps for all excersises also I run 2 miles two times
Everyday take 17 bol in the morning when waking up aroujnd 10 then lift. After lifting drink optimum whey protein shake. After that go out for 2 hours for baseball practice, come back around 2 pm drink some more optimum whey protein, around 5 pm take 17 bol again eat dinner then lift after for the second time. After working out drink protein again. Before going to sleep i drink protein again for the fourth time. I get in about 160 grams of protein and i weigh 160 lbs.
Is this good enough to gain muscle and how many lbs. of muscle will i gain after 1 month
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RE: Gaining Muscle - 7/29/2006 6:24:49 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
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First, you need to get a good solid food diet in shape before relying on all those supps- Four shakes a day? Too much, not enough real food. You mentioned protein, which is important, but it's not the only thing your body needs to build muscle- While protein is essentially the building block, carbs are the source of energy that helps put the protein to use, for example- It's not a good idea to rely mainly on one thing just because there are a ton of protein supps out there.
Read this, and follow the link at the end of the article.
http://www.discussbodybuilding.com/What_the_hell_is_a_calorie_anyway/m_135283/tm.htm
Next, your routine- Working everything three times a week is a bit much. Most of us here work everything once or twice a week, and that's it- Muscle grows when the body's at rest, and it takes longer than a couple of days for your body to really recover from a good workout. Also, you're trying to hit too many muscle groups each day, and not giving each one enough work. You should try to focus on two muscle groups a day or so, giving each one of them three or four exercises each. Trying to give four muscle groups enough attention every day will have you in the gym too long- Anything more than an hour or so, and you're basically spinning your wheels. For example, your chest routine could look like this-
Flat bench, incline bench, weighted dips- 3 sets each
Works the chest more completely, don't you think? Also, you're missing deadlifts- Excellent lower back exercise, one of the three biggest muscle building lifts out there. Add them in whenever you choose to do back day.
(in reply to Dippy2006)
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RE: Gaining Muscle - 7/29/2006 7:40:59 PM
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RUS
Posts: 973
Joined: 5/11/2005
From: NJ
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One more thing about protein. The last shake you are drinking shouldnt be Whey (before sleep) Since whey gets used up the quickest out of all proteins, what makes it best post workout shake, BUT never a good before sleep protein. If you go to sleep at 1200 lets say, all you whey you drank just before, will be all used up by 300 for sure, there fore get 100% Casein, or eat a bowl of low fat cottage/ricota cheese.
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to cpl)
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RE: Gaining Muscle - 7/30/2006 3:44:45 PM
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scottie
Posts: 173
Joined: 7/20/2006
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what you should do if you want to gain muscle is use weights that only allow you to do about 5-6 per set. but enough to let you do that with your rest between sets for the whole excercise. higher weights, low reps builds muscle. low weights high reps builds endurance. otehr wise, since you do lower body on your otehr days, taht should be fine, other than a proper diet.
_____________________________
Age: 17
Height:5'11
Weight:178lbs
Max Bench:265lbs
13 1/2" unflexed
15 1/2" arms flexed
Goals:
180lbs
Max bench:300 lbs
17"arms
(in reply to Dippy2006)
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RE: Gaining Muscle - 7/30/2006 3:46:45 PM
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Dippy2006
Posts: 12
Joined: 7/29/2006
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but i really cant rest my body i practice for baseball everyday except sunday. Plus I am seeing more muscle mass on my body and a lot more definition. I weighed about 175 when i started this summer. I usually can get my weight down to about 150 so i had about 25 pounds of extra fat on me. Now i weigh about 165 with about maybe 5 pounds of extra fat so basically since the begining of summer, june 10, i have gained about 10 pounds of muscle. Is this a good gain or shoulod i work less muscle groups everyday and rest more, help me gain more mass.
(in reply to Dippy2006)
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RE: Gaining Muscle - 7/30/2006 3:50:54 PM
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scottie
Posts: 173
Joined: 7/20/2006
Status: offline
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well since you do sports, that cant be helped, and you do lower body on otehr days which helps you rest up your upper body and visa versa. basically what you need is to eat about 4-5 meals a day. i eat alot of calories and high fat foods, plus im taking double dose protien, which comes out to about 160-170 grams of protien in total. and my work outs, i train everything on that day, it takes me about an hour, but i know its working after im done it. if you want i can give you my routine to try. my cuosin made me it, and hes in school for a professional trainer.
_____________________________
Age: 17
Height:5'11
Weight:178lbs
Max Bench:265lbs
13 1/2" unflexed
15 1/2" arms flexed
Goals:
180lbs
Max bench:300 lbs
17"arms
(in reply to Dippy2006)
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RE: Gaining Muscle - 7/30/2006 3:56:56 PM
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scottie
Posts: 173
Joined: 7/20/2006
Status: offline
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and liek i said, if your eating right, do higher wieghts that only allow for lower reps(about 5-6 reps) but enough taht you can do the whole workout, even if you can only get like 3 reps on your last one, keep doin it, i gaurantee, if your eating right, by the next week youll be adding atleast another rep or 2
_____________________________
Age: 17
Height:5'11
Weight:178lbs
Max Bench:265lbs
13 1/2" unflexed
15 1/2" arms flexed
Goals:
180lbs
Max bench:300 lbs
17"arms
(in reply to Dippy2006)
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RE: Gaining Muscle - 7/31/2006 8:12:38 AM
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Dippy2006
Posts: 12
Joined: 7/29/2006
Status: offline
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how many pounds of muscle can you gain in about a month on average if you eat right and work out.
(in reply to Dippy2006)
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RE: Gaining Muscle - 7/31/2006 10:19:56 AM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
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Training everything in one day is not the most effective way to build muscle for most people- Each muscle really needs more direct attention-
With a proper diet and routine in place, you should be able to gain a pound or two per week- Healthily. Can you gain more than that if you try? Sure- But it won't be healthy.
(in reply to Dippy2006)
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RE: Gaining Muscle - 8/1/2006 6:26:07 PM
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RUS
Posts: 973
Joined: 5/11/2005
From: NJ
Status: offline
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Doing 4-6 reps mainly builds strenght, 8-12 builds muscle, and about going from 15 and up will build up your endurance.
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to cpl)
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