looking to gain muscle mass
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looking to gain muscle mass - 2/25/2005 10:13:54 PM
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kobrakai
Posts: 22
Joined: 2/25/2005
From: Long Island, New York
Status: offline
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hey, im relatively new to working out... i've done it many times in the past but never was consistent until lately. i have a really long and thin body: 6'1 and 144 pounds. My main goal is to gain at least 30 pounds of muscle (ideal weight: 180 lbs) within a year, hopefully to change my body type from scrawny to atheletic. I've been working out for 2 weeks so far doing a routine that is making me feel a tiny bit more toned but i don't think its going to help me at all in gaining mass:
Monday, Wednesday and Friday - all muscle groups with at least 2 exercises in each... 3 drop sets (higher weight to lower weight) of 10 reps (15 reps for legs)
My friend who's pretty intermediate in lifting told me that was very inefficient and suggested a different routine:
Mondays: Back and Biceps
Wednesday: Chest and Triceps
Friday: Legs and Shoulders
(5 exercises each group w/ 5-6 sets, 8 reps)
i'm just curious if my goal within the timeframe is reasonable and if anyone has any advice or standard routines they could give me. i'm hazy on names of the exercises and i'd really appreciate it if someone could name a few.
oh yea... all my muscles need some serious work, but the main muscles that need it badly are my calves, forearms, and shoulders. i'll post pics eventually when i get over the embarrasment heh
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RE: looking to gain muscle mass - 2/26/2005 6:25:25 AM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
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Okay- First of all, the most important thing you should look at right now is your diet. Without the proper foods, and the right amounts of them, your body will not have anything at all to make muscle with- Believe it or not, your particular workout routine is secondary to how you eat, so be sure to post something about your current diet in the nutrition forum for more advice in that area.
Also, training questions, such as what routine should I do, should really be addressed in the training forum- A lot of people have been asking all their questions in this particular forum, and if anyone decides to clean it up one day- Well, we'll have a hell of a time.
I see you did post this somewhere else though, so I'll go ahead and answer there.
(in reply to kobrakai)
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RE: looking to gain muscle mass - 2/26/2005 6:37:22 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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quote:
Mondays: Back and Biceps
Wednesday: Chest and Triceps
Friday: Legs and Shoulders
Hey, welcome to the forum. That split looks good, I would try to modify it slightly to look something like this though -
Monday: Back/Biceps
Tuesday: Chest/Triceps
Wednesday: Rest
Thursday:Legs/Forearms
Friday:Shoulders/Traps/Calves
Saturday:Rest
Sunday:Rest
quote:
oh yea... all my muscles need some serious work, but the main muscles that need it badly are my calves, forearms, and shoulders.
Only because, you are able to hit those groups with 100% because they are fresh and strong. Like, if you did your calves after a grueling Quad/Ham session you may not be all that able to give 100% to you lower legs. The same with grouping forearms at the end of your legs... I think this is the best timt to do any forearm work. You will actually be looking forward to hitting them while doing your leg training. And, you can't beat shoulders on their own day to really give them priority.
I think the whole Push/Pull deal with the days you are doing is great... Chest/Triceps-Back/Biceps, especially in the beginning. It will help you get a good mind to muscle connection for your arms with having them warmed up after doing the big stuff. Down the road you may want to experiment with spacing your arms away from the movements that will tire them out, like a Chest/Bicep day, but if you do decide to go with the above - it's still a great routine that will give the areas you mentioned some priority.
quote:
(5 exercises each group w/ 5-6 sets, 8 reps)
Umm... maybe I'm reading that wrong, but if your chest rouitine is going to look like this -
Flat Bench-5-6 sets, 8 reps
Incline Bench-5-6 sets, 8 reps
DB Flies-5-6 sets, 8 reps
Dips-5-6 sets, 8 reps
Corssovers-5-6 sets, 8 reps
If that's the deal, then I think you will be spending more time recovering than growing. Leave all those marathon sets to the guys with the amazing recovery like Arnold and Lee Preist. To try to follow their routines is a sure fire way to burn out. Maybe some people might have some better suggestions, but I would just say pick three movements for each bodypart (Maybe four for Back) and just do three sets each in the 6-10 rep range. You really can't go wrong, plus... you can actually grow from just putting the weights away because it's so new to your body. So, for a Chest/Tricep day, you could do something like this -
Chest/Triceps (All three sets, 6-10 rep range)
Flat Bench
Incline Bench
DB Flies
Pushdowns
Skullcrushers
One-Arm Reverse Pushdowns
Should be under a hour as well, get in, get out and grow. Good luck, and hopefully others will have more suggestions for you. Later.
(in reply to kobrakai)
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RE: looking to gain muscle mass - 2/26/2005 1:34:39 PM
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kobrakai
Posts: 22
Joined: 2/25/2005
From: Long Island, New York
Status: offline
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thanks a lot cpl and weapon x for ur help... im sure its gonna help me out a lot
oh yea weapon X your lats are INSANE!!!
< Message edited by kobrakai -- 2/26/2005 1:37:50 PM >
(in reply to Weapon X)
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RE: looking to gain muscle mass - 2/26/2005 4:21:55 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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quote:
oh yea weapon X your lats are INSANE!!!
Ummm... thanks bro, hopefully you are refering to an actual pic of me and not Franco and Dorian that I have in my profile... lol.
(in reply to kobrakai)
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RE: looking to gain muscle mass - 3/6/2005 2:32:22 PM
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Kshaja
Posts: 1
Joined: 3/6/2005
Status: offline
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I have same prob didn't want to open my topic but i have very very very very fast metabolism I eat 6 times a day :
9 am - i eat 3 eggs with 3 sandwiches or something
12 am - I eat 2-3 sandwiches some fruit
3 pm - I eat 2-3 stakes or chicken or something then desert
6 pm - I eat 3-4 sandwiches or eggs & bacon or something simillar
9 pm - I eat same as 12 am or mix with something
I train 3 days per week , and i'm thinking of taking some supplements like creatine monohydrate
my problem is that i weight around 130 lbs and im 187cm tall
i was also told that theres theraqpy available for my accelerated metabolism
(in reply to Weapon X)
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RE: looking to gain muscle mass - 3/17/2005 4:41:47 PM
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devman557
Posts: 4
Joined: 3/16/2005
Status: offline
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hey cpl so you have to get the right food because i almos starve myself
(in reply to cpl)
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RE: looking to gain muscle mass - 3/18/2005 3:12:01 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
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quote:
hey cpl so you have to get the right food because i almos starve myself
The right food, and the right amounts of food, are one of the key elements to ANY fitness program. I don't know if you want to gain muscle or lose fat, but it doesn't matter- Either way, you have to eat five or six meals a day with enough calories to reach your goals. I'm going to guess you're trying to lose fat, since you said you starve yourself- Here's the problem with that way of thinking.
Calories are your body's fuel. Everything your body does, it uses calories to do- Your heart beating takes calories. Digesting food uses up calories. Breathing, fighting illness, recovering from workouts, building new muscle- It all takes calories. When you're not giving your body the proper amount of calories, it goes into a starvation mode because it wants to survive- Part of that defense mechanism is to try to hold on to as much fat as possible, and turn as much food as possible into more fat to live off. So, you'd actually be surprised to find out how much you need to eat in order to LOSE fat. Like I said earlier, digesting food actually burns calories- So, the more meals you eat throughout the day, the longer your body is burning fat- It's what you eat that makes the difference. If you eat healthy foods that contribute to fat loss, in the right amounts, five or six times a day- Your body basically becomes a fat burning machine.
Check out this link for all the info you need to figure out exactly how many calories a day you should be eating to reach your goals.
(in reply to devman557)
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RE: looking to gain muscle mass - 3/26/2005 1:37:40 PM
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TheDarkness6989
Posts: 12
Joined: 3/24/2005
Status: offline
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Well since your 144 pounds and 6 foot id say make some food for yourself and just eat until you puke. Also you can buy shakes that help you gain some weight since your metabolism must be pretty fast.
(in reply to cpl)
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RE: looking to gain muscle mass - 3/26/2005 1:40:23 PM
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bklynboy
Posts: 630
Joined: 2/22/2005
Status: offline
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count the amount of calories u take in. then increase that by however fast u wanna gain weight.
(in reply to TheDarkness6989)
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