muscle gain
- Thread starter lulu68
- Start date
LaughingWater
Cathlete
I'm trying to gain muscle, but I'm very new to serious weight training, so I'm next to clueless. I think heavy is the way to go though. I just finished a 3 week rotation of Slow & Heavy, and I'm pretty tired. Hoping all that work and my better food choices are pointing me in the right direction.
sunshinegirl
Cathlete
I'm no expert but the way I seem to gain muscle is by eating clean and lifting heavy. I think it's also important to have enough recovery time before working the same muscle group again. You are damaging the muscle during training. So the gain comes after the muscle recovers from this damage, essentially becoming stronger. I'm not sure I explained this very well. Maybe someone else could explain it better.
It's also important to get enough sleep.
It's also important to get enough sleep.
kathryn
Cathlete
The "Encyclopedia of Muscle and Strength" outlines programs for either hypertrophy (muscle size) or strength, and the parameters are different.
For hypertrophy (size gain), it's recommended to do sets of 10-12 reps, about a minute rest inbetween sets, 3 sets per exercise, going to failure on most sets.
For strength, use fewer reps, longer rests between sets (up to 3 mn), not going to failure on most sets.
For hypertrophy (size gain), it's recommended to do sets of 10-12 reps, about a minute rest inbetween sets, 3 sets per exercise, going to failure on most sets.
For strength, use fewer reps, longer rests between sets (up to 3 mn), not going to failure on most sets.
LauraMax
Cathlete
When I first started serious weight training I worked each body part once a week w/a 6 day split, one body part per day. That's still my preferred routine but sadly it won't fit my work schedule.
During the last 6 months I've made some really major strength gains, which I attribute to weight gain but still, it's been like nothing I've ever been through before. I didn't just break a plateau, I exploded through it. I increased my weights not once, but twice, from 5-30 lbs, depending on the body part & exercise.
So it's w/a 3 day split, 2 body parts per day. I do 4-5 exercises per body part, 3 sets 8-10. When I find myself doing 10 reps for all 3 sets, I increase the weight on the 3rd set. When I find myself doing 10 reps on this increased 3rd set, I increase the weight for all 3 sets.
Part of this is not letting yourself settle into a comfort zone. Building muscle is not easy--you know, the whole "no pain, no gain" thing. You really have to push yourself.
Then there's the cardio. Initially you might want to limit it to 4 days a week, 30-40 minutes (but NO MORE than 40 minutes). Too much cardio will allegedly burn off muscle mass (I say allegedly b/c I personally haven't experienced this, but if the experts say it's so it must be true, right?).
Good luck!
ETA: I forgot diet! Lots & lots 'o' protein! Probably some carbs too, but I'm still a little leery of carbs. ;-)
During the last 6 months I've made some really major strength gains, which I attribute to weight gain but still, it's been like nothing I've ever been through before. I didn't just break a plateau, I exploded through it. I increased my weights not once, but twice, from 5-30 lbs, depending on the body part & exercise.
So it's w/a 3 day split, 2 body parts per day. I do 4-5 exercises per body part, 3 sets 8-10. When I find myself doing 10 reps for all 3 sets, I increase the weight on the 3rd set. When I find myself doing 10 reps on this increased 3rd set, I increase the weight for all 3 sets.
Part of this is not letting yourself settle into a comfort zone. Building muscle is not easy--you know, the whole "no pain, no gain" thing. You really have to push yourself.
Then there's the cardio. Initially you might want to limit it to 4 days a week, 30-40 minutes (but NO MORE than 40 minutes). Too much cardio will allegedly burn off muscle mass (I say allegedly b/c I personally haven't experienced this, but if the experts say it's so it must be true, right?).
Good luck!
ETA: I forgot diet! Lots & lots 'o' protein! Probably some carbs too, but I'm still a little leery of carbs. ;-)
fit44
Cathlete
Unless you are a beginner, you will most likely need to be eating at or above your maintenance calories. Eat clean while you do this to minimize fat gain.
Here is a really great article they may help.
http://www.figureathlete.com/article/bodybuilding/lets_get_jacked&cr=
Here is part 2 of the article.
http://www.figureathlete.com/article/bodybuilding/lets_get_jacked_part_ii&cr=
Here is a really great article they may help.
http://www.figureathlete.com/article/bodybuilding/lets_get_jacked&cr=
Here is part 2 of the article.
http://www.figureathlete.com/article/bodybuilding/lets_get_jacked_part_ii&cr=
fit44
Cathlete
>That is a REALLY great article.
The only thing negitive for
>me, is the suppliments pre and post workout. I am actually
>trying the less cardio while I lift heavy with PS this month
>and see how it goes.
>
>Deanie
I know. I don't take all those supplements. I like the articles, but I ignore the supplement recommendations.
I follow John Berardi's supplement recommendations which are very simple and sensible to me.... fish oil, greens+, protein powder. I was taking BCAA, pre- workout while I was cutting for my swimsuit. It's just added protein supplement.
The only thing negitive for>me, is the suppliments pre and post workout. I am actually
>trying the less cardio while I lift heavy with PS this month
>and see how it goes.
>
>Deanie
I know. I don't take all those supplements. I like the articles, but I ignore the supplement recommendations.
I follow John Berardi's supplement recommendations which are very simple and sensible to me.... fish oil, greens+, protein powder. I was taking BCAA, pre- workout while I was cutting for my swimsuit. It's just added protein supplement.