AduSmooth
03-27-2004, 04:27 PM
Ok, i've been working out for a while now, and i've saw great results until the past month or so. I started my new routine also about a month ago, and with it i have made some small gains in the amount of weight i do, but not so much wiht my mass. I'd like ot get a lot bigger, but am not sure how to do it? i have a good training routine, with 2 muscle groups per day, 3 exercises of 3 sets per group. I have a good diet, low in fat, high in protein and carbs. What am i doing wrong!?!? Please help...
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scribbles
03-27-2004, 05:24 PM
To build muscle mass, reps are generally kept in the 6-10 range. But since there is no universal or optimal number of reps and sets, you'll have to experiment so that you're working to momentary failure.
Significant improvements in mass can usually be expected in 6-12 months after the start of a lifting program (while strength is seen much sooner). However, results will depend on factors such as your body composition at baseline, your fitness level (ie. beginners increase more than conditioned individuals because they have more room for improvement), and your genetics (so you may not be able to get as big as you'd like).
You didn't mention if you have any rest days, which is important since muscles hypertrophy and get stronger during periods of recovery from the microscopic tears caused during training. So if you're training hard every day, you may be overtraining a muscle group -- ie. breaking it down more than you're repairing it -- and one of the symptoms of overtraining is slowed or halted progress in muscle development.
Significant improvements in mass can usually be expected in 6-12 months after the start of a lifting program (while strength is seen much sooner). However, results will depend on factors such as your body composition at baseline, your fitness level (ie. beginners increase more than conditioned individuals because they have more room for improvement), and your genetics (so you may not be able to get as big as you'd like).
You didn't mention if you have any rest days, which is important since muscles hypertrophy and get stronger during periods of recovery from the microscopic tears caused during training. So if you're training hard every day, you may be overtraining a muscle group -- ie. breaking it down more than you're repairing it -- and one of the symptoms of overtraining is slowed or halted progress in muscle development.
AduSmooth
03-28-2004, 04:32 PM
i have about 3 days rest between muscle group resting...
psuguy98
03-28-2004, 06:40 PM
Right off the bat, your rest is way too short. It's generally accepted that to strictly gain mass, you want to blast each muscle group only once per week. 3 days rest is way too short. A 5-day split with two days rest is a great way to start. Besides warming up, do 8-12 total sets per body part. Focus on compound movements..bench, squat, dead lift, ..etc
You'll have to eat like a "clean pig" :) You don't want to eat like a pig shoveling any old thing down the windpipe, but you do want to eat lots of protein, carbs and healthy fats. Protein, carbs and fiber throughout the day are critical, especially right after lifting, when going to bed, and when first getting up. . Glutamine, Creatine and a good multi are also essential in my opinion and also some Glucosamin/Chondroitin for the joints.
You'll have to eat like a "clean pig" :) You don't want to eat like a pig shoveling any old thing down the windpipe, but you do want to eat lots of protein, carbs and healthy fats. Protein, carbs and fiber throughout the day are critical, especially right after lifting, when going to bed, and when first getting up. . Glutamine, Creatine and a good multi are also essential in my opinion and also some Glucosamin/Chondroitin for the joints.
stickman
03-28-2004, 07:16 PM
Right off the bat, your rest is way too short. It's generally accepted that to strictly gain mass, you want to blast each muscle group only once per week. 3 days rest is way too short. A 5-day split with two days rest is a great way to start. Besides warming up, do 8-12 total sets per body part. Focus on compound movements..bench, squat, dead lift, ..etc
Hi, I have a question for you. When working each muscle group once per week, how do you group them? For example, do you do chest/tries one day, back/bies one day and legs shoulders one day, or something like chest/bies one day, shoulders/back one day, and legs/tries one day? Also, about how many exercises per body part, and how many sets for each. I've heard about 6-9 total sets for larger muscles and 4-6 for smaller.
Hi, I have a question for you. When working each muscle group once per week, how do you group them? For example, do you do chest/tries one day, back/bies one day and legs shoulders one day, or something like chest/bies one day, shoulders/back one day, and legs/tries one day? Also, about how many exercises per body part, and how many sets for each. I've heard about 6-9 total sets for larger muscles and 4-6 for smaller.
psuguy98
03-28-2004, 08:18 PM
Here's a popular routine for gaining mass:
Monday:Legs
45 Degree Leg Press
Squats
Leg Curls
Stiff Leg Dead Lift
Tuesday: Chest and Abs
Incline Bench Press
Dumbbell Bench Press
Decline Bench Press
Weighted Cable Crunches
Incline Crunches (weighted)
Wednesday: Back and Traps
Bent Over Rows
Close Grip Pull Downs (using a V-Bar)
Pull-Ups (add weight if needed)
Cable Rows
Dead Lifts
Barbell Shrugs
Thursday: Shoulders and Triceps
Dumbbell Press(Palms facing in at bottom of the movement and rotated forward at the top.)
Straight Bar Military Press (In front)
Dumbbell Side Laterals
Lying Tricep Press
Tricep Cable Press Downs
Seated Overhead Tricep Press(Performed with one dumbbell behind the neck)
Friday:Biceps/Abs
Straight Bar Curls
Dumbbell Hammer Curls
Curl Bar Curls
Leg Lifts (with added weight)
Weighted Cable Crunches
The above program is great, but for me I toned it down on Shoulder day ( too many rotator cuff injuries in the past). I also went lighter with the dead lifts (my back is prone to injury)
Monday:Legs
45 Degree Leg Press
Squats
Leg Curls
Stiff Leg Dead Lift
Tuesday: Chest and Abs
Incline Bench Press
Dumbbell Bench Press
Decline Bench Press
Weighted Cable Crunches
Incline Crunches (weighted)
Wednesday: Back and Traps
Bent Over Rows
Close Grip Pull Downs (using a V-Bar)
Pull-Ups (add weight if needed)
Cable Rows
Dead Lifts
Barbell Shrugs
Thursday: Shoulders and Triceps
Dumbbell Press(Palms facing in at bottom of the movement and rotated forward at the top.)
Straight Bar Military Press (In front)
Dumbbell Side Laterals
Lying Tricep Press
Tricep Cable Press Downs
Seated Overhead Tricep Press(Performed with one dumbbell behind the neck)
Friday:Biceps/Abs
Straight Bar Curls
Dumbbell Hammer Curls
Curl Bar Curls
Leg Lifts (with added weight)
Weighted Cable Crunches
The above program is great, but for me I toned it down on Shoulder day ( too many rotator cuff injuries in the past). I also went lighter with the dead lifts (my back is prone to injury)