Need more results - Exercise & Fitness Message Board

AduSmooth · 03-27-2004, 01:27 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...

scribbles · 03-27-2004, 02:24 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.

AduSmooth · 03-28-2004, 01:32 PM

i have about 3 days rest between muscle group resting...

psuguy98 · 03-28-2004, 03:40 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.

stickman · 03-28-2004, 04:16 PM

Quote:

Originally Posted by psuguy98

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.