Muscle gain?!
Question: is it plausible that i would gain 20 lbs of muscle in 3 or 4 years? which muscles should i work (namely upper body) in order to gain muscle fast?
Answers: is it plausible that i would gain 20 lbs of muscle in 3 or 4 years? which muscles should i work (namely upper body) in order to gain muscle fast?
check it out. 3-4 years isnt too short of time to gain 20 pounds. its hard, but you could do it. you say mainly upper body? i say lower body, since legs are the fastest way to gain muscle/pounds considering theyre huge muscles. but upper body wise, your back is a big part of your muscle system. everyone tries to work out the 'show' muscles i.e. chest, arms, abs. what they dont realize is the back and shoulders are essential to your workout routine/look. workout your back, chest, and legs consistently and you will gain 20 pounds in 3 years or less.
Yes. You can definitely gain that much muscle in 3 or 4 years. I don't think it will take you that long actually, if you go at it hard.
As far as which muscles you should work? You should work all of them. It's a mistake to only focus on one area or another area. If one group of muscles becomes too strong (in comparison to another group) you can end up pulling muscles. It's an injury risk. It also doesn't look very good.
I recommend lifting large amounts of weight with a small amount of reps. Remember that you only build muscle by pushing yourself farther than thought you could go.
I recommend the Lifetime Strength method - by Pete Sisco. It works well for me.
I'd strongly recommend you to do push up ( 20 times a day) !
you have to exercise more, your body will request more food to support your exercise... so it perfectly works. you don't have to worry.
so here is the list execise:
Arms
Lying dumbbell triceps extensions
standing barbell curl
behind head reverse hammers
one-arm preacher curl
Close-grip pushdowns
incline dumbbell curl
Parallel bar dips
hammer curl
Single-arm reverse-grip pushdowns
reverse grip EZ bar
rope push downs
super light dumbbell curls
Chest
Dumbbell Incline Presses,
Pullovers and Presses,
Dumbbell Bench Presses,
Narrow-Grip Bench Presses,
Incline Dumbbell Flyes,
Barbell Incline Presses,
Push-Ups Between Benches,
Cable standing incline flyes
Cable standing decline flyes
Back
Barbell row
Dumbbell Row
Lat Pull Downs
Cable Row
Lower Back Machine
Forearms
lite wide lat pulldowns
Supermans
Shoulders
Lateral Raises
Bent-Over Lateral Raises
No rest front raises
Shrugs
Military Presses
Front Raises
Rotator Cuffs
Superlight lateral raises
On incline bench, with 2 10lbs dumbbells:
1st: Facing forward bring dumbbells up from sides to parallel to ground palms inward, slow repeat for ten reps.
2nd: Facing bench bring dumbbells up from sides backwards as far as you can palms inward, slow repeat for ten reps.
3rd: Stand up with dumbbells and do 10 lateral raises.
4th: Back in position 2, raise arms so they are forward, palms inward, arms bent in a semi bear hug position and parallel to ground. Bring to sides and back to center for 10 reps. I usually do 5 lbs here because this exercise is hard.
Do this set three times with out rest. The third set I change to all 5 lb movements. All of this is slow pace, like 1 second up and one second down.
Legs
Squats
Leg Extentions
Leg Curls
Adductors
Abductors
Calf Lifts
Glute Machine
Leg lifts
I also do 100 crunches per night.
My idea is to hit a variety of ranges and movements in order to work the muscle to the maximum. I tend to use a weight I can do for 10 reps and for 25 reps on the last two movements. Apart from this I do 20 minutes or Cardio every day and stretch before and after the workout, as well as frequently during. Stretching is very important to muscular growth because not only does it help prevent injury and alleviate recovery pain, but it also stretches out the fascia tissue that surrounds the muscle and inhibits its growth. When you are pumped and you stretch is when you get the best stretch of the fascia. Lastly rest and nutrition are every bit as important as the workout itself. Eating enough protein for the muscle to recover and grow as well as enough carbohydrates to replenish diminished glycogen stores in the muscles and liver is vital for repair and being ready for the next time you tax those muscles.
goodluck
supplement with tons of protein and take some creatine monohydrate biggest part of every bodybuilders diet.
Yea that's possible. Work on your triceps and biceps.