I need more muscle. Big, strong, lean, muscle. How can I go about doing this?!
Question: I need a professionals help. I have a very high metabolism. i am 5' 6'' roughly 135lbs. I have a riped physique. High musclular endurance. Wrestler/ Fighter. I am not work out dyslexic, i know how to lift and have been doing so for year now. Unfortuanatley i've had minimal results. I need a hardcore training regiment that will give me a lot of lean, strong muscle. No need to take it easy. I can take more punishment than most so any workout that might be dangerous, feel no need to hold back any of your knowledge. A meal plan would be the greatest too, as my food is paid for by someone with little knowledge of the words "no f'ing sweets!"and i hope to change that. Most of my personal trainers have been about as useful as a lead liferaft. I hope to have gained 25lbs of pure muscle by next wrestling season and to be 20% stronger. I know this a little out there, but please help me get as close to that as possible. I need to become as strong as possible as fast as possible. please help.
Answers: I need a professionals help. I have a very high metabolism. i am 5' 6'' roughly 135lbs. I have a riped physique. High musclular endurance. Wrestler/ Fighter. I am not work out dyslexic, i know how to lift and have been doing so for year now. Unfortuanatley i've had minimal results. I need a hardcore training regiment that will give me a lot of lean, strong muscle. No need to take it easy. I can take more punishment than most so any workout that might be dangerous, feel no need to hold back any of your knowledge. A meal plan would be the greatest too, as my food is paid for by someone with little knowledge of the words "no f'ing sweets!"and i hope to change that. Most of my personal trainers have been about as useful as a lead liferaft. I hope to have gained 25lbs of pure muscle by next wrestling season and to be 20% stronger. I know this a little out there, but please help me get as close to that as possible. I need to become as strong as possible as fast as possible. please help.
I've had a lot of sucess with about.com and their guides on weight lifting. The personal trainers at the gym sometimes seem like they don't know what they're talking about.
First thing, is I'm glad to see you're motivated. Thats the first step. Make sure you're getting enough protein, because if you don't, it doesn't matter how much you lift, your muscles would lack the resource to grow. What's usually recommended is 1 gram per pound of muscle. If you weigh 135 with 10 percent body fat, you would need about about 120-125 grams of protein per day. 6 oz. of tuna packs in about 40-45 grams.
Lift heavy. Try 80 percent of your max rep. I would suggest only being able to doing 8 reps with 3-4 sets. Work legs one day, back and biceps another, and shoulder, triceps and chest the next day. I suggest this because when you're doing chest, your secondary muscles being worked are usually the triceps and shoulder. Leave at least 24-48 hours between working the same muscle groups so they have time to repair. So, you can essentially work out each muscle group twice a week, unless you want to do full body every other day and get it to 3-4 times a week. Im not sure if that would be overdoing it though.
Lets see.. a little bit of my results... when I started regular strength training in November I used to leg press 160 pounds and now I'm at 200 (and I didn't start picking up the pace until last month). So, that's a 20 percent increase in 3 months. I started out with calf-raises with around 80 and did 135 today. Ive only gone up a few pounds with bicep curls and tricep extensions though. =/
Be careful with cardio though. Some high intensity cardio feeds off of muscle for quick energy.
I hope a little of this helps. It's the basics, but they have some training guides at the link below. You can follow one of their workout guides.
I have a high metabolism as well. Only way I got results was in the kitchen..that's the only way you're going to get bigger. Plus an intense workout which I'm sure you have down. Just try to eat more. Try to get at least 2900 calories a day.
Lots of articles on bulking in that link below. Should have some sample meal plans on gaining mass. Hope that helps.