Workout to build Mass?!
Question: Workout to build Mass!?
I fight mostly bjj and want to start mma but i am REALLY underweight i am a conditioning freak but know nothing about strength training!. Can someone please tell me the best way i can gain strength and size i have a 300 pound weight set no bench and a dip station and pull up bar any books or anything will help thanksWww@Answer-Health@Com
Answers:
ehhh you are having conflicting weightlifting goals!. Strength training requires more 'reps' whereas building mass requires less reps and less time in the gym!. You're going to have to pick!
If you are skinny and have a hard time gaining mass, here is what I recommend:
1) your goal is major calorie intake!.!.!.way above 3000 calories per day BECAUSE we burn more calories than other body types which, if we can't keep it high, results in no mass gain!.
2) more protien intake!.!.!.most say that we need to take in close to 300g per day!. That's hard to do!. I'm pulling in about 200g per day!.
For 1 and 2 above, I REALLY recommend GNC's MASS XXX protien drink!. Gives you 64g of protien and 1200 calories per drink (plus BCAAs and other good stuff with very little sugar)!. I take two of these a day!.
3) You need to eat at least 6 times per day!. Even if it's a protien bar or the drink; but your drinks should be 1 in the morning and at least 1 at night (or after your workout)!.
4) do heavy lifting and workout INFREQUENTLY!. It sounds contradictory, but you don't build muscle in the gym!.!.!.working out more often in the gym (for our body types) will lead to muscle loss not gain!. So lift heavy (safely) and then leave!. You should not be spending anymore than 50 to 60 min in there (I actually recommend SUPERSETTING)!. Do no cardio (or just 20 min per week if you need to) and limit your workouts to ONLY 3x per week!.!.!.no more!. (for instance I superset upper body 2x per week and lower body 1x per week)!.
4) Give yourself plenty of rest between workouts!.!.!.normally 48 to 72 hours!.!.this helps build muscle!.
5) on your LOW days (non training) your calorie and protien intake will be lower than your HIGH days (training) but still should be HIGH!. You gotta be constantly doing this!.!.!.intake intake intake!.
Remember, results do take time!.!.!.good luck and keep focused and dedicated to results! Remember to ALWAYS keep good form!
Check out amazon!.com (etc) for good books on this subject as well!.Www@Answer-Health@Com
If you are skinny and have a hard time gaining mass, here is what I recommend:
1) your goal is major calorie intake!.!.!.way above 3000 calories per day BECAUSE we burn more calories than other body types which, if we can't keep it high, results in no mass gain!.
2) more protien intake!.!.!.most say that we need to take in close to 300g per day!. That's hard to do!. I'm pulling in about 200g per day!.
For 1 and 2 above, I REALLY recommend GNC's MASS XXX protien drink!. Gives you 64g of protien and 1200 calories per drink (plus BCAAs and other good stuff with very little sugar)!. I take two of these a day!.
3) You need to eat at least 6 times per day!. Even if it's a protien bar or the drink; but your drinks should be 1 in the morning and at least 1 at night (or after your workout)!.
4) do heavy lifting and workout INFREQUENTLY!. It sounds contradictory, but you don't build muscle in the gym!.!.!.working out more often in the gym (for our body types) will lead to muscle loss not gain!. So lift heavy (safely) and then leave!. You should not be spending anymore than 50 to 60 min in there (I actually recommend SUPERSETTING)!. Do no cardio (or just 20 min per week if you need to) and limit your workouts to ONLY 3x per week!.!.!.no more!. (for instance I superset upper body 2x per week and lower body 1x per week)!.
4) Give yourself plenty of rest between workouts!.!.!.normally 48 to 72 hours!.!.this helps build muscle!.
5) on your LOW days (non training) your calorie and protien intake will be lower than your HIGH days (training) but still should be HIGH!. You gotta be constantly doing this!.!.!.intake intake intake!.
Remember, results do take time!.!.!.good luck and keep focused and dedicated to results! Remember to ALWAYS keep good form!
Check out amazon!.com (etc) for good books on this subject as well!.Www@Answer-Health@Com