How can I put on more weight (muscle mass)?!
Question: How can I put on more weight (muscle mass)!?
Basically, I've been a keen user of the gym for quite a few years now, and my main goal has always been to build more muscle and add a few extra pounds!.
I've tried loads of workout routines, supplements and attempted to eat alot moe!. However I seem to have been stuck at 11st (70kg or 155lbs) for the last year or 2 and can't seem to put on anymore weight!. Even when I've had breaks from working out my weight remains the same!
Is the key to putting on weight quality food (protein/carbs), progression, consistency, no!. of sets/reps, rest period, sleep etc etc!.!.!.It seems there are two many factors, and unfortunately the general 'muscle buidling' community has too many mixed opinions and no definitive answers!.
any help would be much appreciated!. Oh and I'm not interested in using steroids
Www@Answer-Health@Com
I've tried loads of workout routines, supplements and attempted to eat alot moe!. However I seem to have been stuck at 11st (70kg or 155lbs) for the last year or 2 and can't seem to put on anymore weight!. Even when I've had breaks from working out my weight remains the same!
Is the key to putting on weight quality food (protein/carbs), progression, consistency, no!. of sets/reps, rest period, sleep etc etc!.!.!.It seems there are two many factors, and unfortunately the general 'muscle buidling' community has too many mixed opinions and no definitive answers!.
any help would be much appreciated!. Oh and I'm not interested in using steroids
Www@Answer-Health@Com
Answers:
Is the key to putting on weight quality food (protein/carbs)!?
______________________________________!.!.!.
Highly important!.!.!. For gaining muscle you need at least 1gram of protein per pound of lean body mass!.!.!. you also need 2-3grams of carbs per pound of lean body mass as well as some GOOD fats!.so i would suggest some kind of whey protein for post workouts would do (by itself it is enough) and other slower breaking down proteins on off-days when you wake up at lunch and just before bed(all the protein you really need is in food-so do research your foods!.!.!.)!.!.!.
what about progression!?
______________________________________!.!.!.
this should always be a goal seeing that you are trying to progress in gaining weight!.!.!.look to increase your weight gradually once/twice a week however no more than 2 weeks should go by without an increase(depending on your gains ofcourse)!.!.!.
how consistency is a factor!?
______________________________________!.!.!.
well im going to have to say this is probably the most important if all things are being done consistantly CORRECT!.!.!.
What about the number of sets/reps!?
______________________________________!.!.!.
When attempting to gain muscle you should ultimately look at lowering the reps and increasing the amount of weight being done!.!.!. It should be a gradual challenge to finish each exercise!.!.!. I would say a decent regiment would be to do a 3-4 sets keeping the reps with in 12 going down maybe 2 with some decent increases each set with every last set ending in failure(some do not prefer to go to failure-however i have always gotten my best results with going to failure)!.!.!. Also isolating muscles like having a chest and tricep day or back and bicep day may help, it works for me!.!.!. Another thing that may help is staying a way from machines and using mainly dumbells and barbells or core exercises, this was what really did it for me!.!.!. I have not used machines since leaving them except may the preacher curl machine for more comfort under my elbows!.!.!.
how important is the rest period/sleep!?
______________________________________!.!.!.
Rest is vital to gaining any amount of muscle!.!.!.You need to be getting all of your sleep at night!.!.!. Not to mention your body needs some time to recover every few months from all of the stress your placing on your body!.!.!.
"It seems there are two many factors, and unfortunately the general 'muscle buidling' community has too many mixed opinions and no definitive answers!."
______________________________________!.!.!.
This is true but I would say not everyone workouts, eat, or sleeps the same amount!.!.!. So in the end do what you feel is best!.!.!. I would also recommend writing your diet down and maybe scheduling a session for a trainer to gain some ideas of how to setup your workout!.!.!.
Wish the best to you!.!.!.Www@Answer-Health@Com
______________________________________!.!.!.
Highly important!.!.!. For gaining muscle you need at least 1gram of protein per pound of lean body mass!.!.!. you also need 2-3grams of carbs per pound of lean body mass as well as some GOOD fats!.so i would suggest some kind of whey protein for post workouts would do (by itself it is enough) and other slower breaking down proteins on off-days when you wake up at lunch and just before bed(all the protein you really need is in food-so do research your foods!.!.!.)!.!.!.
what about progression!?
______________________________________!.!.!.
this should always be a goal seeing that you are trying to progress in gaining weight!.!.!.look to increase your weight gradually once/twice a week however no more than 2 weeks should go by without an increase(depending on your gains ofcourse)!.!.!.
how consistency is a factor!?
______________________________________!.!.!.
well im going to have to say this is probably the most important if all things are being done consistantly CORRECT!.!.!.
What about the number of sets/reps!?
______________________________________!.!.!.
When attempting to gain muscle you should ultimately look at lowering the reps and increasing the amount of weight being done!.!.!. It should be a gradual challenge to finish each exercise!.!.!. I would say a decent regiment would be to do a 3-4 sets keeping the reps with in 12 going down maybe 2 with some decent increases each set with every last set ending in failure(some do not prefer to go to failure-however i have always gotten my best results with going to failure)!.!.!. Also isolating muscles like having a chest and tricep day or back and bicep day may help, it works for me!.!.!. Another thing that may help is staying a way from machines and using mainly dumbells and barbells or core exercises, this was what really did it for me!.!.!. I have not used machines since leaving them except may the preacher curl machine for more comfort under my elbows!.!.!.
how important is the rest period/sleep!?
______________________________________!.!.!.
Rest is vital to gaining any amount of muscle!.!.!.You need to be getting all of your sleep at night!.!.!. Not to mention your body needs some time to recover every few months from all of the stress your placing on your body!.!.!.
"It seems there are two many factors, and unfortunately the general 'muscle buidling' community has too many mixed opinions and no definitive answers!."
______________________________________!.!.!.
This is true but I would say not everyone workouts, eat, or sleeps the same amount!.!.!. So in the end do what you feel is best!.!.!. I would also recommend writing your diet down and maybe scheduling a session for a trainer to gain some ideas of how to setup your workout!.!.!.
Wish the best to you!.!.!.Www@Answer-Health@Com