How to gain muscle and how long it takes? read details?!
Question: How to gain muscle and how long it takes!? read details!?
i been lifting for a while now and i aint seein no results i jus wondering how long it takee for noticible results(specificly on the whole arm)
and this is the stuff i do if u have any better routines plz postem here
(i do 3 sets of each every 2 days)
25 push ups
10 bench press
15 barbell curl
20 wrist curl
15 hammer curl each arm
50 shoulder circles
those weight roll up things 2 sets
30sit ups
20 tricep dips
15 tricep curls each hand
15 squats
15 preacher curl each arm
(as u can see im mostly tryin to get bigger arms so plz post here if u got some other exercises)
thanksWww@Answer-Health@Com
and this is the stuff i do if u have any better routines plz postem here
(i do 3 sets of each every 2 days)
25 push ups
10 bench press
15 barbell curl
20 wrist curl
15 hammer curl each arm
50 shoulder circles
those weight roll up things 2 sets
30sit ups
20 tricep dips
15 tricep curls each hand
15 squats
15 preacher curl each arm
(as u can see im mostly tryin to get bigger arms so plz post here if u got some other exercises)
thanksWww@Answer-Health@Com
Answers:
With those numbers, you're focusing more on endurance rather than muscular hypertrophy!. The maximum number of reps should be 12!. Remember it's the INTENSITY and not the VOLUME which counts!.
It's a good thing you're using a combination of free weight and body weight exercises!.
A few compound exercises which are effective include:
Shoulders: Military Press, Hang Clean and Press, Arnold Press
Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl
Legs: Barbell Squat, Deadlift, Lunges
Back: Chin-Up, Pull-Down, Deadlift, Row
Chest: Push-Up, Dips, Bench Press
Start off with 4 sets of 12 reps then once it get's easier do 3 sets of 10 and then 2 sets of 8!. Always remember to strain on your last rep!.
If the exercises get easier do harder variations!. So you could have elevated pushups, one handed pushups, weighted pushups, planche pushups, weighted dips, weighted chinups and weighted pullups!.
Don't spend more than 1 hour per session otherwise you'll end up in the catabolic state!.
Hope this helps :)Www@Answer-Health@Com
It's a good thing you're using a combination of free weight and body weight exercises!.
A few compound exercises which are effective include:
Shoulders: Military Press, Hang Clean and Press, Arnold Press
Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl
Legs: Barbell Squat, Deadlift, Lunges
Back: Chin-Up, Pull-Down, Deadlift, Row
Chest: Push-Up, Dips, Bench Press
Start off with 4 sets of 12 reps then once it get's easier do 3 sets of 10 and then 2 sets of 8!. Always remember to strain on your last rep!.
If the exercises get easier do harder variations!. So you could have elevated pushups, one handed pushups, weighted pushups, planche pushups, weighted dips, weighted chinups and weighted pullups!.
Don't spend more than 1 hour per session otherwise you'll end up in the catabolic state!.
Hope this helps :)Www@Answer-Health@Com
your doing too much at once!.
focus at one muscle at a time
slowly add on the weight!. add more pounds to the weights once it starts to feel light, it just takes time!.Www@Answer-Health@Com
focus at one muscle at a time
slowly add on the weight!. add more pounds to the weights once it starts to feel light, it just takes time!.Www@Answer-Health@Com
Please see my answer belowWww@Answer-Health@Com
From what you say here I would say you need to change up your number of repetitions and most likely the weight you are using!.
Your goal is hypertrophy of the muscle!. Hypertrophy is an increase in cross-sectional area of the muscle fiber (You want them to look bigger)!.
Based on your training goal your goal should be doing 6-12 repetitions and doing 3-6 sets per exercise!. Don't forget about rest periods!. You will want to rest 30-90 seconds between sets!.
Be sure to use proper form!. If you can't finish out a set while maintaining proper form don't finish the set!. Go to your rest period!.
At the end of the set you want to feel like you couldn't possible lift the weight more than one or two more times!. Again I stress, while maintaining proper form!.
You have a pretty good list of exercises!. I might recommending doing an exercise that focuses on your upper back like a lat pull down or some sort of row!. Don't forget about the shoulders, try shoulder raises to the front and side!. I'd take out one of your curls (barbell, or preacher)!. I'd also recommend working out opposing muscle groups one after the other (do your biceps exercises then your triceps)!. Sit ups are great (the work the rectus abdominus or the "six-pack") don't forget there are also obliques (the ab muscles on the sides) Try side crunches!. And you want to workout the opposing muscles (lower back)!. Do a couple exercises for those muscles!. I might throw in a couple sets of lunges, because lunges are a really great exercise!. And don't forget about the lower legs (your calves and shins) try some raises and some toe taps (one leg at a time) tap your toes at a fairly quick even speed for 30 secs-1 min!. Feel the burn!.
Don't forget to stretch after wards and I hope you are doing cardio!.
Hope this helps!.Www@Answer-Health@Com
Your goal is hypertrophy of the muscle!. Hypertrophy is an increase in cross-sectional area of the muscle fiber (You want them to look bigger)!.
Based on your training goal your goal should be doing 6-12 repetitions and doing 3-6 sets per exercise!. Don't forget about rest periods!. You will want to rest 30-90 seconds between sets!.
Be sure to use proper form!. If you can't finish out a set while maintaining proper form don't finish the set!. Go to your rest period!.
At the end of the set you want to feel like you couldn't possible lift the weight more than one or two more times!. Again I stress, while maintaining proper form!.
You have a pretty good list of exercises!. I might recommending doing an exercise that focuses on your upper back like a lat pull down or some sort of row!. Don't forget about the shoulders, try shoulder raises to the front and side!. I'd take out one of your curls (barbell, or preacher)!. I'd also recommend working out opposing muscle groups one after the other (do your biceps exercises then your triceps)!. Sit ups are great (the work the rectus abdominus or the "six-pack") don't forget there are also obliques (the ab muscles on the sides) Try side crunches!. And you want to workout the opposing muscles (lower back)!. Do a couple exercises for those muscles!. I might throw in a couple sets of lunges, because lunges are a really great exercise!. And don't forget about the lower legs (your calves and shins) try some raises and some toe taps (one leg at a time) tap your toes at a fairly quick even speed for 30 secs-1 min!. Feel the burn!.
Don't forget to stretch after wards and I hope you are doing cardio!.
Hope this helps!.Www@Answer-Health@Com