For all the guys that work out can you help me?

TheRob

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I have a gym membership which is 24/7. im free any day

oh God it's like a dream!
I have a program that will work fantastically but you wont believe me when I tell it to you and everyone who dosn't know what they are talking about will claim it sucks
interested?
 

TheRob

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I dislike training to failure at all
and for mass gaining I dislike it long term
it does have uses for short term if additional mass is your only concern but long term it's overall detrimental



The best way to build mass (not necessarily strength or endurance) is to do reducing reps.
It takes some working out to start with. You start at a weight where your muscle fail on the 10th-11th rep (fail as in can not complete the rep as its too heavy). once you have found that weight you do your 10-11 reps then when your muscles fail your remove enough weight to be able to do 9-10 reps but fail on the 10th-11th rep. you continue this untill you can not do anymore.

It's agony but if you are wanting to bulk up really fast it is a great technique, but normally requires 2-3 days recovery for each muscle group so plan your workouts well.

Once you get to the size you want you can shift your focus to endurance/strength by lifting a constant weight repeated times or gradually building up your weight as you progress through your reps.

When aiming to build alot of muscle you should be aiming for 40% of your total daily calories to come from protein, 55% from complex carbs(not simple carbs those are useless and make the protein useless) and the last 5% from good quality fat like olive oil etc.
 

twoton

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hey im just starting to go into the gym and i need advice on how to build muscle mass. I need help with how many reps and sets to do for each body part to gain muscle. I read that 3-6 sets of 8-12 reps is good? or is that too much? Also it says to work out every other day so if i work out monday around 6pm i can work out on tuesday at 6pm since its a day in between or i work out until wednesday. thanks I appreciate all the help.

Too many reps, in my opinion.

I'd stick with five sets, five reps, of five exercises. Squats, deadlifts, presses, bench presses, and cleans. That's it. Get adequate rest and recovery, and eat as many (clean) calories as you can stuff into your gullet. Basically, become human foie gras. You'll bulk up with muscle mass and fat. Don't worry about the fat. You can always trim down later.

Don't take my word for it, get a copy of "Starting Strength" by Mark Rippetoe.

You could follow the route of lots of reps of all different kinds of exercises, etc. It works for a lot of people. But if you want to build mass you need a mass building program.

Another program to try is one of Pavel Tsatsouline's programs. Find 80% of your max, and do 5 reps for 15-20 sets. Not stuff like curls, or lat pull downs. It's for squats, deadlifts, presses...
 
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