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by Anonymous on March 16th, 2008

Anonymous

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I am just starting the gym, what should I do to gain muscle mass? What Supplements, dieting, etc.?

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  • by Anonymous on March 29th, 2009

    Anonymous

    It is a common rumor that heavy weight and low reps gives bulk:false. It is common for people to try that theory and end up not focusing on the form because they are just trying to push as much weight as they can. Start out for the first month focusing on perfect form 4-6 sets at 10 -15 reps with the last rep being difficult but not to where you are straining ( if you really don't know what perfect form is, do some research or contact someone educated in the field. I.E.- if you are bench pressing and have to push ya butt off the bench to get the weight up then it is not perfect form. FYI most amateur weightlifters do most of their exercises with incorrect form more or less. I am friends with competing bodybuilders and to gain bulk it is best to switch up weight with number of reps. (i.e. 1 month a weight you can get 6-10 sets of 10-12 reps upper body 0r 12-20 for legs and then another month do heavier weight that you can still get perfect form in 3-6 sets of 5-8 reps upper and 6-12 legs. That is just an example for hitting both slow and fast twitch fibers; some people try to hit both in each workout. Compound exercises are excellent for building size. SQUATS are the single most important exercise for body development. You will not get far unless you do a good squat workout once a week. Try to do your upper body workouts everyother day and legs and/or ab workouts the days between so the muscles can recover easier. Take a day off the day after rigorous workout days like after squat day and try to get 2 or 3 off days a week. Get 4- 6 healthy meals a day. 1.5 - 2 grams of protein per pound of bodyweight a day through these meals and protein supplements. Avoid soy protein. Take a multivitamin. Plenty of Vitamin C. 1-2 gallons of water a day. I also drink a carb supplement during my workout and a protein shake 30 mins after. Get 8-10 hours of sleep a night. This is just some basics. And no way is the only way. Bodybuilders have different techniques and different opinions so my answer may not be a great one to some but I can assure you it isn't wrong.

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