The best way to put on mass, is low set 3-4 low reps 5-6 Heavy weight.
you need to rest in between you weight days, add cardio days on the no weight days, (example) MON: Chest & Delts Tues: Cardio 30min NO weights WED:Legs THURS: Cardio 30 No weights FRI: Back & Arms SAT: Cardio 30min No weights.
SUNDAY TOTAL REST
Your weight should be about 55% of your max weight that you can lift (or more) (example) is my max bench is 400lbs so 55% (roughly) would be 255lbs 4x6 you can go to failure if you wish, but have a spotter to do that, safety is first.
ALWAYS warm up & ALWAYS stretch out before and after your weight routines, it will reduce injury, which is a risk when lifting heavy.
* From experience I like to hit all my major muscle groups with 4-5 exercises from different angles BUT I only do 2-3 exercises for smaller muscles groups; (example) MON: Chest & Delts: I start with; DB Incline Press 4x6 Flat DB press 4x6 Decline DB press 4x6 Cable crossovers 3x6 DB flyer 4x6 (30-45 sec rest between set to keep intensity) DB should press 3x6 Front DB Raises 3x6 Side DB Raises 3x6 (weight session should be no more than 40-60 minutes MAXX, any longer your either doing to much or taking to long resting / talking to much. LOL but true.
*TIP* On your cardio days drink H20, on you heavy weight days drink Isotonic drink, like powerade, isotonic drink on your weight days will help you with a burst of glucose which assist you with your next sets & reps.
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DIET plays a major part to this, you need to consume high amount of Protein to build muscle mass, for a beginner I would suggest 1-1.5 gram of protein per pound of your body weight, which is a lot, not to excessive, I eat, without thinking 400-600g of protein per day. Protein is the muscle builder. I would suggest anyone want to gain mass, eat protein with every meal.
So your diet should be High Protein, Low Carbs, Low Fat (please note I said LOW CARBS not NO CARBS) your carb for should come from complex carbs. I would also suggest you eat more frequently as well, like every 2 hrs, the wisdom to this is; eating more frequently speeds up the metabolism, your metabolism will burn energy in your body, consuming high amount of protein protects the muscles from muscle waste or as we know it, catabolism. So the body will then turn to it's third source of energy, which is fat.
NOTE: as you get bigger, muscles burn a lot of energy, so the big the muscles, the more energy burnt, more fat your will burn off. yet you must keep the protein intake high to stop muscles catabolism.
H20(WATER) consume a lot of water, we need to replace the sweat, H20 also restores a lot of body function. aim for around 2-3 litres daily.
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Supplements have there place and there a heap of them out there, most are just designed to make money, but I want to stress this: you get real growth from real food, end of story. Supplements are called that because they only supplement your existing DIET: But there's some good ones, some you will need, they are:
Whey Protein (WPI) = Rich Protein
Sports Multi vitamin with zinc = restores what you lose with sweat. (zinc for men)
HMB or Glutamine = prevent muscle break down, helps recovery (some WPI) includes Glutamine so read the label.
I would not recommend Creatine to a beginner, because Creatine is high in sodium and sodium retains water in the body, will give you a bloated look.
Last one for the men only: "Testosterone Boosters" Gaspari Nutrition make a product called Noverdex XT, it is a Natural test boost for men, I use it myself it's awesome and really works, no bullshit. Noverdex XT comes with an anti-Aromastase; what that mean is, this product will boost your natural Testosterone levels and prevents test from converting to estrogen, which is great. If you dont know it already testosterone is Number ONE for building muscle. So increasing your test level will work in your favour, when it comes to building mass. You have to cycle this product for 8 weeks, then take 2 weeks off and 8 weeks on again etc etc.
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REST TIME: is also very important when it comes to building muscle, you need to get as much rest as possible, because it's when we rest, our muscles are in a state of repair and growth. So get a good 8-9 hrs sleep.
I think thats about the size of it.. I dont think I left anything out.
Comments
Thanks that helped alot.
by MCam23 on August 8th, 2007
Great your welcome
by Athrael on August 8th, 2007
Do you know of any websites or any books I can look at that can tell me what you told me?
by MCam23 on August 15th, 2007
Off the top of my head no. But then before I started a diet and exercise program I spent a lot of time at the library and read a lot of books - not just the ones with a lot of illustrations but also those that were more based on research and studies. Plus I subscribed to men's health and a few other magazines. Just about any book on the subject will touch on these kinds of issues. I don't know about the web. When I was able to have a full routine and when I started out was in the era before the internet.
by Athrael on August 15th, 2007
Ok what muscle magazine would you think its the best?
by MCam23 on August 16th, 2007