hi
i go to gym thrice in a week and work regularly but i hadnt gained mass especially in arms. what diet would you suggest to gain more mass i too use heavy weights with low reps (for eg in flat bench barbell extension i use 50kgs)i have been training ffor nearly 6 weeks WHAT WILL BE YOUR ADVICE
how to gain muscle
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cassiegose
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- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Hi there,
In order to increase muscle mass you'll definitely want to make sure you're getting enough protein and calories. Try to eat 1 to 1.5 grams of protein per pound of bodyweight to ensure youre getting enough protein. In order to ensure that you are getting enough you might try keeping a food journal for a while to track your calories and macros.
As far as lifting goes, make sure youre using proper form and constantly challenging yourself to get stronger. It doesn't matter how much weight you are lifting if you are using improper form. I would MUCH rather lift 5lb weights with proper from than 25lb weights with improper form. As for constantly challenging yourself... in order to gain muscle and grow you must consistently overload your muscles.... or challenge them to lift more than they are accustomed to lifting. So often I see people at the gym who come in day after day and lift the same weight that they have always lifted. They grab their weights, go through the motions, lift the same weights and same reps as they always have, then wonder why they aren't getting stronger. If you want to get stronger you must FORCE your muscles to do so by lifting out of your comfort zone so your muscles can adapt to the increased weight.
Does this all make sense?
Cassie
In order to increase muscle mass you'll definitely want to make sure you're getting enough protein and calories. Try to eat 1 to 1.5 grams of protein per pound of bodyweight to ensure youre getting enough protein. In order to ensure that you are getting enough you might try keeping a food journal for a while to track your calories and macros.
As far as lifting goes, make sure youre using proper form and constantly challenging yourself to get stronger. It doesn't matter how much weight you are lifting if you are using improper form. I would MUCH rather lift 5lb weights with proper from than 25lb weights with improper form. As for constantly challenging yourself... in order to gain muscle and grow you must consistently overload your muscles.... or challenge them to lift more than they are accustomed to lifting. So often I see people at the gym who come in day after day and lift the same weight that they have always lifted. They grab their weights, go through the motions, lift the same weights and same reps as they always have, then wonder why they aren't getting stronger. If you want to get stronger you must FORCE your muscles to do so by lifting out of your comfort zone so your muscles can adapt to the increased weight.
Does this all make sense?
Cassie
"Overloading" or challenging your muscles to increase in size has no relevance to fertility. Your fertility (that is, adequate testosterone levels and spermatozoa count) are determined by your anterior pituitary gland's stimulating hormones and the testes and the suprarenal glands.
If you are healthy, all of these glands should be functioning normally.
As for healthy Indian dishes, you do not say whether you are a vegetarian. Vegetarians can obtain sufficient protein from wholefood sources such as soybeans and derived products, lentils, chickpeas, peas, beans etc. Ideally, you need a wide range of vegetable sources. If you consume rice, then either brown rice, wild rice or Basmati are the most complete. Everyday white rice has poor nutrition, in that, the external coat (which contains the nutrients) has been discarded to make the white rice nice and fluffy. The Chinese and Japanese have yet to realize that the best part has been discarded.
If your workplace permits it, 5 or 6 small meals a day are better than 3 large meals. Also, supplement with protein/carb powder made up as a milk shake using skim milk. The protein component repairs and increases muscle fibres while the carbohydrate provides the glycogen/glucose fuel.
The training advice given by Cassiegose is excellent. You must continually challenge your muscles and move outside your comfort zone.
You must be going to the point of failure in your last few reps in each of your last sets.
Strict technique is demonstrated in another section of the Shapefit site.
If you are healthy, all of these glands should be functioning normally.
As for healthy Indian dishes, you do not say whether you are a vegetarian. Vegetarians can obtain sufficient protein from wholefood sources such as soybeans and derived products, lentils, chickpeas, peas, beans etc. Ideally, you need a wide range of vegetable sources. If you consume rice, then either brown rice, wild rice or Basmati are the most complete. Everyday white rice has poor nutrition, in that, the external coat (which contains the nutrients) has been discarded to make the white rice nice and fluffy. The Chinese and Japanese have yet to realize that the best part has been discarded.
If your workplace permits it, 5 or 6 small meals a day are better than 3 large meals. Also, supplement with protein/carb powder made up as a milk shake using skim milk. The protein component repairs and increases muscle fibres while the carbohydrate provides the glycogen/glucose fuel.
The training advice given by Cassiegose is excellent. You must continually challenge your muscles and move outside your comfort zone.
You must be going to the point of failure in your last few reps in each of your last sets.
Strict technique is demonstrated in another section of the Shapefit site.
which fruit juice would you suggest for me to gain muscle............ moreover in case of non veg how many days a week i should consume chickenYou can eat chicken every day if that is your main meat protein, but avoid the skin which has a high fat content. If you are buying chicken pieces, skinless breasts are the better option. Don't eat chicken by itself. Balance your meals with vegetables, rice, pasta etc. as the body needs both carbohydrates and protein together with all the other nutritional minerals and vitamins and amino acids they contain.
As for fruit juice building muscles, well it really doesn't do that effectively. Fruit juice contains fruit sugar called fructose. This is a carbohydrate and so becomes a muscle fuel ending up as glycogen stored in the muscle and converted to glucose in the blood as needed for fuel. (energy)
There is much debate about "wonder" juices such as Acai berry but really drinking pure orange, apple or blackcurrant or cranberry, or a mix of several of these, will supply all the fructose containing ascorbic acid (vitamin C) and anti-oxidants that you need. Avoid diluted products that have the words "fruit drink" on the package. This means that the original juice has been watered down and usually white cane sugar has been added.
As for fruit juice building muscles, well it really doesn't do that effectively. Fruit juice contains fruit sugar called fructose. This is a carbohydrate and so becomes a muscle fuel ending up as glycogen stored in the muscle and converted to glucose in the blood as needed for fuel. (energy)
There is much debate about "wonder" juices such as Acai berry but really drinking pure orange, apple or blackcurrant or cranberry, or a mix of several of these, will supply all the fructose containing ascorbic acid (vitamin C) and anti-oxidants that you need. Avoid diluted products that have the words "fruit drink" on the package. This means that the original juice has been watered down and usually white cane sugar has been added.
When trying to gain muscle (bulk up) your genetics plays a role, that is, if your mother and father were lean and lightweight, it will take longer for you to "become larger" than if your parents were of solid build. You must be patient and the results will come. Nothing worthwhile is easily obtained.
By using the word "fat", you probably mean muscle, and muscle is lean tissue which will slowly develop on your body if you eat healthy food and workout at a good intensity. You need to be doing three solid workouts a week. There should be a 48 hour gap between working the same muscle group again, because they need this amount of time to repair, recover and build new tissue (hypertrophy).
If you go to the exercise section of this Shapefit site, you will see lists of exercises for each muscle group, and if you click on a particular exercise you will see a demonstration of how it should be performed. Remember to follow strict form and use the full range of movement for that exercise. No shortcuts or cheating movements.
As for an arm routine, everyone has their favorite, but here is a sample using supersets. Supersets are where you alternate opposing muscle groups and this also eliminates the need for rests between each exercise. Go straight from one exercise to the next.
The arms are ideal for supersetting.
* Ezi curl bar - biceps curl, standing, or over a preacher bench.
* Pulley machine - V bar pressdowns
* Dumbbell hammer curls
* Bench press - barbell close grip (hands 4" apart) presses
* Dumbbell concentration curl or machine cable curls
* Dumbbell javelin throws (overhead extensions) or machine rope pressdowns
After a light warm up set, increase the weight and complete your first set, then increase weight again for each continuing set to increase the load on your muscles. Do three sets of 6 to 10 reps each exercise.
On the last set of each exercise you should go to failure because it is the last two reps of the final set that generates hypertrophy.
By using the word "fat", you probably mean muscle, and muscle is lean tissue which will slowly develop on your body if you eat healthy food and workout at a good intensity. You need to be doing three solid workouts a week. There should be a 48 hour gap between working the same muscle group again, because they need this amount of time to repair, recover and build new tissue (hypertrophy).
If you go to the exercise section of this Shapefit site, you will see lists of exercises for each muscle group, and if you click on a particular exercise you will see a demonstration of how it should be performed. Remember to follow strict form and use the full range of movement for that exercise. No shortcuts or cheating movements.
As for an arm routine, everyone has their favorite, but here is a sample using supersets. Supersets are where you alternate opposing muscle groups and this also eliminates the need for rests between each exercise. Go straight from one exercise to the next.
The arms are ideal for supersetting.
* Ezi curl bar - biceps curl, standing, or over a preacher bench.
* Pulley machine - V bar pressdowns
* Dumbbell hammer curls
* Bench press - barbell close grip (hands 4" apart) presses
* Dumbbell concentration curl or machine cable curls
* Dumbbell javelin throws (overhead extensions) or machine rope pressdowns
After a light warm up set, increase the weight and complete your first set, then increase weight again for each continuing set to increase the load on your muscles. Do three sets of 6 to 10 reps each exercise.
On the last set of each exercise you should go to failure because it is the last two reps of the final set that generates hypertrophy.