what kind of foods should i be eating so i can gain muscle without gaining a significant amount of fat? i don't mind gaining a little bit (5lbs and less)because i know i can take it off without a problem. just a little background, i'm 16, 6'3", and about 169lbs. heres workout routine. i do it 3 times a week. also, is it true that doing cardio will prevent muscle growth?
1. leg extensions
2. leg curls
3. squats
4. standing calf raise
5. tricep pullover
6. incline bench press
7. triceps extension
8. bent over barbell row
9. bicep curls w/ barbell
10. trunk curls
11. stiff legged deadlift
eating for muscle gain
Moderators: Boss Man, cassiegose
cardio will only prevent muscle gain if calories aren't high enough
1. leg extensions...these are useless take out and never do again in your life time
2. leg curls
3. squats
4. standing calf raise
5. tricep pullover
6. incline bench press
7. triceps extension
8. bent over barbell row
9. bicep curls w/ barbell
10. trunk curls
11. stiff legged deadlift
exercises are good butr are you doing this like a circuit??
1. leg extensions...these are useless take out and never do again in your life time
2. leg curls
3. squats
4. standing calf raise
5. tricep pullover
6. incline bench press
7. triceps extension
8. bent over barbell row
9. bicep curls w/ barbell
10. trunk curls
11. stiff legged deadlift
exercises are good butr are you doing this like a circuit??
yeah its in circuit form
i got another book from the library about the HIT principle. basically you do about 10-12 exercises in a full body workout with alot of emphasis on the negative portion of the repetion ex. lowering the bar when doing a bench press. you keep very strict form and do only one set w/ 12 reps per exercise. no rest in between sets. been doing this about a week now and i think i can already see some gains.
book is The New High Intensity Training by ellington darden. very bodybuilding oriented. talks alot about this guy named arthur jones, anyone heard of him before?
i got another book from the library about the HIT principle. basically you do about 10-12 exercises in a full body workout with alot of emphasis on the negative portion of the repetion ex. lowering the bar when doing a bench press. you keep very strict form and do only one set w/ 12 reps per exercise. no rest in between sets. been doing this about a week now and i think i can already see some gains.
book is The New High Intensity Training by ellington darden. very bodybuilding oriented. talks alot about this guy named arthur jones, anyone heard of him before?
HIT is a good principal.
Finding the right calorie level where you will gain some muscle but not gain fat is quite tricky. You need a calorie surplus each day, but if it's too much of a surplus you will gain fat. Timing of certain nutrients needs to be just right as well.
I agree with Swanso ont he extensions. Long term, they can actually cause knee injuries. I would also change and not do circuit form. Make sure you rest plenty between sets also.
Please let me know if I can help more!!
Sarah
Finding the right calorie level where you will gain some muscle but not gain fat is quite tricky. You need a calorie surplus each day, but if it's too much of a surplus you will gain fat. Timing of certain nutrients needs to be just right as well.
I agree with Swanso ont he extensions. Long term, they can actually cause knee injuries. I would also change and not do circuit form. Make sure you rest plenty between sets also.
Please let me know if I can help more!!
Sarah
break up into 2 heavy workouts like this:
day 1
squats...stiff leg deadlift...bent row...incline press...db shoulder press...tri extention
day 2
deadlifts (have someone show you these or move stiff leg deadlifts to here and do leg curls on day 1 in their place)...calf raise...pullover...bb curls...trunk curls
day 1
squats...stiff leg deadlift...bent row...incline press...db shoulder press...tri extention
day 2
deadlifts (have someone show you these or move stiff leg deadlifts to here and do leg curls on day 1 in their place)...calf raise...pullover...bb curls...trunk curls
im getting some interesting results with this routine. been doing it 3 times a week and ive kept diet decent actually been eating a little more than usual. ive lost a pound in the last week even though i haven't done any cardio in two weeks and workouts are only 20 minutes long each. anyone have an explanation? is the weight loss detrimental to muscle gain at all?