weight training programme

[wickedwelshlad]

hi my name is lewis, i am just under 12 stone, and im about 6 ft, ive been weight training for about 2 years now, and i have probally gained a good two stone of muscle, but now im just stuck in betweenn with my training routine.
I want to gain some good muscle mass, but i just dont seem to be getting good gains anymore of my new training programme... i eat plenty of protein daily, i have a good dosage of carbs...

i changed my routine about 2-3 months ago i changed my weight training programme from doing heavier and less reps, to lifting lighter weight and do reps of 7+...

to gain good muscle mass what would be a better way?
lifting heavier weights, and less reps..
or to lift lighter weights and do more reps....


and thank you for your time

 

[bodyforum]

i thinks lift lighter and do more reps will be better to gain mass and you can also try protein shakes and some weight gaining pills.
:jumping:

hi my name is lewis, i am just under 12 stone, and im about 6 ft, ive been weight training for about 2 years now, and i have probally gained a good two stone of muscle, but now im just stuck in betweenn with my training routine.
I want to gain some good muscle mass, but i just dont seem to be getting good gains anymore of my new training programme... i eat plenty of protein daily, i have a good dosage of carbs...

i changed my routine about 2-3 months ago i changed my weight training programme from doing heavier and less reps, to lifting lighter weight and do reps of 7+...

to gain good muscle mass what would be a better way?
lifting heavier weights, and less reps..
or to lift lighter weights and do more reps....


and thank you for your time

 

[Dutes]

If you want to gain mass you have to eat a caloric surplus. Straight up. Forget gimmicky pills or the like, eat more food!

It's quite likely your plateau has come as the diet isn't quite right. But as for sets/reps you should be lifting in the 6-12 rep range for 2-4 sets for hypertrophy. Also consider the actual exercises you are doing.

Post an example of your current program as well as your typical day's eating so that we can give you some more specific advice.

 

[Typhon]

you can also try protein shakes and some weight gaining pills.

Pills and shakes? Get real

Like Dutes said, if you’ve hit a plateau then it’s probably down to your diet. If you haven’t increased your calorie intake at the same rate that you’ve been gaining weight then you may have hit a point where you body needs more fuel.

If you’re aiming to gain mass, the way I see it is this; if your diet is in order and you have the correct surplus then you will gain weight, period. If your training is poor then most of that weight will be fat but the weight gain will still appear. Therefore if your weight isn’t increasing then the diet has to be insufficient for growth to occur.
If your training were your weak point then you would still notice weight gain but not strength

 

[Proteinboy]

the first thing you have to make sure is present is a caloric surplus

THEN, you have to make sure you are lifting heavy ENOUGH weights to trigger muscle growth. you have to pay attention to volume and intensity. you must lift in the range of 70%-90% of your 1RM for optimal muscle gains. if the weight isnt heavy enough(70% at least), it will become difficult to build muscle because they are not getting enough stimulus.
first weight, then volume.

 

[Ride_On]

Pills and shakes? Get real

Like Dutes said, if you’ve hit a plateau then it’s probably down to your diet. If you haven’t increased your calorie intake at the same rate that you’ve been gaining weight then you may have hit a point where you body needs more fuel.

If you’re aiming to gain mass, the way I see it is this; if your diet is in order and you have the correct surplus then you will gain weight, period. If your training is poor then most of that weight will be fat but the weight gain will still appear. Therefore if your weight isn’t increasing then the diet has to be insufficient for growth to occur.
If your training were your weak point then you would still notice weight gain but not strength

the first thing you have to make sure is present is a caloric surplus

THEN, you have to make sure you are lifting heavy ENOUGH weights to trigger muscle growth. you have to pay attention to volume and intensity. you must lift in the range of 70%-90% of your 1RM for optimal muscle gains. if the weight isnt heavy enough(70% at least), it will become difficult to build muscle because they are not getting enough stimulus.
first weight, then volume.

Listen to these two guys.

i thinks lift lighter and do more reps will be better to gain mass and you can also try protein shakes and some weight gaining pills.
:jumping:

Worst advice ever.

 

[malkore]

Weight gaining pills? What kind of ingredients are in those? Crisco?