Building up muscles

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Obshobs

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Firstly, i'd like to apologize for writing yet another thread about how to build up muscles.

Secondly, i'd be really great if somebody could give a thorough answer to my list of questions.

I'm 19 years of age, 182cm tall and my weight is 72kg. My aim at the gym is to gain weight to at least 80kg... actually, the weight is not that important. I'd rather get some muscles. For instance, i push 62.5 kg from the bench, and i'd like to push my own weight. I'd basically want a general increase in volume of all my muscles.

My program that my personal trainer gave me says the first training day i should train with a lot of weights but with short series (like three times 5-8), and this should be really heavy for me. This first training day is for my upper body.
Second day is also upperbody, but with longer series (12-15 repeats)
Third day is lower body, with series ranging from three times 10-15 repeats.

I go to the gym about 4-5 times a week.

So my question is, is there a simple way to get more muscles, because i haven't really gained much muscles in the past few months with this programme. I eat 5 meals a day. The meals are normal sized, normal amount of proteins and carbs and proteins. After every workout i drink a protein drink containing 36%proteins 56% carbs.

As i read on some topics on this forum, most suggestions go toward the meal. Is it really THAT important to eat eat eat eat eat? Is there no other way to get more muscles? I also read that the diet should contain 30/30/40 grams of fat, protein and carbs. Where the hell do i get that much proteins? (except eggs, cos i hate eggs :) ). Should i train more/less? Should i change the programme in any way? should i eat better protein drinks after the training?

Thank you in advance for any help... and sorry for my not perfect English
 
Let me ask you this question first. You say you are doing upper body 1st day and 2nd day, Are you doing the same body parts ?? As far as eating goes, yes you have to eat,eat,eat,eat. I'll say this simply, if you do not eat as many "calories" as you expend you will lose weight. If you eat the exact amount of cals you expend you will maintain your weight and if you eat more cals than you expend you will gain weight. Now you just can't eat any and everything either. Figure out your maintenance cals and adjust from there. Good proteins include, lean meats, cottage cheese, fish, eggs among others. Also you must drink lots of water. Eat at least 5-6 times a day. (I actually eat more than that) Be sure your meals include a good protein and complex carb. Do a search on this forum of the various topics you are interested in, there is a lot of good info here. So I guess it all comes down to, no, you can't build more muscle without eating plenty (healthy eating) and of course proper weight/strength training. If I am wrong, I'm sure I will be corrected by these knowledgeable members. Good luck to ya
 
thank you jpc for your reply :)

The first and second day are *basically* the same muscles, but with different movements/machines. For instance, the first day i push from the bench, and the second day i use separate weights for both hands - same muscles, but different movement.

And one question regarding calories - i thought they were bad for you? I mean, calories don't build up muscles, but build up a fat layer right? I mean, if i need a lot of calories all i need to do is go to the nearest mcdonalds :D

edit: As for the proteins, does the protein shake i drink not give enough good proteins / carbs?
 
if you want to gain muscle mass, use freeweights, not a single machine.
Squat, deadlift, rows/pullups, military press stuff like that. the first two are a MUST if you want size;) and its all about the eating really, you can work as hard as you want, if you dont eat, your body wont get any material for the building project;)

and if you strenght train, carbs will build you muscle instead of fat, its likly that you gain some fat too, but hey, you can loose that afterwards if you want:p
 
thank you karky for your reply :)

I actually do squats, deadlifts and pullups as a part of my upper body training. I'd say i use about fifty fifty machine / freeweight. Or depends on how you define freeweight...

Anyways, i kinda got the answers i wanted, thank you for the replies. If someone still could answer me the question on whether the protein shake i drink daily doesn't give enough proteins?
 
I am assuming you are asking about your protein shake supplying enough protein following your workout, as that is when you take it. Well I shoot for at least 40 grams of protein post-workout. I'm sure this is debatable. I do not know how many grams your protein shake contains, but personally at least 40 grams is what I aim for.
 
One more thing, I would change your weight trainig routine also, do upper body, then next workout, lower body, then back to upper body. I don't know why your trainer has you doing 2 consecutive upper body same muscle days. Of course, that is JMO !
 
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