gaining muscle mass advice

W

wickedwelshlad

0
hi im 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
 
The rule of thumb seems to be that heavy weights, low reps (5 sets, 5 reps) is best for strength while lighter weights, higher reps (3 sets, 8-10 reps) is better for hypertrophy (muscle gain).

However, I've been able to build muscle on either plan, so I'm not so convinced that one is better than the other.

But, if you were making decent gains until you switched, and now you're not making any gains after giving the new routine at least 2 months ago, I'd say your routine is bad.

What was your routine and what is it now?
 
Do you know exactly how many calls your getting a day and how much is protein, carbs and fat?
you may think its plently but it may not be enough.
you migh tnot be eatting at the right times, doing the right workout or any number of things.
Type up your full program and we'll be able to see whats missing.
 
my routine

thank you both for replying :)

this my routine which i have been following for the last two months....

monday - chest + triceps

flat bench press = 7 reps and 3 sets
flat dumbell bench press =7 reps and 3 sets
incline dumbell bench press = 7 reps and 3 sets
fly arms on weight machine = 7 reps and 3 sets
____________________________________

skull crushers = 7 reps and 3 sets
single arm overhead extentions = 7 reps and 3 sets
lat pulldown (machine) = 7 reps and 3 sets

______________________________________

tuesday - shoulders and traps

seated dumbell press = 7 reps and 3 sets
single arm lateral raises = 7 reps and 3 sets
upright row = 7 reps and 3 sets

___________________________________________

thursday legs

squats = 7 reps and 3 sets
lunges = 7 reps and 3 sets
deadlifts = 7 reps and 3 sets

_____________________________________________

friday - back and biceps

deadlifts = 7 reps and 3 sets
bent over rows = 7 reps and 3 sets
single arm bent over row = 7 reps and 3 sets
dumbell curl = 7 reps and 3 sets
seated dumbell curl = 7 reps and 3 sets
barbell curl = 7 reps and 3 sets
______________________________________________

before i started this routine, i used to work out all my muscles parts such as chest twice a week, not just once, please could you give some advice on what routine to use, and how many times a week i should work my muscles out, coz i found that when i done e.g. my chest twice a week, i seemed more cut, and now it dont seem to be making much difference..

thank you for your time please write back :)
 
you really go into the gym on a tuesday, do 9sets then leave?

try a push pull, somthing like

squats
deads
lat pull
row
bi curls

calf raises
chest press
decline bench
shoulder press
tricep push down
ab and oblique work

This is just a basic concept, change the exercises to suit you. but try it.
monday 1
tuesday 2
weds off
thurs 1
fri 2
sat off
sun off
 
In addition to changing your routine a bit, 7 reps seems a bit low. I think you may be suffering from a lack of volume. Try 3 sets of 10 reps.
 
R.Lewis said:
you really go into the gym on a tuesday, do 9sets then leave?

try a push pull, somthing like

squats
deads
lat pull
row
bi curls

calf raises
chest press
decline bench
shoulder press
tricep push down
ab and oblique work

This is just a basic concept, change the exercises to suit you. but try it.
monday 1
tuesday 2
weds off
thurs 1
fri 2
sat off
sun off
Click to expand...

so i basically do something like squats,deads, lat pull, row, bi curls, on a monday.... then i exercise all muscles on a tues, etc? is that what you mean? please reply thank you for your time :)
 
You didn't answer Elan's question about calories and protein intake. If your weight and strength gains have stalled then it's probably time to re-evaluate yoru diet as your body's demands are going to be higher than before and you'll need to add some more fuel to the fire
 
A push pull would be much better that that split. I also would suggest full body 3 times a week. But like Typhoon said....diet. If you are not eating right then the lifting is just going to keep you status quo.
 
wickedwelshlad said:
so i basically do something like squats,deads, lat pull, row, bi curls, on a monday.... then i exercise all muscles on a tues, etc? is that what you mean? please reply thank you for your time :)
Click to expand...

Yes, do the 1st group of exercises one day and the 2nd group on the 3rds day
(the 2nd and 4th day being rest days)
 
protein + calories intake

well on a daily avarage ile have say about 70grams+ of protein which in most days that will be without fail.. but im not so sure on my calls intake, coz ive been told by a weight liffter who has been doing it for some years now, that if im looking to gain muscle, my best beat way with out gaining to much fat would be, to focus more on protein.. which is what ive done for a while..

when i wake up each morning ide uselly have..

2 fried eggs in a sandwich
which works out at about 30 grams of protein including the bread ....

or on some days ide just have two slices of toast = 7.2grams of protein

__________________________________________________

then ile have a can of tuna through the day, which is every day with out fail
which will work out at 33.2g of protein per full tin, which may sometimes be mixed with about 145g of pasta which will work out at about 48grams of protein, or ile have it in a sandwhich = 45.2grams of protein

__________________________________________________

Ile then also have dinner during the day, which again ide useally aim to have a good 20grams+ of protein in my meal, which for instance today i had a meal which had 30 grams of protein, 2 chicken fillets, and a few oven chips...

__________________________________________________

then in the evening ide also have something to eat which again is always peaking over the 10grams of protein with out fail..

___________________________________________________

so on a bad day the lowest intake of protein which ile get will be about 80, but is that evan enough? lol i cant afford protein shakes tbh...

can anyone please give me tips on a good diet to help me gain good lean muscle, evan if i gain a bit of at to, i just want to get bigger again

thank you so much for your replys all i appreciate so much :)
 
R.Lewis said:
Yes, do the 1st group of exercises one day and the 2nd group on the 3rds day
(the 2nd and 4th day being rest days)
Click to expand...

thanks a lot mate :)
so im guna try doing say about two muscle parts on say a monday....

then on my second and third day ile do a full body work out,
is that what i should do mate?

thanks again for your time :)
 
I don't mean to sound rude, but holy crap, you hardly eat anything.

When that guy told you to concentrate on protein he probably meant to aim for at least 1g per lb of body weight which is a common target for strength athletes which puts your target protein intake at about 160g a day

I think the reason for your gains slowing is clear; you need to step up the eating a hell of a lot as your body probably doesn't have the fuel it needs for growth
 
Typhon said:
I don't mean to sound rude, but holy crap, you hardly eat anything.

When that guy told you to concentrate on protein he probably meant to aim for at least 1g per lb of body weight which is a common target for strength athletes which puts your target protein intake at about 160g a day

I think the reason for your gains slowing is clear; you need to step up the eating a hell of a lot as your body probably doesn't have the fuel it needs for growth
Click to expand...

ok thank you mate thats grate help :)
so ive got to look into eating about 160+ grams of protein a ay then,
any advice you could give to me, in what to have with out protein shakes?, i just simply cant afford them lol

thanks again
 
Nuts and seeds can be my secret; a bag of economy peanuts from Sainsburys costs 27p for 200g and contains about 1,200Kcals and 60g of protein. I sometimes eat 2 packs a day giving me 2,400Kcals for about 50p.

I wouldn't suggest that as a healthy diet though, but it can help at the end of the month when I literally have a few pounds to get through the last few days before pay day

Peanut butter is good, Holland & Barratt sell giant sized tubs of 100% peanut butter for about £5 so you can add that to just about anything of put it on raw veg as a snack

Seeds are another great source at a pretty cheap price

If you have the money though, go with fish and chicken. Most supermakets sell bags of frozen 'white fish' at very cheap prices, it doesn't taste great but if you cook them in a tomato based sauce it'll taste pretty good
 
Typhon said:
Nuts and seeds can be my secret; a bag of economy peanuts from Sainsburys costs 27p for 200g and contains about 1,200Kcals and 60g of protein. I sometimes eat 2 packs a day giving me 2,400Kcals for about 50p.

I wouldn't suggest that as a healthy diet though, but it can help at the end of the month when I literally have a few pounds to get through the last few days before pay day

Peanut butter is good, Holland & Barratt sell giant sized tubs of 100% peanut butter for about £5 so you can add that to just about anything of put it on raw veg as a snack

Seeds are another great source at a pretty cheap price

If you have the money though, go with fish and chicken. Most supermakets sell bags of frozen 'white fish' at very cheap prices, it doesn't taste great but if you cook them in a tomato based sauce it'll taste pretty good
Click to expand...

thank you so much mate! that really is a big help :)
when i get pay next, ive been thinking of buying a nice size tub of whey protein, and take three shakes a day which that alone will give about 90grams of protein, then the rest will be food...
so nuts and seeds are a good source of protein then... :p thanks bud
 
if you want to gain mass through pills then there are many supplements in the market which you can try and if you want to gain mass naturally then you can try sleep after day eating or after your lunch.
 
I don't think there are that many supplements that actually work. A carb and protein shake and creatine is probably what actually works. With the first depending on how much you get during the day and how long your workouts are.
 
You must log in or register to reply here.
Back
Top