Gaining muscle...?

U

Unusual

0
Hey everybody, got a quick question...
Say i workout each muscle group very intensively every 3 days, allowing 2 days of recovery.. I keep eating around 190g of protein daily (i weight 190lbs). How fast should i build muscle? Around one pound a week?
Also, i want to know if taking 190g of protein is enough while cutting my total daily calories for weight loss, or should I increase my overall calorie intake as well to gain muscle...

Tnx in advance and excuse my english :)
 
Also, is doing 3-4 sets of 10-15 repetiton with maximum resistance/weight i can take (last 2 repetitions are extremely hard to complete), per muscle enough?? (eg. for biceps doing 30lbs dumbell curls)??
tnx.
 
ok. several things here:

1. to gain significant muscle mass, you need extra calories. to shed fat you need a calorie deficit. What is your goal? to add muscle or shed fat? pick ONE, and adjust your calories to meet the goal.

2. referring to #1, you can't really gain lean muscle and shed fat at the same time, unless you do both very slowly, or unless you're a new trainee..in which case any lifting will lead to increased muscle, and any activity leads to burning fat...at least for a short time. then you must pick a goal.

3. 1 pound of lean muscle a week will be rough to pull off unless diet, training and rest is all spot on. more doable if you're on a real bulking diet harder if you're just maintaining...really hard if you're trying to lean out.

4. your rep scheme sucks, badly. 15 reps is WAY too many. 5-6 reps for strength. 8-12 reps for mass. 15 reps for...well, 15 reps will train you to be able to do 20 reps with the same weight, an not much else. high reps = endurance...not strength or size.

5. curls? ditch all the isolation exercises and get with the compound exercises. until you're a seasoned lifter you shouldn't need more than 2 sets of bicep isolation per workout and I wouldn't even do that every workout. work your biceps on heavy compound back exercises.
 
Tnx for your answers malkore...

So, you are saying that I should move on to bigger weights if i can do more than 10-12 repetitions? That is, to do it so that the last one is barely complete?
I'm not from english speaking teritory so it would be helpful if you could explain the diference between isolation and compound excercises and what are the good compound excercises...?

Well, i think i should get to fat loss then a bit more until i lose that excess fat, and then get to gaining muscle...?

Tnx!
 
thanks Azn :)

Unusual,

Yes, if 12 reps isn't hard, use more weight. and I would also have days where you only go for 6 reps, and use even more weight, and probably one more set on those days too.

Compound means more than one joint is moved. These are the important compound exercises everyone should do: Bench press, military press, pull ups, barbell rows, squats and deadlifts.

Isolation means only one joint is moved. For example: bicep curls, tricep extensions, shrugs, calf raises...I think you get the idea.

a good routine should be 75% or more compound exercises, and only a few isolation exercises, and typically fewer sets for isolation too (like 4 sets for bench press, but only 2 sets for tricep extensions). bigger muscles can take more volume...small muscles can't.
 
Tnx man, now you're my hero too :)

One more question from above... About protein.. I weight 190lbs.. Should i shoot for 190grams of protein daily, or just increase my overall daily calorie intake? I really don't want to gain fat while bulking up, in fact, i would like to decreace if possible, i'm very disciplined :)

Cheerz!
 
hard to gain muslce and lose fat at the same time. 190g of protein is plenty (the rule is actually 1gram per pound of LEAN body mass, so if you have 20lbs of fat, your intake should be at least 170g but not exceed 250g).

for fat, we go .5g per pound of lean mass (so 75-85g a day) carbs make up the rest of your cals. more carbs to bulk, fewer to lean out.

pick one goal, and stick to the diet for that goal.
 
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