change my regimen? advice on building mass

raazdeth said:

Hi all,

I was wondering if anyone could offer any advice/recommendations on
what I can do to increase muscle mass. I've been an avid weight lifter
for close to a year now and my strength has increased, no doubt, and I
do look a bit bigge but I'm still seeing myself as lanky. My week
workout consists of:

Sunday - cardio, situps, pushups
Monday - Chest, Biceps and Triceps w/ Dumbells (flat bench, incline,
curls)
Tuesday - Lower Back, and Upper Back (military press, lateral, pull
ups)
Wednesday - Legs (squats, hack squats, leg curls and extensions)
Thursday - Chest, Bicep adn Triceps w/ bars (bench press, alternating
incline and decline every other week, curls)
Friday - rest day
Saturday - cardio, situps and pushups

I curious about the number of sets & reps that you do, and if you are
making regular increases in resistance. Also, how tall are you?

jP

raazdeth said:

As far as meals go, I eat 3x a day and its usally always
the same thing.

Eating 5-6 smaller meals a day is said to be better than three larger
meals a day - fuels your body better. Variety in food choices avoids
burnout.

Quoted message said:

Breakfast (which consists of a meal and a snack before the
workout) I'll have a muffin, low fat yogurt, 2% milk, and a banana.

About 85% carbs and 15% protein. Why bother eating a lowfat yogurt if
you are drinking 2% milk? Check your fat content of muffin too (may be
an eye opener) and many yogurts also have too much sugar in them. You
could be making better choices here.

Quoted message said:

Lunch its either a tuna sandwich (made myself using mayo and
salmon) on whole wheat with fruit and freshly squeezed OJ,
chicken breast sandwich with same snack and drink,

About 75% carbs and 25% protein. Nix the OJ and eat the orange.

Quoted message said:

or pasta.

Carb heavy - could be eating vegetables in here somewhere instead.

Quoted message said:

Dinner, since I'm Asian, consists> of rice, and usually fish,
poultry, pork chops, what have you.

Less rice, more vegetables and more protein.

Overall you need more protein and less useless carbs, replaced with
other denser nutrient carbs (oatmeal, yams, green vegetables etc) Good
nutrition is usually a missing component when people cant reach their
goals.

joanne

Raaz,
This is all my experience, but in my latest comeback I have put on
about 20 pounds in around 3 months (okay a little is in the belly, but
I've gained a lot of strength too). It looks like you aren't eating as
much as you probably need to be to be adding mass. I eat my three
meals but also drink a protein smoothie morning and night. I also
snack on trail mix at work. I also eat a preworkout meal. I joke
about my eating now by refering to Lord of the Rings when the Hobbits
can't understand that when they are traveling they won't be eating as
much, they mention breakfast and then late breakfast, then early lunch,
etc (if you've seen the movie its a funny scene).
You are also working out a lot which is helping your fitness but
probably not adding the mass as much as 3 or 4 intense workouts a week
with good rest in between. On cardio days I would cut the pushups out
to give your chest rest. Your workout also overlaps pushing and
pulling exercises. I prefer to split my upper body into pushing
exercises and pulling exercises. Therefore I would do chest with
triceps on one workout (bench, incline, dips, military press) and then
do another workout with back (cleans, pulldowns, pull-ups, rows,
biceps). I feel that this helps prevent overtraining by giving muscles
more rest than overlapping workouts do.
You don't mention your reps or number of sets. I would recommend
lifting pretty heavy not more than ten reps most sets. I also would
recommend an intense workout around an hour in length followed by a
smoothie and more eating. Hey you asked about adding mass.

James

raazdeth said:

Hi all,

I was wondering if anyone could offer any advice/recommendations on
what I can do to increase muscle mass. I've been an avid weight lifter
for close to a year now and my strength has increased, no doubt, and I
do look a bit bigge but I'm still seeing myself as lanky. My week
workout consists of:

Sunday - cardio, situps, pushups
Monday - Chest, Biceps and Triceps w/ Dumbells (flat bench, incline,
curls)
Tuesday - Lower Back, and Upper Back (military press, lateral, pull
ups)
Wednesday - Legs (squats, hack squats, leg curls and extensions)
Thursday - Chest, Bicep adn Triceps w/ bars (bench press, alternating
incline and decline every other week, curls)
Friday - rest day
Saturday - cardio, situps and pushups

Cardio will make you smaller. Calisthenics don't help. If you did a whole body
routine twice a week you'd be better off, IMHO. Squat, press, sldl, crunch, chin.

Quoted message said:

As far as meals go, I eat 3x a day and its usally always the same
thing. Breakfast (which consists of a meal and a snack before the
workout) I'll have a muffin, low fat yogurt, 2% milk, and a banana.
Lunch its either a tuna sandwich (made myself using mayo and salmon) on
whole wheat with fruit and freshly squeezed OJ, chicken breast sandwich
with same snack and drink, or pasta. Dinner, since I'm Asian, consists
of rice, and usually fish, poultry, pork chops, what have you. I can
feel a little guilty over dinner.

Meat and dairy and calories will make you bigger. It'll be mostly muscle if
you're lifting heavy. Veggies are good for you - relish in the tuna salad, even.

Quoted message said:

I weigh in at 192 lbs though I don't look a bit like it. I do have
larger than average calves and thighs so I'm guessing its all there,
heh. THere is some shape. My abs and stomach are relatively flat though
not cut or chiseled and there's some definition on my arms but not
bulging or vein popping. 🙂

I agree with T on the workout frequency but I wouldn't really recommend
getting away from cardio since it is good for you health even though it
will not help you in getting bigger. The strongest I ever got happened
when I was so busy at school that I usually only had time for one
monster workout a week for several months. I kept getting stronger and
stronger. I would say that limiting to three workouts a week would be
okay.
I feel that it is hard to gain muscle mass while trying to maintain a
totally lean physique. It can be done but it is easier to give your
body a calorie cushion so that it doesn't ever catabolize muscle.
After the muscle is built then you can work on cutting the cushion.
All this is my opinion.

raazdeth said:

Hi all,

I was wondering if anyone could offer any advice/recommendations on
what I can do to increase muscle mass. I've been an avid weight lifter
for close to a year now and my strength has increased, no doubt, and I
do look a bit bigge but I'm still seeing myself as lanky. My week
workout consists of:

Sunday - cardio, situps, pushups

None of these will do anything for large mass gains. I'd drop them
entirely and call it a rest day.

Quoted message said:

Monday - Chest, Biceps and Triceps w/ Dumbells (flat bench, incline,
curls)
Tuesday - Lower Back, and Upper Back (military press, lateral, pull
ups)
Wednesday - Legs (squats, hack squats, leg curls and extensions)
Thursday - Chest, Bicep adn Triceps w/ bars (bench press, alternating
incline and decline every other week, curls)
Friday - rest day
Saturday - cardio, situps and pushups

As far as meals go, I eat 3x a day and its usally always the same
thing. Breakfast (which consists of a meal and a snack before the
workout) I'll have a muffin, low fat yogurt, 2% milk, and a banana.
Lunch its either a tuna sandwich (made myself using mayo and salmon) on
whole wheat with fruit and freshly squeezed OJ, chicken breast sandwich
with same snack and drink, or pasta. Dinner, since I'm Asian, consists
of rice, and usually fish, poultry, pork chops, what have you. I can
feel a little guilty over dinner.

This group has consistently answered questions like yours with feedback
something like this:

If you want to add muscle mass:
1. Eat a lot.
2. Lift heavy with compound exercises.
3. Get enough rest.

Quoted message said:

I weigh in at 192 lbs though I don't look a bit like it. I do have
larger than average calves and thighs so I'm guessing its all there,
heh. THere is some shape. My abs and stomach are relatively flat though
not cut or chiseled and there's some definition on my arms but not
bulging or vein popping. 🙂

Words like "cut" "chiseled" and "definition" all have to do with low
bodyfat - not large muscles. In the time tested tradition of all
bodybuilders, you need to add muscle first, then lose fat while trying
to maintain your muscle in order to show it off. Then the cycle
repeats when you want more muscle.

Quoted message said:

AmI not being patient enough I guess? Should I changeup my diet? or
take supplemments? I was taking whey protein with apple juice for a
time but I didn't feel any different so I sort of put a stop. Should I
go back on it?

Just lift heavy, eat large, and get your rest.

When you're a big, strong, heavy-duty fatass, then you can come back
and ask how to diet off the fat.

- bc

Quoted message said:

I curious about the number of sets & reps that you do, and if you are
making regular increases in resistance. Also, how tall are you?

jP

Thanks for all of the replies. It looks like my diet is the main
culprit. Regarding the sets I do, its usually 3 sets of 10 reps with
every exercise (with weight increasing each set depending on the
exercise), unless I go heavy then its limited to 5 to 7 reps depending
how much I can do.

And I'm 5'11".

"raazdeth" <[email hidden]> wrote in message

Quoted message said:

Hi all,

I was wondering if anyone could offer any advice/recommendations on
what I can do to increase muscle mass. I've been an avid weight lifter
for close to a year now and my strength has increased, no doubt, and I
do look a bit bigge but I'm still seeing myself as lanky. My week
workout consists of:

If you want my advice: do longer workouts. If you want more mass, you have
to learn how to pay THE PRICE. If you want to become as big as Arnold
Schwarzenegger, you have to do what he did. Here is a sample of his workout
routine:

http://www.askmen.com/sports/bodybuilding_60/69c_fitness_tip.html

Mon, Wed, Fri

Chest:
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps

Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps

Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps

Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Abs:
Nonstop instinct training for 30 minutes

Tues, Thurs, Sat

Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps

Calves and Forearms:
Same as Monday, Wednesday and Friday

Abs:
Same as Monday, Wednesday and Friday.

Remember: more is better. Don't be tempted by the HIT low-volume propaganda
on the internet. Why do so many disillusioned people advocate HIT? It is
an easy way out. They somehow believe that by doing _less_ work, they will
achieve greater muscle gains. This absurd proposition completely negates
all of the theories taught in higher education regarding physiology and
fitness.

Devotees of HIT will advocate that muscle potential is largely genetic.
They believe that no matter how much you train, some people cannot achieve
the muscle mass of professional bodybuilders. I am a true believer of that
great wise teacher, Dr. Martin Luther King. That everyone is equal and that
there are no inherent
distinctions between the races (and sexes I might add.)

If you want to be more politically correct and build more muscle mass, do
what Arnold did and what the Weider magazines tell you.

So, what are you waiting for? Go to the gym and blast those muscles,
PRONTO!!!!!

"Tavington" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"raazdeth" <[email hidden]> wrote in message

Quoted message said:

Hi all,

I was wondering if anyone could offer any advice/recommendations on
what I can do to increase muscle mass. I've been an avid weight lifter
for close to a year now and my strength has increased, no doubt, and I
do look a bit bigge but I'm still seeing myself as lanky. My week
workout consists of:

If you want my advice: do longer workouts. If you want more mass, you

have

Quoted message said:

to learn how to pay THE PRICE. If you want to become as big as Arnold
Schwarzenegger, you have to do what he did. Here is a sample of his

workout

Quoted message said:

routine:

http://www.askmen.com/sports/bodybuilding_60/69c_fitness_tip.html

Mon, Wed, Fri

Chest:
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps

Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps

Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps

Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Abs:
Nonstop instinct training for 30 minutes

Tues, Thurs, Sat

Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps

Calves and Forearms:
Same as Monday, Wednesday and Friday

Abs:
Same as Monday, Wednesday and Friday.

Remember: more is better. Don't be tempted by the HIT low-volume

propaganda

Quoted message said:

on the internet. Why do so many disillusioned people advocate HIT? It

is

Quoted message said:

an easy way out. They somehow believe that by doing _less_ work, they

will

Quoted message said:

achieve greater muscle gains. This absurd proposition completely negates
all of the theories taught in higher education regarding physiology and
fitness.

Devotees of HIT will advocate that muscle potential is largely genetic.
They believe that no matter how much you train, some people cannot achieve
the muscle mass of professional bodybuilders. I am a true believer of

that

Quoted message said:

great wise teacher, Dr. Martin Luther King. That everyone is equal and

that

Quoted message said:

there are no inherent
distinctions between the races (and sexes I might add.)

If you want to be more politically correct and build more muscle mass, do
what Arnold did and what the Weider magazines tell you.

So, what are you waiting for? Go to the gym and blast those muscles,
PRONTO!!!!!

Seems like good advice Tavington, however am after those long lean muscles -
not those ghastly bulging ones. Will this program do that??

If you're going to follow this advice, also don't forget to take MORE steroids!

Tavington said:

"raazdeth" <[email hidden]> wrote in message

Quoted message said:

Hi all,

I was wondering if anyone could offer any advice/recommendations on
what I can do to increase muscle mass. I've been an avid weight lifter
for close to a year now and my strength has increased, no doubt, and I
do look a bit bigge but I'm still seeing myself as lanky. My week
workout consists of:

If you want my advice: do longer workouts. If you want more mass, you have
to learn how to pay THE PRICE. If you want to become as big as Arnold
Schwarzenegger, you have to do what he did. Here is a sample of his workout
routine:

http://www.askmen.com/sports/bodybuilding_60/69c_fitness_tip.html

Mon, Wed, Fri

Chest:
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps

Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps

Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps

Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Abs:
Nonstop instinct training for 30 minutes

Tues, Thurs, Sat

Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps

Calves and Forearms:
Same as Monday, Wednesday and Friday

Abs:
Same as Monday, Wednesday and Friday.

Remember: more is better. Don't be tempted by the HIT low-volume propaganda
on the internet. Why do so many disillusioned people advocate HIT? It is
an easy way out. They somehow believe that by doing _less_ work, they will
achieve greater muscle gains. This absurd proposition completely negates
all of the theories taught in higher education regarding physiology and
fitness.

Devotees of HIT will advocate that muscle potential is largely genetic.
They believe that no matter how much you train, some people cannot achieve
the muscle mass of professional bodybuilders. I am a true believer of that
great wise teacher, Dr. Martin Luther King. That everyone is equal and that
there are no inherent
distinctions between the races (and sexes I might add.)

If you want to be more politically correct and build more muscle mass, do
what Arnold did and what the Weider magazines tell you.

So, what are you waiting for? Go to the gym and blast those muscles,
PRONTO!!!!!

--
Martin Shuster

martin dot shuster at aya dot yale dot edu

raazdeth said:

Hi all,
I was wondering if anyone could offer any
advice/recommendations on what I can do to
increase muscle mass. I've been an avid weight
lifter for close to a year now and my strength
has increased, no doubt, and I do look a bit
bigge but I'm still seeing myself as lanky. My
week workout consists of:

Your real problem, as far as I can see, is that you're doing way
too much. You should be working out more like three days a week, not
six. Needless to say, either, you can't be doing upper body pushing
excercises like push-ups one day, then benching the next, and then
military presses the next for three days in a row. Limit this to one
primary excercise, one day per week, with maybe a little (1-3 sets) of
secondary/assistance excercises.
As a natural trainer (and I'm assuming you are considering you're
toying with the idea of even taking supplements), your number one
priority in the type and form of excercises you choose is increasing
hormonal response, *not* localized muscle stimulation. The type of
routine you describe will do virtually nothing to elicit hormonal
response and a natural person cannot recover from that much volume of
excercise. Remember, testosterone gets you big muscles, not a gizillion
reps directed at this or that specific muscle. Doing all the sets of
curls in the world isn't going to do much to get you big biceps if you
haven't done what it takes to get he old 'nads turning out extra
hormones. That's your real battle, not what you can do for this or that
muscle group. This is the exact opposite of the situation for drug
users. They don't even need to consider this stuff at all. Joe
Juiceheads w/o in "FLEX", where he's doing 60 reps per bodypart isn't
going to do a thing for you.
Essentially, for a natural person, heavy compound excercises are
your steroids. If you want to get big and strong, you need to be lifting
weight, not doing aerobics with a barbell. 5-7 reps per set is most
expressly not heavy training. That's mid-high end. "Heavy" is singles or
doubles. You also need to lose the foo-foo excercises, like leg curls,
and add in more meat and potatoes movements like power cleans,
deadlifts, etc.
Your routine should consist of one
primary excercise per w/o, with maybe a couple sets of one or two
secondary/assistance excercises. For example, Monday back squats;
Wednesday standing presses; Friday power cleans. When you feel this
getting stale, you change it up to something like Monday front squats;
Wednesday bench presses; Friday deadlifta. As far as sets/reps go, you
can't go wrong with the classic five sets of five reps as a base.
As far as eating goes, beyond the obvious of getting enough protein
and vitamins/minerals, drop low-fat anything. Maybe the pundits can
weigh in on this, but I don't, personally, know of anyone who ever
gained any considerable mass eating a low fat diet, and I have read
articles to the effect that a low fat diet can be detrimental to
testosterone production in males.
Whether that is the culprit, and/or the lack of added calories, I don't
know, but forget low-fat.
You also need to eat a *lot*. Albeit, you can't keep this up for an
extended period before you will just start to get fat instead, but you
do need to have periods (3-5 weeks) where you are really, really chowing
down. Use weight-gainer shakes if that helps, but you do need to pack
the calories in. Suffice it to say 200 or 300 extra calories a day is
not going to cut it. You gotta eat a lot. Give yourself enough time to
digest each meal though. Proper digestion is important-don't just be
continuously stuffing your face all day long.
Sleep is also just as important. Plenty of sleep is an absolute
must. This isn't something many people talk about, but it's just as
important as anything else. If you aren't getting enough sack time and
proper rest, everything else you're doing is being compromised, make no
mistake about it.

FourCorners said:

raazdeth said:

Hi all,
I was wondering if anyone could offer any
advice/recommendations on what I can do to
increase muscle mass. I've been an avid weight
lifter for close to a year now and my strength
has increased, no doubt, and I do look a bit
bigge but I'm still seeing myself as lanky. My
week workout consists of:

Your real problem, as far as I can see, is that you're doing way
too much. You should be working out more like three days a week, not
six. Needless to say, either, you can't be doing upper body pushing
excercises like push-ups one day, then benching the next, and then
military presses the next for three days in a row. Limit this to one
primary excercise, one day per week, with maybe a little (1-3 sets) of
secondary/assistance excercises.
As a natural trainer (and I'm assuming you are considering you're
toying with the idea of even taking supplements), your number one
priority in the type and form of excercises you choose is increasing
hormonal response, *not* localized muscle stimulation. The type of
routine you describe will do virtually nothing to elicit hormonal
response and a natural person cannot recover from that much volume of
excercise. Remember, testosterone gets you big muscles, not a
gizillion reps directed at this or that specific muscle. Doing all
the sets of curls in the world isn't going to do much to get you big
biceps if you haven't done what it takes to get he old 'nads turning
out extra hormones. That's your real battle, not what you can do for
this or that muscle group. This is the exact opposite of the
situation for drug users. They don't even need to consider this stuff
at all. Joe Juiceheads w/o in "FLEX", where he's doing 60 reps per
bodypart isn't going to do a thing for you.
Essentially, for a natural person, heavy compound excercises are
your steroids. If you want to get big and strong, you need to be
lifting weight, not doing aerobics with a barbell. 5-7 reps per set
is most expressly not heavy training. That's mid-high end. "Heavy" is
singles or doubles. You also need to lose the foo-foo excercises,
like leg curls, and add in more meat and potatoes movements like
power cleans, deadlifts, etc.
Your routine should consist of one
primary excercise per w/o, with maybe a couple sets of one or two
secondary/assistance excercises. For example, Monday back squats;
Wednesday standing presses; Friday power cleans. When you feel this
getting stale, you change it up to something like Monday front squats;
Wednesday bench presses; Friday deadlifta. As far as sets/reps go, you
can't go wrong with the classic five sets of five reps as a base.
As far as eating goes, beyond the obvious of getting enough
protein and vitamins/minerals, drop low-fat anything. Maybe the
pundits can weigh in on this, but I don't, personally, know of anyone
who ever gained any considerable mass eating a low fat diet, and I
have read articles to the effect that a low fat diet can be
detrimental to testosterone production in males.
Whether that is the culprit, and/or the lack of added calories, I
don't know, but forget low-fat.
You also need to eat a *lot*. Albeit, you can't keep this up for an
extended period before you will just start to get fat instead, but you
do need to have periods (3-5 weeks) where you are really, really
chowing down. Use weight-gainer shakes if that helps, but you do need
to pack the calories in. Suffice it to say 200 or 300 extra calories
a day is not going to cut it. You gotta eat a lot. Give yourself
enough time to digest each meal though. Proper digestion is
important-don't just be continuously stuffing your face all day long.
Sleep is also just as important. Plenty of sleep is an absolute
must. This isn't something many people talk about, but it's just as
important as anything else. If you aren't getting enough sack time and
proper rest, everything else you're doing is being compromised, make
no mistake about it.

Wow...actually decent advice. Could it be mfw is getting some people again
that actually know something to help offset Joanne's [censored]?
--
-Larry

joanne said:

Larry Hodges said:

Wow...actually decent advice. Could it be mfw is getting some
people again that actually know something to help offset Joanne's
[censored]?

No it offssets your lame pathetic attitude ...

joanne

Does this mean we're not going to date?
--
-Larry

raazdeth said:

Hi all,

I was wondering if anyone could offer any advice/recommendations on
what I can do to increase muscle mass.

Eat more.

--
Helgi Briem hbriem AT simnet DOT is