You should aim for 1.5 to 2 grams of protien per pounds of body weight. Try to divide this between 5 meals. You can accomplish this easier by adding 1-3 protien drinks daily depending on how much you've consumed aready that day. Never go hungry. If you are a thin guy and have trouble adding weight, never walk around hungry. You body will still need fuel even if your stomach is empty and will get its fuel from you mass( ie. your muscles).
Smoking, aside from killing you, won't affect much of your muscle development.
Since you live in America, there's almost zero chance you suffer from malnutrition. Unless you are living off of pop tarts and fruit loops, you probably consume adequate food for nourishment.
Your training regiment can affect muscle growth and structure.
Since you live in America, there's almost zero chance you suffer from malnutrition. Unless you are living off of pop tarts and fruit loops, you probably consume adequate food for nourishment.
Your training regiment can affect muscle growth and structure.
If youre considering supplements check out this thread
http://www.therxforum.com/showthread.php?t=513138
http://www.therxforum.com/showthread.php?t=513138
Shea, thats definatly your problem. 8-12 isnt going to do anything but build stamina and make you lean after a while. Starts to become aerobic at a point.
Just keep doing what you are doing and try to do sets of 4-5 with higher weight. If youre doing a muscle group twice in a week then go easier (say 50-75% of your max day) the second time around so the muscle can recover.
Then go from there. Try that for a month. You definatly need to push some bigger weights to add mass and strength, youre not going to cut it doing sets of 8-12.
Just keep doing what you are doing and try to do sets of 4-5 with higher weight. If youre doing a muscle group twice in a week then go easier (say 50-75% of your max day) the second time around so the muscle can recover.
Then go from there. Try that for a month. You definatly need to push some bigger weights to add mass and strength, youre not going to cut it doing sets of 8-12.
Rob...Thanks for taking the time to reply! I'm going to give it a try starting next week. One question..I do work muscle groups twice a week..for example I do Chest and Tri's on Monday's and Thursdays..Are you saying that on Thursdays I should be doing lighter weights for 4-5 reps or lighter weights for 8-12 reps?
Thanks again
Thanks again
This is what I have been told by trainers. 1st time for the group, go all out with the low rep high weight. Next time around for the week go higher rep like 8-12 without pushing too hard. You can alternate the groups too. Like a hard day early for a muscle, group light later. (say Mon thurs for example) And then you can also go the other way too. (Tues low rep day, Fri push for gain day) Play around with it.
You definatly need to mix those heavy weight sets in though.
Rob,
I read a lot of what you have to say concerning weight gain from lifting. You have stated repeatedly that you have to do less reps with more weight. I don't dispute this at all.
If I wish to sculpt my body and am not particularly concerned with the amount I can lift, what route should I take in regards to supplements and workout routine?
I read a lot of what you have to say concerning weight gain from lifting. You have stated repeatedly that you have to do less reps with more weight. I don't dispute this at all.
If I wish to sculpt my body and am not particularly concerned with the amount I can lift, what route should I take in regards to supplements and workout routine?
