best way to gain weight/power

[otispunkmeyer]

im 6ft 3 and 75kg

that puts me just barely into the correct weight for my height category...... just

my target then is to be 78-80kg

whats the best way to increase muscle mass, and more importantly muscle power/strength?

i used to swim alot (40k a week) but due to uni and doing an engineering placement this year i am unable to do such a thing now. currently i do 3 hours in the pool + 4 hours in the gym per week. 3500m per pool session, and lots of core work in the gym with 1 hour of gym being a bike/spinning session

i plan to add 2 more hours in the pool and 2 more in the gym.

i am gaining weight atm, but im pretty sure thats just fat starting to build up, i do actually have a 6-pack, but a layer of fat is starting to hide it. i dont wanna use protein shakes either.

do i simply just eat more protein rich foods and hit the weights more? (i dont wanna be come too big so i can keep my current flexible-ness/suppleness.... just more power from the arms, legs and core without too much weight gain)

 

[jimmypage13]

try some good old optimun nutrition 100%wey, one if the best protein shakes on the market

 

[radioouman]

Type R stickers add power!

 

[FallenHero]

put a penny in a light socket.

 

[SoftwareEng]

dude, medical advice on a general forum board?.. pick up a book on Amazon with 4+ star ratings by 50+ people... see a physician before starting any training routine...

 

[Canai]

Just be physical... hike, climb, bike, run.. you get the idea.

Or I spose you could sit at a computer all day...

 

[Firebot]

Originally posted by: otispunkmeyer
do i simply just eat more protein rich foods and hit the weights more? (i dont wanna be come too big so i can keep my current flexible-ness/suppleness.... just more power from the arms, legs and core without too much weight gain)

You aren't gonna blow up into Arnold just because you lift a couple of weights. If you want solely power over fully defined muscles, for each exercise do 3 sets of very heavy weights for 4-6 reps, with a break of 2-3 minutes between sets. Most powerlifters are smaller then your typical bodybuilder looking for defined muscle mass rather then power.

 

[ZOOYUKA]

I would just randomly start picking up heavy things. Anything you see try and pick it up.

 

[SVT Cobra]

Originally posted by: Firebot

Originally posted by: otispunkmeyer
do i simply just eat more protein rich foods and hit the weights more? (i dont wanna be come too big so i can keep my current flexible-ness/suppleness.... just more power from the arms, legs and core without too much weight gain)

You aren't gonna blow up into Arnold just because you lift a couple of weights. If you want solely power over fully defined muscles, for each exercise do 3 sets of very heavy weights for 4-6 reps, with a break of 2-3 minutes between sets. Most powerlifters are smaller then your typical bodybuilder looking for defined muscle mass rather then power.

 

[Jinru]

Heres an article to get you started with weight training. http://www.wannabebig.com/article.php?articleid=25

you can check out the Diet and Nutrition section of the forum to see what other people are eating to get their daily amount of protein without whey. http://www.wannabebigforums.com/

 

[Conky]

If you want to gain muscle then quit all that cardio and start lifting heavy and I mean HEAVY. Your workouts shouldn't take long because you can lift long or you can lift heavy... if you say you can do both you aren't lifting heavy enough.

 

[IceBergSLiM]

eat alot and lift hard 3-4 times a week skip the cardio. once a week is fine.

 

[Cattlegod]

eat a bunch of twinkies and hire a bodyguard.

 

[otispunkmeyer]

Originally posted by: Beachboy
If you want to gain muscle then quit all that cardio and start lifting heavy and I mean HEAVY. Your workouts shouldn't take long because you can lift long or you can lift heavy... if you say you can do both you aren't lifting heavy enough.

no u see i need the cardio, i need more of it because im a swimmer

i need to keep the stamina and being able to go fast for longer periods... i just need more power for sprints

 

[sash1]

bench some firetrucks

 

[SVT Cobra]

Originally posted by: Beachboy
If you want to gain muscle then quit all that cardio and start lifting heavy and I mean HEAVY. Your workouts shouldn't take long because you can lift long or you can lift heavy... if you say you can do both you aren't lifting heavy enough.

BS cardio should always done, not only does it keep one healthy, it cannot promote muscle growth.

 

[Majesty]

Originally posted by: Beachboy
If you want to gain muscle then quit all that cardio and start lifting heavy and I mean HEAVY. Your workouts shouldn't take long because you can lift long or you can lift heavy... if you say you can do both you aren't lifting heavy enough.

Superslow or HIT FTW!! At last, someone on this forum thinks like me!

Who cares about cardio? With a good weight lifting training, and by good I mean by using the superslow or HIT method, you train your cardio as much as any time waster cardio losers.

 

[JS80]

Gene Therapy

 

[Xyo II]

Originally posted by: Majesty

Originally posted by: Beachboy
If you want to gain muscle then quit all that cardio and start lifting heavy and I mean HEAVY. Your workouts shouldn't take long because you can lift long or you can lift heavy... if you say you can do both you aren't lifting heavy enough.

Superslow or HIT FTW!! At last, someone on this forum thinks like me!

Who cares about cardio? With a good weight lifting training, and by good I mean by using the superslow or HIT method, you train your cardio as much as any time waster cardio losers.

30 mins of cardio a day is a good thing. If you are eating enough, then you won't see that much negative effect on muscle hypertrophy.

and OP, lifting heavy = 80% of your max 1 rep for 4-8 reps.

 

[EPCrew]

Along with a good workout regime, lots of protein. Tuna is a good source of it, but stay away from the mayo. I've been told that eating tuna each night before bedtime helps you put on some weight. It's not bad weight either...

 

[RaiderJ]

I'm there with keeping up the cardio. To gain size/strength, just lift heavier sets of weights. And make sure to do squats and other lifts that use your quads. Working those muscles hard will release extra testosterone that will help you build strength everywhere else (because they are the biggest muscles in your body).

Mix in some creatine too if your into that. Done in moderation I've found it helpful to get your body going and helping it rebuild itself.

If you've got a swimmer's physique, you're probably not going to get too bulky.

 

[RagingBITCH]

Weight does not necessarily translate into power, and vice versa. If you truly want both, Olympic lifts are the way to go. Don't even bother with the rest, but getting a coach to teach you is vital.

If you're just looking to gain muscle mass, you could do a normal weight lifting routine, eat right, sleep.

 

[Fern]

Originally posted by: otispunkmeyer
im 6ft 3 and 75kg

that puts me just barely into the correct weight for my height category...... just

my target then is to be 78-80kg

whats the best way to increase muscle mass, and more importantly muscle power/strength?

i used to swim alot (40k a week) but due to uni and doing an engineering placement this year i am unable to do such a thing now. currently i do 3 hours in the pool + 4 hours in the gym per week. 3500m per pool session, and lots of core work in the gym with 1 hour of gym being a bike/spinning session

i plan to add 2 more hours in the pool and 2 more in the gym.

i am gaining weight atm, but im pretty sure thats just fat starting to build up, i do actually have a 6-pack, but a layer of fat is starting to hide it. i dont wanna use protein shakes either.

do i simply just eat more protein rich foods and hit the weights more? (i dont wanna be come too big so i can keep my current flexible-ness/suppleness.... just more power from the arms, legs and core without too much weight gain)

Why don't you want to use protein shakes? many taste quite good, and if you're trying to gain muscle they really help. protien supplements b4 or directly after weight lifting are particularly helpful. I'm also fond of the "slow-release" type supplements. Take them b4 going to bed at night so you have a supply of protein for your muscles (they grow at night).

With as much excercise at your planning it's hard to see how you can gain much fat. You'll likely need a sufficient amount of "good" carbs to keep up the energy level.

Tell us what excercises you now do in the gym, and specify any weight lifting types of excercises you currently do.

What equipment is available to you? Barbell & dumbbell? Any machines?

I prefer barbell & dumbell with high & low pulley excercises for the back/lats

If you want muscle & power, do excercises for that. Examples are:
- Deadlift (a)
- squats (a)
- bench press (b)
- shoulder press (b)
- dips (I do them with weight hanging around my waist) (b)
- some type of rows (whether a low pulley-type version which tends to reduce strain on the lower back, or bent -over with barbells/dumbells) (a)
- arm curls - I prefer a cambered curling bar. (a)

The above pretty much cover all the basic muscle groups. Additional excercises can be added after you get started. The excercises with an (a) can be done one day, the (b) another.

Don't do more than 8 reps in a set.

You might try first doing 3 sets of 6 - 8 reps after warming up. You might also try pyramiding (1st set fo 8 reps, 2nd set of 6 reps with added weight, 3rd set of 4 reps with even more added weight). But depending on your age & how long you have been wieght training, you may not want to start out with a pyramid type routine out of concern for injury - muscle tends strengthen faster than tendons/joints.
Learning good form is helpful to avoiding injury (as well as getting the maximum benefit from the excercises).

I think it very important to keep in mind that we all have different bodies/metabolisms. What works really well for one person, may not be as effective for another. So, some experimentation is necessary to find what works best for you.

Keep in mind that "over-training" is worse than a little "under traing", particularly for your objectives & considering the many other types of excercising you do.

Good luck with it.

Fern

 

[Conky]

Originally posted by: Majesty

Originally posted by: Beachboy
If you want to gain muscle then quit all that cardio and start lifting heavy and I mean HEAVY. Your workouts shouldn't take long because you can lift long or you can lift heavy... if you say you can do both you aren't lifting heavy enough.

Superslow or HIT FTW!! At last, someone on this forum thinks like me!

Who cares about cardio? With a good weight lifting training, and by good I mean by using the superslow or HIT method, you train your cardio as much as any time waster cardio losers.

Yep, you lift hard enough and it will give your heart a good workout too!

 

[SoftwareEng]

Originally posted by: ZOOYUKA
I would just randomly start picking up heavy things. Anything you see try and pick it up.

i suggest picking up large girls at local pubs and clubs, then carrying them blind-folded (both you and her) home.