YET ANOTHER weight training/gaining question :)

[Hoeboy]

What kind of workouts do you guys do to build your upper body (chest, arms, abs, etc.)?

More specifically:

1) What kind of workout?
2) How many sets?
3) How many reps per set?
4) How long is your total workout and how often per week?
5) Does it work?
6) How many meals do you eat a deal? Snacking doesn't count as a meal.

 

[Fastball]

I'm an avid weight trainer and have been for over 10 years. I have trained with some of the best in the industry. Here are some basics that every bodybuilder follows:

If you are trying to build lean muscle mass you must first make certain that you are consuming more clean calories than your body is using. If you aren't, you will never actually gain. Once your diet is established, then focus on your supplmentation, training, and rest.

I would recommend:
Day 1 - Chest/Triceps
Day 2 - Back/Biceps
Day 3 - Off
Day 4 - Legs
Day 5 - Shoulders
Day 6 - Off (maybe abs, calves, cardio)
Day 7 - Off

You can work in calves and abs as you see fit. If you have a tendency to be skinny, I wouldn't do any cardio at this point.

I would do about 4 exercises per body part, 3-4 sets per exercise, and 6-10 reps per set. If you can do more than 10 reps, you should probably increase the weight.

Your workouts should be kept to 1 - 1.5 hours per day. Any longer and your body has a tendency to go catabolic. You must be careful not to overtrain.

You should be eating 5-6 meals per day or approx. every 3 hours. You should be consuming 1.5 grams of protein per pound of your body weight and about 100-120 ounces of water per day. Water is very important for muscle growth. This type of diet isn't easy and requires a lot of preparation, but if you follow it you will make good gains. If you don't, you won't. It's that simple.

Good luck.

 

[Hoeboy]

MEN's FITNESS suggest a high carb intake. their proposed diet consisted of 6 meals, 3600 calories, 600g carb, and 190g protein. is this a good amount??

and of course we're talking about building muscles quick. i know those numbers should be tone down a bit for maintaining muscles.

 

[Fastball]

First, you need to give us your height and weight, and preferably body type.

If you are thin and don't mind rasing your bodyfat percentage, then high carbs is okay and will help you grow; however, 190g of protein per day is not enough to build quality muscle, unless you weigh 80lbs. If you are a hard-gainer, I would also recommend more than 3600 calories.



<< and of course we're talking about building muscles quick >>



This doesn't happen, unless you are using anabolic steroids, and at the present time they are illegal for muscle enhancing purposes.

And again, your diet and program should be tailored to you. You are not going to eat and train like a pro, or vice-versa.

 

[Hoeboy]

i'm about 5'11 and currently 140ish. u think 190g of protein is too little? men's fitness said 0.8g per lb is good but to make it easier 1g to 1 lb is how much u should intake. my goal isnt to be super big and cut like those guys you see in the gym. i just want defined muscles and mass. in other words i want to go without wearing a shirt or only a tank top without feeling embarassed

 

[Riskhk]

take androse...solved everything....still legal also