NEED TO GAIN MASS!

[noPAINnoGAIN]

Hey everyone, i have a quick question i want to gain some mass quick can anyone help (workouts, advice, rep range and sets) and i am all natural THANKS


      NOpainNOgain

[Overload]

Try Max-OT and EAT.

[jpm101]

K.I.S.S. :   

Consider 5X5's for a start. Train no more than 3 times a week. Twice may even be better for you, not knowing your work/school plans. Have liquid balanced amino protein shakes between main meals (sip it...do not chug-a-lug it). Keep the calories up to at least 3,200 to 3,500 daily, with an eye on quality carbs. If not gaining as you wish, than jack up the calories to 4,000. Probably will not need much more than that if your metabolism is somewhat normal.

With the above 5X5's in mind, plan a full body workout for the first 6 to 8 weeks of training.

Pick one exercise per body part:

Legs: squats, front squat, leg press, BB Hack..Suggest the full squat
Back: BB row, chin, lat machine pulldown...Suggest BB Rows
Chest: bench, incline, dips (weighted)...Suggest Dips
Shoulder girdle: Military press, DB press (one arm at a time), Press Behind Neck...Suggest PBN

Throw in a 2 sets of tri/biceps if you ego demands...but really not needed.  One set of abs after each workout. Never go to the point of complete failure. Easy on the cardio, if doing any.

So many guy's at this time of years seem to have the summer time blues when it comes to adding quick muscle mass. Good Luck.

[_bruce_]

Only thing I can add...

- ! consistency !
- don't start too heavy on the 5x5 routine

+giving your body time to change and adapt...  be it weeks or years.

[NoCalBbEr]

you dont want to gain  weight quickly, becuase its going to be just water weight or fat. going slow is the best way. I don't people can't carry a huge weight gain the right way. we all want to gain mass quickly but the truth is muscle mass takes time to build up.

remember, slow and study wins the race lol

[candidizzle]

how much mass, how much fat is acceptable, how quickly do you want it, and wat are you willing to do for it


all of these things greatly effect your answer

[jpm101]

I have seen dozens of high school and college football (mostly) players gain from 10 to 20 lbs of quality muscle tissue with-in a period of 2 to 3 months. And for the most part, it's even when they are training for their sport.They have to gain that much (without the aid of drugs...which some coaches try to get around..but now day...very hard to do...some coaches were pushing 'roids in jr. high in the old days), for their game position. Weight gain does not have to be mostly fat and/or water if you know what you are doing in the first place. Work the compound movements only, have few but quality workouts a week, control the calorie range for what ever you want to accomplish, with quality foods. And try to get proper rest between workouts.

As_Bruce_ advised, work into any program slowly at first. Usually takes between 2 to 3 weeks to get adjusted to something new. Than workout with serious intent at every workout. Simple stuff really. Good Luck.



Side Bar: Best weight gain I had been involved with was with a 17 year old. 6'2 and around 190, a real wide body trying for a defensive end position. Ate mostly from the secret menu at IN-AND-OUT burgers for lunch and dinner and in between (SoCal people should know about that).Two of his sisters worked there, so that helped. He did a heavy 20 rep breathing squat program .  Gained just about 30 lbs with-in a 3 months period. Lean muscle mass because his waist measurement went down a half an inch and skin folds were checked by staff. Senior college year this season. Probably one of the most muscular man on the team at around 240-245 and 6'3 now. When he gets to the Pro's he should be around 255-260 the first year or two.

[Montague]

Gained just about 30 lbs with-in a 3 months period. Lean muscle mass because his waist measurement went down a half an inch and skin folds were checked by staff. Senior college year this season. Probably one of the most muscular man on the team at around 240-245 and 6'3 now.

 

You were working with him?

[dalkiel]

K.I.S.S. :   

Consider 5X5's for a start. Train no more than 3 times a week. Twice may even be better for you, not knowing your work/school plans. Have liquid balanced amino protein shakes between main meals (sip it...do not chug-a-lug it). Keep the calories up to at least 3,200 to 3,500 daily, with an eye on quality carbs. If not gaining as you wish, than jack up the calories to 4,000. Probably will not need much more than that if your metabolism is somewhat normal.

With the above 5X5's in mind, plan a full body workout for the first 6 to 8 weeks of training.

Pick one exercise per body part:

Legs: squats, front squat, leg press, BB Hack..Suggest the full squat
Back: BB row, chin, lat machine pulldown...Suggest BB Rows
Chest: bench, incline, dips (weighted)...Suggest Dips
Shoulder girdle: Military press, DB press (one arm at a time), Press Behind Neck...Suggest PBN

Throw in a 2 sets of tri/biceps if you ego demands...but really not needed.  One set of abs after each workout. Never go to the point of complete failure. Easy on the cardio, if doing any.

So many guy's at this time of years seem to have the summer time blues when it comes to adding quick muscle mass. Good Luck.

Good advice

[slaveboy1980]

Hey everyone, i have a quick question i want to gain some mass quick can anyone help (workouts, advice, rep range and sets) THANKS


      NOpainNOgain

gaining real muscle takes time. there is no magic training routine, but it should be based on progressive strength increases in the basic exercises : squats, deadlifts, bench press variations, overhead presses, chins, rows....

as for nutrition: you need  a surplus of calories with sufficient amounts of protein (about 1 gram protein per lbs bw and day....if your natural)

id recommend you to workout 3 (maybe 4)days a week and split the body into upper and lower body workouts. 5-6 sets for bigger muscle groups and about 3-4 for smaller muscle groups.  reps: mostly 5-8....and add in one or two sets of 10-12 reps.

[mass 04]

lots of good advice here. Make sure the weight you're gaining is quality. Some fat gain is expected when upping calories. Just make sure they are quality calories from chicken, steak healthy fats, etc... Don't get obsessed with the scale, go by the mirror.

[candidizzle]

okay...


you havent answer any questions regarding this at all..

so the basics have been outlined already

although i think some try throwing in opinion... ill keep it real just the facts

you need progressive workload in your training.
you need lots of rest.
you need to EAT. lots of animal protein, lots of complex carbs, and make sure you are not deficient in omega-3 fatty acids.
you need to dedicate yourself to this goal.


.........without further information..like the questions i posed above... you cant really get any more detailed info that that

[chainsaw]

The real question is this,
how old are you?

And ask yourself these questions,

Am I training hard enough, and
am I eating enough?

If you are 18yrs old, eating all you can
of good stuff, and training to failure,
and you are not gaining mass,
you're metabolism is just too fast
and Test levels very low.

You have to be honest with yourself
more than anything.  I've seen
stick skinny guys, train soooo hard
and eat soo much and still not gain a thing.

But, you need to eat eat eat,
and train till failure, I would do
no less than 5 sets an exercise.

If you don't gain then, you should check out
the steroid board.

[candidizzle]

If you don't gain then, you should check out
the steroid board.

[Rami]

Compound movements
Concentrate on
Squat
Dead Lift
Barbell Rows
Bench Press

No Cardio.

Doing this you will grow.

[candidizzle]

Compound movements
Concentrate on
Squat
Dead Lift
Barbell Rows
Bench Press

No Cardio.

Doing this you will grow.

 

[Jeffro]

Compound movements
Concentrate on
Squat
Dead Lift
Barbell Rows
Bench Press

No Cardio.

Doing this you will grow.

You need to keep some kind of cardio in your training.  Dont overdo it, maybe a couple times a week.  You need to keep your cardiovascular system in shape. 

[thewickedtruth]

EAT!

get on a routine that works for you and stuff your face! atlarge nutrition has a "mass stack" that'll do a number as well if you can't pack in the food. Either way, calories in vs. cals out to get those gains!

[Zach Trowbridge]

You need to keep some kind of cardio in your training.  Dont overdo it, maybe a couple times a week.  You need to keep your cardiovascular system in shape. 

Eh, maybe.  But if you're working out intensely enough and not taking extremely long rest periods, your heart and lungs should get enough stimulation just from strength training workouts.

[candidizzle]

Eh, maybe.  But if you're working out intensely enough and not taking extremely long rest periods, your heart and lungs should get enough stimulation just from strength training workouts.

its good to do som post training cardio at low intensity in the offseason. keep you leaner, keep metabolism humming, keeps those anabolic enzymes and hormones plugging away.   

tons of benefits. zero negatives