most effective way of building muscle???

[SSJP]

In order to build up muscle mass and strength very quicky is it best to work each muscle group twice a week or can you do it once?

Also how many sets and Reps should you do on each Muscle group for the best results?

Cheers

[JoeyTS]

It is better to work the muscle 2 times a week. Reps should be low in the 1-3 range for strength, and the 3-6 range for strength and mass.

If you goal includes strength and mass, focus on big compound movements such as the full squats, deadlift, and flat bench press.

Your diet has to be frequent and big to get big and strong. eat 6-8 times a day, 1-2g of protein per pund of your body weight. Eat alot of complex carbs and good fats. Also have a good post workout shake asap after lifting to help you recover and start building faster.

Sleep ALOT at least 8-9 hours a nite. and before your good long sleep eat some cottage cheese, natural peanut butter, and whole milk; this combo will help keep you anabolic through the nite.

I am assuming you are new to lifting based on your question (I may very well be wrong sorry) and these are great links for new lifters:

Some good links to help you out

Full Body Info:
http://forum.bodybuilding.com/showth...only+info+ever

Rippetoe’s Starting Strength:
http://forum.bodybuilding.com/showthread.php?t=712752

Priorty exercises (pick from these if you make your own routine):
http://forum.bodybuilding.com/showpo...98&postcount=8

The ultimate in Pre, During, and Post- workout nutrition:
http://forum.bodybuilding.com/showthread.php?t=272067

[kingfish3]

2 days a week is a joke, sometimes even doing one work set one day a week is too much built up over time.
I recommend the exact amount of warmup sets and then one set to failure and then go up in weight and or reps until you can't. Then change the exercise, grip, rep speed. This is called mentzer hit. Train each bodypart once a week.

[benjamin88]

woprking a body part once a week is fine for building mass

[nutsy54]

PLEASE read the tons of information already provided on this board. It keeps people from getting really annoyed when you ask the same questions that have been seen hundreds of times already.

Every Forum has a group of permanent messages "Stuck" at the top - they're there for a reason!
http://forum.bodybuilding.com/showthread.php?t=316377

[VikingMan]

Originally Posted by kingfish3

2 days a week is a joke, sometimes even doing one work set one day a week is too much built up over time.
I recommend the exact amount of warmup sets and then one set to failure and then go up in weight and or reps until you can't. Then change the exercise, grip, rep speed. This is called mentzer hit. Train each bodypart once a week.

Yeah, all those damn powerlifters using Westside are just smoking crack. Working out 3-4 times a week. What the hell are they thinking?

[Mikey1]

Originally Posted by SSJP

In order to build up muscle mass and strength very quicky is it best to work each muscle group twice a week or can you do it once?

Also how many sets and Reps should you do on each Muscle group for the best results?

Cheers

building muscle mass is done in the kitchen, not in the gym.....go pick up a fork

[splice]

Originally Posted by Mikey1

building muscle mass is done in the kitchen, not in the gym.....go pick up a fork

F-ing right on with this one.

[SSJP]

Thanks alot for you help much appreciated

[TheCore]

Originally Posted by Mikey1

building muscle mass is done in the kitchen, not in the gym.....go pick up a fork

I use The Big Three in the kitchen; knife, fork and spoon, sometimes I use my hands, but only for touch ups...

[kingfish3]

this is for building muscle not strenth, plus westside you can smell the roids just by sticking your nose toward the gym

[TheCore]

Konkerko14 is gone and kingfish3 appears...

[Defiant1]

Originally Posted by kingfish3

this is for building muscle not strenth, plus westside you can smell the roids just by sticking your nose toward the gym

Really Stinkfish, I'm with you.

HIT is for Naturals like Mike and Ray Mentzer, they only used protein powder and good clean living....

Oh, and roids, meth, coke......

[VikingMan]

Originally Posted by Defiant1

Really Stinkfish, I'm with you.

HIT is for Naturals like Mike and Ray Mentzer, they only used protein powder and good clean living....

Oh, and roids, meth, coke......

Man, get his name right. It's Suckerfish, not Stinkfish.

[young and strong]

Originally Posted by kingfish3

this is for building muscle not strenth, plus westside you can smell the roids just by sticking your nose toward the gym

You can't be serious, Mike and Ray were both on steriods.
Westside lifters are some of the strongest natural lifters in world.
Go away unless you have something useful to say

[Andalite]

Originally Posted by young and strong

You can't be serious, Mike and Ray were both on steriods.
Westside lifters are some of the strongest natural lifters in world.
Go away unless you have something useful to say

i second that.....

Originally Posted by Viking Man

Man, get his name right. It's Suckerfish, not Stinkfish.

and that....

[Pumping1ron]

Originally Posted by Mikey1

building muscle mass is done in the kitchen, not in the gym.....go pick up a fork

personally I prefer a spoon...

[kingfish3]

westside natural? Thats funny stuff. Mike mentzers lifting has nothing to do with me doing mentzer hit. If he never lifted a weight and came up with his routine id still do it. Just like someday i will be a trainer and might not look as good compared to now

[bigcityboy]

Originally Posted by SSJP

In order to build up muscle mass and strength very quicky is it best to work each muscle group twice a week or can you do it once?

Also how many sets and Reps should you do on each Muscle group for the best results?

Cheers

It all deepends. One strategy is to change up your routine from time to time. So for instance if you've been training for 10 weeks at 2 passes per muscle. You can change up and go 6 weeks at one pass per week or vise versa. I will usually take an extra day of or skip a particular muscle group rather than to go for 1 pass per week.
alltough awhile back I did have a really good intense 1 pass per week workout it totaled to 1/3 more sets per week than my 2 pass per week routine.

[Busshu]

Originally Posted by Pumping1ron

personally I prefer a spoon...

LMAO!!! GOOD ONE MAN!

[TAWS6]

Originally Posted by JoeyTS

It is better to work the muscle 2 times a week. Reps should be low in the 1-3 range for strength, and the 3-6 range for strength and mass.

If you goal includes strength and mass, focus on big compound movements such as the full squats, deadlift, and flat bench press.

Your diet has to be frequent and big to get big and strong. eat 6-8 times a day, 1-2g of protein per pund of your body weight. Eat alot of complex carbs and good fats. Also have a good post workout shake asap after lifting to help you recover and start building faster.

Sleep ALOT at least 8-9 hours a nite. and before your good long sleep eat some cottage cheese, natural peanut butter, and whole milk; this combo will help keep you anabolic through the nite.


I am assuming you are new to lifting based on your question (I may very well be wrong sorry) and these are great links for new lifters:

Some good links to help you out

Full Body Info:
http://forum.bodybuilding.com/showth...only+info+ever

Rippetoe?€™s Starting Strength:
http://forum.bodybuilding.com/showthread.php?t=712752

Priorty exercises (pick from these if you make your own routine):
http://forum.bodybuilding.com/showpo...98&postcount=8

The ultimate in Pre, During, and Post- workout nutrition:
http://forum.bodybuilding.com/showthread.php?t=272067

This is really good advice. I have found training each muscle once a week works best for me. I think the OP should try training each group once a week, and record the results, then a few months later try 2x a week and see what works best. If you train 2x a week you may need to lower the intensity of the workouts.

[liquid314]

Even better, since this thread is 2 years old we can just ask him what he did, assuming he's still around.

[TAWS6]

Originally Posted by liquid314

Even better, since this thread is 2 years old we can just ask him what he did, assuming he's still around.

haha i didnt even notice that.

[xspasmx]

It depends on your specific routine. Let me give an example, and I'll explain.
I train each muscle once a week. However I train Back and Triceps together, then Shoulders, then Chest and Biceps, then Legs.
Now even though I only train Tris once a week they actually get a pretty good workout from doing chest the way I train. Also I train my back at a high level of intensity and guess what? My bicep are straight up sore from it. But two days later they get trained again. For triceps I do close grip bench and that hits my chest and gets it pumped 2 days before I Actually 'train' it. When I Train legs I do allot of dead lifts and this tends to works my back out for a second time.
So it all depends on your routine and how you build it. I used to do Back and Bi's together and Chest and Tris together and when I did it that way I did them twice a week.
It also depends on your body and your diet. When I was 19 I could be fully recovered from even the most intense workout in 3 days period. Those days are long gone for me now.
My suggestion would be to learn all you can about exercise routines and about how your individual body responds to them. Then go from there.

[FaintReality]

Originally Posted by liquid314

Even better, since this thread is 2 years old we can just ask him what he did, assuming he's still around.

And the guy who brings it back has 1 post, wtf lol... atleast he was using the search function! reps haha


Dave

[uday1583]

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