How to gain muscle mass?

[kidbazooka]

I am new to this forum but not new to weightlifting however I am not completley familiar with bodybuilding terminology but that is what im hoping to learn throught these forums. I've been lifting for almost 5 years now I've gain a pretty good amount of muscle but Im not exactly satisfied.

I workout 4 days a week for about an 2 hrs a day, my workout consist of arm curls, chest, triceps, and back. My question is what is the best way to gain muscle mass?

[rgranger]

Maybe the best thing for you right now is to thro in some squats and other leg exercises.

Give us some stats (weight, height, bodyfat), diet and supplament information, and more specific routine information.

[kidbazooka]

sorry i forgot to add i do legs 3 days a week as of now Im satisfied.

Im realy looking to gain more upper body muscle, Im cut but I wanna get bigger/thicker overall.

Im 5'6", 165lb, bodyfat unknown, no supplaments.

4 types of arm curls three machines and dumbells, I do 4 sets of 10 to 12 reps.

3 types of triceps all machines, same sets and reps as above.

For chest I do benching and the one where you sitdown(sorry don't know the name) I bench around 220lb and max out at 250lb, I do 4 sets of 10 reps.

I was an amatuer boxer for 7 years and was good at cutting weight but now im trying to get big and Im finding it much more difficult for me.

[Leinad_affar]

1. Lose the machines

2. Cut your workout time in half

3.Eat more

[Adrenaline8530]

You've been lifting for 5 years and still unsure how to gain muscle mass?...

[pu12en12g]

Nutrition / Diet / Macros:

Total daily calorie intake. This is what will make / break you

It is NOT efficient to try and lose fat AND gain muscle at the same time

BMR and nutrition calculator

Total Daily Protein Intake (for best results I recommend AROUND 2g per lb of bodyweight)

Foods (Good vs. Bad)

Unified Theory of Nutrition - by Will Brink

Bulking:

When bulking (a calorie surplus to gain lean muscle mass at a optimal rate), I aim for:

- 1lb beef per day
- 1 Gallon Milk per day
- Around 2000 cals per day from oats
- Lots of protein shakes (up to 8 per day)
- Chicken / Turkey
- Beef
- Rice
- Pasta
- Tuna
- Potatoes
- Veggies (Fresh if possible)

If there was ONE SINGLE KEY to the gains I made in the 1 1/2 years when I went from 175-225 (my best.. leanest gains), it is OATS / STEEL CUT OATS ! The emphasis here is that oats are a INEXPENSIVE, HEALTHY, yet VERY CALORIE DENSE FOOD. I saw lean gains like I had never seen before. But NO THEY DON'T TASTE GOOD. YOU HAVE TO FORCE FEED THEM. This gets old fast. I added about 1 cup of oats to each protein shake.

Hungry Hungry Hormones

Massive Eating

Stretch Mark Mass

What are some good indications that I'm gaining muscle... ?

Mirror / Appearance
Measurements
Strength
Bodyweight

Cutting:

When cutting (a calorie deficit to lose fat at a optimal rate):

I eat many of the same foods above, but with a lower TOTAL DAILY CALORIE INTAKE

I put a emphasis on PRE- and POST-workout nutrition, and the end result is that most of my calories are eaten before my afternoon workout. I have found this to be ideal (for me).

Fullness Factor Chart 1
Fullness Factor Chart 2

What it my basal metabolic rate ?

Your Basal Metabolic Rate (BMR) is the energy used (measured in calories) by your body to perform basic functions, including internal energy expenditure, breathing, and body temperature. It is the number of calories your body would expend if you performed no physical activity throughout the day.

Simply put... your Basal Metabolic Rate (BMR) is the rate at which your body burns calories while you rest. This is very important because we only have so much time for cardio each day.

BMR Calculator:
http://www.bmi-calculator.net/bmr-calculator/

Where can I learn more about the "Fatloss Basics ?"

Fatloss Basics Part 1
Fatloss Basics Part 2
Fatloss Basics Part 3
Fatloss Basics Part 4

What are some good indications that I'm losing fat... ?

Mirror / Appearance
Measurements
Bodyfat caliper
Bodyweight

Supplements:

SAVE $$$$$ ! ! STICK WITH THE BASICS:

Multivitamin
(Click here for a Multivitamin Comparison Chart)
10 lb bags of Optimum Whey Protein
(Great BCAA profile AND glutamine... Note: I recommend Choc / Choc Mint only)
Creapure Creatine or Magnesium Creatine Chelate
Fishoil / Essential Fatty Acids
Essential Amino Acids [Free Form Powder] pre-workout

Stay on creatine, there is no need to cycle it ! (cycling and loading are totally optional)

Creatine timing (when / how to take it):

Science behind creatine timing
In depth look at creatine

For best results, aim for AROUND 2g of total daily protein intake per lb of bodyweight EVERY SINGLE DAY ! !

Example:

Bodyweight: 200lbs
Total daily protein intake: 400g

Here is why:

Protein Prejudice
Protein intake studies
BCAA's / Leucine

Workout / Routine:

I recommend a MAX-OT, 5x5, HST (or similar) routine with a EMPHASIS ON:

Squatting / Leg pressing
Deadlifts
Barbell benchpress (Including flat / decline / incline)

Both BB's and DB's for best results

Concentrate more on measurements and less on bodyweight

Weigh yourself once a week. Should gain (or lose) around 1lb per week (depending on goals).

Concentrate on form first, in order to stay injury free

Emphasize both range of motion, and mind-muscle connection

With intensity, strength gains, and a proper bodybuilding diet, the size gains (or fatloss) will come

Make sure and have a spotter when working out your major muscle groups, preferrably someone bigger than you

Don't be scared of overtraining. Simply listen (pay attention) to your body, and ask more questions later if you think you are overtraining.

Cardio:

If possible, do cardio at least 8 hours from when you lift weights

If possible, do cardio in the AM after sleeping.

No need to do cardio on a empty stomach, but many prefer to due to nausea

Jumping rope is a very efficient form of cardio

Sprinting is a very efficient form of cardio

HIIT (High Intensity Interval Training) is a efficient form of cardio

Recovery (A.K.A GROWTH !):

With proper intensity MUST COME PROPER RECOVERY !

Make sure and get enough protein right before you go to sleep.

Make sure and get enough protein/carbs right when you wake up

Make sure and get enough deep, quality sleep (Not getting enough quality sleep is the #1 newbie mistake. You should aim for at least 8 QUALITY hours of sleep per night):

http://www.johnberardi.com/articles/...sleep_1_pr.htm
http://www.johnberardi.com/articles/...sleep_2_pr.htm

Make sure and get enough protein / calories on off days (This is when your body will be recovering) It is important to be consistent !

Make sure and get proper pre and post-workout nutrition:

Carbs pre and post workout.
Protein pre and post workout.
Creatine pre and post workout:
Pre, During, & Postworkout Nutrition (Click here)

Cell volumization:

Make sure and drink enough water both throughout the day and during your workout (this is CRITICAL ! !) I drink about 1 liter per hour, and at least 3 liters during my workout. (Keep in mind I am currently over 240lbs so you may not need this much).

H2O / Cell Volumization... the ultimate supplement
Stretch Mark Mass !
The role of cellular hydration in the regulation of cell function
In depth look at creatine
Glycerine / Glycerol
Nitric Oxide

Other Resources:

Rules, Information, and "Best Of" Threads Index
MCWTRAINER's SUPPLEMENT THREADS
The BB.COM Bible - By BIGNBUFF
Nutrient timing - By Halleluyah
Truth about bulking - by Christian Thibaudeau

Good luck !

If you have read this post and ALL the links provided and you still have a question or concern.. please E-Mail me and I'll get back to you as soon as possible:

pt@controlledlabs.com

[pu12en12g]

boyscouT's Guide To A Better Life

Overall Nutrition: Read all sticky's located in the NUTRITION SECTION
Nutrition Surrounding Training: Read Alan Aragon's sticky on PRE, DURING, & POSTWORKOUT NUTRITION
Fat Loss: Read all sticky's located in the LOSING FAT SECTION
Training: Read all sticky's located in the WORKOUT PROGRAMS SECTION & take extra care when reading THIS
Cardio: Read Alan Aragon's sticky titled MYTHS UNDER THE MICROSCOPE: THE LOW INTENSITY FAT BURNING ZONE & FASTED CARDIO
Exercise Guide (INCLUDES BODYWEIGHT EXERCISES): Read all links located HERE

Figuring out your CALORIE requirements (2-STEP PROCESS):

• Step 1: Calculate your BMR (WHAT'S BMR? CLICK HERE TO FIND OUT)
• Step 2: Multiply your BMR by the appropriate activity level modifier

• If <20% BF:
  • For cutting (CALORIE DEFICIT), I suggest -200 cals. For bulking (CALORIE SURPLUS), I suggest +200 cals
• If >20% BF:
  • For cutting (CALORIE DEFICIT), I suggest -500 cals. For bulking (CALORIE SURPLUS), YOU DELUSIONAL? CUT!

Figuring out your MACRONUTRIENT ratios:

I recommend:

• 1.5g of protein per lb of bodyweight
• 20% of your calories should come from healthy fats (40% POLYUNSATURATED, 30% MONOUNSATURATED, & 30% SATURATED)
• Carbs are up to you (I PREFER TO KEEP COMPLEX CARBS AT BREAKFAST, PREWORKOUT, AND POSTWORKOUT)

Other important tips:

• Meal size & frequency are not set in stone. (FYI SMALLER/MORE FREQUENT MEALS YEILDS FOR OPTIMAL ABSORPTION OF NUTRIENTS)
• I recommend P+C+F (P = Protein, C = Carbohydrate, F = Fat) in every meal except:
  • preWO (P+C)
  • immediate post workout (P+C)
  • and bedtime (P+F)
• Eat your fruits & veggies!
• Drink at least 1 gallon of pure water a day

Food Journal: FITDAY.COM

Food Database: NUTRITIONDATA.COM

FDA Guidelines For Food Labels: FDA DEFINITIONS

Proteins:

• Eggs (EAT YOUR YOLKS! DIETARY CHOLESTEROL IS GOOD FOR YOU!)
• Chicken
• Turkey
• Beef
• Pork
• Tuna or most any fish
• Shrimp
• Cottage cheese
• Whey protein
• Soy protein
• Essentially most any other source of protein

Complex Carbohydrates:

• Oats (ALL KINDS), oat bran, oat bran cereal (I.E. CHEERIOS)
• Potatoes (ALL KINDS)
• Rice (ALL KINDS)
• Pasta (ALL KINDS)
• Bread (ALL KINDS)
• Beans

Simple Carbohydrates:

• Maltodextrin (FOR DURING/POST WORKOUT)
• Dextrose (FOR DURING/POST WORKOUT)

Other Carbohydrates (FIBROUS, ETC):

• Fruits
• Vegetables

Fats: DO NOT FEAR FAT!

• Nuts (ALL KINDS)
• Peanut/Almond butter
• Egg yolks
• Avocados
• Fatty Fish
• Fish oil
• Olive oil

Stay away from:

• Empty calories (I.E. NON-DIET SODA)
• High fructose corn syrup aka HFCS (CHECK INGREDIENT PANEL)
• Synthetic trans fats

**THE ABOVE ARE JUST GUIDELINES... IT IS YOUR RESPONSIBLITY TO LISTEN TO YOUR BODY AND ADJUST AS NECESSARY**

.....

[WhySoSerious?]

yeah that ^ confused me as well
Well the info is simply
train right
Eat right
your not training right. Since you murder your muscles. stay gym 1 hour only
I hope all the exercises you do, you dont mean u do in one day - for four days . cos thats really bad. on one day focus on one thing.

eat right. just eat foods high in protein and carbs. good u dont take supplaments . Neither do i

[barrett30]

1. Lose the machines

2. Cut your workout time in half

3.Eat more

Some machines are ok but you will notice better gains with free weights. I normally hit free weights and finish up a muscle group with some slow concentrated machine lifts on whatever you're trying to hit.

Definitely agree you need to cut your time in half in the gym. Are you doing full-body workouts or do you have some kind of split?

Eat, eat, eat, and then when you think you've had enough, eat some more. Supplements are a good idea if you are already following a good diet and workout plan.

[kidbazooka]

You've been lifting for 5 years and still unsure how to gain muscle mass?...

Yhea sounds crazy huh, I just never realy tried to to schoolmyself I just lifted.

Im working on eating alot more but I also run a lot would that effect my muscle growth?

Also I work out every other day so would concentrating on one single muscle group a day still be ok?

[kidbazooka]

Nutrition / Diet / Macros:

Total daily calorie intake. This is what will make / break you

It is NOT efficient to try and lose fat AND gain muscle at the same time

BMR and nutrition calculator

Total Daily Protein Intake (for best results I recommend AROUND 2g per lb of bodyweight)

Foods (Good vs. Bad)

Unified Theory of Nutrition - by Will Brink

Bulking:

When bulking (a calorie surplus to gain lean muscle mass at a optimal rate), I aim for:

- 1lb beef per day
- 1 Gallon Milk per day
- Around 2000 cals per day from oats
- Lots of protein shakes (up to 8 per day)
- Chicken / Turkey
- Beef
- Rice
- Pasta
- Tuna
- Potatoes
- Veggies (Fresh if possible)

If there was ONE SINGLE KEY to the gains I made in the 1 1/2 years when I went from 175-225 (my best.. leanest gains), it is OATS / STEEL CUT OATS ! The emphasis here is that oats are a INEXPENSIVE, HEALTHY, yet VERY CALORIE DENSE FOOD. I saw lean gains like I had never seen before. But NO THEY DON'T TASTE GOOD. YOU HAVE TO FORCE FEED THEM. This gets old fast. I added about 1 cup of oats to each protein shake.

Hungry Hungry Hormones

Massive Eating

Stretch Mark Mass

What are some good indications that I'm gaining muscle... ?

Mirror / Appearance
Measurements
Strength
Bodyweight

Cutting:

When cutting (a calorie deficit to lose fat at a optimal rate):

I eat many of the same foods above, but with a lower TOTAL DAILY CALORIE INTAKE

I put a emphasis on PRE- and POST-workout nutrition, and the end result is that most of my calories are eaten before my afternoon workout. I have found this to be ideal (for me).

Fullness Factor Chart 1
Fullness Factor Chart 2

What it my basal metabolic rate ?

Your Basal Metabolic Rate (BMR) is the energy used (measured in calories) by your body to perform basic functions, including internal energy expenditure, breathing, and body temperature. It is the number of calories your body would expend if you performed no physical activity throughout the day.

Simply put... your Basal Metabolic Rate (BMR) is the rate at which your body burns calories while you rest. This is very important because we only have so much time for cardio each day.

BMR Calculator:
http://www.bmi-calculator.net/bmr-calculator/

Where can I learn more about the "Fatloss Basics ?"

Fatloss Basics Part 1
Fatloss Basics Part 2
Fatloss Basics Part 3
Fatloss Basics Part 4

What are some good indications that I'm losing fat... ?

Mirror / Appearance
Measurements
Bodyfat caliper
Bodyweight

Supplements:

SAVE $$$$$ ! ! STICK WITH THE BASICS:

Multivitamin
(Click here for a Multivitamin Comparison Chart)
10 lb bags of Optimum Whey Protein
(Great BCAA profile AND glutamine... Note: I recommend Choc / Choc Mint only)
Creapure Creatine or Magnesium Creatine Chelate
Fishoil / Essential Fatty Acids
Essential Amino Acids [Free Form Powder] pre-workout

Stay on creatine, there is no need to cycle it ! (cycling and loading are totally optional)

Creatine timing (when / how to take it):

Science behind creatine timing
In depth look at creatine

For best results, aim for AROUND 2g of total daily protein intake per lb of bodyweight EVERY SINGLE DAY ! !

Example:

Bodyweight: 200lbs
Total daily protein intake: 400g

Here is why:

Protein Prejudice
Protein intake studies
BCAA's / Leucine

Workout / Routine:

I recommend a MAX-OT, 5x5, HST (or similar) routine with a EMPHASIS ON:

Squatting / Leg pressing
Deadlifts
Barbell benchpress (Including flat / decline / incline)

Both BB's and DB's for best results

Concentrate more on measurements and less on bodyweight

Weigh yourself once a week. Should gain (or lose) around 1lb per week (depending on goals).

Concentrate on form first, in order to stay injury free

Emphasize both range of motion, and mind-muscle connection

With intensity, strength gains, and a proper bodybuilding diet, the size gains (or fatloss) will come

Make sure and have a spotter when working out your major muscle groups, preferrably someone bigger than you

Don't be scared of overtraining. Simply listen (pay attention) to your body, and ask more questions later if you think you are overtraining.

Cardio:

If possible, do cardio at least 8 hours from when you lift weights

If possible, do cardio in the AM after sleeping.

No need to do cardio on a empty stomach, but many prefer to due to nausea

Jumping rope is a very efficient form of cardio

Sprinting is a very efficient form of cardio

HIIT (High Intensity Interval Training) is a efficient form of cardio

Recovery (A.K.A GROWTH !):

With proper intensity MUST COME PROPER RECOVERY !

Make sure and get enough protein right before you go to sleep.

Make sure and get enough protein/carbs right when you wake up

Make sure and get enough deep, quality sleep (Not getting enough quality sleep is the #1 newbie mistake. You should aim for at least 8 QUALITY hours of sleep per night):

http://www.johnberardi.com/articles/...sleep_1_pr.htm
http://www.johnberardi.com/articles/...sleep_2_pr.htm

Make sure and get enough protein / calories on off days (This is when your body will be recovering) It is important to be consistent !

Make sure and get proper pre and post-workout nutrition:

Carbs pre and post workout.
Protein pre and post workout.
Creatine pre and post workout:
Pre, During, & Postworkout Nutrition (Click here)

Cell volumization:

Make sure and drink enough water both throughout the day and during your workout (this is CRITICAL ! !) I drink about 1 liter per hour, and at least 3 liters during my workout. (Keep in mind I am currently over 240lbs so you may not need this much).

H2O / Cell Volumization... the ultimate supplement
Stretch Mark Mass !
The role of cellular hydration in the regulation of cell function
In depth look at creatine
Glycerine / Glycerol
Nitric Oxide

Other Resources:

Rules, Information, and "Best Of" Threads Index
MCWTRAINER's SUPPLEMENT THREADS
The BB.COM Bible - By BIGNBUFF
Nutrient timing - By Halleluyah
Truth about bulking - by Christian Thibaudeau

Good luck !

If you have read this post and ALL the links provided and you still have a question or concern.. please E-Mail me and I'll get back to you as soon as possible:

pt@controlledlabs.com

Thanks alot for the info.

[bearondiet]

I lifted 132lbs 44 times yesterday in 1 set. I lifted 180lbs 20 times in 1 set today. I do 3 sets. Is there supposed to be twice difference in max reps over 50lbs difference? By the way, i switched from 22lbs dumbbell weighted sit ups to 44lbs dumbell weighted sit ups. I can do it now. I went from 10 sets to 5 sets though. Still 10 reps per set. I wish i had access to a bodybuilding gym. I use home gym. 180lbs is the max weight i can use for triceps.

[aGha360]

Yhea sounds crazy huh, I just never realy tried to to schoolmyself I just lifted.

Im working on eating alot more but I also run a lot would that effect my muscle growth?

Also I work out every other day so would concentrating on one single muscle group a day still be ok?

Bro, you can run as much as you like. At the end of the day, you need to be in a caloric surplus, you get big by eating and lifting big.

[SuffolkPunch]

2007 thread guys