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The best way to gain muscle mass & size is to train heavy and train for fewer no. of days in the week.
The below workout would have to completed in one day. You must repeat the cycle every Monday - Wednesday - Friday. The remaining 4 days would be rest days. Each exercise would consist of 4 sets. The first will be with 10 repetitions to sufficiently warm up the muscle. The next 3 sets would 8, 6, 6 with progressively heavier weights. Lifting heavy and in proper form is extremely important if you want to build mass. Do not cheat or compromise on the form or the weight. If you are going to lift comfortable weights and do the below workout, you will probably gain one or two pounds in 6 months. The heavier/harder you workout, more would be the gain.
# Flat Bench Press - 4 * 10, 8, 6, 6 (Chest)
# Military Press or Shoulder Press - 4 * 10, 8, 6, 6 (Shoulders)
# T Bar Row or Low Cable row - 4 * 10, 8, 6, 6 (Lats) # Squats - 4 * 10, 8, 6, 6 # Leg Press - 4 * 10, 8, 6, 6 # French press or Close grip bench press - 4 * 10, 8, 6, 6 (Triceps) # Barbell curls - 4 * 10, 8, 6, 6 (Biceps)
# Hammer Curls - 4 * 10, 8, 6, 6 (Bicep Brachialli)
# Wrist Curls - 4 * 10, 8, 6, 6 (Forearms) # Crunches or Hanging leg raises - 4 * 25 The above workout would take around 1 hour to complete if done without too much rest. If you feel, this workout is too much to do in one day, split it up as two parts. Chest, shoulders, lats and abs in the morning and legs and arms in the evening. Remember to wrap up everything in one day.
Give the body the next day to recuperate. Don't even go in the direction of the gym. Repeat the cycle on Wednesday.
Note: Eating properly is extremely important during such mass gain cycles. Eat at least 1 gram of protein per kg of body weight if you want to see your muscles grow in size.
Wiki User
∙ 14y ago
Wiki User
∙ 13y agoCurls, bench press, squat, overhead, leg press, make sure you are getting at least 6 hours of sleep eat a good breakfast. Include some whey protein into your diet and make sure to have a protein rich diet
Wiki User
∙ 12y agoStrength training is the best at building muscles. The tension or weights are an excellent way to build muscles. Exercise, especially running, and a good healthy diet will also improve muscles.
Wiki User
∙ 12y agopush ups ata :))
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What is the best mass gainer for skinny guys?
A good mass gainer will have a 4:1 ratio of carbohydrates and proteins to help you gain weight and muscle. It is also important to maintain a good diet and workout to get best results.
What is Serious Mass used for?
Serious Mass is a product that many bodybuilders use to gain muscle mass and weight. It is supposed to be taken with food before or after the workout.
What is the best workout plan?
Your workout plan caters to your fitness goal. If you are aiming at fat-loss then your workout plan will differ from the one who needs to gain muscle mass. Also, your body type and medical history plays a crucial role in charting out a best workout plan for you. There is a exhaustive list of workout plans given at bodyandstrength
Can workout decrease fats skinny guy?
Working out does decrease fat. Done correctly, a skinny guy would also gain muscle mass. He could actually be heavier with muscle.
When you gain muscle do you gain pounds?
Yes, because as the size of your muscle increases, the mass of your muscle increases. And when the mass of your muscle increases, so does the weight.
Will you gain muscle weight if you grow taller playing basketball?
Answer: Your frame size will become larger so you will gain weight, but not from muscle mass. You can gain muscle mass from exercise.
How much muscle gain is possible if you work out every night?
It is best if you give a muscle group at least a day or two of rest to give time to GAIN the muscle. If you lift every day you aren't going to gain good muscle mass.
Is creatine a good supplement to gain weight and muscle mass?
Yes, in fact, this is basically the main thing that helps you gain muscle mass.
Can you gain muscle mass with weight training without gaining weight?
No that is impossible. You cannot gain muscle mass without ever gaining weight.
What is muscle gain?
Gaining muscle mass is gaining size, as opposed to strength, in the muscles.
Is using True Mass to gain muscle safe?
"True Mass is a high calorie, high protien supplement intended for body weight gain. However, according to Livestrong, using True Mass to gain muscle may be very beneficial and safe."
Is the best way to gain weight to take your protein pre and post-workout and take Creatine right after a workout?
Protein is best after a workout. Muscles rip during exercise and the rebuilding process is what makes them stronger. That's when you need the protein. Also, protein before a workout can cause digestive issues during that workout. ______________________________________________________________________ Answer:Creatine actually causes your muscle cells to absorb more water which makes them look bigger which gives us an illusion of extra size and mass. Effectively speaking, once you cut down on your creatine intake, the muscles would start releasing the excess water and you may end up feeling your muscles shrink in size. But, one good thing about creatine is that, it helps you gain that extra strength needed to do heavy workouts. Though it only packs water into our muscles, a properly administered dosage/cycle of creatine can help you in gaining weight and strength.
