Trying to build more muscle

[L99SS]

As it has been mentioned, persistence is essential. You will definitely want to consider a diet plan - in building a healthy frame, one must use their caloric intake wisely (i.e. not wasting the appetite on calories yielding very little health returns). Cake, candies, soda, etc. are high in calories, but of no use in supplying the body the nutrients it needs to repair and grow muscle tissue.

Individuals starting out (or getting back into a regimen) will always notice strength gains before any sort of mass gain. This is for two reasons:

1) The neuroreceptors (basically, the means by which brain commands activate muscle tissue) will increase in their ability to contract the muscle fully and efficiently - much the same principle as muscle memory when playing a musical instrument.

2) Muscle tissues are very resilient, that is, their capacity to do work is not entirely mandated by obvious size. In other words, your muscles are strong tissues and can perform surprising amounts of work before they must adapt to a workload by growing larger. Higher endurance under stress comes before mass gain in this case.

In view of that, you will also be limited by something more critical than muscles: joints and ligaments/tendons. Remember growing pains as a sprouting teenager? Your muscles can grow stronger faster than your bones and tendons can adjust, so while you notice you can lift more weight, don't become over-ambitious and take advantage - you just might put yourself out of commission for a few weeks with tendinitis or joint pain. Listen to your body. One of the biggest mistakes people do in gyms is compare themselves to others. This is bad because, while the other fellow's physique might be amazing, think of how much time he's spent working out compared to yourself - it could be twice or three times as long (or the result of some substance). By keeping things reasonable, and gauging progress only against yourself, will you reduce the risk of overdoing things and hurting your body or motivation.

Once you are ready to commit to this, take a picture of yourself and use it as a guide to chart progress. For cardio, keep logs of distance and time or intensity and time, depending on the method, when you can. For weights, log weight and reps starting out (or use a workout plan in the link I'll post below), and compare your efforts a few months down the road. Above all: Be reasonable with yourself! Set reasonable goals! The logic behind a goal is to meet it, and set another - not to break yourself in the process! Formulate a workout plan and a diet plan, and keep at it for a few months - then take another picture and see where you have gained. You'll be surprised at the results, and eventually you will see when you need to step up the intensity in some areas, when to hold steady in others, and when to mix things up. It's a way of life, not a hobby. The personal satisfaction reaped from working out properly and for good health is truly the most rewarding aspect of it all.

The link below is an excellent resource for workout plans ranging from beginner to advanced, dietary plans, and most everything in between. The techniques and tips in this site have helped me considerably. Best of all, there are no memberships and no cost - no, really! It's all there to help you succeed in your fitness goals.

www.scoobysworkshop.com

[LostInMoscow]

You should know better than to ask for fitness advice on the Camaro5 forum.

It's your lucky day though. I'm actually a former national bodybuilding champion, believe it or not, but a little advice on a forum is not enough to get you where you want to be. You need to get some good education on exercise and fitness, get the regime that's right for you, and most important of all, go to the gym when you are supposed to and do what you are supposed to do without exception. 90% of getting fit comes down to going to the gym when you are supposed to be there. If you don't do that, then nothing else matters.........well except diet, but that's another issue.

[LBV]

Just read about an interview that Hugh Jackman did where he mentioned he's now training for The Wolverine ... he said he's eating lean protein & veggies every 2 hours!!

[TOMS1SS]

Bottom line if you want to build muscle mass you need to spend time in the gym and have a proper diet that will allow you to build muscle mass instead of fat. Here is what I do:

First four weeks:

Do four different exercises per muscle group, no more than 100 reps in a work out. Typically you want to do around 8 reps on a light set and no less than 4 four on a heavy. If you can do more than 8 fairly easily you need to lift heavier. This will break down your muscles quickly and rebuild them stronger. Focus on strength building exercises like bench presses and shoulder presses for example....

Second four weeks:

This time we're going for stamina. Still do four exercises per muscle group but this time start out at 24 reps light and 12 for the heavy set. Basically your looking to increase muscular stamina in addition to strength, believe me both go hand in hand. Typically exercises like push ups and pull ups work better for stamina building.

Keep in mind this is just a cursory break down of a gym work out, you really need to consult a personal trainer and a nutritional specialist to get ALL the facts you need. This is a process that takes time and a lot of effort, most people give up quickly because they don't understand how long it takes to get CORRECT results.

[justa25thTA]

if you can, check out a book called Convict Conditioning. Some of it is kinda hokey, but it has a great basic regimen that ANYONE can start and a clear progression on how to get started. The best part is no equipment and no gym needed (all you need is a pull up bar). Been doing this since the first of the year, and I don't care how strong you are, one legged squats, one arm push ups, one arm pull ups are NOT easy.

[BRAVO29ER]

Sus 250... About 1-2 cc's a week...for 8-12 weeks. Yup...that will work for sure...haha

[blgens]

Originally Posted by elcamino85

So I am looking for some help to build more muscle, but do not know where to start. I am not looking to get all juiced up or looking like a body builder, just a bit more mass. So where do I start? I was thinking about getting a gym membership and trying to hit the gym when I can since I have a very busy schedule. Right now my diet is whatever I can buy because I am always on my college campus and then I go straight to work where I bring a sandwich and a drink for my lunch break. Any help would be great

Shoot me a PM and I will share some insights with you. I am a former Amateur Bodybuilding Champ, Personal Trainer, Group Fitness Instructor, Triathlete (now that I am no longer bodybuilding). I have trained several NPC/INBF bodybuilding, figure and bikini competitors. I would be happy to answer any of your specific questions and get you going in a good direction. There has been some great advice on this thread thus far....but it's only advice, so take what works for you and don't dwell on the rest. Let me know if I can be of any assistance and good luck !!!

Ok...I just noticed this OP was from 10-05-2010....sooooooo....never mind!

[L99SS]

I sure didn't pay any attention to the OP date. Oh well, at least some good info is out there for whomever finds it.

[Z28RockStar]

Best routine for me as a group of muscles should need 2 days recovery is uppers pull, next day uppers push, next day lowers and mids. Some people tell me mix it up and circuit train etc, I like my routine, and yeah I slack off sometimes lol.