How to gain muscle mass?

How to gain muscle mass? Topic: How to gain muscle mass?
July 18, 2019 / By Driscoll
Question: I need to know how much weight i should do on the bench press to gain muscle mass so i can look good for the begining of school. How many reps should i do aswell? I also want to make my arms much bigger and i have a bicep curling bar. So how much weight should i do to see some improvement. How many reps should i do?
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Best Answers: How to gain muscle mass?

Brigham Brigham | 2 days ago
There's a lot more to muscle hypertrophy than number of reps. It's a complex equation and the more variables you get working for you, the better. 1) Take 3g of GABA at least once per day. http://www.ncbi.nlm.nih.gov/pubmed/18091016 - 3g GABA QUADRUPLES growth hormone levels! 2) Post-Training Meditation - http://www.ergo-log.com/meditationhormones.html 3) Have lean protein for breakfast: eggs, steak, yogurt and/or a protein shake 4) Stock low-fat, low-carb, protein rich foods and snacks such as yogurt, milk, hard-boiled eggs, lean marinated chicken breasts and unprocessed, unsalted nuts - make your own lean & clean trail mix with almonds, cashews, pecans, walnuts, dried fruits and yogurt or dark chocolate. Don't let your baseline blood sugar trough while you're recovering from workouts; keep feeding the furnace with protein at least once every two hours. 5) Avoid drinking any form of cola, at all. It inhibits protein synthesis, which means you won't grow much muscle while drinking it. http://www.ergo-log.com/milkcola.html Drink milk and fresh-brewed green tea instead of colas, soft drinks or alcohol. "Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks." http://www.ncbi.nlm.nih.gov/pubmed/19234590 and http://www.ncbi.nlm.nih.gov/pubmed/19597519 - green tea catechins effective for improving weight management in humans 6) Use a twice-daily combinatorial protein and ALA supplement offset from workout times (i.e., morning and night) but drink creatine solution during resistance training 7) Take quercetin to reduce post-workout inflammation and boost mitochondrial biogenesis: http://en.wikipedia.org/wiki/Quercetin 8) Learn the basics of training if you haven't already—http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm—and learn how high-quality rest is at least as important as exercise for anabolism 9) Use clinically proven, evidence-based weightlifting techniques including muscle confusion, eccentric loading and optimal intensity for maximum ROI. Concentrate especially on "the big three": squats, deadlifts and bench press, for maximum returns for effort. 10) Keep up-to-date about muscle and fitness by bookmarking the best, most objective online sources (PUBMED, etc.) and mix in alternatives such as hemp protein, vibrational and TENS/EMS techniques ( http://www.medword.com/MedwordStore/PCP/EMS_truth.html ) from time to time to see whether you get good results
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Brigham Originally Answered: How to gain muscle mass?
Mass is something every bodybuilder seeks: attaining it is pretty simple and straightforward. Unless you use steroids (and get all the side effects that come with it), you will need discipline and devotion to your training. You will have to bust your gut and spend a lot of hard working hours in the gym. Follow Chris Cormier's 10 basic mass building rules when training to gain real mass. With a few good reasons on why they should be followed, below are Cormier's ten rules. 1) Use free weights for all heavy sets Your chest might feel really pumped when using the Smith machine, but when you want to add real mass, use dumbbells instead. Dumbbells will make your ancillary muscles work as well and they will build compound mass. The greater range of motion (possible with the dumbbells) simply increases the number of muscles used in the training, therefore results are better. 2) Utilize compound movements Remember you want to increase the size of every muscle fiber in your body so that your total body mass to increases. Most trainers believe that only good form will achieve muscle separation. But take Chris Cormier's advice and allow your muscles to grow. That will give them more space for separation. 3) Find areas of improvement Assess your physique to determine which muscle groups need to be brought up in size, then go to the gym with that in mind, concentrating on working those areas first. People always have some "better" parts of the body, so focus on less developed muscles. 4) Experiment to find your best mass building exercises With experience, you will learn to find exercises that work best on your muscles. Therefore, if you want to build mass, try different exercises and see which ones pump you up best. Once again, emphasize movements with dumbbells and free weights since they are the best for building mass. 5) Avoid injury The combination of an intense workout and heavy weights will increase the risk of injuries. Many bodybuilding careers ended because of torn pecs, slipped discs or strained erectors. Simply be careful and be sure to warm-up, gradually increasing to maximum lifting weight. 6) Utilize optimum sets Cormier suggests using a range of 16 to 20 sets per body part. I suggest that if you are not a competing bodybuilder, use a range of 12 to 16 sets, per muscle group. Each set should be completed to exhaustion; this will maximize the benefit of your workout. Try not to train more then 2 body parts in a single day or you will over work your body, and it might stop you from growing. 7) Don't count exercises There is no optimum number of exercises. Most bodybuilders recommend four sets of four or five different exercises per body part. As mentioned above, this depends on how serious you are in building a massive body. Professional bodybuilders usually use supplements, which gives them greater endurance and strength for muscle growth. 8) Perform optimum reps Chris Cormier likes to train heavy and perform many repetitions. He can curl 45 pounds ten times and considers it medium to lightweight. The point here is to always pump up the muscles until they can't move an inch more. 9) Flirt with maximums Check out your strength levels every so often by maximizing one or two reps. Remember that whenever you pound your muscles with maximum weight, the danger of over-training and injury increases. Therefore, gradually increase the weight until you can perform only one repetition. For example, when trying your maximum bench press weight, start with a realistic weight and gradually increase until you can no longer add on more weight. 10) Eat your meat You need protein for your muscles to grow: the more, the better. Include lean red meats in your daily diet, as they contain the right nutrients to make muscles grow. It is actually quite simple: the combination of a high protein diet and the right kind of workout will make your muscles grow like you never thought possible.
Brigham Originally Answered: How to gain muscle mass?
Have you used Muscle Gaining Secrets mechanism. Proceed in this website : http://Get.MuscleGainWay.com . This will clearly instruct everybody!

Ahiram Ahiram
to gain muscel mass isnt about how many reps u do or how much weight u start out with its about a good 7 day gym plan like mine which is: day one - chest and biceps 1 hour day two - cardio 30 min and abs 30 min day 3 - legs (quadriceps, hamstrings, and calves) 45 mins day 4 - back and triceps 1 hour day 5 - rest day 6 - shoulders 30 mins cardio 30 mins and abs 15 mins day 7 - rest you should start each exersise with a light weight but now too light and do about 14 reps and with each set gradually increase the weight and decrease the reps. i recomend 4 - 5 sets and a diet with a lot of protien to help ur muscles recover.
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Susannah Susannah
Muscles are made of protien, so you can do all the reps you want at any weight you can handle; you won't gain an ounce of muslce unless you eat enough protien. Its way more complicated than just 'lifting weights'.
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Susannah Originally Answered: How to gain muscle mass?
It's called bulking/cutting. It's actually pretty easy. If you are very skinny I recommend "dirty bulking" for at least 3 months, meaning you want to eat excess calories and put on actual fat. Depending on how many calories you are burning from your daily activities, I would say 2500-3000 calories should be good...high carb diets usually work, just avoid sugary fats. After your bulking phase you want to transition into a cutting phase were you create a caloric deficiency while also building muscle with a cardio/weight lifting hybrid workout. While cutting you want to eat 1500-1700 calories a day with high protein intake, despite the amount that you are burning with your training/lifting. The only actual way to build muscle is from fat, otherwise you will simply tone the little muscle that you already have.

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