| put on muscle mass |
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| Jul 15, 2008 |
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i have been recently flooding my self with supplements, like i take from muscle asylum project- ARSON and N.O. PLASMACORE; GNC- MULTI VIA PAKS; and from Ultimate nutrition- PROTEIN SHAKE, i am trying to put on MUSCLE MASS, does any one have any suggestions, and i weight lift 4 days a week and run 3 miles about 4-5 days a week. Should i change anything or add something new, any suggestions please let me know
Thanks,
SB |
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Posted in me | 4 Comments  |
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| Before wasting a lot of $$ on supps, make 100% sure that your meal plan is bang on. You will never out train a poor diet, nor will you be able to fix a poor diet with supplements, no matter which ones they are. |
| Posted By: driven | July 19, 2008 |
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| As I am not a big fan of the supplement industry, I have to agree with Jim and Marc. Focus on going as heavy as possible for shorter bursts (always stay < 8 reps) with High Intensity level and really bump up the calories (when I am trying to gain I shoot for 3000- 3500 calories a day and for at least 2g of protein per lb of body weight). Do not worry if feel you are putting on a little extra fat during this time (fat is necessary, especially when trying to gain), but you will find that after you have built the muscle and switch to the cutting phase that it will be easier to remove the fat as you have that much more muscle that will be burning more calories throughout the day for you. |
| Posted By: LeatherNeck86 | July 15, 2008 |
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supplements aside, how's your training, and how's your diet? Diet-wise, are you getting more cals than your burning? And what types of calories are you getting? ie. are your calories coming more from protein/carbs/or fat? http://www.bodybuildingforyou.com/bodybuilding-supplements-guides/diet-and-nutrition-guide-1.htm there's some good info in there.
And how are your workouts? Are they heavy and intense? or are you doing high reps with low weight? makes a world of difference. are you doing more compound lifts like squats/bench/deadlifts or more isolation movements? Compund lifts are the way to go for building strength and mass. See more info here:
http://www.bodybuildingforyou.com/bodybuilding-supplements-guides/weight-lifting-workout-guide-1.htm |
| Posted By: Jim | July 15, 2008 |
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Whats your calorie intake at? How many grams of food protein are you getting? I am 168lbs 5'8 and will be going to 3000 calorie diet 50% protein, 30% carbs, 20% fat. I will also be on chlordrol-50. I will have 2 whey shakes of 52 grams of protein each. This has worked very well for me in the past (without the chordrol-50)
How is your lifting reps/weight? You should for 3 weeks do someting like 6x6 as heavy as possible(failure at each 6), then go to 8-10 reps with 4 sets with heavy weight but last set to failure the following 3 weeks.
ALL THIS IS MY OPINION AND DEFINITLY NO EXPERT HERE. :-) Just previous expeience on my own and reading a lot of mags and trial and error.
good luck,
-marc |
| Posted By: upwd | July 15, 2008 |
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