High Gain
How can I gain muscle (high weight low reps, low weight high reps)?
I've been weight lifting for a while and I was wondering if I should do high weight low reps or low weight high reps or does it even matter. I have a narrow body frame but i've put on some muscle and I'm not as skinny. How should I lift weights? I'm trying to get as strong as I can with weights and gain some muscle. Thanks for answers.
Hey there,
The biggest mistake when building muscle is imitating Bodybuilders. Most of these guys don't train naturally, are genetically gifted and never started training that way. Doing their routines won't make you build muscle fast at all.
The average person needs a different approach. One that builds muscle in a short time and prevents physical & mental overtraining from doing too much, too soon. Here's a good way how to build muscle and gain weight:
1. Get Stronger.
More strength is more muscle. Get into strength training. I recommend weight lifting due to the fact that it allows you to start light and add weight endlessly. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone. You can also try calisthenics : Push-ups, Pull-ups, Dips, etc. Switch to harder versions or add weight when they get easy.
2. Use Free Weights.
You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are good for assistance exercises, but not for your chief lifts. It's Safe, Efficient, Functional and versatile.
3. Train Your Legs.
Squats work your whole body, they're the most important exercise. You'll look totally different once you can Squat 1.5x your body-weight. That's a free weight Squat with hips coming lower than knees.
4. Get Recovery.
Pro athletes workout 5-6 times per week. But they didn't start that way. They added workouts as they got stronger & bigger. You'll overtrain if you jump straight into their routines. As a beginner you need more recovery. Make sure you rest, sleep, drink enough water and eat correctly. "Eat like a horse. Sleep like a baby. Grow like a weed".
5. Eat Whole Foods. You'll achieve a lower body fat, so the muscles you've built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time.
Proteins: Meat, fish, whey, milk,
Carbs.: whole grain pasta, quinoa,
Veggies: broccoli, salad,
Fruits: orange, apple, pineapple,
Fats : Olive oil, real butter, nuts, flax seeds,
6. Eat More.
You need food for energy and for muscle growth & recovery. Eat Post Workout. Get proteins & carbs post workout to help muscle recovery & replenish energy store. Eat Every 3 Hours. 6 meals per day . Gives your muscles a regular intake of protein, speeds up muscle repair & recovery.
7. Gain Weight.
You'll never look fit weighing 140lbs at 6". No matter how much training you do. Here's the most consequential part. Eat Calorie Dense Foods. Get Stronger. Drink Whole Milk.
8. Eat Protein.
Proteins have the highest thermic effect. You need 1g protein per pound of body-weight daily to build & maintain muscle. That's 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with each meal.
To observe an article about a system that helped me and many others gain muscles and weight press the following link:
http://www.squidoo.com/no-nonsense-review
Good luck !
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