what is best for gaining mass? Full bady workouts or one body part a day?

Answer 1

Eat a lot of food a day (like 3000 calories) but make sure the food is high in protein like steak and chicken. You should work out 5 days a week alternating workouts. Like Mondays and Wednesdays do Arms and Abs. Tuesdays and Thursdays do legs and back. Waiting a day in between allows for those muscles groups to rest and grow. You should do 3 sets of about 3-5 reps with the most amount of weight as possible.

Answer 2

A full body workout generally does not allow enough sets or effort per body part to maximize gaining mass. If you work out one body part a day, you can get in 3-4 sets each of 3-4 exercises per body part. More than that would be overtraining. There are also many, many theories about different combinations of body parts you should or can work out together, like back and bi or chest and tri. Depending on the amount of time you have to spend at the gym per session or your stamina level for doing additional exercises if you add a second body part per day, you make find it better to stick to just one body part a day. If doing 2 body parts a day, it is generally agreed to do the big muscle group first (ie back or chest) before hitting the smaller, more specific muscle group, like biceps or triceps. This is because exercises for the big muscle groups involve a larger range of muscles (ie: working chest also will use your tricep muscles) and targeting the smaller muscles first will make you too weak to do the larger muscle group. Also, to gain mass, be sure you eat LOTS of protein. Aim for at least 1 gram of protein per pound of your weight, and to gain mass, many people will increase that to 1.5 grams per pound. This should be spaced out in about 40 grams of protein each time as your body cannot process more than that at one time. This is why protein shakes come in handy as it is difficult to get that much protein from real food sources. Also, these protein recommendations are based on the assumption that you are working out hard and heavy, otherwise, your body won't be in the catabolic state to use that protein. Make sure you keep up the high protein levels even on your non-training days, as your body will continue to use that protein to build the muscles you worked out. Also, use whey protein right after your workout but it is also good to use a Casein Protein mix before bedtime, as this type of protein takes longer to digest, allowing your body a more constant supply of "fuel" during the 8 hours you are sleeping. Whey, on the other hand is fast-digesting, making it great to give your muscles some immediate protein right after a workout.

I am a certified Sports Nutritionist and hope this answer has been helpful.