What work outs will help me gain muscle?

Question

Im 5'2 and 90 pounds i want to gail muscle. I am already pretty mucular but i want to get more leg and arm strength. This is not for look but more for volleyball and softball. I eat a lot so dont worry about my weight.

Answer 1

Try strength training, start w/ 8 pnd. weights work your way up.
To see some exercises go to Bodybuilders.com( they have a section for women)

Answer 2

1

Answer 3

This is a very complex thing.

Eating "lots" may not be good. Eating healthy and plenty IS good. Eat more protein than necessary, while avoiding trans fats. Eat carbs only before and after the gym, and never before bed.

At the gym, to develop mass, perform low reps, high weights. Isolate muscle regions daily. If you want to develop strength that can be usable for these sports (explosive strength), plyometrics are your best option. Start by doing clap pushups.

Answer 4

Key here is LOW reps of HIGH weights... lets assume you can bench press 100lbs now... if that is your MAX, ( 1-2 times) then you will do 1 set of 55lbs to warm up (8-10 reps), then a set of 85lbs (4-6 times) then your absolute max 100lbs (1-2 times!)

Its about lifting heavily, in low reps, thats what builds up muscle.

SO,
1st set - 55-60% of max (8-10times)
2nd set- 75% of max (4-6 times)
3rd set- 100% max (1-2 times)

This works for legs too, you want to be doing POWER LIFTS, these are Bench Press, Squat, Clean and Jerk, and Leg Presses. Things that require A LOT of energy to do, and things that target your larger muscles (chest, back, thighs, etc)


Also, after you reach what is known as "a plateau", where you have been stuck at the same max for weeks, you need to "shock" your muscles out of the habit. For this you should do a week of DROP SETS. DROP SETS work best on machines AS YOUR LAST OR ONLY SET, not free weights!!!. They work when you start with your max, do it as many times as possible (AMTAP), take off some weight and do that AMTAP, take off more weight and do that AMTAP, keep going until youre at the lightest plate and you cant do it anymore. I have worked out with guys who can make it up to around 100 reps drop sets. They WIPE you out, and shock your muscles (you will be sore again after a drop set) but when you go back to the heavy regiment later on the following week, you can do more than your max, its cool how it works.
Good luck!

Answer 5

If you do 8-12 reps of a heavy weight you'll increase your muscle size

Answer 6

Go for heavier weight and less reps. Eat tons of protein! You'll bulk up in no time.

Answer 7

Professionally supervised gymnasium training.